Understanding the Bone Broth Diet's Structure
The bone broth diet is typically a 21-day plan that alternates between days of eating solid, Paleo-style meals and days of mini-fasts where you primarily consume bone broth. Five days a week, you focus on nutrient-dense, whole foods, while for two non-consecutive days, you consume only bone broth along with water, tea, and coffee. This structure is designed to leverage the benefits of intermittent fasting while providing the gut-healing and satiating properties of bone broth.
Allowed Foods on Non-Fasting Days
During the five non-fasting days, the dietary focus is on minimally processed, anti-inflammatory foods. These food choices are similar to a Paleo eating style, emphasizing high-quality animal proteins, non-starchy vegetables, and healthy fats. Followers are also encouraged to have one to three cups of bone broth daily.
Lean Proteins
On eating days, lean protein is a staple of each meal. Examples of proteins to include are:
- Pasture-raised or grass-fed beef, poultry, and pork
- Wild-caught fish and other seafood
- Organic or pasture-raised eggs
Non-Starchy Vegetables
These vegetables form the bulk of your meals, providing essential vitamins, minerals, and fiber. The diet prioritizes non-starchy options but allows for small amounts of certain starchy vegetables. Allowed vegetables include:
- Broccoli
- Asparagus
- Leafy greens (spinach, kale)
- Bell peppers
- Mushrooms
- Cucumber
- Tomatoes
- Small amounts of carrots and sweet potatoes
Healthy Fats and Fruits
To support hormone function and energy levels, healthy fats are encouraged. In moderation, low-glycemic fruits are also permitted.
- Healthy Fats: Avocado, olives, olive oil, coconut oil, nut butters
- Fruits: Berries, apples, pears, melons, grapefruit (typically limited to one portion daily)
Spices and Beverages
Herbs and spices are key for adding flavor without compromising the diet. Staying hydrated with unsweetened beverages is also important.
- Spices: All spices and herbs are permitted, such as cinnamon, turmeric, ginger, and basil.
- Beverages: Water, unsweetened tea, and black coffee are allowed.
What to Consume on Fasting Days
On the two weekly mini-fast days, all solid food is off-limits. The focus is on giving the digestive system a break while nourishing the body with highly digestible nutrients from bone broth.
- Bone Broth: Consume five to six cups of bone broth throughout the day.
- Water and Herbal Tea: Stay hydrated with unlimited amounts of water and unsweetened herbal teas.
- Coffee: Black coffee is allowed, though moderation is advised.
Foods to Avoid
To align with the diet's anti-inflammatory and low-carb principles, several food groups are eliminated:
- Grains (bread, pasta, rice, oats, quinoa)
- Legumes (beans, lentils, peanuts)
- Dairy (milk, cheese, yogurt)
- Refined sugars and artificial sweeteners
- Processed foods and refined vegetable oils
- Commercial sauces and condiments with added sugars
- Alcohol
The Bone Broth Diet vs. Standard Intermittent Fasting
| Feature | Bone Broth Diet | Standard Intermittent Fasting (e.g., 16:8) |
|---|---|---|
| Fasting Days | 2 mini-fasts per week, consuming bone broth (5-6 cups). | Daily fasts (e.g., 16 hours), consuming zero-calorie drinks only. |
| Eating Days | 5 days of Paleo-style meals (no grains, legumes, dairy) with bone broth. | Follows a standard, often less restrictive, diet during the eating window. |
| Nutrient Intake During Fast | Provides protein, collagen, and minerals, making it a 'modified fast'. | Typically a zero-calorie approach, focusing purely on water, tea, or coffee. |
| Hunger Management | Protein and gelatin in broth help promote fullness. | Can be more challenging for beginners; relies on willpower. |
| Targeted Benefits | Focuses on gut health, joint support, and appetite control via broth. | Primarily focuses on metabolic benefits like improved insulin sensitivity and weight loss. |
Practical Tips for Following the Diet
- Meal Prep is Key: Prepare your solid meals in advance, especially for the five eating days. Batch-cooking and freezing soups can be a lifesaver.
- Make Your Own Broth: To maximize nutritional quality and avoid high sodium content, consider making your own bone broth. Use bones from grass-fed or organic animals for the best results.
- Electrolyte Balance: During fasting days, a pinch of sea salt in your broth or water can help maintain electrolyte balance and combat fatigue.
- Listen to Your Body: Pay attention to your energy levels. Some fatigue is normal during the initial adjustment, but if you feel unwell, it's a sign to modify your approach or shorten your fast.
- Hydration: Sip on water and herbal teas constantly throughout the day, especially on fasting days, to stay hydrated and manage hunger.
Conclusion
The bone broth diet offers a structured approach to eating that combines strategic mini-fasts with an anti-inflammatory, whole-foods diet. On your eating days, you can enjoy a variety of lean proteins, non-starchy vegetables, healthy fats, and some low-glycemic fruits, all while incorporating nutrient-rich bone broth. During the two mini-fasting days, the focus shifts to consuming only bone broth and other unsweetened liquids to promote gut healing and cellular renewal. While this diet can be beneficial for many, it is restrictive, and consulting a healthcare professional before beginning is always recommended to ensure it's a suitable approach for your specific health needs. For more information on the principles of the diet, a reputable resource like Healthline provides a comprehensive overview of what the diet entails and who it may benefit.
