The Meat and Fruit Diet: A Unique Approach to Weight Loss

The Meat and Fruit Diet: A Unique Approach to Weight Loss

The meat and fruit diet has recently grown in popularity as a potential weight loss strategy. As the name suggests, this diet involves eating mostly meat and fruit, while restricting other food groups like grains, legumes, dairy, and vegetables.

Proponents of the meat and fruit diet claim that it can help people lose weight quickly without counting calories or restricting portions. However, this highly restrictive approach is controversial among health experts.

This article will explore the origins, benefits, downsides, and effectiveness of the meat and fruit diet for weight loss.

What is the Meat and Fruit Diet?

The meat and fruit diet has two main components:

• High-protein meat: This includes beef, chicken, pork, lamb, and other meats.
• Low-sugar fruits: Such as berries, tomatoes, avocados, apples, grapefruit, and other fruits with a low glycemic index.

Meanwhile, the diet strictly limits or eliminates:

• Grains: Including bread, pasta, rice, cereal, and baked goods.
• Legumes: Such as beans, lentils, peas, and peanuts.
• Dairy: Like milk, cheese, yogurt, and butter.
• Starchy vegetables: Including potatoes, sweet potatoes, corn, squash, and carrots.
• Processed foods: Such as frozen meals, fast food, chips, cookies, and candy.
• Sugar: Including table sugar, honey, maple syrup, and other sweeteners.
• Vegetable oils: Like soybean, corn, sunflower, and canola oils.

People following a meat and fruit diet typically eat two or three meals per day, focusing each meal around a serving of meat plus fruit.

There are no specific macronutrient ratios or calorie counts to follow. The main rules are to eat meat at each meal, stick to low-sugar fruits, and avoid all other foods, including grains, dairy, legumes, and several vegetable types.

Origins of the Meat and Fruit Diet

The origins of the meat and fruit diet can be traced back to the carnivore diet. This is an extreme, zero-carb diet that only includes meat, fish, and other animal foods. It completely eliminates plant foods, including fruit.

The carnivore diet first gained attention in the early 2010s within low-carb and keto diet circles. Advocates claimed it could treat obesity, neurological conditions, digestive issues, and autoimmune disorders.

However, the drastic nutrient restrictions make the carnivore diet difficult to follow long term for many people. This led to modified versions, like the meat and fruit diet, which are more flexible and sustainable.

Adding low-sugar fruits to the carnivore framework makes the diet modestly higher in carbs and fiber, which can improve satisfaction and compliance. The meat and fruit diet first became popular in the late 2010s.

Proposed Benefits of the Meat and Fruit Diet

Here are some of the ways proponents say the meat and fruit diet may benefit health and weight loss:

Promotes Weight Loss

The meat and fruit diet is naturally high in protein, which can help reduce appetite and decrease calorie intake. Protein also helps retain and build muscle during weight loss (1).

Fruits provide fiber and water, both of which contribute to fullness. And since the diet is devoid of calorie-dense processed foods, it's difficult to overeat.

Together, these factors can facilitate weight loss, though research specifically on the meat and fruit diet is lacking.

Lowers Inflammation

Chronic inflammation contributes to obesity, diabetes, heart disease, and autoimmune conditions (2).

Some people stay the carnivore diet and by extension the meat and fruit diet can lower inflammation. This is attributed to removing foods like grains, dairy, legumes, and certain oils that may trigger inflammation.

However, research has not confirmed anti-inflammatory effects. Plus, fruits contain antioxidants that may help fight inflammation.

Stabilizes Blood Sugar

Eating lots of meat protein and fiber-rich fruit while avoiding refined carbs may help maintain steady blood sugar levels.

Again, direct research is unavailable. But replacing processed carbs with whole foods benefits blood sugar control and insulin sensitivity (3).

Improves Digestion

Anecdotal reports indicate the carnivore diet improves some digestive conditions, like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).

The meat and fruit diet also eliminates certain foods considered anti-nutrients that may irritate digestion. Examples are gluten, lectins in grains and legumes, and difficult-to-digest carbs called FODMAPs.

That said, fruits are high FODMAP, which could worsen IBS symptoms. Those with IBS may need to further restrict fruit.

Potential Downsides of the Meat and Fruit Diet

While the meat and fruit diet may offer some benefits, it has several potential downsides:

Nutrient Deficiencies

This diet provides protein and some minerals like iron and zinc from meat, plus vitamin C, antioxidants, and fiber from fruit.

However, it lacks calcium, vitamin D, magnesium, potassium, selenium, and vitamins A, B, E, and K. Nutrient deficiencies may develop over time.

Constipation

The lack of plant foods like whole grains and vegetables may make this diet low in fiber and prebiotics. This could cause constipation in some people.

Limited Fruit Options

Since only low-sugar fruits are allowed, fruit choices are limited, especially for people with diabetes or prediabetes. Variety may be insufficient.

Food Restrictions

The strict rules can make dining out, socializing, traveling, and sticking to the diet long term difficult. Such a restrictive eating pattern may increase feelings of deprivation.

Safety Concerns

While most people can follow a well-planned meat and fruit diet for a short period, it may risk long-term safety. Concerns include:

• Kidney problems. Excess protein taxes the kidneys (4). Those with kidney disease require medical supervision.
• Gut issues. Lack of plant fiber alters the gut microbiome and digestion (5).
• Heart disease. Diets ultra-high in meat and low in plants may harm heart health, according to some research (6).

However, these risks require more investigation in controlled studies.

Does the Meat and Fruit Diet Work for Weight Loss?

No studies have examined the meat and fruit diet specifically. However, research on similar high protein, very low carb diets can provide insight.

Studies show very low carb and ketogenic diets often lead to more weight loss than low fat diets over 612 months. But results beyond one year are mixed (7, 8).

One study in 17 obese men found those who followed an all-meat diet lost an average of 13.6 pounds (6.2 kg) over 4 weeks, compared to 0 pounds (0 kg) in the control group (9).

Another trial in 34 obese women reported 21 pounds (9.5 kg) of weight loss on a very low carb, high protein diet over 6 months, versus only 9 pounds (4 kg) on a standard calorie-reduced diet (10).

Yet, extreme low carb diets like the carnivore diet are probably not sustainable for most people. Allowing low-sugar fruits provides more variety.

Overall, the meat and fruit diet may aid short-term weight loss by curbing appetite and reducing calorie intake. But more research is necessary.

Foods to Eat

Here are some foods allowed on the meat and fruit diet:

Meats

• Beef
• Pork
• Chicken
• Turkey
• Lamb
• Wild game
• Organ meats like liver
• Bone broth
• Fish and shellfish
• Eggs

Fruits

• Berries: Blueberries, raspberries, strawberries, blackberries
• Cherries
• Pomegranates
• Watermelon
• Cantaloupe
• Avocados
• Tomatoes
• Olives
• Coconuts
• Lemons and limes
• Apples
• Grapefruit
• Stone fruits: Peaches, plums, apricots

Foods to Avoid

These foods are restricted on the meat and fruit diet:

• Grains: Bread, pasta, rice, oats, wheat, barley, etc.
• Starchy vegetables: Potatoes, corn, peas, winter squash, etc.
• Legumes: Beans, lentils, peanuts, chickpeas, etc.
• Dairy: Milk, cheese, yogurt, butter, cream, etc.
• Added sugars and sweets: Table sugar, maple syrup, honey, soda, candy, etc.
• Processed foods: Chips, cereal, frozen meals, biscuits, etc.
• Vegetable oils: Soybean, corn, cottonseed, sunflower, etc.
• High sugar fruits: Bananas, mangos, grapes, pineapple, etc.
• Vegetables: Carrots, beets, parsnips, onions, garlic, kale, etc.
• Nuts and seeds
• Beans: All types of beans, lentils, chickpeas
• Soy: Tofu, edamame, soy milk
• Alcohol

Sample Meat and Fruit Diet Meal Plan

This sample one-day meal plan provides an idea of what a typical day might look like on the meat and fruit diet:

Breakfast

• Scrambled eggs with avocado
• Turkey bacon
• Strawberries

Lunch

• Grilled chicken salad with tomatoes, parsley, and lemon juice dressing
• Sliced apple

Dinner

• Grilled steak
• Sauted vegetables made with olive oil, including zucchini, onions, mushrooms, asparagus, spinach
• Raspberries and blueberries

Tips for Following the Meat and Fruit Diet

Here are some tips to make following this diet easier and more sustainable:

• Choose lean meats like chicken, turkey, and certain cuts of beef and pork.
• Moderate protein intake to 1.21.8 grams per kg of body weight daily to protect kidneys.
• Eat lots of non-starchy vegetables like leafy greens, broccoli, peppers, and mushrooms.
• Stay well hydrated with water, bone broth, or herbal tea.
• Get creative with herbs, spices, mustards, and vinegars to add flavor.
• Portion your fruit and look up glycemic index to identify lower sugar options.
• Supplement if concerned about nutrient inadequacy.
• Talk to your healthcare provider, especially if you have diabetes or kidney issues.
• Work with a registered dietitian nutritionist to develop a balanced eating plan.

The Bottom Line

The meat and fruit diet combines high-protein animal foods with fibrous, low glycemic fruits. It restricts grains, dairy, legumes, and several other food groups.

Proponents claim this diet provides weight loss, blood sugar control, and anti-inflammatory effects. However, it lacks many essential nutrients and has several potential downsides.

No research has directly tested the meat and fruit diet. While very low carb, high protein diets may aid short-term weight loss, extreme restrictions are rarely sustainable or healthy long term.

Anyone attempting an unconventional diet like this should work with a healthcare professional to ensure it meets their unique nutritional needs and health goals.

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.