What Happens If You Only Eat Broth for a Week?

According to nutrition experts, a monotrophic diet like eating only broth is not a safe or effective long-term weight loss strategy. If you only eat broth for a week, you will experience rapid initial weight loss, but much of it will be water and muscle mass, not fat, alongside potential side effects and health risks.

Quick Summary

A week-long, broth-only diet can lead to temporary weight loss from water and muscle, but poses risks like nutritional deficiencies and muscle loss. It is not a sustainable or healthy strategy for weight management and can trigger disordered eating patterns.

Key Points

• Initial Weight Loss: Rapid weight loss during the first week is mainly due to water and glycogen loss, not body fat.

• Nutrient Deficiencies: A broth-only diet is severely lacking in essential nutrients, fiber, and healthy fats, which can lead to deficiencies.

• Muscle Loss: The low-calorie and low-protein nature of a broth diet forces the body to break down muscle tissue for energy.

• Energy and Mood Impacts: Expect fatigue, irritability, and lack of mental clarity due to insufficient calories and nutrient intake.

• Not Sustainable: The broth-only diet is a short-term, restrictive approach that can lead to unhealthy eating cycles and weight regain.

• Prioritize Balance: A healthier approach is to incorporate nutrient-rich broth into a varied diet, not to use it as the sole food source.

• Professional Consultation: It is always recommended to speak with a healthcare provider before starting any restrictive diet, especially if you have underlying health conditions.

The Lure of the Broth Diet: Why It’s Not a Long-Term Fix

Many individuals are drawn to broth-only diets for a variety of reasons, often hoping for a quick weight loss solution or a “reset” for their digestive system. Proponents of such cleanses claim benefits like reduced inflammation, improved gut health, and enhanced energy. While some anecdotal accounts may suggest positive short-term outcomes, focusing solely on broth for a week fails to provide the balanced, sustainable nutrition your body requires. The appeal of such a diet is in its simplicity, but this simplicity comes at a significant cost to your overall health.

Short-Term Effects of a Week-Long Broth Diet

During the initial days of a broth-only diet, your body will undergo several changes as it adapts to the severe calorie restriction. This is a form of fasting, and the body's response is predictable, though not without risks.

• Rapid weight loss: In the first few days, you will likely see a drop on the scale. This is primarily due to the loss of water weight and stored glycogen, not body fat. As you reduce carbohydrate intake, your body uses up its stored glycogen, which holds water. Once you resume a normal diet, this weight is easily regained.
• Electrolyte imbalances: Broth can provide some electrolytes like sodium and potassium, but a broth-only diet often lacks the necessary balance. This can lead to fatigue, headaches, dizziness, and muscle cramps. This is a common side effect known as the "keto flu" when the body transitions away from using carbohydrates for energy.
• Energy fluctuations and fatigue: Your body will be running on a severely restricted calorie intake, often well below the recommended daily minimum. This will cause significant energy crashes, irritability, and difficulty concentrating. Your body is designed to use carbohydrates for fuel, and transitioning to an alternative fuel source takes time and can be difficult.
• Digestive changes: While some claim a digestive "rest," the low fiber intake from a broth-only diet can lead to gastrointestinal issues like constipation, bloating, and gas. The digestive system requires fiber and a variety of foods to function optimally.

The Long-Term Consequences of Restrictive Liquid Diets

Beyond the initial week, the risks of a broth-only diet escalate significantly. It is not designed for long-term use and can have serious negative repercussions.

• Nutrient deficiencies: Broth, even bone broth, does not contain a full spectrum of essential vitamins, minerals, fiber, and healthy fats. A week of this diet puts you at risk for deficiencies that can impact bone health, skin, and overall metabolic function. Long-term use can lead to malnutrition.
• Muscle loss: The body will start to break down muscle tissue for energy when it does not receive enough calories from its diet. Broth provides protein, but not nearly enough to preserve muscle mass, especially with the extremely low calorie count. This loss of lean mass can slow down your metabolism, making future weight management even harder.
• Yo-yo dieting and disordered eating: The extreme restriction and subsequent rebound weight gain can lead to a vicious cycle of yo-yo dieting. Restrictive diets often categorize foods as good or bad, which can foster an unhealthy relationship with food, leading to guilt and binge-eating.
• Impact on metabolic health: Studies on prolonged fasting have shown that while it can lead to short-term improvements in some metabolic markers, these benefits often disappear after the fast ends and weight is regained. Sustainable changes require a balanced diet and consistent, healthy habits, not a quick-fix cleanse.

Broth-Only Diet vs. Balanced Broth Integration

Feature	Broth-Only Diet (7 Days)	Balanced Broth Integration
Nutritional Profile	Critically low in essential nutrients, fiber, and calories.	Broth complements a diet rich in fruits, vegetables, and whole foods.
Weight Loss	Rapid, temporary weight loss (mostly water and muscle).	Sustainable, healthy weight management through moderate calorie deficit.
Energy Levels	Significant fatigue, irritability, and crashes.	Steady energy provided by a variety of nutrient sources.
Digestive Impact	Potential for constipation and bloating due to low fiber.	Supports gut health with glycine and other nutrients without negative side effects.
Sustainability	Not sustainable; often leads to yo-yo dieting and cravings.	Supports long-term, healthy eating habits and overall well-being.

Conclusion: The Healthy Approach to Broth

While broth can be a nutritious and flavorful addition to a balanced diet, using it as the sole source of nutrition for an entire week is a restrictive and potentially harmful practice. The quick weight loss is misleading, stemming largely from water and muscle loss, and is not a sustainable path to health. For genuine, long-lasting wellness, the focus should be on integrating nutrient-dense foods, including broth, into a varied and balanced diet. For most people, a broth cleanse is not medically necessary and carries more risks than benefits. If you are considering any restrictive diet, always consult a healthcare professional to ensure it aligns with your specific health needs and goals. For more information on creating a balanced and healthy eating plan, visit Nutrition.gov.

Frequently Asked Questions

Is it safe to do a broth-only cleanse for a week?

No, it is not considered a safe or effective strategy for most people. Such a restrictive diet is low in calories and lacks essential macronutrients and fiber, leading to fatigue, nutrient deficiencies, and muscle loss.

Will a broth diet help me lose body fat permanently?

A broth-only diet will likely cause temporary weight loss, but this is primarily water weight and muscle mass, not fat. The weight is likely to be regained once you return to normal eating patterns, and the restrictive nature can damage your metabolism.

What are the common side effects of a week-long broth fast?

Common side effects include headaches, dizziness, fatigue, irritability, potential electrolyte imbalances, constipation from lack of fiber, and hunger.

Can drinking only broth harm my gut health?

While some proponents suggest a gut 'reset,' a broth-only diet lacks the necessary fiber and diverse nutrients to maintain a healthy gut microbiome. The restrictive nature can cause digestive issues and, in the long run, contribute to gut problems rather than healing them.

What happens when you stop eating only broth?

When you resume eating solid food, you will likely experience rebound weight gain as your body restores water and glycogen stores. There is also a risk of binge eating due to feeling deprived, which can lead to unhealthy eating cycles.

Can I build muscle on a broth-only diet?

It is nearly impossible to build or even maintain muscle on a broth-only diet. The severe calorie and protein restriction will cause your body to break down existing muscle tissue for energy, not build new mass.

Is it a good idea to do a broth diet for detoxification?

The human body has efficient natural detoxification systems (liver and kidneys) that do not require restrictive cleanses. Providing the body with a full range of nutrients from a balanced diet is the best way to support these natural functions.