The Bone Broth Diet Plan: Does it Work for Weight Loss?

The new and viral bone broth diet plan has been making the rounds on the internet now, and we’re here to dissect and explore the efficiency of this weight loss diet. Does it really work, and is it a safe strategy to try? What is the bone broth actually made of? We dive into these burning questions and verify the validity of the health benefits!

What is the Bone Broth Diet?

The Bone Broth Diet is a 21-day plan that combines a low-carb, Paleo-style diet with intermittent fasting. It involves five days of eating a low-carb, whole-foods diet, and two days of consuming only bone broth. Bone broth, made by simmering animal bones for hours, is rich in collagen, amino acids, and minerals.

While the diet claims to help with weight loss, reducing inches, and even improving skin, scientific evidence is limited, and the results are based on unpublished research. It may be equally effective to simply reduce overall calorie intake for similar benefits.

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How Does the Bone Broth Diet Work?

The Bone Broth Diet combines Paleo eating, intermittent fasting, and increased bone broth intake over a 21-day period. Created by Dr. Kellyann Petrucci, the plan includes five days of eating a low-carb, Paleo diet—focused on protein, non-starchy vegetables, and healthy fats—along with one to three cups of bone broth each day [1].

On two non-consecutive fasting days, known as bone broth fasts, you drink five to six servings of bone broth, allowing you to fast without completely skipping meals. The diet aims to reduce inflammation, improve gut and joint health, enhance satiety, and support weight loss. It also encourages eating within an 8-hour window and finishing meals by 7 p.m.

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Does the Bone Broth Diet Work for Weight Loss?

The Bone Broth Diet claims to aid in weight loss, primarily due to calorie restriction. Bone broth is low in calories and provides protein, helping control hunger and reduce snacking [2]. However, the weight loss may be short-term, as the restrictive nature of the diet could lead to overeating and rebound weight gain once the 21 days are over.

While unpublished studies by Dr. Kellyann Petrucci suggest some participants lost up to 15 pounds, there’s no scientific evidence comparing it to other diets. The diet combines low-carb, Paleo, and intermittent fasting—approaches that have shown potential for weight loss, but there’s no proof that the Bone Broth Diet is more effective than standard reduced-calorie diets.

Benefits of the Bone Broth Diet

The Bone Broth Diet offers several potential health benefits due to the nutrients in bone broths, including collagen, amino acids, vitamins, and minerals.

1. Joint Health: Collagen and amino acids in bone broths can support cartilage and reduce joint pain [3].
2. Gut Health: Amino acids like glutamine and glycine help repair the gut lining and promote healthy digestion [4].
3. Skin Health: Collagen may improve skin elasticity and reduce wrinkles, though more research is needed.
4. Protein Boost: Bone broths provide a high protein, helping with muscle maintenance, satiety, and weight loss.
5. Reduced Inflammation: The diet’s focus on anti-inflammatory foods and fasting can help lower inflammation.
6. Better Sleep and Less Cravings: Glycine promotes better sleep and reduces cravings, supporting fat loss [5].
7. Weight Loss: The low-carb, Paleo approach and bone broths’ protein content may aid in weight loss by promoting fullness and reducing calorie intake.

Learn more about weight loss diets:

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Drawbacks of the Bone Broth Diet

The Bone Broth Diet has some notable drawbacks due to its restrictive nature. By cutting out entire food groups like dairy and grains, it may lead to deficiencies in important nutrients such as calcium and fiber. The fasting days, which limit calorie intake to just 600, can leave you feeling fatigued and hungry.

Although bone broth supports gut health, it doesn’t replace the fiber found in grains and starchy vegetables. Some individuals may also experience digestive discomfort or headaches, potentially from the fat or glutamine in the broth. Furthermore, its high sodium and potassium content could be risky for people with kidney or heart conditions.

Foods to Eat and Avoid on the Bone broth Diet

The Bone Broth Diet centers on homemade bone broth and eating whole foods that areminimally processed.

Foods to Eat:

• Proteins: Pastured beef, chicken, wild-caught fish, eggs
• Vegetables: Non-starchy options like broccoli, spinach, and asparagus
• Fruits: Limited to one serving per day (e.g., apples, berries, citrus)
• Healthy Fats: Avocados, olive oil, coconut oil, ghee, nuts
• Beverages: Water, herbal tea, black coffee

Foods to Avoid:

• Grains: Wheat, rice, oats, quinoa, corn
• Sugar & Sweeteners: Refined sugars, artificial sweeteners, and stevia
• Dairy: Milk, cheese, yogurt (except ghee)
• Legumes & Peanuts: Beans, soy, peanuts
• Potatoes: Except sweet potatoes
• Processed Foods: Sugary foods, soda, alcohol, and refined oils

On fasting days, only bone broth, water, tea, and coffee are allowed. The diet emphasizes nutrient-dense, anti-inflammatory foods, with a focus on weight loss and overall health.

Conclusion

We hope that this article has given you sufficient insight into how bone broth can be beneficial, as well as the potential drawbacks of it. Make the decision based on your body’ needs, and make sure to check with your physician before taking on any extreme diet strategy. For more tips and resources on how you can lead a healthy life, check out the JustFit app!