The relationship between bone broth and weight loss is a question many people ponder on. Bone broth is low in carbs making it an ideal supplement for those trying to lose weight, however, there is more to the bone broth diet than just simply losing weight.
Following a bone broth diet plan will not only help you lose weight but also leave you looking younger, refreshed and free of wrinkles. While this may sound too good to be true, many people turned their attention to the bone broth diet while others simply consider it a replacement for coffee or tea.
Bone Broth Diet
The Bone Broth Diet is more of a Paleo diet that has been reconstructed to include a semi-fasting plan in which the person involved takes only bone broth. The diet plan was structured by Dr. Kellyann Petrucci, a certified nutritional consultant, and Naturopathic Doctor.
Who is the Bone Broth Diet For?
Although the bone broth diet is great for anyone who wants to lose weight and improve their health, there are several people who should desist from following this diet plan or taking bone broth.
The bone broth diet plan is not recommended for those with underlying health conditions like kidney disease and diabetes as such dietary changes could be counterproductive. It is also not recommended for pregnant and breastfeeding women as it does not provide all the nutrients required by these individuals.
Those following a vegetarian diet should avoid this diet plan as bones used in making bone broth usually have a good amount of meat on them (this helps to boost the flavor and taste of the broth).
The Bone Broth Diet Plan
Dr. Kellyann’s bone broth diet plan involves a 3-week program that reduces weight as fast as possible. The diet plan which goes for 21 days can see the individual involved losing as much as 15 pounds and 6 inches in less than a month if the individual adheres strictly to the guidelines of the plan.
On the 3-week bone broth diet, the individual would have to follow a Paleo diet for 5 days per week and for the remaining two days they would fast and consume only homemade bone broth.
Although there have been concerns as to nutrient deficiency and the long term effects of this plan, there have been several positive reviews from people who have gone through the diet plan. They claim to have lost a significant amount of weight during the period and certainly feel better and younger due to the incredible healing powers of bone broth.
Several studies have proven that bone broth offers a number of health benefits due to the presence of nutrients like collagen, glutamine, proline, glycine, and minerals like magnesium, potassium, and calcium.
Bone Broth Diet – Fasting Days
As stated above, you will have to mini-fast for two days every week during the diet plan and during this period, you will consume only bone broth and a snack. There are two ways you can consume bone broth on the fasting days. You can drink 6 cups of bone broth or consume only 5 cups with a snack late in the evening. You will have to repeat this process for two nonconsecutive days per week of the 3-week diet plan.
Although this sounds easy to follow, there are some foods you cannot consume on the non-fasting days which makes the diet quite restrictive.
Foods To Avoid While On The Bone Broth Diet
There are several foods which are considered inflammatory and should be avoided while you are on the bone broth diet. These foods include
- Processed food
- Grain (including the gluten-free grains_
There is also a restriction on the eating time which you must follow if you want to get the best results from the diet plan. According to the diet plan, eating after 7 pm would be counterproductive so you should make sure you take all your meals on the non-fasting days and the broth on the fasting days before 7 pm.
Foods to Eat on Non-Fasting Days
On the fasting days, you are to consume only broth or broth with a snack which is pretty much straightforward. However, that leaves one to wonder about the kinds of foods that can be consumed on the non-fasting days.
Although the diet is quite restrictive, there are a wide variety of foods that you can consume on the non-fasting days. Foods like
- Animal proteins from mostly meat, eggs, fish and any other organic source
- Unsweetened non-diary beverages like coconut milk and almond milk
What Type Broth to Take On the Fasting Days
Dr. Petrucci recommends that you make your own bone broth which would be laborious for people who do not have the time to allow it simmer for up to 24 hours. Well, if you want to get the best results, you would have to cook your bone broth, however, you can also buy online if it would be impossible to make your own bone broth.
The good thing about this diet is that it does not restrict you to one particular type of broth as you are allowed to take any type of bone broth except shrimp and bonito broth. Broth made from bouillon cubes is also not allowed.
Although the popular broth options are chicken and beef bone broth, you can go ahead and try duck bone broth, turkey bone broth, fishbone broth, venison bone broth, and even bison bone broth.
Why You Shouldn’t Buy Broth For the 21-Day Bone Broth Diet Plan
While buying bone broth is the easiest way to get broth for this diet plan, it is advised you make your own bone broth. Commercial bone broth is usually watered down and most versions don’t gel in the refrigerator.
The packaging styles of commercial bone broths make it susceptible to leaching which is more reason for you to stick to your homemade broth. However, you can opt for brands who package their bone broth in glass rather than plastic or plastic-lined aseptic cartons.
Bone Broth Diet Benefits
There are a significant number of benefits to be gained from following the bone broth diet plan. These benefits include
Weight loss is the main benefit you could gain from following the bone broth diet plan. The diet plan swaps fat-storing foods with fat burning foods making it easier for you to lose weight. There have also been several positive testimonials from people who have followed the diet plan and lost an incredible amount of weight during the period.
It is possible to lose as much as 14 pounds within the 21-day diet plan according to Stephanie Miley whose testimonial is cited in Dr. Kellyann’s Diet Plan Book.
Inflammation in high levels has been associated with chronic conditions like heart disease, cancer, and diabetes which make the bone broth diet a great option to consider if you are suffering from such a condition.
The presence of anti-inflammatory compounds like collagen in bone broth helps reduce high levels of inflammation. Several testimonials have claimed to notice a change in their mood and reduction in inflammatory-related issues.
Collagen is one of the many nutrients that help promote gut health. This is due to the anti-inflammatory effects of the compound. It strengthens the lining of the gut which aids in the prevention of leaky gut syndrome.
Note: Leaky gut syndrome is caused by changes in the permeability of the gut lining thereby allowing toxins and bacteria to leak through the intestinal wall and into the digestive system. These toxins and bacteria end up in the blood where they cause several health problems.
Several compounds including collagen and glycosaminoglycans are integral parts of connective tissues like tendons, cartilage and ligaments. The presence of these compounds keeps the joint healthy and allows one bone to slide over the part of another smoothly and painlessly. If you are experiencing joint pains, stiffness or swelling, you can take bone broth to help decrease the condition.
One of the man claims of the bone broth diet is that it can help make you look younger and get rid of wrinkles. The good news is that this could be true as several studies have shown that collagen – a compound found in bone broth – could improve skin elasticity and moisture in people especially older women. Drinking bone broth would also help clear stretch marks and cellulite.
How to Follow the Bone Broth Diet Plan
To follow the bone broth diet plan, you can order Dr. Kellyann’s bone broth diet and bone broth cookbook and get started. Her cookbook contains some of the best bone broth diet recipes you can try at home while on your weight loss journey.
To order you can go to her official website or check on Amazon. However, you can follow the diet plan without ordering the books. All you have to do is to follow the guidelines above for 21 days and check to see if there is any significant loss in weight and improvement in your overall health.
Nevertheless, it is best to get the book, that is, if you want to get the best results from the bone broth diet plan.
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