Some say going on a Meat and Fruit Diet is an easy approach to losing weight. Others say combining meat and fruit can be toxic and cause metabolic disorders and inflammation. To see which group is right, we need to learn about this diet and check diet experts’ opinions. So, let’s find out if a Meat and Fruit Diet is healthy and effective for you.
Highlights
What Is The Meat and Fruit Diet?
The Meat and Fruit Diet is a version of a meat-based diet, which focuses on meat and fruit while excluding or limiting other foods, including grains, dairy, and vegetables.
This diet aims to help individuals lose weight and improve health by imitating the eating habits of our early ancestors. Why ancestors’ diet?
Because the eating habits of our ancestors were simple and healthy but recent diets contain high levels of processed food, carbohydrates, and sugar that cause most of the health problems we face today.
When we speak about the eating routines of our ancestors, the first diet that comes to mind is the Carnivore Diet.
The Meat and Fruit Diet is a variation of the Carnivore Diet, which allows fruits for health benefits like insulin control.
Thinking about a healthier approach to diet and life and getting rid of carbohydrates and sugar triggered the first ideas about creating this version of meat-based diets.
Dr. Paul Saladino:
"The combination of meat and fruit provides a balanced intake of essential nutrients and natural sugars for sustained energy."
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Where Did the Meat and Fruit Diet Come From?
Although using ancestral eating habits is not new, Dr. Paul Saladino, Carnivore M.D., was the one who reintroduced this approach as a part of his meat-based Carnivore diet.
While Dr. Saladino was focused on a meat-only diet he realized there were problems with his electrolytes and they were not balanced. When he consumed fruits, he found that it can increase insulin levels, which can help electrolyte balance.
So, 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.
So, if you’re interested in this approach of a meat-based diet, you need to know what fruits and how much you can consume every day.
According to a 2020 survey, 72% of participants experienced increased energy levels and enhanced physical performance after adopting a Meat and Fruit Diet.
What Can You Eat on a Fruit and Meat Diet?
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.
The Best Meat to Eat
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.
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.
"A diet that combines meat and fruit can be both delicious and nutritious, supporting muscle growth and recovery."
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 [1].
Fruits are rich in vitamins, antioxidants, dietary fiber, and natural sugars, which can help weight loss, overall wellness, and healthy aging [2].
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 [3].
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 [4].
Athletes need to consume lots of protein to keep their muscles strong [5]. Also, fruits contain carbohydrates necessary to refill muscle glycogen stores, which helps athletes perform well during intense training sessions [6] [7].
Consuming low-carb fruits on a Meat and Fruit Diet can help reach ketosis, a key factor in melting fat and losing weight [8].
Meat protein is so filling, meaning you don’t need to eat a lot of food, which decreases your overall calorie intake and eases weight loss [9] [10].
Although the Meat and Fruit Diet provides various benefits, it comes with some drawbacks, especially because of combining meat with fruits.
A 2021 study found that 68% of individuals following a Meat and Fruit Diet reported improved digestion and gut health within three months.
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 [11].
This is because our body obtains most nutrients from animal-based products as they are fat-soluble [12].
Also, if we follow a healthy animal-based diet, we are metabolically balanced, so we don’t need extra antioxidants from fruits [13].
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 [14] [15].
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.
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 [16].
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. Let’s dig deeper to understand what it really means.
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 [17] [18].
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 [19].
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 [20] [21].
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 [22].
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 [23].
Some fruits contain compounds that are considered toxic in large quantities. For example, certain seeds or pits contain cyanide compounds [24].
So, to help you decide if a Meat and Fruit Diet aligns with your personal needs and goals, you need diet experts’ opinions about this diet.
What Do Experts Say About the Meat and Fruit Diet?
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.
I have picked three famous diet experts, Dr. Anthony Chaffee, Dr. Robert Kiltz, and Dr. Jordan Peterson, to share their ideas about a Meat and Fruit Diet with you.
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.
Here you can watch Coach Rina’s interview with Dr. Chaffee about adding fruits to your meat-based diet.
In an article about the Meat and Fruit Diet on Dr. Kiltz’s website, it is said that some individuals consume fruits on their Carnivore Diet to avoid ketosis as they believe long-term ketosis makes problems for the body to maintain and balance electrolytes.
So, from this standpoint, eating fruits can positively affect insulin levels, and you avoid many plant toxins and antinutrients (from vegetables) while consuming animal products.
The article also suggests that hard-training athletes can benefit from the Meat and Fruit Diet because fruits can help replenish the glycogen stores in their muscles for good performance.
However, consuming fruits means adding a lot of sugar to your diet, which can cause metabolic disorders and chronic inflammation.
So, while the article lets each individual search and find the diet that aligns with their goals, including a Meat and Fruit Diet, it doesn’t recommend overeating fruits.
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.
Although you are free to explore different diets to find the one that best fits your lifestyle, you should remember that a Meat and Fruit Diet may not be a good option for the following individuals.
Who Should Avoid the Meat and Fruit 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. Additionally, those with intolerances to certain types of sugars, such as fructose intolerance, may need to limit their fruit consumption.
Those with ethical or environmental concerns: Some individuals may choose to avoid meat due to ethical reasons, concerns about animal welfare, or environmental considerations related to livestock farming.
Individuals with disordered eating patterns: Those with a history of disordered eating patterns may find this diet hard to follow.
Pregnant or breastfeeding individuals: Pregnancy or breastfeeding increases nutritional needs and you should consume a well-balanced diet that provides all essential nutrients, including protein, vitamins, and minerals.
Summary
After learning about the pros and cons of a Meat and Fruit Diet, it’s up to you to decide if it aligns with your personal health and fitness goals and needs.
But you can always and I think you should consult healthcare professionals to choose the best personalized approach to health and fitness.
Every week your favorite Carnivore doctors like Dr Chaffee, Dr Baker, Dr Bright join us LIVE to answer your medical questions and our coaches will help you lose weight and heal inflammation fast.
