Bone Broth Diet - Benefits + Weight Loss
A Bone Broth Diet for weight loss plus other benefits
This is a bone broth diet recommended by Dr Kellyann Petrucci, a Bone Broth Diet which blends a low-carb, paleo diet with intermittent fasting.
Bone broth is a staple of the diet and allowed foods includingwhole, low carb, unprocessed or minimally processed foods including meat, poultry, fish, eggs, non starchy vegetables, healthy fats, and bone broth are the focus of the diet.
The Bone Broth Diet
The 21-day Bone Broth Diet was created by Kellyann Petrucci, a naturopath who published a book on the diet. It is a diet for which five days a week, you consume low-carb, paleo-style meals which includes meat, fish, poultry, eggs, and non startchy vegetables as well as healthy fats and bone broth and 2 days of mini fasting with Bone Broth. Two days a week, you include modified fasts rather than complete fasts of which you are able to consume bone broth either store bought or made at home by simmering animal bones for up to 24 hours to release nutrients such as minerals, collagen, and amino acids. LinkThe two days of mini fasting of which you consume bone broth are non-consecutive an tthe last meal or snack each day should be consumed by 7pm.
In her book the Bone Broth Diet there are sample menus and recipes and also guideline for portion sizes, for example, meat and fish should be about the size and thickness of the palm of your hand, fruit should be a closed handful or half a piece.
The 21-day diet recommends foods claimed to reduce inflammation, support gut health, and increase fat burning and avoid certain foods and beverages, including all grains, dairy, legumes, added sugars, and alcohol
Other claims made by the Bone Broth Diet include blood sugar control, skin wrinkle reduction, gut health, inflammation, and joint pain of which, their validity can be judged by looking at research on individual elements of the diet and components of bone broth separately.Link
During the mini fast days you have two options of which you consume only 300-500 calories each day.
- Option 1. Drink six 1-cup (237-ml or 8-ounce) portions of bone broth.
- Option 2. Drink five portions of bone broth, then end the day with a snack containing protein, nonstarchy vegetables and good fats.
On non-fasting days, you choose from lists of allowed foods that fit into categories of protein, vegetables, fruit, and fat. Carbs, including fruit and starchy vegetables are very limited to encourage fat burning or ketosis. Dr Kellyann does discourage calorie counting and does not specify what calories should be consumed ion these days
- Breakfast: one portion of protein, one portion fat, one portion fruit
- Lunch: one portion protein, two portions vegetables, one portion fat
- Dinner: one portion protein, two portions vegetables, one portion fat
- Snacks: a one-cup portion of bone broth twice a day
80/20 Maintenance Plan
After 21 days, you may shift to the 80/20 plan to help maintain weight. This means you eat approved foods 80% of the time and the remaining 20% of the time you can stray from the diet and if you wish continue the mini-fasts.
On non-fasting days, you choose from a range of whole and minimally processed foods such as:
- Proteins: beef, chicken, fish, eggs
- Bone Broth
- Vegetables: non starchy vegetables, such as asparagus, broccoli, greens, tomatoes, and summer squash
- Fruits: Just one portin daily - apples, berries, melons, citrus fruits, kiwi
- Healthy fats: avocados, coconut oil, nuts, olive oil and ghee or clarified butter
- Condiments: salt, other spices, vinegar, salsa
- Flours: almond flour, coconut flour
- Beverages: coffee, tea, water
Foods to Avoid
- Grains: wheat, rye, barley, and other gluten containing grains, as well as gluten free grains, such as corn, rice, quinoa, and oats
- Refined fats: common vegetable fats, such as canola oil and margarine
- Processed fruit: Fruit juice, dried fruits and sweetened fruit
- Sugar: all forms of refined sugars, such as table sugar, honey, and maple syrup
- Sugar substitutes: artificial sweeteners well as natural sugar substitutes, including stevia
- Potatoes: all potatoes except sweet potatoes
- Legumes: beans, soy products, peanuts, and peanut butter
- Dairy products: milk, yogurt, cheese, ice cream, and butter
- Beverages:alcoholic beverages and soda
The Weight Loss
Kellyann Petrucci, author of books about the diet, set up three unpublished 21-day studies run by different health professionals and reports the participants lost up to 15 pounds and up to 4 inches in their measurements. This diet is based on a combination of other approaches that have been studied such as the Low carb, Paleo and Intemittent fasting approaches which also suggest they assist in weight loss. (1).
- Paleo diet. In a three-week study, healthy-weight people on a paleo diet lost 5 pounds (2.3 kg) and 1/4 inch (0.5 cm) from their waistline. Other studies report no difference between paleo and standard reduced-calorie diets (2, 3).
- Intermittent fasting. In a review of five studies, two showed greater weight loss in overweight people using intermittent fasting compared to continuous calorie restriction, while three showed similar weight loss with each method (4).
Here are examples of what you may eat on a typical mini-fast or non-fasting day.
The menu for a mini-fast day is:
- Breakfast: 1 cup (237 ml ) of bone broth
- Morning snack: 1 cup of bone broth
- Lunch: 1 cup of bone broth
- Afternoon snack: 1 cup of bone broth
- Dinner: 1 cup of bone broth
- Evening snack: 1 cup of bone broth or an allowed snack, such as scrambled eggs with ghee and sautéed greens
A sample menu for a non-fasting day is:
- Breakfast: scrambled eggs with ghee and non starchy vegetables, and one portion of berries
- Lunch: roasted chicken breast sliced over garden salad with vinaigrette salad dressing
- Afternoon snack: 1 cup (237 ml) of bone broth
- Dinner: grilled salmon, grilled asparagus, and cauliflower rice with ghee
- Evening snack: 1 cup of bone broth
Blood Sugar Control
Weight loss itself tends to improve blood sugar as well as restricting carbs as required in the Bone Broth Diet may add to this effect.
Younger Looking Skin
Improved Gut Health
Reduced Joint Pain
Collagen is a major component of cartilage, which cushions knees and other joints.
Add to that the weight loss factor which can reduce extra strain and also a reduction in joint pain (20).