What Is the Dr. Kellyann Bone Broth Diet?
The Dr. Kellyann Bone Broth Diet is a 21-day nutritional program created by naturopathic physician Dr. Kellyann Petrucci. The plan centers around a schedule of five non-fasting days and two non-consecutive mini-fasting days each week, supported by the consumption of nutrient-rich bone broth. The diet aims to reduce inflammation, improve gut health, and promote weight loss by combining the principles of a Paleo-style diet with a form of intermittent fasting.
The non-fasting days focus on consuming whole, unprocessed foods like lean proteins, healthy fats, and plenty of non-starchy vegetables. Grains, dairy, and added sugars are completely avoided during this phase. On the mini-fasting days, the caloric intake is significantly reduced by consuming bone broth throughout the day. This cycle is designed to help the body enter a fat-burning state while providing essential nutrients from the bone broth. After the initial 21-day period, the plan transitions into an 80/20 maintenance phase for long-term weight management.
The 21-Day Diet Structure
Following the program involves a clear weekly structure for the 21-day duration. Consistency is key, and understanding the rhythm of the eating and mini-fasting days is crucial for success.
The 5 Non-Fasting Days
For five days of the week, you will follow a clean-eating plan inspired by the Paleo diet. The focus is on three balanced meals each day, along with two daily servings of bone broth, which can be enjoyed as snacks.
- Breakfast: One portion of lean protein, one portion of healthy fat, and one portion of fruit.
- Lunch: One portion of lean protein, two portions of non-starchy vegetables, and one portion of healthy fat.
- Dinner: One portion of lean protein, two portions of non-starchy vegetables, and one portion of healthy fat.
- Snacks: One cup of bone broth in the morning and one cup in the afternoon.
The 2 Mini-Fast Days
Choose two non-consecutive days each week for your mini-fasts. On these days, you have two options:
- Broth-Only: Drink six 1-cup portions of bone broth spread throughout the day.
- Broth with a Snack: Drink five 1-cup portions of bone broth and have a small, approved snack at the end of the day, such as scrambled eggs with ghee and sauteed greens.
The 80/20 Maintenance Plan
After completing the 21-day reset, you can move to the maintenance phase. This is less restrictive, allowing for some flexibility while maintaining a healthy lifestyle. The rule is simple: stick to the approved foods and guidelines 80% of the time, and allow for a 20% indulgence. You can choose whether to continue the mini-fasting days during this phase.
Foods to Eat and Avoid
The Dr. Kellyann Bone Broth Diet provides clear lists of which foods to prioritize and which to eliminate. The lists are crucial for supporting the diet's anti-inflammatory goals.
Foods to Enjoy (Non-Fasting Days):
- Proteins: Grass-fed beef, pasture-raised poultry, wild-caught fish, and eggs.
- Non-Starchy Vegetables: Broccoli, spinach, kale, bell peppers, asparagus, and mushrooms.
- Healthy Fats: Avocado, olive oil, coconut oil, nuts, and seeds.
- Low-Glycemic Fruit: Small portions of berries, apples, or grapefruit.
- Beverages: Water, bone broth, unsweetened tea, and coffee.
- Herbs and Spices: Salt (Celtic or Himalayan pink), pepper, turmeric, and ginger.
Foods to Avoid (All Phases):
- Grains and Legumes: Wheat, rice, oats, barley, beans, and lentils.
- Dairy: Milk, cheese, and yogurt.
- Sugar and Sweeteners: Added sugars, honey, maple syrup, and artificial sweeteners.
- Processed Foods: Packaged snacks, processed meats, and commercial sauces.
- Alcohol: All forms of alcohol.
- Refined Oils: Canola oil and margarine.
Making Your Own Bone Broth
While Dr. Kellyann sells pre-made products, she also provides recipes for homemade broth, which is often preferred. The process involves simmering animal bones, such as chicken or beef, for an extended period (12-24 hours) with water, apple cider vinegar, and vegetables. The long simmering time is essential for extracting beneficial collagen, minerals, and amino acids. A key tip is to use collagen-rich bones, like knuckles, joints, or chicken feet, for maximum benefit. The apple cider vinegar helps draw these nutrients from the bones into the broth.
Mini-Fast Day vs. Non-Fasting Day: A Comparison
To highlight the key differences, here is a breakdown of the two types of days within the 21-day plan.
| Feature | Mini-Fast Day | Non-Fasting Day |
|---|---|---|
| Frequency | 2 non-consecutive days per week | 5 days per week |
| Caloric Intake | Significantly reduced | Moderate, balanced |
| Main Fuel | Bone broth | Lean protein, healthy fats, veggies |
| Number of Meals | Up to 6 cups of bone broth (or 5 + small snack) | 3 meals + 2 bone broth snacks |
| Food Restrictions | Only bone broth and approved beverages | Strict Paleo-style, avoiding grains, dairy, etc. |
| Hydration | High focus on water, bone broth, unsweetened tea, and coffee | Normal hydration, plus 2 cups of bone broth |
Potential Benefits of the Diet
The Dr. Kellyann Bone Broth Diet claims a range of benefits beyond just weight loss, many of which stem from the nutritional properties of bone broth and the anti-inflammatory nature of the meal plan.
- Weight Loss: Combining intermittent fasting with a calorie-controlled, whole-foods diet creates a calorie deficit that can lead to weight loss. The protein and gelatin in bone broth also promote a feeling of fullness, which helps manage cravings.
- Improved Gut Health: Bone broth contains gelatin and amino acids like glutamine, which are believed to soothe and repair the intestinal lining. The elimination of inflammatory foods like gluten and dairy further supports digestive health.
- Anti-Aging and Skin Health: Collagen, abundant in good quality bone broth, is vital for skin elasticity. Followers may experience improvements in skin texture, firmness, and a reduction in the appearance of fine lines and wrinkles.
- Joint Health: Glucosamine and chondroitin, found in bone broth, are compounds known to support joint health and reduce associated pain.
- Reduced Inflammation: The diet's emphasis on removing inflammatory foods and incorporating anti-inflammatory bone broth can help soothe chronic inflammation in the body.
What to Expect and How to Prepare
Before you begin the 21-day program, it's wise to prepare to set yourself up for success.
Before You Start:
- Consult a Healthcare Professional: Discuss the diet with your doctor, especially if you have any pre-existing health conditions like diabetes.
- Grocery Shopping: Stock up on compliant foods, such as lean meats, a wide variety of non-starchy vegetables, and healthy fats. Ensure you have plenty of ingredients for your bone broth or have a supply of pre-made broth on hand.
- Plan Your Mini-Fast Days: Choose two non-consecutive days for your fasts. Some people prefer mid-week fasts, while others prefer to fast on the weekend. Find a schedule that works for you.
- Prepare Your Bone Broth: If making it yourself, prepare a large batch before your fast days. Store it in the refrigerator for up to 5 days or freeze it in smaller portions.
During the 21 Days:
- Listen to Your Body: Pay attention to hunger cues and energy levels. While some discomfort is normal during fasting, severe fatigue is a sign to re-evaluate.
- Stay Hydrated: Drink plenty of water in addition to the bone broth to avoid dehydration, which can cause fatigue and headaches.
- Mindful Eating: On non-fasting days, savor your meals and chew your food thoroughly to aid digestion.
Conclusion
The Dr. Kellyann Bone Broth Diet offers a structured approach to nutrition, combining a Paleo-style diet with intermittent fasting to support weight loss and overall wellness. By focusing on anti-inflammatory whole foods and leveraging the collagen-rich properties of bone broth, the program provides a framework for resetting your system in 21 days. The subsequent 80/20 maintenance plan offers a sustainable way to integrate these healthy habits long-term. While the diet has many claimed benefits for gut, joint, and skin health, it's a significant commitment, and consulting a healthcare provider before starting is always a wise first step. For those interested in a comprehensive, anti-inflammatory reset, the program provides a clear and actionable path to explore.
For more in-depth information and recipes, consider exploring the official Dr. Kellyann website for her cookbooks and lifestyle tips.
