Jeffrey Salazar
The bone broth diet is a 21-day diet plan that combines a low-carb, paleo diet with intermittent fasting. The diet was created by Kellyann Petrucci, a naturopathic doctor and weight-loss specialist, who published a book on the diet in 2019. The diet involves eating paleo for 21 days and drinking one to three cups of bone broth on eating days, and only drinking bone broth two days per week. Bone broth is made by cooking bones and connective tissue, which breaks down collagen and gelatin, giving bone broth a unique nutrient profile.
| Characteristics | Values |
|---|---|
| Creator | Kellyann Petrucci, a naturopathic physician and weight-loss specialist |
| Duration | 21 days |
| Basis | Low-carb, paleo diet with intermittent fasting |
| Bone Broth Days | 2 days per week |
| Bone Broth Consumption | 3-6 cups on bone broth days, 1-3 cups on eating days |
| Results | Weight loss of up to 15 pounds, reduced wrinkles, improved gut health, and better sleep |
| Book | Dr. Kellyann's Bone Broth Diet |
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What You'll Learn
The diet's creator, Dr Kellyann Petrucci
The Bone Broth Diet was created by Dr Kellyann Petrucci, a naturopathic physician, weight-loss specialist, and certified nutrition consultant. She is also the author of four books, including the New York Times bestseller Dr Kellyann's Bone Broth Diet, which was published in 2021.
Dr Kellyann has been revolutionising the health space with cutting-edge science and holistic wellness techniques for over 20 years. Her 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. The diet also involves intermittent fasting, with Dr Kellyann recommending her 16:8 rule – fasting for 16 hours and eating only during the remaining eight hours.
Dr Kellyann's diet has helped thousands of patients achieve weight loss and more youthful-looking skin. The bone broth is said to be packed with fat-burning nutrients, skin-tightening collagen components, and gut-healing and anti-inflammatory properties. In addition to the bone broth, Dr Kellyann's diet includes powerful fat-burning foods and fasting methods.
The Bone Broth Diet includes more than 100 recipes, easy fitness routines, lifestyle tips, and mindful meditation exercises. Dr Kellyann claims that her diet allows followers to spend less time in the kitchen and more time enjoying their newfound vibrancy.
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The diet's rules and what to eat
The bone broth diet was popularised by naturopathic physician and weight-loss specialist, Dr Kellyann Petrucci, in 2019. The diet blends a low-carb, paleo diet with intermittent fasting.
The bone broth diet is a 21-day meal plan that involves five days of eating approved meals and two days of mini-fasting per week. On fasting days, bone broth is consumed instead of solid foods. On non-fasting days, you can eat whole and minimally processed foods, preferably organic, and choose from lists of allowed foods that fit into categories of protein, vegetables, fruit, and fat.
Approved proteins include beef, chicken, fish, and eggs, preferably pastured, free-range, or wild-caught. Vegetables should be primarily non-starchy, such as asparagus, broccoli, greens, tomatoes, and summer squash. Fruits to include are apples, berries, melons, citrus fruits, and kiwi, but only one portion daily.
On mini-fast days, you can either drink six 1-cup portions of bone broth or five portions of bone broth and end the day with a snack containing protein, non-starchy vegetables, and healthy fat. On non-fasting days, your last meal or snack should be eaten by 7 pm.
The bone broth diet discourages calorie counting and instead focuses on improving gut health, reducing inflammation through balanced nutrition, and detoxing from sugar, grains, and other toxins. Bone broth is considered a superfood due to its high collagen protein and amino acid content, which support joint health and skin elasticity.
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The diet's health benefits
The bone broth diet started in 2019 with the publication of Dr Kellyann Petrucci's book, 'Bone Broth Diet'. Petrucci is a naturopathic doctor and weight-loss specialist.
The bone broth diet combines a low-carb, paleo diet with intermittent fasting, and claims to offer a wide range of health benefits, including:
- Weight loss: Bone broth is high in protein, which can help you feel full for longer. Protein also assists in building lean muscle mass, which enables the body to burn more calories throughout the day.
- Improved blood sugar control: Restricting carbs may improve blood sugar control, particularly for people with type 2 diabetes.
- Reduced inflammation: Including anti-inflammatory foods in the diet, such as bone broth, may help reduce the risk of serious diseases such as heart disease, diabetes, arthritis, and cancer.
- Improved gut health: Bone broth is purported to have benefits for gut healing.
- Better sleep: The amino acid glycine, found in bone broth, may help promote sleep.
- Reduced joint pain: Bone broth contains gelatin, which has important amino acids that support joint health.
- Anti-ageing: The diet claims to reduce skin wrinkles and promote more youthful-looking skin.
However, it is important to note that many of these benefits are based on unpublished or low-quality research, and more evidence is needed to support these claims. There are also some potential risks and side effects associated with the bone broth diet, including lead and bacterial contamination, allergic reactions, and high sodium levels.
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The diet's limitations and who shouldn't try it
The bone broth diet is a 21-day diet plan that combines a low-carb, paleo diet with intermittent fasting. The diet involves five days of a paleo diet and two days of bone broth fasting per week. While the bone broth diet may offer some health benefits, it also has limitations and may not be suitable for everyone.
One of the main limitations of the bone broth diet is the risk of nutritional deficiencies. The diet restricts several food groups, including grains, gluten, soy, dairy, and added sugars. While avoiding these foods in the short term may not be harmful, following the diet for an extended period could lead to vitamin deficiencies or malnutrition. It is important to ensure that you are meeting all your nutritional needs, especially if you are considering a long-term dietary change.
Additionally, the bone broth diet may be challenging to adhere to due to its restrictive nature. It requires planning and preparation to ensure compliance with the dietary guidelines. The fasting days, in particular, may be difficult for some individuals, as they involve consuming only bone broth and limiting calories to 300-500 per day. This may not be suitable for those with busy schedules or who are very active, as it could lead to fatigue and hunger.
Furthermore, the bone broth diet may not be appropriate for individuals with certain medical conditions. Those with digestive issues, such as irritable bowel syndrome or inflammatory bowel disease, should be cautious, as the high-fat content of bone broth may trigger symptoms. Similarly, individuals with kidney disease or those at risk for kidney stones should be aware that bone broth is high in purines, which can increase the risk of kidney stone formation.
The bone broth diet also recommends consuming bone broth made from animal bones, which may not be suitable for vegetarians or vegans. While vegetable-based broths are an option, they do not contain the same nutrients as those made from animal bones.
Lastly, the bone broth diet may not be a sustainable long-term solution for weight loss. While some people may experience initial weight loss due to the calorie restriction and intermittent fasting, it is unclear if the weight loss is maintained after the 21-day period. Additionally, there is limited scientific research specifically on the bone broth diet, and the existing studies are unpublished, which makes it difficult to determine its effectiveness.
In conclusion, while the bone broth diet may offer some potential health benefits, it is important to be aware of its limitations and potential risks. It is always advisable to consult with a healthcare professional or a registered dietitian before starting any new diet, especially if you have any medical conditions or nutritional concerns.
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The diet's effectiveness and supporting evidence
The effectiveness and supporting evidence of the bone broth diet.
The Bone Broth Diet was created by Kellyann Petrucci, a naturopathic doctor and weight-loss specialist, who published a book on the diet in 2019. The diet combines a low-carb, paleo diet with intermittent fasting, allowing for bone broth to be consumed during fasting periods. The diet claims to help with weight loss, improving gut health, reducing inflammation, and promoting youthful-looking skin.
There is some evidence to support the effectiveness of the bone broth diet. Firstly, bone broth is naturally high in collagen, which is the most abundant protein in the human body and is important for skin, bones, muscles, and tendons. While there is limited evidence that consuming collagen-rich foods will increase collagen production in the body, products of collagen digestion, such as the amino acids glycine and glutamine, may promote gut health and have anti-inflammatory effects. Bone broth is also a source of protein, which can help increase feelings of fullness and promote weight loss. Additionally, the diet's emphasis on low-carb and paleo-style meals may contribute to weight loss, as suggested by low-quality scientific reviews of low-carb diets.
However, it is important to note that there are currently no published studies specifically testing the bone broth diet. The claims of weight loss and reduced measurements are based on three 21-day unpublished studies conducted by Petrucci. These studies did not report average weight loss or compare the bone broth diet to a standard reduced-calorie diet. As a result, it is difficult to determine the true effectiveness of the diet and whether it is superior to other weight loss approaches.
While bone broth may provide some nutritional benefits, it is important to consider the overall diet and ensure it is well-balanced and provides adequate nutrition. Additionally, individual results may vary, and it is always recommended to consult with a healthcare professional before starting any new diet or weight loss program.
In conclusion, while the bone broth diet may offer some potential benefits, more published studies are needed to confirm its effectiveness for weight loss, improving gut health, and reducing inflammation. As with any diet, it is important to evaluate the available evidence, consider individual needs and preferences, and make informed decisions about nutritional choices.
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Frequently asked questions
The bone broth diet started in 2019 with the publication of Dr. Kellyann Petrucci's book, *Dr. Kellyann's 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.
The bone broth diet is claimed to help with weight loss, improve gut health, reduce inflammation, and promote healthier skin.
The bone broth diet may not be suitable for everyone. It is not recommended for women who are pregnant or breastfeeding, or for those following a vegan or vegetarian diet. Those with underlying health conditions should consult a doctor before starting the diet.
Bone broth is made by simmering bones and connective tissue in water for an extended period, releasing collagen and gelatin, which are said to have health benefits.
