Leena Watts
The bone broth diet is a 21-day weight loss plan that involves eating paleo for five days and fasting for two. During the five days of eating paleo, you drink one to three cups of bone broth. On the fasting days, you have three to six cups of bone broth. The bone broth diet combines a low-carb, paleo diet with intermittent fasting and focuses on improving gut health, reducing inflammation, and detoxing from sugar, grains, and other toxins. Bone broth is made by simmering animal bones for up to 24 hours to release minerals, collagen, and amino acids. It is a good source of hydration and can help repair the gut lining, support joint health, and improve skin elasticity.
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What You'll Learn
Eat Paleo for five days
The bone broth diet is a 21-day plan that involves eating Paleo for five days and fasting for two. During the five days of eating Paleo, you drink one to three cups of bone broth.
The Paleo diet cuts out grains, refined sugar, and legumes. Instead, you eat high-quality animal proteins and vegetables, as well as small amounts of fruits and healthy fats from nuts and seeds.
On the Paleo diet, you can eat:
- Beef, chicken, fish, and eggs—preferably pastured, free-range, or wild-caught.
- Vegetables, primarily non-starchy vegetables, such as asparagus, broccoli, greens, tomatoes, and summer squash.
- Fruits, but just one portion daily—apples, berries, melons, citrus fruits, and kiwi.
The bone broth diet takes the Paleo diet to the next level by adding in two days of intermittent fasting. On fasting days, you can drink three to six cups of bone broth.
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Fast for two days
The Bone Broth Diet is a 21-day weight loss plan that combines a low-carb, paleo diet with intermittent fasting. It involves eating paleo for five days and fasting for two. During the five days of eating paleo, you drink one to three cups of bone broth. On the fasting days, you have three to six cups of bone broth.
On fasting days, you can drink six 8-ounce servings of bone broth, as well as water, herbal tea, and coffee. It is recommended that you eat your last meal or snack by 7 pm on both non-fasting and fasting days.
If you want to continue your bone broth fast beyond 24 hours, it is recommended that you drink four to six cups of bone broth per day and eat one paleo-friendly meal that contains protein and vegetables. You can do this for up to two more days and then go back to your regular eating routine.
Some people follow a 3-day bone broth cleanse plan, and some feel the benefits in just one day, while others go for up to 4 days. It is important to check with your doctor or licensed healthcare practitioner before starting the bone broth diet.
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Approved meals and fasting days
The bone broth diet is a 21-day plan that involves eating Paleo for five days and fasting for two. During the five days of eating Paleo, you drink anywhere from one to three cups of bone broth. On fasting days, you consume three to six cups of bone broth, with some sources recommending six 8-ounce servings.
On non-fasting days, you can eat approved meals consisting of whole, low-carb, unprocessed, or minimally processed foods. This includes:
- High-quality animal proteins such as chicken, beef, and fish
- Non-starchy vegetables like broccoli, asparagus, spinach, and mushrooms
- Smaller amounts of starchy vegetables like sweet potatoes, green peas, winter squash, and carrots
- Healthy fats like avocado, nuts, flaxseed, and olives
Approved meals should follow the principles of the Paleo Diet, which means that the following foods should be restricted:
- Grains, including wheat, rye, barley, and other gluten-containing grains, as well as gluten-free grains such as corn, rice, quinoa, and oats
- Refined fats like common vegetable fats (canola oil and margarine)
- Processed fruits like dried fruit, fruit juice, and sweetened fruit
- Sugar, including all forms of refined sugars such as table sugar, honey, and maple syrup, as well as sugar substitutes like artificial sweeteners (aspartame, sucralose, and acesulfame K) and natural sugar substitutes (stevia)
- Dairy
- Legumes
- Alcohol
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Bone broth benefits
Bone broth is a liquid made from boiling animal bones and connective tissue. It is made by simmering animal bones (usually chicken or beef) in water for a long period of time, often between 6 and 24 hours, to extract their nutrients and flavour. Bone broth has a rich history of being used as a digestive tonic, especially in traditional cultures as far back as 2,500 years ago.
Today, it is touted for its many health benefits, including:
Gut Health and Digestion
Bone broth is one of the top recommended foods for supporting digestive health. This is due to its collagen content, which forms gelatin when cooked. Collagen and gelatin contain amino acids such as glycine, glutamine, and glucosamine, which help keep your gut working properly, aid in digestion, and support a healthy inflammatory response.
Joint Health
The collagen, hyaluronic acid, glucosamine, chondroitin, calcium, and magnesium in bone broth are all essential for joint health. Collagen, in particular, is known to promote joint mobility and flexibility.
Skin Health
Collagen is a popular ingredient in many anti-aging skincare products, as it is believed to improve skin elasticity and reduce the appearance of wrinkles. While collagen molecules are too large to be absorbed through the skin in creams, drinking bone broth provides an easy way to ingest collagen, which may help improve skin health from the inside out.
Weight Loss
The bone broth diet is a popular weight loss plan, as bone broth is low in calories (40-50 calories per 8 ounces) and can help enhance satiety between meals. The diet also promotes whole, minimally processed foods, which are linked to a reduced risk of heart disease, diabetes, and cancer.
Sleep and Energy
Some people report improved sleep, increased energy levels, and reduced inflammation after consuming bone broth regularly.
Other Benefits
Bone broth is also a good source of hydration and protein, which is important for maintaining and building muscle mass. It contains small amounts of calcium, magnesium, and phosphorus, which support bone health. Additionally, the amino acids in bone broth may help reduce cravings and promote fat loss.
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Who should avoid the diet
The bone broth diet is not suitable for everyone. It is not recommended for anyone who is pregnant or nursing, immunocompromised, or diabetic. Those with a history of disordered eating should also avoid it. This is because the diet involves intermittent fasting and categorizes foods as 'allowed' or 'not allowed', which can foster an unhealthy relationship with food.
The bone broth diet is also not recommended for people with kidney disease, liver disease, or high blood pressure, as bone broth can be high in sodium and potassium.
Furthermore, anyone with an underlying health condition, who is under the age of 18, on medication, or highly active should consult a doctor before starting the bone broth diet. This is a restrictive diet that eliminates several food groups, so it is important to ensure it will not negatively impact your health.
It is also worth noting that there is a lack of scientific research on the bone broth diet specifically, and the weight loss results are attributed to the calorie restriction of fasting days. Therefore, this diet may not be sustainable or effective in the long term.
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Frequently asked questions
The bone broth diet is a 21-day weight loss plan that involves eating paleo for five days and fasting for two. During the five days of eating paleo, you drink one to three cups of bone broth. On fasting days, you have three to six cups of bone broth.
On non-fasting days, you eat a paleo diet, which includes whole, low-carb, unprocessed or minimally processed foods such as meat, poultry, fish, eggs, non-starchy vegetables, and healthy fats. You should avoid grains, gluten, soy, dairy, and added sugar.
On fasting days, you can only consume bone broth, water, herbal tea, and coffee.
The bone broth diet is claimed to enhance satiety between meals, improve gut and joint health, reduce inflammation, and rev up weight loss efforts.
