What Does a Bone Broth Diet Plan Look Like?

Did you know that the popular bone broth diet combines elements of the Paleo diet with intermittent fasting? A typical bone broth diet plan cycles between five days of clean eating and two dedicated bone broth fasts. This strategy focuses on whole foods to support gut health and potential weight management.

Quick Summary

A bone broth diet plan typically involves a 21-day cycle of five Paleo-style eating days paired with two non-consecutive mini-fasting days featuring only bone broth, herbal tea, and water.

Key Points

• Diet Cycle: The plan consists of 5 Paleo-style eating days and 2 non-consecutive mini-fasting days over a 21-day period.

• Fasting Protocol: Mini-fasts involve consuming only 5-6 cups of bone broth daily, supplemented with water and herbal tea.

• Paleo Eating: Non-fasting days emphasize lean protein, non-starchy vegetables, and healthy fats while restricting grains, dairy, and sugar.

• Potential Benefits: Adherents claim benefits such as weight loss due to calorie restriction, improved gut health from collagen, and enhanced skin elasticity.

• Potential Risks: The diet's restrictive nature may lead to nutrient deficiencies and side effects like fatigue.

• Who Should Avoid: Individuals who are pregnant, breastfeeding, have a history of disordered eating, or certain health conditions should not undertake this diet.

• Homemade Broth: Making your own bone broth allows for control over ingredients and sodium content, ensuring higher quality.

Core Principles of the Bone Broth Diet

At its heart, the bone broth diet, popularized by Dr. Kellyann Petrucci, is a hybrid of several established nutritional trends. It centers on the daily consumption of bone broth, incorporating principles from the Paleo diet and intermittent fasting. The standard plan runs for 21 days, though shorter 7-day versions also exist. The primary goal is to promote weight loss, reduce inflammation, improve gut health, and enhance skin appearance. This is achieved by combining the nutrient-dense properties of bone broth with a strategic low-carb eating schedule and periods of modified fasting.

The 21-Day Cycle: Eating and Fasting

The 21-day plan is the most common regimen and consists of alternating between eating and fasting days each week.

• Eating Days (5 days per week): On these days, you consume three Paleo-style meals and have two additional cups of bone broth as snacks. The meals focus on lean proteins, non-starchy vegetables, and healthy fats. All processed foods, grains, dairy, legumes, and refined sugars are strictly avoided. A cutoff time for eating, such as 7 p.m., is often recommended.

• Mini-Fast Days (2 non-consecutive days per week): On these days, you consume only bone broth, water, herbal tea, and coffee. The standard approach suggests drinking 5-6 cups of bone broth throughout the day to sustain energy and manage hunger. You can also opt for a slightly less restrictive approach, with five cups of broth and one small snack, if needed.

Foods to Eat and Avoid

To successfully follow the plan, understanding what to include and what to eliminate is crucial.

Foods to Enjoy on Eating Days:

• Proteins: Grass-fed beef, pasture-raised chicken, turkey, and wild-caught fish are all excellent choices.
• Non-Starchy Vegetables: Load up on asparagus, broccoli, cauliflower, leafy greens, peppers, mushrooms, and tomatoes.
• Healthy Fats: Incorporate avocados, coconut oil, olives, nuts, seeds, and ghee into your meals.
• Fruit: Limit to one low-glycemic portion per day, such as berries, apples, or grapefruit.
• Spices and Herbs: Use a wide variety to flavor your food and broth, including turmeric, ginger, cayenne, and fresh herbs.

Foods to Avoid Completely:

• Grains: All types, including wheat, rice, corn, and oats.
• Dairy: No milk, cheese, or yogurt, except for ghee.
• Legumes: Avoid beans, lentils, peas, and peanuts.
• Sugar: Eliminate all refined and natural sugars, including honey and maple syrup.
• Processed Foods: Steer clear of anything with additives, artificial sweeteners, or preservatives.
• Refined Fats: Canola oil and margarine are not permitted.
• Alcohol and Sugary Beverages: All are off-limits during the 21-day plan.

Sample Bone Broth Diet Plan (Weekly Cycle)

Here is a simple breakdown of how a week on the bone broth diet might look. Remember to separate your mini-fast days.

Meal	5 Eating Days	2 Mini-Fast Days
Morning	Scrambled eggs with spinach cooked in ghee, side of berries, and 1 cup bone broth	1 cup of warmed bone broth
Mid-Morning Snack	1 cup bone broth	1 cup of warmed bone broth
Lunch	Large salad with grilled chicken, avocado, bell peppers, and olive oil dressing	1 cup of warmed bone broth
Afternoon Snack	Handful of nuts or 1 cup bone broth	1 cup of warmed bone broth
Dinner (before 7 pm)	Baked salmon with roasted asparagus and sweet potato	1 cup of warmed bone broth
Evening Snack	1 cup bone broth	1 cup of warmed bone broth

Potential Benefits and Drawbacks

While personal anecdotes abound, it's important to consider both the pros and cons of this restrictive plan.

Benefits

• Gut Health Support: The gelatin and amino acids like glutamine found in bone broth can help strengthen the intestinal lining, which may be beneficial for those with digestive issues.
• Weight Management: The combination of low-calorie fasting days and satiating protein in the broth can lead to overall calorie reduction and potentially weight loss.
• Reduced Inflammation: By eliminating common inflammatory foods like sugar and grains, and including anti-inflammatory amino acids, the diet may help lower inflammation markers.
• Improved Skin: The collagen in bone broth is a key component of skin elasticity. While it's broken down during digestion, the resulting amino acids can support the body's natural collagen production.

Drawbacks

• Nutrient Deficiencies: Restricting entire food groups like grains and dairy can lead to deficiencies in essential nutrients like fiber, calcium, and certain B vitamins.
• Unsustainable: For many, the strict nature of the diet and low-calorie fasting days are not a long-term solution for weight management, leading to potential rebound weight gain.
• Side Effects: The transition to fasting and low-carb eating can cause side effects like fatigue, headaches, and nausea, especially for beginners.
• Not for Everyone: Certain individuals, such as those who are pregnant, breastfeeding, recovering from an eating disorder, or managing specific health conditions, should not attempt this diet.

Making Your Own Bone Broth

While high-quality store-bought versions are available, making your own bone broth gives you full control over the ingredients and sodium content.

Simple Bone Broth Recipe

Ingredients:

• 2 lbs beef or chicken bones (knuckles, joints, and feet are great sources of collagen)
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 tbsp apple cider vinegar (helps draw minerals from bones)
• Filtered water to cover
• Optional: bay leaves, fresh thyme, peppercorns

Instructions:

1. Roast the bones in the oven at 400°F (200°C) for 30 minutes to enhance flavor.
2. Combine the bones, vegetables, and vinegar in a large pot or slow cooker.
3. Cover with filtered water, ensuring bones are submerged.
4. Bring to a boil, then reduce to a low simmer. Simmer for at least 12-24 hours for chicken bones or 24-48 hours for beef bones.
5. Skim off any foam that rises to the top during the first few hours.
6. Strain the broth through a fine-mesh sieve, discarding the solids.
7. Allow to cool, then refrigerate or freeze. The broth should gel when cold, indicating a high collagen content.

Conclusion

A bone broth diet plan is a highly structured approach that combines Paleo-style eating with intermittent fasting to support weight loss and improve gut and skin health. The plan’s effectiveness is often tied to its restrictive, low-calorie nature, which some people find challenging to maintain long-term. While many proponents report positive results, consulting with a healthcare provider before beginning is highly recommended, especially given the dietary restrictions. For those seeking a long-term, balanced approach, incorporating bone broth into a more sustainable, whole-food diet is a viable and less restrictive alternative. A simple bone broth habit can still offer valuable nutrients and digestive support without the intensity of a full diet plan.

Frequently Asked Questions

What is the typical duration of a bone broth diet plan?

The most common duration for a bone broth diet plan is 21 days, as popularized by Dr. Kellyann Petrucci. However, some individuals opt for shorter, 7-day resets or a more flexible long-term maintenance plan.

Can I eat anything on a mini-fast day?

On a mini-fast day, you are limited to consuming 5 to 6 cups of bone broth, along with water, herbal tea, or coffee. No solid food is consumed, though one option allows for one small, solid-food snack.

Does bone broth really help with weight loss?

The weight loss associated with the bone broth diet is primarily attributed to the reduced calorie intake from the fasting days and the satiating effect of the protein in the broth. While beneficial, it is not necessarily more effective for weight loss than a standard reduced-calorie diet.

What are the common side effects of the bone broth diet?

Common side effects can include fatigue, headaches, and nausea, particularly when transitioning into the fasting periods. Some people may also experience digestive changes due to reduced fiber intake on mini-fast days.

Is store-bought bone broth acceptable?

Store-bought bone broth can be used, but quality varies greatly. It is recommended to choose organic, low-sodium options with minimal ingredients. Making homemade broth provides better control over quality and ingredients.

What happens after the initial 21 days?

After completing the 21-day plan, many proponents transition to an 80/20 maintenance plan. This means eating approved foods 80% of the time, with 20% flexibility, and potentially continuing a weekly mini-fast.

Are there health risks associated with the bone broth diet?

Yes, potential risks include nutrient deficiencies due to restricting entire food groups and high sodium intake from some pre-made broths. There are also concerns about heavy metal content in some broths, though studies are inconclusive.