Understanding the Meat and Fruit Diet
The meat and fruit diet has recently grown in popularity as a potential way to lose weight, gain muscle, and improve health. As the name suggests, it involves eating mainly meat and fruit, while restricting other food groups.
What is the Meat and Fruit Diet?
The meat and fruit diet is an eating pattern that focuses on consuming meat, such as beef, chicken, lamb and pork, along with fruits like apples, oranges and bananas. Most versions of this diet avoid or strictly limit grains, legumes, dairy products, vegetables, nuts and seeds.
There are several claimed benefits to this dietary approach, but there are also potential downsides to consider.
Proposed Benefits
Advocates believe that the meat and fruit diet can:
- Help with weight loss by reducing calorie intake
- Build muscle mass due to high protein content
- Improve gut health without grains and legumes
- Reduce inflammation from avoidance of common allergens
- Stabilize energy and mood from nutritious whole foods
What Do You Eat on the Meat and Fruit Diet?
As you may have guessed from the name, the two primary components of this diet are meat and fruit.
Meats
All types of meat are allowed, including:
- Beef
- Chicken
- Pork
- Lamb
- Turkey
- Organ meats like liver are encouraged
The preferred preparation method is grilling, roasting, baking or broiling. Heavy marinades and fried meats are discouraged.
Fruits
All fruits can be eaten liberally on this diet, but these are some of the most commonly recommended:
- Apples
- Bananas
- Berries
- Citrus fruits
- Grapes
- Melons
- Papaya
- Pineapple
Foods to Avoid on the Meat and Fruit Diet
Since this diet focuses exclusively on meat and fruits, all other food groups are eliminated or significantly restricted including:
- Grains: Wheat, rice, oats, corn, etc.
- Legumes: Beans, peas, lentils, peanuts
- Dairy: Milk, cheese, yogurt
- Vegetables: Leafy greens, broccoli, peppers, etc.
- Nuts and seeds
- Added sugars and sweets
- Processed foods like chips, crackers, cookies, etc.
Some versions allow including non-starchy vegetables in moderation along with meat and fruit.
Potential Benefits of a Meat and Fruit Diet
There are some possible benefits that may occur when following a meat fruit diet, although more research is needed on the health effects of this eating pattern.
Weight Loss
Due to the elimination of many high calorie, processed foods, reducing intake of grains, legumes and dairy products, people may naturally consume fewer calories on this diet. Calorie restriction is key for weight loss.
Protein from meat is also very filling and satisfying. Eating more of it can reduce appetite and decrease overall calorie intake to promote weight loss.
Increased Protein Intake
Since meat is the primary component, most versions provide adequate protein or more. Consuming high protein diets for long periods can help build muscle mass.
Reduced Inflammation
For people with sensitivities to common allergens like grains, legumes or dairy, avoiding these foods may provide relief from inflammation or other symptoms.
Improved Gut Health
The absence of grains, sugar and processed foods may support gut health in some people by avoiding common irritants. However, lack of dietary fiber from fruits alone may also be a downside.
Potential Downsides of a Meat and Fruit Diet
While the meat fruit diet may have some benefits, there are also many potential drawbacks and safety concerns to consider.
Nutrient Deficiencies
This diet lacks many important nutrients since it eliminates several healthy food groups. Deficiencies may occur in:
- Fiber
- Vitamin C
- Vitamin A
- Calcium
- Potassium
- Magnesium
Limited Fruit Variety
Although fruit is unlimited, the diet only includes sweet fruits, missing out on more nutrient-dense choices like tomatoes, avocados, olives and berries.
High in Saturated Fat
Excluding leaner proteins and eating mostly red meat and full-fat dairy can increase saturated fat intake, which may raise blood cholesterol levels.
Risk of Certain Cancers
Multiple studies link high red meat consumption to increased risk of cancers like colorectal cancer. Fruit may help counter this risk but more research is needed specifically on the meat fruit diet.
High Cost
Meat and fruit are generally more expensive than grains, legumes and starchy vegetables. Following this diet long-term may be challenging for people on a tight budget.
Sustainability Issues
Raising livestock for meat production requires far more land, water and resources than plant-based foods. Choosing fruits and vegetables over meat better supports environmental sustainability.
Who Should Avoid This Diet?
Due to potential nutrient deficiencies and increased risk of certain cancers over time, several populations should not follow the meat fruit diet, including:
- Children and teenagers
- Pregnant or breastfeeding women
- People with kidney disease or gout
- People at risk of cardiovascular disease
- People with eating disorders or disordered eating
The Bottom Line
The meat and fruit diet does have some potential upsides, especially for short-term weight loss, reducing inflammation and high protein intake. However, it eliminates entire food groups and carries risks of nutritional inadequacies, increased disease risk and higher costs over time.
For better overall long-term health, balance and sustainability, follow standard healthy eating patterns outlined in global dietary guidelines rather than extreme fad diets. Focus on whole foods like fruits, vegetables, whole grains, lean proteins, legumes, nuts and healthy fats from plant and fish sources.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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