Bone Broth Diet Review: 6 Benefits, 3 Side Effects, Weight Loss (2024)

  • Effect on Weight Loss
    • How does the bone broth diet help lose weight?
  • 6 Health Benefits
    • 6 health benefits of bone broth
  • 3 Side Effects
    • 3 possible side effects of the bone broth diet
  • Bottom Line
    • Bottom Line
  • Comments
  • More

Bone Broth Diet Review: 6 Benefits, 3 Side Effects, Weight Loss (1)

Bone broth has almost no carbohydrates and is low in calories.

The bone broth diet is a combination of intermittent fasting and the Paleo diet. Dr. Kellyann Petrucci, a naturopathic physician and nutrition consultant, popularized the 21-day bone broth diet regimen.

The bone broth diet plan is a meal plan that alternates between a Paleo diet five days a week followed by two days of fasting and drinking a lot of bone broth every day. The cycle is repeated for 21 days (three weeks).

This regimen includes one to three servings of bone broth each day, combined with a diet rich in whole, unprocessed foods five days a week. Grains, gluten, soy, dairy, and added sugar are avoided in these five days.

You should fast for two days each week and drink just bone broth along with water and tea or coffee for all meals throughout the day.

Bone broth is prepared by boiling the bones and connective tissue of animals, such as beef, lamb, fish, or chicken. This classic stock is packed with healthy collagen protein (several amino acids), as well as other collagen cofactors and essential minerals.

It can help maintain healthy skin, joints, and gastrointestinal systems and manage hunger. For this diet, you do not have to count calories or watch your macronutrient consumption as you do with many other diets.

How does the bone broth diet help lose weight?

Drinking only bone broth can help you lose weight because it deprives you of calories. However, it could be harmful to the body, so be cautious and ensure that you receive the complete range of nutrients you require to be healthy. A combination of diet and exercise may help you lose weight.

For the five paleo days, the meal plan consists of one to three cups of bone broth along with low-carb paleo items, such as:

  • Meat
  • Fish
  • Poultry
  • Eggs
  • Nonstarchy vegetables
  • Healthy fats

Only three to six cups of the bone broth should be consumed on the two fasting days.

Bone broth has almost no carbohydrates and is low in calories. The combination of a low-calorie bone broth fast and a lack of refined sweets allows for healthy digestion, improved metabolism, and the removal of excess water retained in the body.

A diet combination of bone broth with mini meals has many health benefits and helps with weight loss.

Bone broth is a heavy, rich, and soul-satisfying meal. The gelatin protein in bone broth fills up the stomach and keeps you fuller for longer. You may receive the advantages of an intermittent fast while still feeling full.

QUESTION According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

6 health benefits of bone broth

  1. Boosts immunity
    • Bone broth contains a wide range of vitamins and minerals, such as zinc, iron, fatty acids, vitamins A and K, collagen, gelatin, selenium, and fatty acids.
    • These vitamins and minerals, notably vitamin A, which is an antioxidant, maintain the immune system. Bone broth promotes gut health by allowing immune cells in the gut to work more efficiently.
  2. Antiaging
    • Grass-fed animal bone broth is high in collagen, a necessary protein for keeping skin firm and young.
    • Drinking this will rejuvenate your skin and lessen fine lines and wrinkles.
  3. Anti-inflammatory
    • The bone broth diet focuses on inflammatory foods, soothing your body by lowering the intake of added sugars.
    • As a result of the increased protein and micronutrient content in each meal, this diet can help lower insulin resistance and manage blood sugar.
    • Gut health improves and so does overall health.
  4. Fights arthritis
    • Along with collagen, the bone broth is rich in proteins, calcium, magnesium, and glutamine.
    • These nutrients help maintain strong bones and reduce pain and other symptoms of arthritis.
  5. Improves digestive system
    • The collagen in bone broth helps heal the gut, preventing and treating conditions, such as leaky gut syndrome and irritable bowel syndrome.
    • Collagen and other nutrients in bone broth help reduce inflammation in the gut and nourish the intestinal lining.
    • The amino acids in bone broth, particularly glutamine, help repair the intestines. Several amino acid deficits in people have been linked to intestinal disorders, such as inflammatory bowel disease.
  6. Aids with sleep
    • Bone broth contains an amino acid, glycine, which improves cognitive functions, reduces daytime sleepiness, and improves sleep quality at night.
    • Having bone broth for dinner can help you achieve a good night’s sleep.

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3 possible side effects of the bone broth diet

  1. Heavy metal toxicity
    • Lead may enter plants and accumulate in the bones of animals who ingest them.
    • Lead in improperly sourced or processed animal bones may leak into the broth during boiling if bones and connective tissue are simmered for a long time.
  2. Gastrointestinal issues
    • Some people on the bone broth diet suffer from gastrointestinal issues, such as:
      • Bloating
      • Constipation
      • Nausea
      • Upset stomach
    • However, this is somewhat debatable because proponents of bone broth argue that glycine and glutamine improve gut health by strengthening the mucosal lining of the digestive system.
    • Further study is required to validate these statements.
  3. Malnutrition
    • The bone broth diet, like the keto diet, is not intended to be a long-term answer to general nutritional support.
    • The main problem is that by limiting several foods you consume, you may be putting yourself at risk for vitamin deficiencies or malnutrition.
    • Bone health is determined by calcium levels and the quantity of vitamin K and other minerals consumed. The majority of which is frequently found in vegetables and fruits.

Bottom Line

Though the bone broth diet and other low-carb diets can achieve short-term benefits, they are not designed to give long-term nutritional assistance. If you are attempting to reduce a considerable amount of body weight, you should consult a nutritionist and your doctor to ensure that you are obtaining the nutrients you require for your general health.

Medically Reviewed on 7/27/2022


Image Source: iStock image

The Bone Broth Diet Review.

Health Benefits of Bone Broth.

Bone Broth Diet Review: 6 Benefits, 3 Side Effects, Weight Loss (2024)


What is Dr. Kellyann's weight loss secret? ›

Kellyann's plans starts healing at the cellular level and focuses on anti-inflammatory foods and targeted support from bone broth and collagen. With a focus on bone broth and collagen, each of these plans will have you feeling slimmer, younger, and healthier, and provide a jump-start for a lifetime of health.

Does bone broth burn belly fat? ›

Bone broth may help you lose belly fat because it helps you lose weight. However, it is almost impossible to spot reduce fat . Meaning you cannot specifically target the fat in a specific area to lose. Your body will lose it throughout your frame.

How much weight can you lose on the 21 day bone broth diet? ›

The Bone Broth Diet blends a low-carb, paleo diet with intermittent fasting. It claims to help you “lose up to 15 pounds, 4 inches, and your wrinkles — in just 21 days.” However, these results are based on unpublished research.

How much bone broth should I drink daily to lose weight? ›

There's really no such thing as too much bone broth, but you can tailor your bone broth consumption for your specific health goals. For muscle gain and weight loss drink 2-6 cups daily. For gut health, try at least 2 cups of bone broth each day. For skin conditions and/or joint health, drink 2-4 cups per day.

What does Dr. Kellyann say you should drink before bed? ›

Drink bone broth in the evening.

What is the fruit that Dr. Kellyann says will help you lose weight? ›

This detox is all about losing weight and eating food in addition to the grapefruit. I've found specific foods that act as a weight loss accomplice to the grapefruit, which boosts the fat burning power while still satiating you! Dr. Kellyann Petrucci discusses the Grapefruit Detox on the Dr.

What happens if I only drink bone broth for a week? ›

Drinking only bone broth can help you lose weight because it deprives you of calories. However, it could be harmful to the body, so be cautious and ensure that you receive the complete range of nutrients you require to be healthy. A combination of diet and exercise may help you lose weight.

What are the negatives of bone broth? ›

Other side effects
  • Stomach upset.
  • Increased bowel movements.
  • Inflammatory bowel syndrome (may trigger IBS)
  • Bloating.
  • Constipation.
  • Nausea.

What does Mayo Clinic say about bone broth? ›

Bone broth is a good choice to include in your diet along with all the other foods that fight inflammation. Organic chicken or beef bone broths (or make your own) have many beneficial nutrients that will help improve bones and joints, along with all the other benefits.

Why do I feel weird after drinking bone broth? ›

If your body cannot clear histamine well and you eat histamine-rich foods frequently, then, voila, you have an explanation histamine rich bone broth makes you feel bloated, constipated, gassy or other side effects—like brain fog and fatigue.

How to lose weight fast with bone broth? ›

The basic idea is that you:
  1. Eat Paleo for 21 days.
  2. Drink one to three cups of bone broth on your eating days.
  3. Only drink bone broth two days per week (between three to six cups), as well as plenty of fluids.
  4. Substitute snacks for bone broth on eating days.
  5. Don't eat any sweets or desserts (even Paleo-friendly ones).

What is the best bone broth for weight loss? ›

The top bone broth for losing weight is the chicken from Bluebird Provisions because it has the highest protein, lowest calories and sodium and has naturally occuring electrolytes like 300 mg potassium to keep you hydrated while you are dieting.

How does bone broth help you lose belly fat? ›

Bone broth can be a part of a healthy weight loss regime. It is loaded with protein—about 10 grams per serving—that can help you feel full for longer. This extra protein can also assist in building lean muscle mass, which in turn enables your body to burn more calories throughout the day.

Can bone broth replace a meal? ›

You can also try a dashi broth or one of these longevity-boosting broth recipes. That said, Manaker emphasizes that drinking bone broth is a good addition to an overall healthy diet—but should not be considered a meal replacement.

Is 2 cups of bone broth a day too much? ›

Not only does it help build and repair muscle tissue, but it's also been shown to support satiety and reduce levels of ghrelin, the hormone responsible for stimulating feelings of hunger. Typically, around two to four cups per day is recommended to support weight loss and boost muscle building.

What does Dr Kellyann say to drink everyday? ›

In all of her research, Dr. Kellyann has returned time and time again to one nutrient-rich superfood: bone broth. Discover how drinking two cups of nutritious bone broth every day can support your health.

What three foods does Dr. Kellyann recommend? ›

I unfold my daily dietary essentials, including eggs, avocados, avocado oil, jicama, and lemons, and illuminate their nutritional strengths, from high-quality proteins and heart-healthy fats to energy-boosting carbs and immune fortifying properties.

What are Dr Kellyann's super foods? ›

12 organic sprouts: Amaranth, Quinoa, Millet, Buckwheat, Garbanzo Bean, Lentil, Adzuki, Flax, Sunflower, Pumpkin, Chia & Sesame. 6 organic vegetables Broccoli, Celery, Brussel Sprouts, Carrot, Green Bell Pepper, & Pumpkin.

Is Dr. Kellyann really a doctor? ›

She is a board-certified naturopathic physician and a certified nutrition consultant.

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