Bone Broth Diet Plan: A Nutritional Guide

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. The diet was created by Kellyann Petrucci, a naturopathic doctor who published a book on the diet. The diet 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 is said to enhance satiety between meals, improve gut and joint health, reduce inflammation, and rev up weight loss efforts.

What to eat on the bone broth diet

The bone broth diet is a 21-day plan that combines five days of a low-carb, paleo diet with two days of bone broth fasting per week. During the five days of eating paleo, you drink anywhere from one to three cups of bone broth. On the fasting days, you have three to six cups of bone broth.

On non-fasting days, you choose from lists of allowed foods that fit into categories of protein, vegetables, fruit, and fat. Here are some examples of foods to eat on the bone broth diet:

Proteins

• Beef
• Chicken
• Fish
• Eggs
• Seafood
• Poultry
• Preferably pastured, free-range, or wild-caught, as applicable

Vegetables

• Non-starchy vegetables, such as broccoli, cauliflower, zucchini, eggplant, kale, spinach, and Swiss chard
• Asparagus
• Broccoli
• Greens
• Tomatoes
• Summer squash

Fruits

• Apples
• Berries
• Melons
• Citrus fruits
• Kiwi
• But just one portion daily

Healthy Fats

• Avocados
• Coconut oil
• Nuts
• Olive oil
• Ghee (clarified butter)
• Olive, avocado, and macadamia

Condiments

• Salt (Celtic or pink Himalayan)
• Other spices
• Vinegar
• Salsa

Flours

• Almond flour
• Coconut flour

Beverages

• Coffee
• Tea
• Water

Bone Broth

The bone broth diet is not meant to be complicated or hard to stick to. The basic idea is that you:

• Eat paleo for 21 days
• Drink one to three cups of bone broth on your eating days
• Only drink bone broth two days per week (between three to six cups), as well as plenty of fluids
• Substitute snacks for bone broth on eating days
• Don't eat any sweets or desserts (even paleo-friendly ones)

What not to eat on the bone broth diet

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, dieters are encouraged to eat whole, low-carb, unprocessed or minimally processed foods, including meat, poultry, fish, eggs, non-starchy vegetables, and healthy fats.

• All grains, including wheat, rye, barley, gluten-free grains such as corn, rice, quinoa, and oats, and products made with these grains, such as cereals, cookies, and granola bars.
• Refined fats, such as canola oil and margarine.
• Processed fruits, including dried fruit, fruit juice, and sweetened fruit.
• All forms of refined sugars, such as table sugar, honey, and maple syrup.
• Sugar substitutes, including artificial sweeteners such as aspartame, sucralose, and acesulfame K, and natural sugar substitutes such as stevia.
• All potatoes except sweet potatoes.
• Legumes, including beans, soy products, peanuts, and peanut butter.
• Dairy products, including milk, yogurt, cheese, ice cream, and butter (except ghee).
• Beverages such as soda (regular and diet) and alcoholic drinks.

On fasting days, dieters are limited to consuming bone broth and other liquids, such as water and herbal tea.

The benefits of the bone broth diet

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. Here are some benefits of the bone broth diet:

Weight Loss

The bone broth diet can help with weight loss. Bone broth is low in calories, ranging from 40 to 50 calories per 8 ounces, and provides about one serving of protein per cup (8 to 10 grams). High-protein foods and non-starchy vegetables can reduce overeating and limit snacking between meals, which may support weight loss.

Gut Health

Bone broth contains an amino acid called glutamine, which helps maintain the structure and function of the tissue that lines the gastrointestinal tract. It may also reduce inflammation throughout the gut.

Joint Health

Bone broth supplies the body with collagen, which may help repair joint damage and improve arthritis-related pain. Collagen is a protein that provides structure to skin, bones, tendons, and ligaments in the body.

Skin Health

The body naturally produces less collagen as it ages, which can contribute to wrinkles and decreased skin elasticity over time. Bone broth may improve skin elasticity and help reduce wrinkles.

Sleep

Bone broth contains the amino acid glycine, which may promote relaxation and deeper, more restorative sleep.

Reduced Inflammation

The amino acids in bone broth may work to counteract inflammation-causing compounds in the body.

Increased Energy

The bone broth diet may lead to increased energy levels.

The risks of the bone broth diet

The bone broth diet is a 21-day plan that involves eating Paleo for five days and fasting for two. On non-fasting days, you eat low-carb, paleo-style meals—mainly meat, fish, poultry, eggs, non-starchy vegetables, and healthy fats—and bone broth. On fasting days, you can only drink bone broth and other liquids such as water, tea, and coffee.

Nutritional Deficiency

The bone broth diet restricts whole food groups, such as grains, dairy, legumes, and added sugars. This restriction may put you at risk of nutrient deficiencies, particularly for calcium and fiber. It is important to ensure that you are still receiving the complete range of nutrients required to maintain overall health.

Gastrointestinal Issues

Some people on the bone broth diet have reported gastrointestinal issues, such as nausea, digestive upset, and headaches. While proponents of bone broth argue that certain amino acids in the broth improve gut health, further studies are required to validate these claims.

Heavy Metal Toxicity

Bone broth, if not prepared properly, may contain heavy metals such as lead. Lead may settle on vegetables and plants grown on contaminated soil, which cattle may then ingest. There is a risk of lead contamination in bone broth, particularly if bones and connective tissue are simmered for too long.

Glutamic Acid Sensitivity

Some studies suggest that bone broth may be high in glutamate, which could cause adverse effects such as anxiety, restlessness, low energy, mental exhaustion, sleeplessness, and concentration problems. However, there is currently no scientific evidence to support this claim.

Lack of Research

Currently, there is a lack of published studies on the bone broth diet. The existing research on the diet's effectiveness for weight loss is unpublished and does not compare it to standard reduced-calorie diets. Therefore, it is unclear whether the bone broth diet is more effective than simply reducing your overall calorie intake.

Side Effects

The bone broth diet may result in side effects such as fatigue and nausea, especially while your body is adjusting to the diet. Intermittent fasting and the low-carb nature of the diet may contribute to these side effects.

Who should avoid the bone broth diet

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 the fasting days, you have three to six cups of bone broth.

The bone broth diet is restrictive, and there are some risks associated with it. Here are some groups of people who should avoid the bone broth diet:

Pregnant or Nursing Individuals

Pregnant or nursing individuals have unique nutritional needs and should not restrict their calorie or carbohydrate intake. The bone broth diet is not recommended for them as it involves intermittent fasting and is low in carbohydrates, which are crucial for energy and overall health.

Immunocompromised Individuals

The bone broth diet is not suitable for individuals who are immunocompromised. Intermittent fasting and restricted food choices may negatively impact their health and increase their risk of infection or other complications.

Diabetics

The bone broth diet is not recommended for individuals with diabetes. Intermittent fasting and the low-carb nature of the diet can interfere with blood sugar control and diabetes management. It is important for diabetics to maintain a consistent eating pattern and work with a healthcare professional to manage their condition.

Individuals with a History of Disordered Eating

The bone broth diet should be avoided by anyone with a history of disordered eating. Restrictive diets that eliminate food groups or categorise foods as 'yes' or 'no' can foster an unhealthy relationship with food and trigger feelings of guilt and shame. Such feelings can lead to further restriction and/or binging, which are detrimental to both physical and mental health.

Athletes or Individuals with an Intense Workout Schedule

Athletes and individuals with a moderate- to high-intensity workout schedule should not follow the bone broth diet. Their bodies require carbohydrates to refuel post-workout, and the low-carb nature of the diet can lead to poor performance, fatigue, and an increased risk of injury.

Individuals Prone to Nutritional Deficiencies

The bone broth diet restricts several food groups, including grains, dairy, legumes, and processed foods. This restriction may put individuals at risk for vitamin deficiencies or malnutrition. It is important to ensure that you are meeting your nutritional needs, especially if you are already prone to deficiencies.

Individuals with Kidney, Liver, or Heart Disease

The bone broth diet may be dangerous for individuals with kidney, liver, or heart disease. Bone broth can be high in sodium and potassium, which can be harmful to those with these conditions. It is crucial for individuals with these diseases to work with a healthcare professional to determine the safest and most effective diet for their needs.

Frequently asked questions