The Chicken Broth Diet: Does It Really Work For Weight Loss?

In both sickness and health, a steaming bowl of chicken broth is beloved for its simple, delicious flavor and widely recognized health benefits. But can it also play a role in weight loss being part of the paleo diet? In this article, we’ll explore how this nutrient-dense stew can aid in weight loss, fit into a detoxifying meal plan, and even provide you with a homemade chicken broth diet recipe!

What is the Chicken Broth Diet?

To begin with, chicken broth is usually made from boiling and simmering chicken and vegetables in water, along with some simple spices to taste. A rich taste is derived from all these ingredients, along with its nutrition, and you enjoy a mild but flavorful taste. To be part of the paleo diet, it should contain no added salt.

How Does the Chicken Broth Diet Work?

Now, when it comes to the chicken broth diet, as the name leads you to believe, it places chicken broth at the center of your daily meal plan. It is not meant to be a long-term diet but is followed for a few days or weeks. The main goal of this dietary meal plan is to create a calorie deficit and promote weight loss while also helping absorb vitamins, minerals, amino acids, etc.

Solid foods are meant to be limited when following this plan, while chicken broth is typically consumed at multiple points in the day. Incorporating chicken broth can be done as a meal by itself or as part of other soups or stews. To ensure there’s no nutritional deficiency, it is recommended to add non-starchy vegetables, healthy fats, and some lean proteins, too. As the chicken broth diet is also meant to aid with detoxification, hydrating yourself throughout is essential to aid the body’s metabolic process. Finally, to effectively lose weight, remember to combine diet with consistent weight loss exercises [1]!

Chicken Broth Diet for Weight Loss

The Chicken Broth Diet can be a fun and flavorful way to support weight loss when paired with a balanced meal plan. With only 40-60 calories per cup [3], chicken broth helps create a calorie deficit, which is key to shedding pounds. But remember, it’s not a one-size-fits-all solution—it’s best when combined with other nutrient-dense foods, not relied upon alone.

Thanks to the collagen and amino acids in chicken broth, it provides a small boost of protein that helps you feel fuller for longer, reducing overall calorie intake [4]. For the best results, enjoy chicken broth in soups, smoothies, or as a savory base for grains like quinoa and rice. When integrated into a well-rounded diet, chicken broth can be a delicious and nourishing ally on your weight loss journey!

Discover more weight loss diets:

The Rice Diet: What is it and Does it Work for Weight Loss?

7-Day Smoothie Weight Loss Diet Plan

Homemade Chicken Broth Diet Recipe

Below is a simple recipe for homemade chicken broth. Add it to soups, and stews, or use it as a delicious base for other items!

Ingredients:

• 1 whole chicken (3-4 lbs) or 2-3 lbs of chicken bones
• 10 cups water
• 1 onion, quartered
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3-4 garlic cloves, smashed
• 1 bay leaf
• 10-12 peppercorns
• 2 tbsp apple cider vinegar
• Salt to taste (optional, avoid for paleo diet)

Instructions:

1. Combine Ingredients: Place chicken (or bones) in a large pot with water, onion, carrots, celery, garlic, bay leaf, peppercorns, and vinegar.
2. Simmer: Bring to a boil, then reduce heat and simmer for 4-6 hours, skimming off foam as needed.
3. Strain: Remove chicken and vegetables. Strain the broth into a clean bowl.
4. Season: Add salt to taste. If using a whole chicken, shred the meat and return it to the broth.
5. Store: Cool completely, then refrigerate for up to 5 days or freeze for longer storage.

Benefits of the Chicken Broth Diet

Aside from helping with weight loss, the chicken broth diet can also offer the following benefits:

• Boosts Immune System: The minerals and amino acids in chicken broth strengthen the immune system and reduce inflammation.
• Supports Joint and Bone Health: Collagen and gelatin help improve joint health and reduce arthritis pain by cushioning the bones [5]. Rich in calcium, magnesium, and phosphorus, chicken broth supports strong bones.
• Aids Digestion: Glutamine in chicken broth repairs the gut lining, promoting better digestion and supporting immune health [6].
• Promotes Healthy Skin: Collagen enhances skin elasticity, reducing wrinkles and supporting firm, youthful skin.
• Improves Sleep Quality: Glycine in chicken broth promotes relaxation, improving sleep quality and reducing fatigue [7].
• Beneficial during colds: It hydrates the body, soothes sore throats, and provides nutrients to support immunity. Chicken broth also temporarily clears congestion and offers comfort during illness, though it won’t cure a cold.

Limitations and Drawbacks of the Chicken Broth Diet

It is important to be aware that the chicken broth diet also has drawbacks, making it an unsustainable and nutritionally unbalanced option for long-term weight loss.

• Excessive Sodium: Pre-made broths can be high in sodium, potentially raising blood pressure and affecting heart health if consumed in large quantities. Our homemade recipe can be made paleo-friendly, and this eliminates the drawback of too much salt.
• Limited Food Choices: The diet is restrictive, making it difficult to meet all nutritional needs and potentially causing deficiencies over time.
• Temporary Weight Loss and Risk of Muscle Depletion: Weight loss is often short-term, driven by water loss or muscle depletion rather than fat loss. The lack of sufficient protein and calories can also lead to muscle loss if followed for too long. Make sure to know how many calories you should burn for your personal goals.
• Electrolyte Imbalances: The diet’s limitations may cause deficiencies in essential minerals, which can negatively affect health.

Bone Broth Diet: A Variation of the Chicken Broth Diet

Bone broth is made by simmering animal bones, such as chicken or beef, for 6 to 24 hours, which releases collagen, minerals, and amino acids, making it more nutrient-dense than regular chicken broth. This process helps support joint health, improve skin elasticity, and offer other health benefits.

The 21-Day Bone Broth Diet, developed by Dr. Kellyann Petrucci, involves drinking bone broth alongside a low-carb, paleo diet plan. The bone broth diet plan includes meat, fish, poultry, eggs, non-starchy vegetables, and healthy fats while excluding dairy, grains, legumes, sugars, and alcohol. This diet promotes weight loss, good gut health, and enhances digestion [8]. For those considering this diet, here are some bone broth diet tips: ease the transition by gradually reducing solid foods, enhance effectiveness by staying hydrated, and be informed about potential precautions and health considerations.

Conclusion

We hope that this article has given you a comprehensive insight into the chicken broth diet. This food can be a great source of nutrition but also comes with its fair share of limitations that are good to be aware of before you dive into the diet plan. For more tips and resources on how you can lose weight healthily, check out the JustFit app!