The bone broth diet is a structured, short-term plan designed to promote weight loss and improve gut health by combining two popular dietary concepts: the Paleo diet and intermittent fasting. Created by naturopathic doctor Kellyann Petrucci, the standard regimen lasts for 21 days. The core philosophy centers on reducing inflammation by eliminating processed foods, sugars, and grains while flooding the body with the nutrient-rich compounds found in bone broth. By understanding the specific rules for the bone broth diet, you can better navigate its requirements and determine if it's the right fit for your health goals.
The 21-Day Cycle: Eating and Fasting Days
Non-Fasting (Eating) Days
For five days of each week during the 21-day cycle, followers adhere to a low-carb, Paleo-style eating plan. The meals are built around whole, unprocessed foods and are supplemented with daily servings of bone broth.
- Breakfast: A meal containing protein, healthy fats, and fruit. Example: Scrambled eggs cooked in ghee with avocado slices and a side of berries.
- Lunch: A meal consisting of protein, non-starchy vegetables, and healthy fat. Example: Grilled chicken salad with mixed greens, cucumber, and an olive oil vinaigrette.
- Dinner: Similar to lunch, with a focus on protein and non-starchy vegetables. Example: Baked salmon with roasted broccoli and asparagus.
- Snacks: In addition to meals, you will consume one to three cups of bone broth daily as a snack.
Mini-Fasting Days
Two non-consecutive days per week are designated as mini-fasting days. This is a modified fast, not a total food restriction, as the bone broth provides nutrients and helps manage hunger.
- Consumption: Drink five to six 8-ounce servings of bone broth throughout the day.
- Hydration: Drink plenty of water and herbal tea. A cup of coffee is also permitted.
- Consistency: These fasting days should be spaced out with at least one regular eating day in between.
Approved and Forbidden Foods
The foundation of the bone broth diet is eliminating inflammatory and processed foods. The specific rules for the bone broth diet regarding food are strict but clear.
Foods to Enjoy:
- Proteins: High-quality animal proteins like grass-fed beef, pasture-raised chicken, and wild-caught fish.
- Non-Starchy Vegetables: A wide variety of leafy greens, broccoli, asparagus, cauliflower, and bell peppers.
- Healthy Fats: Avocado, nuts, seeds, coconut oil, olive oil, and ghee.
- Fruit (in moderation): Small portions of low-sugar fruits like berries and melons.
- Beverages: Water, herbal tea, and black coffee.
- Condiments: Herbs, spices, vinegar, and sea salt.
Foods to Avoid:
- Grains: All grains, including wheat, corn, rice, and oats.
- Dairy: Milk, yogurt, cheese, and ice cream are excluded, with ghee being the exception.
- Legumes: Beans, peas, lentils, and peanuts are off-limits.
- Sugar: Refined sugar, artificial sweeteners, honey, and maple syrup are all prohibited.
- Alcohol: All alcoholic beverages should be avoided.
- Processed Foods: Packaged and refined foods are strictly forbidden.
The Quality of Your Bone Broth
To maximize the benefits of the bone broth diet, the quality of your broth is essential. True bone broth is simmered for 12 to 24 hours or longer, a process that extracts maximum collagen, amino acids, and minerals from the bones and connective tissues. This distinguishes it from less-nutritious stocks or simple broths.
- Homemade Broth: Making your own allows for control over ingredients, opting for high-quality, organic, grass-fed bones.
- Store-Bought Broth: If buying, choose organic, pasture-raised options without added preservatives, artificial flavors, or excessive sodium. Reputable brands that specialize in true bone broth are recommended.
Comparison: Eating Day vs. Fasting Day
| Feature | Non-Fasting (Eating) Day | Mini-Fasting Day |
|---|---|---|
| Frequency | 5 days per week | 2 non-consecutive days per week |
| Bone Broth Intake | 1–3 cups (8–24 oz) daily | 5–6 cups (40–48 oz) daily |
| Meal Structure | 3 meals (breakfast, lunch, dinner) | No solid food (broth, water, tea only) |
| Food Allowed | Paleo-style foods (lean protein, non-starchy vegetables, healthy fats, some fruit) | Bone broth only (plus water, tea, coffee) |
| Foods Avoided | Grains, dairy, legumes, sugar, alcohol, processed foods | All solid food |
| Calories | Moderate calorie intake | Significantly reduced calorie intake |
Beyond 21 Days: The Maintenance Phase
After completing the initial 21-day diet, proponents recommend transitioning to an 80/20 maintenance plan. This involves eating approved Paleo-style foods 80% of the time, allowing for more flexibility in the remaining 20%. Some people continue to include bone broth and a weekly mini-fast during this phase. This approach helps sustain the healthy habits developed during the initial cycle and prevent a rebound effect.
Conclusion
Understanding what are the rules for the bone broth diet is the first step toward incorporating this popular plan into your lifestyle. By combining the restrictive, low-carb principles of the Paleo diet with strategic intermittent fasting and nutrient-rich bone broth, the diet aims to support weight loss and improve digestive health. However, it is a demanding and low-calorie plan, particularly on fasting days, and may not be suitable for everyone. Consulting a healthcare professional before starting is highly recommended, especially for individuals with pre-existing health conditions or those who are pregnant or breastfeeding. For individuals seeking a structured approach to clean eating and weight management, the bone broth diet offers a clear and defined pathway.
An excellent resource for nutritional information on the Paleo diet, which forms the basis of the eating days, can be found at The Nutrition Source by Harvard T.H. Chan School of Public Health: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/paleo-diet/.
