Bone Broth diet is the recent diet plan which promises weight loss. There are so many diet plans out there for weight loss. But everyone is looking for something new which can result in desired weight loss in no time. Bone broth diet also claims to help you lose up to 6.8 kgs and 4 inches in just 21 days. One can also extend the diet for additional weight loss. In this diet, you need to consume bone broth which is made by simmering animal bones. We have a wide range of bone broth benefits at Bone Broth
History of Bone Broth
People have been making and drinking bone broth for many, many years. “The Chinese started using it over 2,500 years ago, while 12th-century Egyptian physicians prescribed it as a remedy for colds and asthma,” says food scientist Bryon Yang, PhD, president of Nutra Food Ingredients. “With modern science, we have finally been able to understand what makes bone broth so special — it’s the nutrients it carries.” He says bone broth is filled with vitamins, calcium, magnesium, phosphorus, iron, amino acids (the building blocks of protein), and collagen (the most abundant protein in your body, found in connective tissue, ligaments, hair, nails, and skin).
In its simplest terms, bone broth is a liquid food preparation where bones are boiled in water for anywhere from two to forty-eight hours. Onions, garlic, and other herbs are often added for flavour. Drinking bone broth is an ancient tradition dating back to 1000 CE. “Bru,” the Germanic root of the word, means to “prepare by boiling” and has been used in traditional Chinese and Jewish medicines for centuries.
Bone broth is credited for increasing the popularity of restaurants in 18th century France: innkeepers would give travellers bone broth for the evening. Eventually, these inns were called restoratives, which means “a place to restore one’s health and wellness.”
While the popularity of bone broth has decreased over the centuries, it has found a resurgence in today’s health-conscious society: many believe it is a safe and effective way to facilitate weight loss.
What Is the Bone Broth Diet?
The 21-day Bone Broth Diet was created by Kellyann Petrucci, a naturopathic doctor who published a book on the diet.
You can extend the plan if you have additional weight to lose.
Five days a week, you consume low-carb, paleo-style meals — primarily meat, fish, poultry, eggs, non-starchy vegetables, and healthy fats — and bone broth. You avoid all dairy, grains, legumes, added sugars, and alcohol.
Bone broth is made by simmering animal bones up to 24 hours to release minerals, collagen, and amino acids. Bone broth is a low-carb, paleo-style diet mixed with intermittent fasting. During the diet, one needs to consume meat, fish, poultry and eggs along with non-starchy vegetables and healthy fats. One compulsory element you have to add to your diet is bone broth. Two days a week, you do mini-fasts, which are modified fasts rather than complete fasts, as you’re still able to drink bone broth.
Ancient Fasting: Bone Broth for Weight Loss
When attempting to lose weight, it is important for a person to get the vitamins and nutrients their body needs to ensure the weight loss is made safely and effectively. Fasting with bone broth is an excellent option that should be considered for weight loss.
Fasting has been used for centuries and praised by Plato, Socrates, Hippocrates, Aristotle and Galen.6 Fasting is also a part of many religious traditions, including Judaism, Islam, Buddhism, Christianity, and Native American traditions. In Ayurveda practices, fasting is described as “a natural method of healing” and considered therapy. Paracelsus, one of the three fathers of Western medicine, is quoted as saying “fasting is the greatest remedy–the physician within.”
Liquid fasting is the abstaining from all solid foods–only liquids are ingested. Bone broth is a liquid that has a high nutritional value and is easy to digest, making it ideal for fasting.
What not to eat on a bone broth diet?
Dairy, grains, sugar, alcohol, legumes are a big no if you are on a bone broth diet. Other foods which you should avoid include processed foods, refined fats, soda, artificial sweeteners and potatoes except for sweet potato.
How does it contribute to weight loss?
Kellyann Petrucci elaborated that different health professionals conducted three 21-day studies. As per the data collected, participants lost up to 15 pounds and 4 inches. This diet contributes to weight loss as it mostly includes consumption of bone broth which is a liquid. It will keep you hydrated and keep you full for longer. You will consume fewer calories due to regular consumption of bone broth. The fasting period of two days within a week will also reduce weight effectively. The feeling of fullness due to the intake of bone broth will make you less dependent on processed foods or sugar-loaded food items.
To follow the Bone Broth Diet, pick two nonconsecutive days per week to do a mini-fast. The other five days are non-fasting days.
On both non-fasting and mini-fast days, you should eat your last meal or snack by 7 p.m.
You have two options on mini-fast days:
- Option 1. Drink six 1-cup (237-ml or 8-ounce) portions of bone broth.
- Option 2. Drink five portions of bone broth, then end the day with a snack containing protein, nonstarchy vegetables, and healthy fat.
Either way, you’ll consume only 300–500 calories on mini-fast days.
On non-fasting days, you choose from lists of allowed foods that fit into categories of protein, vegetables, fruit, and fat.
The regimen is as follows:
- Breakfast: one portion protein, one portion fat, one portion fruit
- Lunch: one portion protein, two portions of vegetables, one portion fat
- Dinner: one portion protein, two portions of vegetables, one portion fat
- Snacks: a one-cup part of bone broth twice a day
- Carbs — including fruit and starchy vegetables — are very limited to encourage fat burning.
Petrucci does not specify a range of calories for non-fasting days and discourages calorie counting.
80/20 Maintenance Plan
After 21 days — or later, depending on when you reach your weight loss goal — you shift to the 80/20 plan to help maintain your weight.
This means you eat approved foods 80% of the time. The remaining 20% of the time you can stray from the diet and eat foods such as dairy products and alcohol.
You can decide whether you want to continue the mini-fasts during the maintenance phase. Bone Broth has a wide range of best bone broth benefits in Melbourne
Foods to Eat in The Bone Broth Diet
Bone broth is a staple of the diet and is preferably homemade.
On non-fasting days, you choose from a range of whole and minimally processed foods — preferably organic.
Examples of allowed foods include:
- Proteins: beef, chicken, fish, eggs — preferably pastured, free-range, or wild-caught, as applicable
- Vegetables: primarily nonstarchy vegetables, such as asparagus, broccoli, greens, tomatoes, and summer squash
- Fruits: apples, berries, melons, citrus fruits, kiwi — but just one portion daily
- Healthy fats: avocados, coconut oil, nuts, olive oil, and ghee (clarified butter)
- Condiments: salt (Celtic or pink Himalayan), other spices, vinegar, salsa
- Flours: almond flour, coconut flour
- Beverages: coffee, tea, water
Foods to Avoid in The Bone Broth Diet
The 21-day diet recommends you avoid certain foods claimed to reduce inflammation, support gut health, and increase fat burning.
Foods you must eliminate include:
- Grains: wheat, rye, barley, and other gluten-containing grains, as well as gluten-free grains, such as corn, rice, quinoa, and oats
- Refined fats: common vegetable fats, such as canola oil and margarine
- Processed fruit: dried fruit, fruit juice, and sweetened fruit
- Sugar: all forms of refined sugars, such as table sugar, honey, and maple syrup
- Sugar substitutes: artificial sweeteners — such as aspartame, sucralose, and acesulfame K — as well as natural sugar substitutes, including stevia
- Potatoes: all potatoes except sweet potatoes
- Legumes: beans, soy products, peanuts, and peanut butter
- Dairy products: milk, yogurt, cheese, ice cream, and butter (except ghee)
- Beverages: soda (regular and diet) and alcoholic beverages
Though this list is extensive, you follow it strictly while you’re actively trying to lose weight.
Bone Broth Guidelines
The diet encourages you to make your bone broth — preferably using bones from organic, pasture-raised animals.
It recommends using a knuckle, joint, feet, and neck bones since they’re rich in cartilage. This source of collagen is the basis for the diet’s claim of erasing wrinkles.
Alternatively, the book author sells dehydrated bone broth and frozen bone broth online for about $2.80 or $7.16 per serving, respectively.
You may also find acceptable bone broth in health food stores or restaurants in larger cities.
Does It Work for Weight Loss?
Currently, no studies published in scientific journals exist for the Bone Broth Diet. No other studies have looked at whether bone broth helps promote weight loss.
This leaves gaps in the evidence needed to determine whether the Bone Broth Diet is as effective or superior to other weight-loss diets as Petrucci claims.
However, the diet is based on other approaches that have been studied:
- Low-carb. Low-quality scientific reviews of low-carb diets suggest they produce 1.5–9 pounds (0.7–4 kg) more weight loss than standard reduced-calorie diets. However, high-quality reviews report little or no difference between diets.
- Paleo diet. In a three-week study, healthy-weight people on a paleo diet lost 5 pounds (2.3 kg) and 1/4 inch (0.5 cm) from their waistline. Other studies report no difference between paleo and standard reduced-calorie diets.
- Intermittent fasting. In a review of five studies, two showed greater weight loss in overweight people using intermittent fasting compared to continuous calorie restriction. In contrast, three showed similar weight loss with each method.
Thus, a combination of these three dietary approaches — such as in the Bone Broth Diet — may help you lose weight. However, standard reduced-calorie diets may work just as well.
Is it safe?
As per experts, the diet is low in calories, which increases a person’s ability to burn excess calories and lose weight. Moreover, as it is high in protein content, following this diet helps to build muscle and keeps a person fuller for a longer period.
But some experts say that the bone broth diet is dangerously restrictive and is an unhealthy, short-term fix for weight loss, which will later lead to weight gain.
Are there any risks to this diet?
There’s been some concern that bones can store heavy metals, particularly lead, which can then leach into the broth as it is prepared. However, a study published in Food and Nutrition Research found that lead levels in broth are minimal and likely pose no health risks.
Rachel Fine, RD, owner of To The Pointe Nutrition, says that the bone broth diet is a “dangerously restrictive diet” and calls it “an unhealthy, short-term fix for weight loss, which will further result in the vulnerability to increased weight gain later on.” She warns that the long-term negative effects of a restricted diet outweigh potential short-term benefits because restricting carbs causes the body to release specific hormones to counter the restriction, promoting increased cravings. Essentially, it could backfire. (Check out the clear signs that you’re on a bad diet.)
Before starting any diet, it’s smart to check with your dietitian or health practitioner to figure out if it’s a good fit for you—particularly if you are on medication, have hypoglycemia, or are pregnant or breastfeeding. “Especially for someone new to healthy eating, I’d recommend avoiding the fasting days and instead incorporating bone broth into their day of eating,” advises Presicci. “Bone broth can help decrease water retention and inflammation, even if you don’t change much else in your diet.” If you’re determined to try fasting, start the process with this intermittent fasting guide.
Are there any alternatives if you don’t want to commit to 21 days?
If you’re unsure about jumping headfirst into a three-week program, perhaps a one-week plan might be more palatable. Meredith Cochran, who has a degree in cellular, molecular biology and a background in traditional Chinese medicine, and is co-founder and CEO of The Osso Good Co., wrote the book The 7-Day Bone Broth Diet Plan. Her version is all about rebooting your gut and setting you on a path to a better-feeling you with healthier eating habits. “The main idea of this diet is simple: Consume two servings of bone broth per day, plus whole foods as needed to improve your path to better gut health,” she explains. “This means eating only pastured and grass-fed proteins, good saturated fats, like avocado, coconut oil, and ghee, and organic vegetables. Avoid processed foods, alcohol, dairy, grains, and sugar because they cause inflammation in your gut. Bone broth is naturally anti-inflammatory and improves digestion, allowing your gut to do a mini reset.”
Reasons To Add Bone Broth To Your Diet For Healthy Aging & Weight Loss
It can fill you up, without adding pounds.
Bone broth is rich, complex, hearty, and soul-satisfying. It has virtually zero carbs and very few calories, so you can indulge in as much as you want. That said, you can still reap the benefits of an intermittent fast while still feeling sustained.
It’s packed with the building blocks of collagen.
Ingesting collagen can help delay the onset of wrinkles, so you can promote glowing, plump skin as you lose weight (a win-win!).
It helps support detoxification.
Bone broth strengthens your intestinal lining and aids liver and kidney function (organs that support your body’s natural detoxification processes).
It strengthens your gut.
If you’re battling extra pounds, chances are you’re facing some digestive problems—constipation, diarrhea, gas, or even all three. That’s because weight gain and digestive issues often stem from a common source: an unhealthy gut. The gelatin and other nutrients in bone broth can help strengthen the gut, aiding digestive problems while facilitating weight loss.
It strengthens your joints.
One reason people may become overweight as they get older is that their joints develop wear and tear, becoming harder to move. As a result, they might exercise less, and they sit more. Bone broth gives you a generous supply of nutrients (called glycosaminoglycans) that help strengthen your joints, so you can get you up and exercise.
One of the most important scientific findings of the century is that inflammation underlies obesity. And we’re not talking about acute inflammation—for instance, the inflammation you experience when you have a cold or the flu. If you develop chronic, low-grade inflammation, it’s a whole different story. Check out our Melbourne best bone broth benefits here.
Chronic inflammation can lead to biochemical changes that can make you put on weight. And when you add pounds, it can become a vicious cycle—inflammation leading to weight gain, leading to more inflammation. This sets the stage for insulin resistance and other metabolic changes that can cause you to put on even more weight, develop more inflammation, and so on.
The good news is, you can break this cycle and help chronic inflammation (and reduce weight gain) with nutrients like those concentrated in bone broth.
The Bone Broth Diet is a 21-day diet plan that combines five days of a low-carb, paleo diet with two days of bone broth fasting per week.
Though some studies suggest that these dietary approaches may help you lose weight, it’s uncertain whether they’re better than standard reduced-calorie diets.
Therefore, if one or more aspects of the Bone Broth Diet don’t appeal to you, you may do just as well to reduce your calorie intake to lose weight simply.
It might be challenging to follow the Bone Broth Diet. Since the diet restricts whole food groups, a person might be at risk of nutrient deficiency, such as for calcium and fibre.
Though some studies suggest that this diet might help when trying to shed kilos, still it is uncertain whether they’re better than other calorie deficit diets.