Bone Broth Benefits For Keto Dieters

Bone broth is a great addition to a keto diet. It's low in calories, high in fat, and contains almost no carbs, making it a keto-friendly food. It's also rich in bioavailable nutrients, which can reduce the risk of malnutrition that may come from limiting certain food groups. Bone broth can also help with the keto flu – the side effects of your body adjusting to using fat for fuel, such as headaches, nausea, and brain fog. This is often due to an imbalance of electrolytes, which bone broth is high in.

Bone broth is keto-friendly

Bone broth can be easily integrated into a keto diet as it can be consumed on its own or used in cooking, just like regular stock. It can be added to casseroles, soups, or gravies, providing an extra nutritional boost.

The recommended intake is up to 500ml of bone broth per day as part of a balanced keto diet. This amount can vary depending on individual dietary requirements and calorie goals. Bone broth is very low in calories and carbohydrates, so it is unlikely to affect ketosis.

Bone broth has several benefits for those on the keto diet. It can aid digestive healing, boost the immune system, improve sleep, promote healthier skin, teeth, and hair, reduce appetite, and provide essential electrolytes.

Additionally, bone broth is a good source of collagen and gelatin, which can support joint health and promote stronger ligaments and tendons. It also contains amino acids, glutamine, and glycine, which can help fight infections and produce white blood cells.

Overall, bone broth is a keto-friendly food that can provide numerous health benefits and support individuals following a keto diet in achieving their goals.

It helps with keto flu

When starting a keto diet, many people experience a range of flu-like symptoms known as the "keto flu." This is a common side effect of the body's transition from a glucose-based energy source to a ketone-based one. Bone broth is a popular remedy for keto flu sufferers due to its high nutrient content and gut-healing properties.

It's a good source of electrolytes

Bone broth is an excellent source of electrolytes, which are essential for anyone on the keto diet. The keto diet removes two big sources of natural electrolytes: starchy vegetables and fruit. This means that the body is chronically low on electrolytes as it transitions to making ketones for fuel, and this can lead to dehydration.

Bone broth is a rich natural source of the electrolytes potassium, magnesium, phosphorus, sodium, and chloride. These electrolytes help the body adjust to using fat for fuel and can help prevent the dreaded keto flu. When adapting to the keto diet, it is common for electrolytes to be off-balance, and this is the most common cause of keto flu. The high electrolyte content of bone broth can help the body adjust faster.

You can further increase the sodium content of your bone broth by adding some extra salt.

It helps with weight loss

Bone broth is an excellent companion to the keto diet and can help with weight loss in several ways. Firstly, it is low in calories and contains virtually no carbohydrates, which is ideal for maintaining ketosis and supporting weight loss. Bone broth is also a good source of protein, which can help increase satiety and reduce hunger, making it easier to stick to a calorie deficit. The feeling of fullness provided by bone broth can be especially beneficial for those using the keto diet for weight loss.

Additionally, bone broth contains glycine, an amino acid that has been shown to promote better sleep. Getting adequate, quality sleep is crucial for weight loss, as sleep deprivation can reduce the body's ability to lose weight by up to 55%. By improving sleep quality, bone broth can indirectly support weight loss efforts.

Furthermore, bone broth is rich in natural collagen, which has been linked to skin, hair, and nail health. Drinking bone broth can lead to improved hydration and the production of more collagen in the body, resulting in potential anti-aging benefits. This can be particularly advantageous for those experiencing skin issues due to rapid weight loss.

Lastly, bone broth is a good source of electrolytes, which are essential on the keto diet. When transitioning to a ketogenic diet, the body's muscle glycogen is depleted, leading to dehydration. Bone broth, being rich in electrolytes, can help combat this issue and support overall health, making it easier to stick to the keto diet and achieve weight loss goals.

It's easy to integrate into your diet

Bone broth is super easy to integrate into any diet, including keto. You can treat bone broth like a regular stock, so it can be added to soups, braised meat dishes, gravies, or simply sipped on its own.

• Soups and Stews: Bone broth can be used as a base for soups and stews, adding both flavour and nutrients. Try making a healing chicken soup or a vegetable beef stew using bone broth as the base.
• Cooking Liquid: Use bone broth as a cooking liquid for meat, vegetables, or grains. It will add moisture and flavour to your dishes while also boosting their nutritional content.
• Gravies and Sauces: Bone broth can be used as a base for making gravies and sauces. It will add a rich flavour and can be thickened with a roux or cornstarch slurry.
• Sip it: Bone broth can be enjoyed as a warm beverage on its own. Simply heat up a cup of bone broth and enjoy it as a nourishing drink. This is a great way to get the benefits of bone broth, especially if you're feeling under the weather.
• Cooking Ingredient: Bone broth can be used in place of water or other liquids when cooking rice, quinoa, or other grains. It will add extra flavour and nutrients to your dish.
• Freezing: You can also make a big batch of bone broth and freeze it in ice cube trays or containers for later use. This way, you'll always have some bone broth on hand to add to your recipes or sip as a warm beverage.

The amount of bone broth you consume per day will depend on your dietary requirements and calorie goals. However, as bone broth is very low in calories and carbs, it's unlikely to affect your ketosis. The general recommendation is to consume up to 500ml of bone broth per day as part of a balanced keto diet.

Frequently asked questions