The Bone Broth Diet: A Review of How It Works for Weight Loss
You’ve probably heard about it. The bone broth diet has become one of the most talked-about eating plans, promising not just weight loss, but also younger-looking skin, improved gut health, and less joint pain.
But with so many diets out there, it’s easy to be skeptical. What is this diet, really? And does it actually work?
Created by Dr. Kellyann Petrucci, a naturopathic doctor, the 21-day Bone Broth Diet is a unique plan that combines principles from a few different popular eating styles. Let’s take a closer look at how it works.
What is the Bone Broth Diet, Exactly?
The bone broth diet is a 21-day plan that merges three different dietary approaches:
- A low-carb, paleo-style diet.
- Intermittent fasting.
- The consumption of nutrient-rich bone broth.
The structure of the week is simple: for five days, you eat low-carb, paleo-friendly meals. For the other two, non-consecutive days, you do a “mini-fast” where you primarily consume bone broth.
How It Works: The Weekly Schedule
Here’s a breakdown of how to do the bone broth diet and what a typical week looks like. On all days, you should aim to eat your last meal or snack by 7 p.m.
The 5 Non-Fasting Days
On these days, you eat three main meals, plus two snacks of bone broth. The meals follow a low-carb, paleo structure.
- Breakfast: One portion of protein, one portion of fat, and one portion of fruit.
- Lunch: One portion of protein, two portions of vegetables, and one portion of fat.
- Dinner: One portion of protein, two portions of vegetables, and one portion of fat.
- Snacks: You’ll have a one-cup portion of bone broth twice a day.
The 2 Mini-Fast Days
You have two options for your two non-consecutive fasting days. These are modified fasts, as you are still consuming calories.
- Option 1: Drink six 1-cup portions of bone broth throughout the day.
- Option 2: Drink five portions of bone broth and end the day with a small snack containing protein, non-starchy vegetables, and healthy fat.
On these mini-fast days, you’ll only consume about 300-500 calories.
The Bone Broth Diet Food List: What You Can and Can’t Eat
The diet is very specific about which foods are allowed during the 21-day plan. The focus is on whole, unprocessed or minimally processed foods.
Foods to Eat:
- Bone Broth: This is the star of the show. The diet encourages you to make your own, preferably using bones from organic, pasture-raised animals.
- Proteins: Beef, chicken, fish, and eggs (preferably pastured, free-range, or wild-caught).
- Vegetables: Primarily non-starchy vegetables like asparagus, broccoli, greens, and tomatoes.
- Fruits: Limited to one portion per day. Apples, berries, and melons are good choices.
- Healthy Fats: Avocados, coconut oil, nuts, olive oil, and ghee.
Foods to Avoid:
During the 21-day plan, you must completely avoid several food groups that are claimed to increase inflammation.
- All grains (including gluten-free ones like corn, rice, and oats)
- Refined fats (like canola oil and margarine)
- All forms of sugar (including honey and maple syrup)
- All dairy products (except ghee)
- Legumes (beans, peanuts, soy)
- All potatoes (except sweet potatoes)
- All alcohol and soda
After you’ve reached your weight loss goal, you can transition to an “80/20” maintenance plan, where you stick to the approved foods 80% of the time, allowing more flexibility for the other 20%.
Does It Actually Work for Weight Loss?
This is the big question. Currently, there are no formal, peer-reviewed studies on the Bone Broth Diet itself. The creator, Dr. Petrucci, reports that in her own unpublished studies, participants lost up to 15 pounds. However, without peer-reviewed data, it’s hard to confirm these results.
What we can do is look at the science behind its components:
- Low-Carb and Paleo: Some studies show these diets can lead to more short-term weight loss than standard reduced-calorie diets, but the long-term difference is often minimal.
- Intermittent Fasting: Research on intermittent fasting for weight loss is mixed. Some studies show it’s slightly more effective than continuous calorie restriction, while others show no significant difference.
So, will the bone broth diet for weight loss work? It’s very likely. By combining three different methods that are all associated with weight loss and calorie restriction, the plan is structured for results. However, a standard reduced-calorie diet might work just as well, depending on what you find easiest to stick with.
Other Claimed Benefits (and the Potential Downsides)
The diet also claims to improve skin, gut health, joint pain, and blood sugar. While there are some studies on the individual components (like collagen for skin and joint health) that suggest these benefits are possible, there are no studies on the diet as a whole.
It’s also important to consider the potential downsides. The diet is very restrictive, which can be challenging to follow and may increase the risk of nutrient deficiencies. Some people may also experience side effects like fatigue and nausea as their body adjusts to the low-carb and fasting schedule.
Conclusion
The Bone Broth Diet is a highly structured 21-day plan that combines a low-carb, paleo diet with intermittent fasting. It is very likely to lead to weight loss due to its restrictive nature and focus on whole foods.
However, the lack of scientific studies on the diet itself means its long-term effectiveness and other health claims are still unproven. It can be a great jump-start for someone who thrives on a structured plan, but if the rules seem too restrictive for you, you may achieve similar results by simply focusing on a balanced, reduced-calorie diet that you can stick with for the long haul.
FAQ
What is the main idea of the Bone Broth Diet?
It’s a 21-day plan that combines five days of a low-carb, paleo-style diet with two non-consecutive days of bone broth “mini-fasts” each week.
Do you have to make your own bone broth?
The diet encourages making your own for the best quality, but you can also buy pre-made bone broth. The author also sells her own line of bone broth products.
Is the Bone Broth Diet hard to follow?
It can be challenging due to its restrictive nature. It eliminates several major food groups like grains, dairy, legumes, and all sugars.
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