Jeffrey Salazar
The bone broth diet is a 21-day weight loss plan that combines a low-carb, paleo diet with intermittent fasting. It was created by naturopathic doctor Kellyann Petrucci, who claims that the diet will help people lose up to 15 pounds, 4 inches, and your wrinkles — in just 21 days. The diet involves eating paleo foods for 5 days, followed by 2 days of fasting and consuming a large amount of bone broth. Bone broth is made by simmering animal bones to release minerals, collagen, and amino acids, which provide health benefits such as enhancing skin appearance and supporting digestive health. While the bone broth diet may offer some benefits, it is restrictive and may lead to deficiencies in essential nutrients. It may also cause digestive problems in some people and is not suitable for everyone, especially those with certain medical conditions.
| Characteristics | Values |
|---|---|
| Diet Plan | 21-day weight loss plan |
| Diet Type | Low-carb, paleo diet with intermittent fasting |
| Fasting Days | 2 days per week |
| Non-fasting Days | 5 days per week |
| Bone Broth Consumption | 3-6 cups on fasting days, 1-3 cups on non-fasting days |
| Allowed Foods | Meat, fish, poultry, eggs, non-starchy vegetables, fruits, healthy fats |
| Restricted Foods | Sugar, dairy, soy, grains, gluten, processed foods |
| Benefits | Weight loss, improved skin, joint health, gut health, reduced inflammation |
| Downsides | Restrictive nature, potential digestive issues, not suitable for everyone |
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What You'll Learn
- The diet combines a low-carb, paleo diet with intermittent fasting
- Bone broth fasting days: 3-6 cups of bone broth
- Non-fasting days: approved meals of whole, low-carb, unprocessed foods
- Potential benefits: weight loss, reduced inflammation, improved skin and joint health
- Downsides: restrictive nature, potential for nutritional deficiencies, may cause digestive issues
The diet combines a low-carb, paleo diet with intermittent fasting
The Bone Broth Diet is a 21-day weight loss plan that combines a low-carb, paleo diet with intermittent fasting. It was created by naturopathic doctor Kellyann Petrucci, who claims that the diet will help people lose "up to 15 pounds, 4 inches, and [their] wrinkles — in just 21 days".
The diet involves eating approved foods 80% of the time, with the remaining 20% of the time allowing for some flexibility, including dairy products and alcohol. Five days a week are non-fasting days, where you consume low-carb, paleo-style meals, primarily meat, fish, poultry, eggs, non-starchy vegetables, and healthy fats. Bone broth is also consumed on these days, with some sources recommending 2 to 3 cups, and others recommending up to 6 cups.
The other two days of the week are mini-fasting days, where you consume only bone broth. On these days, you can either drink five portions of bone broth and end the day with a snack, or drink six portions of bone broth throughout the day. On both non-fasting and fasting days, you should eat your last meal or snack by 7 pm.
The bone broth consumed on this diet is preferably homemade, made by simmering animal bones for up to 24 hours to release minerals, collagen, and amino acids. The diet recommends using bones that are rich in cartilage, such as knuckles, joints, feet, and neck bones.
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Bone broth fasting days: 3-6 cups of bone broth
The Bone Broth Diet is a 21-day diet plan that combines 5 days of a low-carb, paleo diet with 2 days of bone broth fasting per week. On non-fasting days, you choose from a range of whole and minimally processed foods, including meat, poultry, fish, eggs, non-starchy vegetables, healthy fats, and bone broth.
On fasting days, you consume only bone broth, anywhere from three to eight cups throughout the day. Bone broth is made by simmering animal bones to release minerals, collagen, gelatin, and amino acids. It is a good source of protein and essential amino acids and minerals, which are lacking in many diets today. Collagen and gelatin have anti-aging effects and promote skin elasticity and digestive health.
During a bone broth fast, you take a break from solid foods and consume liquids throughout the day. You can increase your intake of bone broth during your fasting window, which could be anywhere from 12 to 24 hours, and stick to your usual diet during your designated eating window. Bone broth fasting is a great way to give your system a "reset" and help your body's natural processes work more efficiently, such as energy production, metabolism, and digestive function.
If you want to continue your bone broth fast beyond 24 hours, it is recommended to 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. It is important to note that fasting is not appropriate for everyone, especially those who are pregnant, breastfeeding, underweight, or have a history of disordered eating.
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Non-fasting days: approved meals of whole, low-carb, unprocessed foods
The Bone Broth Diet is a 21-day weight loss plan that combines a low-carb, paleo diet with intermittent fasting. On non-fasting days, you can eat approved meals consisting of whole, low-carb, unprocessed foods.
On non-fasting days, you can eat a range of whole and minimally processed foods, preferably organic. You can choose from lists of allowed foods that fit into categories of protein, vegetables, fruits, and fats.
For protein, opt for beef, chicken, fish, and eggs—preferably pastured, free-range, or wild-caught. For vegetables, focus on non-starchy options such as asparagus, broccoli, greens, tomatoes, and summer squash.
Fruits can include apples, berries, melons, citrus fruits, and kiwi, but stick to just one portion daily. Healthy fats like avocados, coconut oil, nuts, olive oil, and ghee (clarified butter) are also recommended.
It's important to note that this diet restricts whole food groups, which may put you at risk of nutrient deficiencies. It is also quite restrictive, which can make it challenging to follow long-term.
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Potential benefits: weight loss, reduced inflammation, improved skin and joint health
The bone broth diet is a 21-day weight loss plan that blends a low-carb, paleo diet with intermittent fasting. On non-fasting days, you choose from lists of approved foods that fit into categories of protein, vegetables, fruit, and fat. On fasting days, you consume only 300-500 calories, mostly in the form of bone broth.
Bone broth is made by boiling animal bones and other ingredients until the nutrients are released from the marrow and broken down into the water. Bones and tissues from cows, chickens, and even fish may be used. The broth is rich in nutrients, especially minerals, such as calcium, magnesium, and phosphorus.
The potential benefits of the bone broth diet include:
Weight loss
There is some evidence that consuming soups may play a role in managing weight. Bone broth is high in protein, which helps the body feel fuller for longer and supports calorie restriction. A 2023 study found that a group of older adults taking collagen supplements experienced a significant reduction in body fat mass compared to a control group.
Reduced inflammation
Bone broth is an anti-inflammatory food. The amino acids in bone broth may also promote better sleep, which can help reduce inflammation.
Improved skin health
Collagen has long been touted as a natural way to strengthen skin elasticity, thereby reducing signs of aging like wrinkles and crepey skin. However, there may not be enough research currently to support this.
Improved joint health
Gelatin contains important amino acids that support joint health. Consuming bone broth may be a good way to add gelatin to the diet, which may help protect the joints.
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Downsides: restrictive nature, potential for nutritional deficiencies, may cause digestive issues
The bone broth diet combines a low-carb, paleo approach with intermittent fasting. It may be a challenge for some to stick to such a restricted diet, especially one that blends two different diets, and it may not be suitable for everyone.
The bone broth diet may also cause nutritional deficiencies. Bone broth is rich in nutrients and may support bone health, but it does not contain all the nutrients a body needs. Every batch of bone broth is unique, so it's impossible to calculate the exact nutrient content.
Bone broth may also cause digestive issues. While it is generally considered safe to consume, some bone broth protein powders contain artificial sweeteners, which can cause bloating and diarrhea. Bone broth in its liquid form may also cause digestive issues if food safety guidelines are not followed during preparation and storage, as this can lead to bacterial growth and increase the risk of foodborne illness.
It is important to consult a doctor before consuming bone broth, especially if you have any underlying health conditions or take medications.
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Frequently asked questions
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 5 days and drinking bone broth for 2 days.
On non-fasting days, you can eat high-quality animal proteins (like chicken, beef, and fish), non-starchy vegetables (like broccoli, asparagus, spinach, and tomatoes), and healthy fats. You can also have one portion of fruit per day.
On fasting days, you can consume 3 to 6 cups of bone broth, as well as water, herbal tea, and coffee.
The bone broth diet claims to enhance satiety between meals, improve gut and joint health, reduce inflammation, and rev up weight loss efforts. Bone broth is also a good source of protein, providing 6 to 10 grams per cup.
