Dante Carrillo
Dr Kellyann Petrucci is a naturopathic physician, weight-loss and natural anti-aging expert, and the author of the New York Times bestselling book, 'Dr Kellyann's Bone Broth Diet'. The diet is a 21-day weight loss plan that blends a low-carb, paleo diet with intermittent fasting. It involves drinking bone broth, which is rich in gelatin and collagen, and is said to improve gut health, reduce inflammation, and promote weight loss and youthful-looking skin. The diet also includes recipes for fat-burning foods and encourages drinking lots of water, exercising, and getting enough sleep.
| Characteristics | Values |
|---|---|
| Diet Plan | 21-day "Full Transformation" plan |
| Goal | Weight loss, glowing skin, improved wellness, improved gut health, reduced inflammation, reduced wrinkles |
| Bone Broth Consumption | 2 times a day as a supplement, or 6 times a day during mini-fasts |
| Mini-fasts | 2 fat-blasting mini-fasts per week |
| Calorie Intake | 300-500 calories on mini-fast days |
| Allowed Foods | Protein, vegetables, fruit, healthy fats |
| Restricted Foods | Sugars, grains, dairy, legumes, alcohol, soy, GMO foods |
| Other Recommendations | Drink lots of water, exercise, get enough sleep, practice mindful meditation |
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What You'll Learn
The benefits of bone broth
Bone broth is a natural, healthy option to replenish and repair your body and mind. It is a good source of protein, which is essential for muscle mass and overall health. Bone broth also contains calcium, magnesium, phosphorus, and potassium, which support bone health.
Bone broth is made by simmering animal bones in water for a long time, which extracts their nutrients and flavour. The cooking process breaks down collagen in the bones, converting it into gelatin, which is rich in amino acids. These amino acids can support gut health and the intestinal lining, making digestion easier. The amino acid glycine, found in bone broth, has been shown to improve sleep quality and promote serotonin production, which has a direct impact on melatonin synthesis.
Bone broth can also help reduce inflammation and build muscle when combined with exercise. It is a cornerstone of Dr Kellyann's weight-loss plan, which pairs bone broth with powerful fat-burning foods and fasting methods. The diet also focuses on improving gut health and detoxing from sugar and grains.
Bone broth can be made from beef, poultry, fish, or lamb, and can be made at home or purchased from health food stores and supermarkets. It can be consumed as a drink, used as a base for soups, or taken in powder form as a nutritional supplement.
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What to eat and what to avoid
Dr Kellyann's Bone Broth Diet is a 21-day weight loss and wellness program. The diet involves pairing bone broth with powerful fat-burning foods and fasting methods to achieve weight loss and improve skin appearance.
What to Eat
On this diet, bone broth is consumed twice a day as a supplement, and up to six times a day during the recommended mini-fasts. Bone broth can be made from beef, poultry, fish, or lamb.
On non-fasting days, you can choose from lists of approved foods that fit into the categories of protein, vegetables, fruit, and fat. The diet encourages the consumption of good" fats like coconut oil, butter (ghee), and olive oil. Dr Kellyann also recommends drinking lots of water, getting enough sleep, and exercising.
What to Avoid
The Bone Broth Diet blends a low-carb, paleo approach with intermittent fasting. During the initial 21-day diet, you must avoid grains, dairy, legumes, added sugars, and alcohol. The diet also discourages the consumption of processed fruits, dried fruits, fruit juice, and sweetened fruits.
After the 21 days, you can shift to the 80/20 plan, where you eat approved foods 80% of the time and allow yourself to stray from the diet 20% of the time, including consuming foods like dairy and alcohol.
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How to make bone broth
Bone broth is a natural, healthy option to replenish and repair your body and mind from within. It is an essential protein that plays a vital role in your health and appearance. The collagen in the bones, when cooked, turns into gelatin, which is broken down into amino acids that the body uses to make more protein.
Bone broth can be made from beef, poultry, fish, or lamb. The ingredients may be challenging to find in a chain supermarket, but specialty stores like Oriental markets may stock chicken feet, oxtail, and beef tendon.
- Place the desired bones in a large pot or slow cooker.
- Cover the bones with water, leaving a couple of inches of space at the top.
- Add two tablespoons of apple cider vinegar.
- Let the mixture sit for 30 minutes to an hour.
- Bring the mixture to a boil and then reduce to a simmer.
- Simmer the broth for at least 12 hours and up to 48 hours for chicken or turkey bones, and 24 to 72 hours for beef or lamb bones.
- Occasionally skim off any foam or fat that rises to the surface.
- Add more water as needed to keep the bones covered.
- Season with salt, pepper, and any desired herbs or spices.
- Strain the broth and let it cool before storing it in the refrigerator or freezer.
The broth can be consumed as a drink, used as a base for soups or stews, or added to other dishes for enhanced flavour and nutrition.
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The different types of diets
Dr Kellyann's Bone Broth Diet is a 21-day weight loss plan that involves drinking bone broth and eating powerful fat-burning foods, as well as intermittent fasting. The diet is said to improve gut health, reduce inflammation, and detox the body from sugars, grains, and other toxins. Bone broth is rich in collagen, which turns into gelatin when cooked. This gelatin is broken down into amino acids in the digestive system, which the body can then use to make protein.
There are several other diets that also focus on weight loss and improving overall health. Here are some examples:
- The Paleo Diet: This diet is based on the idea that humans should eat like our prehistoric ancestors during the Paleolithic era. It typically includes lean meats, fish, fruits, vegetables, nuts, and seeds. It excludes grains, legumes, dairy, and processed foods, which are considered inflammatory.
- The Ketogenic (Keto) Diet: The keto diet is a high-fat, adequate-protein, low-carbohydrate diet. The reduction in carbohydrates puts the body into a metabolic state called ketosis, where it becomes efficient at burning fat for energy. This diet often includes foods like avocados, nuts, seeds, fatty fish, eggs, and dark chocolate.
- Intermittent Fasting: Intermittent fasting doesn't specify which foods to eat but rather focuses on when to eat. It involves alternating cycles of eating and fasting. For example, the 16/8 method involves fasting for 16 hours and restricting eating to an 8-hour window. Intermittent fasting can be combined with other diets and has been shown to aid in weight loss and improve metabolic health.
- The Mediterranean Diet: This diet is inspired by the traditional eating patterns of the countries bordering the Mediterranean Sea. It emphasizes plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It also includes healthy fats like olive oil and avocados, and lean proteins like fish and poultry. This diet is associated with reduced risk of heart disease and improved overall health.
These are just a few examples of popular diets that aim to improve health and promote weight loss. Each diet has its own unique set of guidelines and potential benefits, and individuals can choose the one that best suits their needs and preferences.
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The results
Dr Kellyann's Bone Broth Diet has been reported to have various health benefits, including weight loss, improved skin, better gut health, and increased energy. The diet is said to be a blend of a low-carb, paleo diet with intermittent fasting.
The diet involves drinking bone broth, which is high in protein and collagen, either two times a day as a supplement or up to six times a day during mini-fasts. Bone broth can be made from beef, poultry, fish, or lamb, and is said to be a satisfying drink that can keep you full for hours. The collagen in bone broth is claimed to help reduce wrinkles and improve skin elasticity, as well as support joint health.
In addition to bone broth, the diet also includes other collagen-rich foods such as collagen shakes and smoothies, as well as healthy fats like coconut oil, butter, and olive oil. It is recommended to adopt a paleo-style diet, avoiding sugars, grains, dairy, legumes, soy, and GMO foods, which are considered inflammatory.
The Bone Broth Diet is marketed as a 21-day full transformation plan, with some people reporting weight loss of up to 15 pounds and a loss of 4 inches from their waist in this time frame. It is said to be a simple and doable plan, even for those with busy schedules, and has been reported to improve energy levels and sleep quality.
While there are many positive testimonials for the Bone Broth Diet, it is important to note that there are currently no published studies in scientific journals to support these claims.
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Frequently asked questions
Dr Kellyann Petrucci's Bone Broth Diet is a 21-day weight loss and natural anti-aging program that blends a low-carb, paleo diet with intermittent fasting.
The Bone Broth Diet claims to help with weight loss, gut health, skin elasticity, joint comfort, and digestive wellness.
On fasting days, you can drink bone broth 2-6 times a day, and end the day with a snack containing protein, non-starchy vegetables, and healthy fats. On non-fasting days, you can choose from lists of approved foods that fit into the categories of protein, vegetables, fruit, and fats.
Bone broth can be made from beef, poultry, fish, or lamb. You can follow Dr Kellyann's recipes or spice up the basic broth to your liking.
