Bone Broth is found almost in every cuisine around the world due to its potential health benefits. However, the “Bone Broth Diet” is a rather modern concept that has gained popularity in recent years. Dr. Kellyann Petrucci, a naturopathic physician and author, popularized it through her book Dr. Kellyann’s Bone Broth Diet in 2015, where she detailed the diet’s principles, outlined its potential health benefits, and provided guidelines for it.

Intake of regular bone broth is often considered to boost weight loss. But can the bone broth diet, which blends principles of intermittent fastingⁱ  XAn eating pattern that alternates between short periods of eating and prolonged periods of fasting for metabolic benefits. and paleo-style eating, achieve a similar goal?

In this article, we discuss everything you need to know about the bone broth diet, including its possible benefits, the way it works, and a meal plan that may suit your needs.

What Is The Bone Broth Diet?

The bone broth diet is a special dietary plan that focuses on regular intake of bone broth along with intermittent fasting and paleo-style eating. It includes whole foods like lean meats, fish, poultry, eggs, vegetables, fruits, nuts, and seeds. It excludes grains, dairy, refined sugars, and processed foods to curb weight gain and boost overall metabolic function.

The diet plan involves bone broth intake combined with intermittent fasting for two days of the week and paleo-style meals on the other days. Bone broth can be a source of essential nutrients like collagen and amino acids. However, one needs to approach this diet with caution and seek guidance from a healthcare professional due to its restrictive nature.

Understanding how this diet works is the first step to evaluate its benefits on your health. Learn more in the next section.

How Does The Bone Broth Diet Work?

Intermittent Fasting: Participants fast for two non-consecutive days each week, where they consume bone broth almost exclusively. This fasting period allows the digestive system to rest. It also promotes fat loss by putting the body in a calorie deficit.

Paleo-Based Nutrition: Participants follow a paleo-style diet on non-fasting days. They consume whole foods like lean meats, fish, vegetables, fruits, nuts, and seeds, while excluding grains, dairy, legumes, refined sugars, and processed foods. This approach promotes better digestion and overall health.

Bone Broth Consumption: Bone broth is consumed during fasting days and optionally as a supplement on the other days. It supports gut health, boosts skin elasticity, and aids joint function. The gelatin in bone broth is believed to heal the gut lining and reduce intestinal inflammation (1). However, more research is needed to determine its efficacy in humans.

Weight Loss: The combination of fasting and an intake of a clean, paleo-based diet often results in a calorie deficit and leads to weight loss. Also, the low calorie content of bone broth makes maintaining this deficit much easier.

Detoxification: The diet eliminates potential irritants such as processed foods and dairy and may enhance the body’s natural detoxification processes as a result.

Bone broth is highly nutritious and proponents of this diet claim that it is highly beneficial for weight loss. The following section explains how it may help you shed a few pounds.

Bone Broth Diet For Weight Loss

The bone broth diet may aid weight loss due to its low-calorie content and the potential to promote satiety. It can help reduce overall calorie intake when incorporated into a balanced diet. It also offers essential nutrients like amino acids and collagen that strengthen the gut lining and improve digestion and nutrient absorption. The collagen also may enhance joint and skin health and boost overall metabolism (2), (3).

When consumed as a replacement for high-calorie snacks or meal accompaniments, bone broth can help create a calorie deficit that is essential for weight loss. However, it is crucial to approach bone broth as a part of a balanced diet and not rely solely on it for weight loss. Effective weight management depends on a combination of dietary choices, regular exercise, and holistic wellness practices.

Many people have reported benefits from the bone broth diet. While scientific evidence for the diet itself is limited, the individual ingredients used may offer a few benefits for those following the diet. Learn more in the next section.

Other Benefits Of The Bone Broth Diet

• May Improve Gut Health: Bone broth is rich in gelatin and amino acids that may help repair the intestinal lining and reduce gut inflammation (5). It may be highly beneficial for individuals with digestive issues like leaky gut or irritable bowel syndrome (IBS).

• May Promote Joint Health: Bone broth’s collagen may help maintain and repair joint tissues as well as reduce joint pain. Studies suggest that collagen provides structure and strength to your bones and connective tissues (6).

• May Improve Skin Health: Research suggests that collagen-based supplements may improve skin hydration and elasticity and help reduce wrinkles (7). The collagen in bone broth may have a similar role to play.

• May Enhance Metabolism: When prepared with vegetables and herbs, bone broth can be a source of essential nutrients, like vitamins, minerals, and antioxidants. Increased nutrient intake can enhance your metabolism (8).

Hence, consult a healthcare professional or a registered dietitian to determine how well it may suit your health goals. In the following section, we have elaborated a 7-day meal plan that tells you how you can incorporate the bone broth diet into your routine.

The 7-Day Bone Broth Diet Plan

Day 1: Transition Day

• Breakfast: A cup of warm bone broth and a serving of scrambled eggs (made with 2 eggs)
• Lunch: A salad with some leafy greens, grilled chicken (typically 4 oz.), and 1 to 2 tablespoons of vinaigrette dressingⁱ  XA salad dressing made by combining oil, vinegar, or citrus juice with seasonings to flavor salads and other dishes.
• Snack: Another cup of bone broth in the afternoon
• Dinner: Baked salmon (typically 4 oz.) with roasted asparagus, and a cup of bone broth

Day 2: Transition Day

• Breakfast: A cup of Greek yogurt with 1 tablespoon of honey and ½ cup of berries, and a cup of bone broth
• Lunch: A bowl of bone broth-based vegetable soup with added beans or lentils
• Snack: A handful of nuts and a cup of green tea
• Dinner: Stir-fried tofu (typically 4 oz.) with some bok choy and ½ cup of cooked brown rice, and a cup of bone broth

Day 3: Fasting Day

• Breakfast: A cup of herbal tea or black coffee (no solid food)
• Dinner:A cup of bone broth or a light vegetable soup

You can also have a cup of bone broth each in the mid-morning, lunch, and in the evening as a snack.

Day 4: Transition Day

• Breakfast: ½cup of whole-grain oatmeal (dry measure) with 1 medium sliced banana and a sprinkle of nuts, and a cup of bone broth
• Lunch: Turkey (typically 4 oz.) and ½ avocado in a wrapwith a side salad, and a cup of bone broth
• Snack:1 cup of sliced cucumbers with 2 tablespoons of hummus
• Dinner: 6 to 8 medium-sized grilled shrimp with ½ cup of cooked quinoa and some steamed green beans, and a cup of bone broth

Day 5: Transition Day

• Breakfast: 2 scrambled eggs with ½ cup of mushrooms, and a cup of bone broth
• Lunch: 1 to 2 cups of lentil soup with a side of mixed greens, and a cup of bone broth
• Snack: A piece of fruit and a handful of almonds
• Dinner: 2 small baked chicken thighs with some roasted Brussels sprouts, and a cup of bone broth

Day 6: Fasting Day

• Breakfast: A cup of herbal tea or black coffee (no solid food)
• Dinner: A cup of bone broth or a light vegetable soup

You can also have a cup of bone broth each in the mid-morning, lunch, and in the evening as a snack

Day 7: Transition Day

• Breakfast: Smoothie with 1 cup of spinach, 1 medium banana, 1 cup of almond milk and a scoop of protein powder, and a cup of bone broth
• Lunch: A salad made with ½ cup of cooked quinoa and ½ cup of black beans mixed with some veggies, 1 to 2 tablespoons of citrus vinaigrette, and a cup of bone broth
• Snack:A handful of mixed berries
• Dinner: Grilled salmon (typically 4 oz.) with 1 cup of sautéed kale and ½ cup of cooked quinoa, and a cup of bone broth

Drink plenty of water or herbal tea throughout the day to stay hydrated. You also may consume bone broth as a warm and soothing drink between meals, based on your preferences and nutritional needs.

The bone broth diet can be quite restrictive. Hence, you may follow it for short periods and gradually transition back to a balanced diet to avoid nutrient deficiencies.

Consult your healthcare provider or dietitian for personalized guidance before starting the diet. Also, how much bone broth you drink per day can also determine the effectiveness of this diet. Learn more in the next section.

How Much Bone Broth Should I Drink Per Day?

How much bone broth you need to drink per day depends on your preferences and needs. A typical serving is about 1 cup (8 ounces), whether you sip it as a warm beverage or use it as a base for soups and recipes. While some people incorporate it into their daily routine, others may consume it a few times a week. Listen to your body and adjust the intake of bone broth accordingly.

Start with smaller amounts and gradually increase your intake, based on your taste, digestive comfort, and dietary goals. Bone broth should always complement a balanced diet. Staying adequately hydrated is also crucial.

There are many creative ways you can incorporate bone broth into your weight loss diet. Check out the following recipes for some inspiration.

Bone Broth Diet Recipes For Weight Loss

1. Chicken And Vegetable Bone Broth Soup

Calories per serving: 150 to 200, approximately

Serves: 4

Prep Time: 15 minutes

Cooking Time: 25 minutes

Ingredients

• 4 cups of chicken bone broth
• 2 boneless, skinless chicken breasts, diced
• 1 cup of diced carrots
• 1 cup of diced celery
• 1 cup of diced zucchini
• 1 cup of chopped spinach or kale
• 1 small onion, chopped
• 2 cloves of garlic, minced
• 1 teaspoon of olive oil
• Salt and pepper to taste
• Herbs and spices such as thyme, rosemary, or bay leaves (optional)

How To Prepare

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic and sauté until fragrant.
2. Add the diced carrots, celery, and zucchini to the pot. Cook for a few minutes until they begin to soften.
3. Pour the chicken bone broth and bring the mixture to a simmer. You may add herbs and spices for extra flavor.
4. Add the diced chicken breasts to the pot and simmer for about 15 to 20 minutes until the chicken is cooked through.
5. Stir in the chopped spinach or kale and simmer for an additional 5 minutes.
6. Season with salt and pepper to taste.
7. Serve hot.

2. Bone Broth Breakfast Smoothie

Calories per serving: 250 to 300, approximately

Serves: 1

Prep Time: 5 minutes

Cooking Time: N/A

Ingredients

• 1 cup of chicken bone broth
• ½ cup of plain Greek yogurt
• ½ cup of mixed berries (blueberries, strawberries, raspberries)
• 1 small banana
• 1 tablespoon of honey (optional)
• ½ teaspoon of cinnamon
• Ice cubes (optional)

How To Prepare

1. Add bone broth, Greek yogurt, mixed berries, banana, honey (if using), and cinnamon to a blender.
2. Blend all the ingredients until smooth and well combined.
3. Taste and adjust the sweetness if necessary by adding more honey.
4. Pour the bone broth breakfast smoothie into a glass and enjoy.

3. Bone Broth Protein Shake

Calories per serving: 210, approximately

Serves: 1

Prep Time: 5 minutes

Cooking Time: N/A

Ingredients

• 1 cup of bone broth (chicken or beef), warm or cold, as you prefer
• ½ medium banana
• 1 tablespoon almond butter
• 1/4 teaspoon cinnamon
• 1 tablespoon chia seeds
• 1/4 cup of almond milk (unsweetened)

How To Prepare

1. Combine bone broth, banana, almond butter, cinnamon, chia seeds, and almond milk in a blender.
2. Blend on high until the mixture is smooth.
3. Pour into a glass and enjoy immediately.
4. Gently heat the blended shake in a saucepan for a few minutes if you prefer it warmer.

4. Bone Broth And Vegetable Stir-Fry

Calories per serving: 200, approximately

Serves: 2

Prep Time: 15 minutes

Cooking Time: 15 minutes

Ingredients

• 2 cups of beef bone broth
• 1 cup of broccoli florets
• 1 cup of bell peppers, sliced
• 1 cup of sugar snap peas
• 1 cup of sliced mushrooms
• 1 small onion, thinly sliced
• 2 cloves of garlic, minced
• 1 tablespoon of low-sodium soy sauce or tamari
• 1 teaspoon of olive oil
• Salt and pepper to taste
• Red pepper flakes for heat (optional)
• Sesame seeds for garnish (optional)

How To Prepare

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add minced garlic and sliced onion. Sauté for 1 to 2 minutes until fragrant.
3. Add broccoli florets, bell peppers, sugar snap peas, and sliced mushrooms to the skillet. Stir-fry for about 5 to 7 minutes, until the vegetables are crisp-tender.
4. Pour in the beef bone broth and soy sauce (or tamariⁱ  XA gluten-free Japanese soy sauce that has a richer flavor than regular soy sauce and is often used as a condiment. ). You may add red pepper flakes for some heat. Stir and cook for an additional 3 to 5 minutes.
5. Season the stir-fry with salt and pepper to taste.
6. Continue to cook for a few more minutes if the broth needs to reduce and thicken slightly.
7. Divide the stir-fry into two serving bowls.
8. Garnish with sesame seeds if desired.

These recipes offer a simple way to incorporate bone broth into your routine. But can you consume these at any time during the day? Or is there a specific time to take bone broth to maximize its benefits?

Best Time To Drink Bone Broth For Weight Loss

The best time to drink bone broth for weight loss largely depends on your personal preferences and daily routine. The general recommendation is to either drink it first thing in the morning on an empty stomach or before bedtime.

While consuming bone broth in the morning induces satiety and may reduce caloric intake throughout the day, having it before bedtime helps curb late-night cravings.

Some people also benefit from consuming a cup of bone broth as a warm, low-calorie snack between meals. This helps reduce appetite.

How Is Bone Broth Different From Regular Broth Or Stock?

Bone broth, regular broth, and stock are distinct culinary preparations. Bone broth is a rich, gelatinous liquid with a deep flavor made by simmering bones from beef, chicken, pork, or fish with vegetables, herbs, and spices for 12 to 24 hours or longer.

Regular broth is made by simmering meat (sometimes with vegetables, herbs, and spices) for 1 to 2 hours to produce a lighter, clearer liquid, which is then seasoned and used to prepare soups, gravies, and sauces.

On the other hand, stock is a less seasoned and neutral base prepared for a wide range of recipes by mixing bones, meat, and vegetables and simmering them with aromatic herbs and spices for 3 to 4 hours or longer.

The main distinctions lie in the ingredients, preparation time, and the depth of flavor and texture they bring to the dishes. While bone broth is known for its health benefits and gelatinous texture, regular broth and stock are primarily used for flavoring soups and sauces.

The bone broth diet fuses ancient culinary traditions with contemporary nutritional practices to create a simple and holistic approach to healthy eating. With numerous promising benefits, this diet provides essential nutrients such as collagenⁱ  XOften used in supplements, it is the primary structural protein found in the skin, bones, and connective tissues. and minerals that promote gut health and joint vitality. While it’s not a one-size-fits-all solution, incorporating bone broth into your daily diet can be a tasty and nutritious step toward a healthier lifestyle. However, it’s crucial to approach the diet with balance and moderation. As with all dietary changes, consulting a nutrition expert can help you gain personalized guidance based on your diet preferences and health requirements.