Meat and Fruit Diet: Does It Really Work?

The meat and fruit diet has been growing in popularity on social media due to enthusiasts of the carnivore diet like Joe Rogan and MD Paul Saladino known as the 'Carnivore MD.' However, does this diet offer any health benefits or is it just another diet trend? Are there any potential benefits or health risks of this diet? Keep reading to learn about the meat and fruit diet so you can make an informed decision.

What is the meat and fruit diet?

The meat and fruit diet typically consists mainly of meat and fruits. However, no U.S. health department has official guidelines on this diet.

Further, this diet appears to be a version of another trending diet, the carnivore diet. The carnivore diet is typically known as a 'meat only diet' as it usually consists mainly of animal foods like red meat, poultry, pork, fish, and eggs; however, there is no set standard for this diet.

The fruit and meat diet has gained recent popularity among carnivore dieters. Paul Saladino, a social media personality and medical doctor, began experiencing some health issues on the carnivore diet and started eating fruit instead of only meat, as he states on the More Plates, More Dates podcast.

Foods typically included

While there are no official guidelines, proponents of the meat and fruit diet typically include:

• Red meats
• Pork
• Poultry
• Fish
• Seafood
• Certain botanically classified fruits, typically non-sweet and low-carb like coconut, avocado, and cucumber

Followers of this diet tend to consume high amounts of meat while fruit consumption is limited, usually from low-carb fruits to maintain ketosis. Ketosis is a metabolic state the body may enter when using fat as its main energy source.

Foods to avoid

As this diet consists mainly of animal products and small amounts of low-sugar fruit, typically most other foods and fruits high in natural sugars and fruit juices are excluded. These usually are:

• Vegetables
• Dairy products
• Grains and grain products
• Nuts and seeds
• Legumes and beans
• Sugary foods and sugary drinks
• Processed foods
• Alcohol

Individuals who follow the meat and fruit diet may still include small amounts of these foods, but these foods are typically avoided.

Are there any benefits of the meat and fruit diet?

There is currently no evidence to support any potential health benefits of the meat and fruit diet specifically.

According to the USDA, a diet high in fruits and vegetables in combination with a balanced diet may reduce the risk of chronic diseases like heart disease.

Regarding calorie intake from red meat, the American Institute for Cancer Research recommends consuming no more than 18 oz per week as more may potentially increase the risk of developing cancer and limit your consumption of processed meats.

Weight management

Studies on high-protein diets indicate their potential use as a weight loss tool. However, the protein in these studies typically comes from lean sources like lean meats and whole-food, plant-based proteins. Further, more long-term studies are needed to see if weight loss results are maintained.

Moreover, although a meat and fruit diet is high in protein, there are no peer-reviewed scientific studies regarding weight management on the meat and fruit diet specifically. Thus, results on weight reduction in high protein diets cannot be directly compared to meat and fruit diets.

Energy boost

While some followers of the diet claim it 'increased energy levels,' no scientific research has measured energy levels on this diet or similar diets.

Reduced inflammation

Proponents of the meat and fruit diet claim that red meat consumption can potentially 'lower inflammation'; however, scientific evidence does not report this.

A recent meta-analysis and systematic review of various dietary patterns and inflammation found that the Mediterranean diet appears to have the most potential to reduce markers of inflammation when compared to other dietary patterns. Further large-scale studies are needed to develop dietary approaches to support the decrease of inflammation and inflammatory chronic diseases.

Even though the fruit and meat diet was not included in this study, there is currently no scientific evidence to support that any amount of red meat specifically reduces inflammation.

Potential risks and side effects

If you follow this diet strictly, you may experience various potential risks, specifically:

• Nutrient deficiencies
• Digestive concerns
• Kidney stones
• Heart disease

Nutrient deficiencies

This diet typically lacks essential nutrients like vitamin C and calcium in particular. Other potential lacking nutrients include: B vitamins, magnesium, and vitamins A and K. These nutrients are typically found in foods like dairy products, fortified no-dairy alternatives, leafy greens, legumes, nuts, and seeds.

Many foods contain small amounts of vitamin C; however, people with limited food variety are more susceptible to deficiency. Vitamin C is important for growth and repair, and deficiency may result in scurvy, which can result in:

• Bleeding gums
• Iron deficiency anemia
• Weakened connective tissue

Calcium, found in dairy and fortified foods, is important for building and maintaining strong bones. Over time, low calcium intake can lead to deficiency, which can result in the development of certain bone diseases, such as osteoporosis and osteomalacia.

Digestive concerns

Fiber is a non-digestible carbohydrate found in vegetables, grains, nuts, seeds, and fruit. It is important for your overall digestive health. Specifically, adequate fiber helps with regular bowel movements and maintaining stool consistency.

Recommended fiber intake for American adults is 25 grams daily for females 19–50 years old and 38 grams daily for men 19–50 years old. Regarding the meat and fruit diet, meeting daily fiber needs may be a challenge as foods high in fiber other than fruit are typically removed.

Kidney stones

According to the National Kidney Foundation, diets with excessive protein intake may put you at risk of developing kidney stones. The meat and fruit diet is high in protein as protein foods make up the majority of foods.

Heart disease

Further, this diet is typically high in saturated fat (from meat) and may be low in healthy fats. Excessive consumption of saturated fat (particularly from meat) may impact your heart health by increasing your risk of heart disease.

Moreover, the American Heart Association, recommends no more than 5-6% of calories come from saturated fats. This equates to about 120 calories on a 2,000-calorie diet.

Who should avoid the meat and fruit diet?

Anyone with a medical condition should avoid this diet as there is no evidence to support its use in any population. In particular, those at risk for heart health issues, kidney stones, and those with type 1 diabetes should avoid the meat and fruit diet.

Regarding type 1 diabetes (insulin-dependent), there is a risk of blood sugars dropping dangerously low as this diet is typically quite low in carbohydrates.

As this diet lacks many essential nutrients, speak with a healthcare provider before considering such a pattern.

Carnivore diet vs. meat and fruit diet: the comparison

Here are the similarities and differences between the carnivore diet and the meat and fruit diet.

Final word

The meat and fruit diet often lacks or is low in essential nutrients and is unlikely to meet the nutritional needs of most adults. Additionally, there are health risks associated with diets high in red meat and excessive protein intake like kidney stones, heart disease, and blood sugar drops in those with type 1 diabetes.

Further, there is no specific rigorous peer-reviewed research done on this diet in humans, and there are no U.S. health agencies that recommend this diet to support any chronic health disease or to the general public.

Before considering any new diet, consult your healthcare provider first to see if it is right for you.