Diet trends are always evolving, with new approaches to food consumption emerging regularly. One such trend is the Meat and Fruit Diet, a version of a meat-based diet that focuses on consuming meat and fruit while excluding or limiting other foods like grains, dairy, and vegetables. Proponents claim this diet can lead to weight loss and improved health, while critics argue it can be toxic and cause metabolic disorders and inflammation.
What is the Meat and Fruit Diet?
The Meat and Fruit Diet is a restrictive eating plan that advises the consumption of only animal products and a few other items. It excludes all vegetables, fruits, grains, legumes, seeds, and nuts. This diet aims to help individuals lose weight and improve health by imitating the eating habits of our early ancestors.
Origin of the Diet
Although using ancestral eating habits is not new, Dr. Paul Saladino, Carnivore M.D., reintroduced this approach as part of his meat-based Carnivore diet. While Dr. Saladino initially focused on a meat-only diet, he realized there were problems with his electrolytes and they were not balanced. He found that consuming fruits could increase insulin levels, which can help electrolyte balance.
He added fruits and honey to his diet and monitored his fasting glucose levels. The results were surprising, as he found his insulin levels were lower than when he was on a meat-only diet. Therefore, he decided to keep the meat base but include a small number of fruits, including pineapple, mangos, papaya, and other fruits, which add up to about 200-300 grams of carbohydrates per day.
What Can You Eat?
You can consume different kinds of fruits and meat on a Meat and Fruit Diet based on your body's needs and health goals, and there is actually no specific guideline for the kind of meat and fruit. Although the spectrum is so wide, some meat and fruits can be better than others because of the nutrients they contain and low levels of carbohydrates.
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Best Meat Choices
Generally, fatty ruminant meats, like beef, lamb, and bison, fatty cuts of steak, and ribeye are considered the best meats because their high levels of fat help induce and maintain ketosis. Ketosis is a fat-burning state where your body starts to use fat instead of carbohydrates, which can lead to fat melt and weight loss.
In addition to healthy fats, these cuts of meat are rich sources of essential nutrients, including zinc, B vitamins, iron, selenium, CoQ10, and carnitine, which are necessary for various bodily functions.
Best Fruit Choices
There is a lot of debate about the kinds and numbers of fruits you can consume. Some suggest small portions of vitamin C-rich fruits like kiwis, which do not exceed 50 grams of carbohydrates daily. Others prefer non-sweet fruits like coconuts and avocados. Others consume about 250 grams of carbohydrates from sugary fruits, including apples and pineapples. Yet others do not consume fruits every day and eat them once every few days or before a heavy workout.
As you see, there are various approaches and ideas, so you can decide the amount and kind of fruit based on personal goals and needs after consulting a healthcare professional. The most important thing to focus on is the health benefits and possible side effects of consuming fruits together with meat. This is what can actually help you decide if a Meat and Fruit Diet aligns with your goals or not.
Potential Benefits
The Meat and Fruit Diet combines animal products (meat) and fruits to provide essential nutrients. Meat is a nutrient-dense food containing high-quality protein, iron, zinc, and B vitamins. Fruits are rich in vitamins, antioxidants, dietary fiber, and natural sugars.
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Also, the Meat and Fruit Diet can provide meat protein and fruit carbohydrates, so you’ll get a balanced macronutrient profile that stabilizes energy levels and supports your overall health. This diet focuses on fatty ruminant meats like beef, lamb, and bison, which contain healthy fats and proteins, which are necessary for growth, energy production, and muscle maintenance.
The Meat and Fruit Diet is flexible and customizable. You can choose different fruits in varying quantities as you prefer. Studies suggest that consuming fruits on a daily basis can regulate insulin levels and improve hydration, which is necessary for electrolyte balance. Athletes need to consume lots of protein to keep their muscles strong.
Potential Risks and Side Effects
Although fruits are rich sources of nutrients, vitamins, and antioxidants, our bodies cannot absorb them effectively, according to various studies. For example, a 2009 study suggested that phytochemicals found in fruits are not necessary for short-term well-being, as most of the phytochemicals from fruits are eliminated by the body as unwanted substances. This is because our body obtains most nutrients from animal-based products as they are fat-soluble.
Also, if we follow a healthy animal-based diet, we are metabolically balanced, so we don’t need extra antioxidants from fruits. Additionally, meat and other animal-based products can provide necessary nutrients, even vitamin C, so don’t have to consume plant-based foods to gain nutrients.
Furthermore, if you can’t find the most effective combination and amount of meat and fruit, you may face nutrient imbalances. Also, some individuals face digestive issues like constipation or diarrhea when eating meat and fruit.
Read also: Deli Meats on the Keto Diet: What to Eat
Although fruits contain natural sugars, eating too many of them can fluctuate blood sugar levels, which can be a concern for diabetic or insulin-resistant individuals, and even cause weight gain. In addition, consuming high-carbohydrate fruits can disrupt ketosis and interfere with your weight loss activities. So, if you wish to induce and maintain ketosis, you must go for low-carb fruits.
Anyhow, the biggest concern regarding adding fruits to a meat-based diet is a metabolic disorder and inflammation, making the combination of meat and fruits unfavorable.
Why Meat and Fruits May Not Be a Good Combination
The Meat and Fruit Diet contains a lot more sugar than a standard meat-based diet like the Carnivore Diet. Research shows that consuming high levels of sugar causes metabolic disorders and chronic inflammation, which lead to many other health issues, including heart disease, diabetes, and certain cancers.
The glycemic index (GI) of a food indicates how quickly it raises blood sugar levels. Generally, fruits have a lower glycemic index than processed sugary foods, so they cause a slower and more gradual increase in blood sugar levels. However, some fruits have a higher GI, so individuals with diabetes or insulin resistance need to consume lower levels of these fruits.
Also, fructose is the primary sugar found in fruits. While fructose doesn't cause blood sugar spikes like glucose, excessive consumption can cause insulin resistance, fatty liver disease, and other metabolic issues, especially when consumed in the form of high-fructose corn syrup or processed foods.
Additionally, while fruits contain antioxidants and anti-inflammatory compounds that can help combat inflammation, consuming large amounts of fructose can have pro-inflammatory effects.
When sugars like fructose react with proteins or fats in the body, they can form harmful compounds called advanced glycation end products (AGEs), which contribute to inflammation and oxidative stress. Also, berries and grapes have a high tannin content, which can interfere with the digestion of proteins found in meat. Tannins can bind to proteins and make them less available for digestion.
Certain fruits are acidic, which can affect the digestion of meat. Acidic fruits like citrus fruits may stimulate the production of more stomach acid, which can affect digestion, especially for those with acid reflux or sensitive stomachs. Some fruits contain compounds that are considered toxic in large quantities. For example, certain seeds or pits contain cyanide compounds.
Expert Opinions
Different healthcare experts have shared their ideas about adding fruits to a Carnivore diet or following a Meat and Fruit Diet. Although some suggest fruits can have positive effects, others disagree totally.
Dr. Anthony Chaffee
Dr. Anthony Chaffee focuses on the standard Carnivore Diet and avoids plant-based products, including fruits, mainly because of fructose and its negative effects. He believes that our ancestors used sweet fruits because they didn’t have enough knowledge about fructose or they had to consume fruits in some situations, like not finding meat.
However, we now know that fructose can cause short-term and long-term problems like disrupting metabolism and biochemistry and causing metabolic disease, which can also cause fat-storing metabolism instead of fat-burning. It can also harm our hunger signals by blocking leptin and increasing ghrelin, which makes us feel hungry and will lead to consuming more food (calories) and gaining weight.
Dr. Robert Kiltz
Dr. Robert Kiltz believes that fruits are healthy and necessary for our bodies.
Dr. Jordan Peterson
Dr. Jordan Peterson started the Carnivore Diet by eliminating all foods except meat, salt, and water, which is called the strict Lion Diet. After a while, he added low-carb vegetables to his diet and continued for a year to see the results. He realized that his body was doing a lot better without vegetables and by focusing on only ruminant meats.
Who Should Avoid This Diet?
While the Meat and Fruit Diet can work well for some individuals, it may not be suitable for everyone. Here are some groups of people who might want to avoid or be cautious about following this diet:
- People with specific dietary restrictions: Individuals who follow specific dietary restrictions, such as vegetarians, vegans, or those with religious dietary guidelines that prohibit the consumption of meat, need to avoid a meat-based diet.
- Those with certain medical conditions: Individuals with kidney disease, gastrointestinal disorders such as irritable bowel syndrome (IBS) or Crohn's disease, diabetes, and insulin resistance need to avoid or modify a Meat and Fruit Diet.
- People with allergies or intolerances: If you’re allergic to specific fruits or meats, you should avoid those particular foods.
The Carnivore Diet
The carnivore diet is an extremely restrictive diet that has grown in popularity mostly via social media as a quick way to lose weight over the last few years. The carnivore diet meal plan only allows consumption of meat, poultry, eggs, seafood, fish, some dairy products, and water. You need to exclude all vegetables, fruits, grains, legumes, seeds, and nuts.
The carnivore diet is a type of "keto," or ketogenic, diet. Keto diets work like this: The contents of a keto diet do not provide enough calories from glucose and other forms of sugar. To compensate, the body burns fat that creates ketones as an energy source. A carnivore diet is the most ketogenic diet because it allows for almost no carbs. While some keto diets can emphasize the intake of healthier mono- and polyunsaturated fats, that's not the case with carnivore diets. The disadvantage of all keto diets is they tend to raise LDL cholesterol levels in both the short and long term. Other longer-term concerns about keto diets, especially the carnivore diet, include the increased risk of kidney stones, gout, and osteoporosis. Because keto diets induce the body to burn fat, all keto diets can jump-start a weight-loss program.
One of the main issues is that it’s high in saturated fats due to its high amounts of red meat and dairy. Too much saturated fat can increase levels of bad cholesterol (known as non-HDL cholesterol) in the blood. Both high cholesterol and high blood pressure raise the risk of developing coronary heart disease and having a heart attack or stroke. For example, the diet contains virtually no fibre, which is a type of carbohydrate only found in plant-based foods that cannot be completely digested. This is where your body burns fat instead of carbohydrates. Foods that are high in protein are often more filling, which could help lower the overall amount of food you eat while on these types of diet. But because the carnivore diet is so restrictive, it may be hard to stick to. But Diabetes UK does not recommend cutting carbs out altogether as they contain essential fibre, vitamins and minerals. However, most plant-based foods are anti-inflammatory and are known to support health. Another claim is that the carnivore diet is high in omega-3 fatty acids from oily fish and grass-fed meats, which may help to lower inflammation.
Meatless Meals
Plant-based proteins offer many health benefits and can be less expensive than meat. People decide to eat less meat for many reasons. You may want to cut out meat for health, ethical, religious, cultural or environmental reasons. Meatless meals are built around beans, lentils, vegetables and whole grains. Plant-based proteins offer many health benefits. Eating more plant-based proteins can help your budget too. A plant-based diet focuses on fruits, vegetables, grains, beans, peas, lentils and nuts. It's rich in fiber, vitamins and other nutrients. And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat. They also tend to weigh less. Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes. And what you don't eat also can harm your health. Diets low in nuts, seeds, seafood, fruits and vegetables can also make your health risks go up.
Most Americans get enough protein in their diets. Of course, your protein needs will vary with age, weight, health, pregnancy, activity level and other factors. Adults need about 5 to 7 ounces of protein-rich foods a day. The Dietary Guidelines for Americans recommends choosing a variety of proteins. If you're eating a higher calorie protein source, stick to smaller portions. The guidelines also suggest replacing protein foods that are higher in solid fats with choices that are lower in solid fats and calories. The fats in meat, poultry, eggs and high-fat dairy products such as cheese are called solid fats. You don't have to get rid of all meat all at once. Instead, try easing into meatless meals. Think about going meatless one day a week. If you don't like the idea of a whole day without meat, start with a couple of meatless dinners each week. Plan meals that use your favorite recipes that are typically meatless, such as lasagna, soup, pasta and vegetable salad. When your meals include meat, don't overeat. Choose lean cuts and stay away from oversized portions. An easy guide to balance your meal is to divide your plate. Proteins should take up no more than one-fourth of your plate. Vegetables and fruits should cover half your plate. The term "flexitarian" describes someone who eats mostly plant-based foods. Plant-forward is a style of eating that includes meat. But meat is not the star of the meal. This kind of healthy eating is key to the Mediterranean diet. It's also key to other cuisines, such as some Asian, Ethiopian, Indian and Middle Eastern diets. These diets limit red meat. And they focus on fruits, vegetables, beans, peas, lentils, nuts, whole grains and healthy fat. This type of diet has been shown to lower the risk of heart disease and other chronic conditions.
The Paleo Diet
The paleo diet is the ultimate throwback diet: It promotes a return to eating as our ancestors did in the Stone Age. “This regimen is based on the idea that our bodies do best when fueled by foods that existed in the Paleolithic era, before agriculture came along 10,000 or so years ago,” says Mark Hyman, MD, author of Food: What the Heck Should I Eat? and the director of the Cleveland Clinic’s Center for Functional Medicine. That means no sugar, grain, dairy, legumes, or beans on the paleo diet. No highly processed cookies or cakes. And no foods with added hormones or artificial ingredients. As for what’s on the paleo menu, think meat, fish, vegetables, and limited amounts of fruit, nuts, and seeds. “That’s about it,” Dr. Hyman says. It may not seem like much, but what you’re left with are nutrient-packed foods, many of which are excellent sources of fiber, which helps you feel satisfied and full.
This way of eating may sound extreme - you’re cutting out entire food groups, after all - but it can be a healthy alternative to the typical American diet, which is high in grain-based, sugary foods loaded with highly processed fats and oils, Hyman says. “Eliminating carbohydrates and processed foods may not be a bad idea - especially in the case of processed carbs - and may result in weight loss, since the bulk of the American diet comes from carbs,” says Adrienne Youdim, MD, an associate clinical professor of medicine at the University of California at Los Angeles David Geffen School of Medicine. When you cut out processed foods and their empty calories - things like cookies, potato chips, butter, sweets, and sugary drinks - you’ll lose weight (as long as you have weight to lose). But the benefits may extend beyond your waistline. One review suggests that, when compared with other diets, the paleo approach led to small improvements in blood pressure in people with signs of metabolic syndrome, fasting blood sugar, and triglycerides, which are fats found in the blood that can increase your risk of stroke, heart attack, and death.
While cutting out whole food groups can certainly help your weight loss efforts (take, for example, the popularity of the all-meat carnivore diet, which most dietitians don’t recommend), you may run the risk of missing out on key nutrients. For instance, some experts caution against the paleo diet because eliminating dairy can leave you with lower levels of calcium and vitamin D. Over time, this could put you at risk of developing osteoporosis, bone fractures, or rickets. Many also worry because the diet is often interpreted as meat-centric. “Some use the paleo philosophy as an excuse to eat too much meat and too few plant-based foods,” Hyman says. If you’re not careful about the types of protein you eat, the diet can put you at increased risk of developing cardiovascular disease, Dr. Youdim says. Red meat, for instance, is high in saturated fats, which can raise blood cholesterol levels and increase the risk of heart disease.
People who’ve had trouble following diets that require them to count calories or macronutrients may find this way of eating helpful. With the paleo diet, there are foods you can eat and foods you can’t eat, plain and simple. That doesn’t mean sticking to the diet is easy - in fact, many find it tough to follow, Youdim says - but it requires diligent food prep rather than calculating and journaling. Hyman says there’s emerging research that the paleo diet (or the ketogenic diet, which is a more aggressive low-carb, high-fat diet) may help manage type 2 diabetes. One study found that people with type 2 diabetes who followed a paleo diet for two weeks saw improvements to their blood sugar, lipid profiles, and insulin sensitivity compared with those who stuck to a more conventional diet filled with salt, dairy, whole grains, and legumes. Another study found that within 12 weeks, a paleo diet helped people with type 2 diabetes reduce their body fat, increase insulin sensitivity, and improve blood sugar control, among other benefits. In the same randomized controlled trial, those participants who did paleo and exercised also improved their heart health and boosted their lean muscle mass. People with type 2 diabetes are two times as likely to die of heart disease as those people without the condition.
Even though some research suggests the paleo diet can help people with type 2 diabetes, they should consult a doctor first. Any drastic reduction in carb intake is worrisome for this group, especially for those who are on insulin; your blood sugar levels may plummet if you don’t make changes to your medications first, Youdim says. Furthermore, while you might find claims online about the paleo diet helping treat autoimmune conditions, more research is needed before knowing what role, if any, this diet may play a role in treating ailments such as multiple sclerosis (MS), inflammatory bowel disease (IBD), and celiac disease, says Everyday Health staff dietitian Kelly Kennedy, RD, CDE. Given the concerns over inadequate calcium and vitamin D, those who are at risk of osteoporosis (such as thin women over age 50) should proceed with caution and work with a doctor to make sure they’re maintaining appropriate levels of these nutrients. Finally, people with chronic health conditions such as heart disease or kidney disease should also consult a doctor first, says Erin Dolinski, RD, a clinical dietitian specialist in Royal Oak, Michigan. “With certain kidney diseases, an excessive intake of protein could actually strain your kidneys, reducing function and potentially leading to failure,” she says.