The bone broth diet is a dietary plan that integrates intermittent fasting and the paleo diet with daily consumption of bone broth. While often implemented over 21 days, a two-week version condenses the cycles into a shorter period for those seeking a quick reset. Developed by Dr. Kellyann Petrucci, this regimen focuses on nutrient-rich whole foods while eliminating processed foods, grains, dairy, and added sugars.
The Core Principles
The 2 week bone broth diet follows a 5:2 pattern, cycling through eating days and modified fasts for two consecutive weeks.
- Eating Days (10 days total): On five days of each week, followers adhere to a low-carb, paleo-style diet. Meals primarily consist of lean proteins, non-starchy vegetables, healthy fats, and some fruit. Alongside these meals, participants consume one to three cups of bone broth daily as a snack. The diet suggests eating the last meal by 7 p.m. to incorporate a fasting window.
- Modified Fasting Days (4 days total): On two non-consecutive days each week, the diet calls for a "mini-fast." On these days, calorie intake is drastically reduced by consuming five to six cups of bone broth throughout the day. Water, herbal tea, and black coffee are also permitted.
Potential Benefits and How They Relate to the Diet
The appeal of the bone broth diet stems from several potential health benefits, though many are linked to the individual components rather than the specific combination.
- Weight Loss Support: The combination of calorie restriction from fasting days and the satiating effects of protein-rich bone broth can aid in weight loss. The paleo-focused eating days also promote consumption of whole, unprocessed foods, which naturally reduces overall caloric intake.
- Gut Health Improvement: Proponents suggest that the collagen, gelatin, and amino acids found in bone broth help support and repair the gut lining. By eliminating common inflammatory foods like grains and dairy, the diet may reduce intestinal irritation and promote better digestive health.
- Reduced Inflammation: The elimination of inflammatory foods and the incorporation of anti-inflammatory bone broth are believed to help reduce overall bodily inflammation. Reducing inflammation is associated with improvements in various chronic health conditions.
- Joint and Skin Health: Bone broth contains collagen, a protein vital for connective tissues. The diet's emphasis on consuming high-quality bone broth is touted to improve skin elasticity and support joint function.
A Sample 2-Week Plan
Week 1
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Scrambled eggs with sautéed spinach | Grilled chicken salad with olive oil vinaigrette | Baked salmon with roasted broccoli | Bone broth |
| Tuesday | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) |
| Wednesday | Avocado toast on gluten-free bread | Leftover salmon with asparagus | Beef stir-fry with mixed vegetables | Bone broth |
| Thursday | Smoothie with berries, almond milk, and protein powder | Large salad with tuna and avocado | Roasted chicken breast with sweet potatoes | Bone broth |
| Friday | Scrambled eggs with bell peppers and onions | Leftover chicken and vegetables | Shrimp scampi with zucchini noodles | Bone broth |
| Saturday | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) |
| Sunday | Paleo pancakes with fresh fruit | Leftover shrimp with sautéed spinach | Beef roast with carrots and celery | Bone broth |
Week 2
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Eggs with avocado | Large salad with grilled fish | Turkey meatballs in marinara sauce | Bone broth |
| Tuesday | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) |
| Wednesday | Green smoothie | Leftover meatballs with zucchini | Pork chops with steamed green beans | Bone broth |
| Thursday | Veggie omelet | Beef bone broth soup with vegetables | Chicken fajita bowl (no tortillas) | Bone broth |
| Friday | Scrambled eggs with mushrooms | Leftover chicken with salad | Baked cod with asparagus | Bone broth |
| Saturday | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) | Bone Broth Mini-Fast (6 cups) |
| Sunday | Sweet potato hash with eggs | Large salad with leftover cod | Roast beef with root vegetables | Bone broth |
What to Eat and What to Avoid
Allowed Foods (Non-Fasting Days)
- Proteins: Grass-fed beef, pasture-raised chicken, turkey, fish, and eggs.
- Vegetables: Non-starchy vegetables like leafy greens, broccoli, cauliflower, asparagus, and bell peppers.
- Fats: Healthy fats from avocados, coconut oil, nuts, seeds, and olive oil.
- Fruits: A small portion of low-sugar fruits like berries and melons.
- Broth: Homemade or high-quality store-bought bone broth.
- Beverages: Water, herbal tea, black coffee.
Forbidden Foods
- Grains and Legumes: All forms of grains (wheat, rice, oats) and legumes (beans, lentils) are excluded.
- Dairy: Dairy products, including milk, cheese, and yogurt, are not permitted.
- Added Sugars: This includes refined sugar, high-fructose corn syrup, and most sweeteners.
- Processed Foods: All processed and packaged foods are avoided.
- Alcohol: Alcoholic beverages are prohibited.
Making Your Own Bone Broth
For best results, many followers make their own bone broth to control quality and maximize nutrient extraction. This process typically involves simmering roasted bones from pasture-raised animals with vegetables and a splash of apple cider vinegar. The extended simmering process (up to 24 hours) helps extract collagen, minerals, and amino acids. A high-quality broth will often gel when refrigerated due to its collagen content, a key indicator of its richness.
How It Compares to Other Diets
| Feature | Bone Broth Diet (2 Weeks) | Standard Calorie Restriction Diet | The 5:2 Intermittent Fasting Diet |
|---|---|---|---|
| Duration | 14 days, with 2 fast days per week | Ongoing | Weekly, 2 non-consecutive fast days |
| Meal Structure | 5 paleo eating days and 2 bone broth fast days per week | No specific meal timing, focuses on total calories | 5 normal eating days and 2 reduced-calorie days per week |
| Food Restrictions | Strict paleo and no dairy, grains, or sugar | Focuses on calorie reduction, less food group restriction | Less restrictive on eating days |
| Key Component | Daily bone broth consumption | No specific food emphasis | Focuses solely on intermittent fasting |
| Weight Loss | Achieved via calorie reduction and fasting | Depends on consistent calorie deficit | Depends on overall calorie deficit |
Conclusion
The 2 week bone broth diet is a restrictive but brief program combining elements of the paleo diet and intermittent fasting with the nutritional boost of bone broth. It is designed to promote weight loss and support gut health by reducing calorie intake and eliminating common inflammatory foods. However, critics argue that the weight loss benefits are primarily due to calorie restriction, and the diet may be low in fiber and certain nutrients due to its restrictive nature. Before starting any restrictive diet, it is always recommended to consult a healthcare professional to ensure it aligns with your health needs. For those interested in a more detailed, longer-term version, the standard program is typically 21 days.
For more information on the health benefits and risks associated with the bone broth diet, you may wish to consult research on intermittent fasting.
Potential Risks and Considerations
- Nutrient Deficiencies: The restrictive nature of the diet, particularly the elimination of dairy and grains, could lead to deficiencies in essential nutrients like calcium and fiber.
- Calorie Levels: The fasting days, with very low caloric intake, may not be suitable for all individuals, including pregnant or breastfeeding women, immunocompromised individuals, or those with a history of disordered eating.
- Sustainabily: The diet's strict rules can be challenging to maintain, and some people may experience weight rebound after the program ends.
Disclaimer: This information is for educational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new diet plan.
A Note on Bone Broth Quality
Not all bone broths are created equal. For the best results on the bone broth diet, it is crucial to use high-quality, long-simmered broth. True bone broth is rich in collagen and amino acids, often gelling when cooled. Many store-bought broths are simply stock and lack these benefits. Making your own from organic, grass-fed animal bones is recommended, but high-quality commercial brands are also available.
- Collagen: Extracted from simmering bones, this protein supports skin and joint health.
- Amino Acids: Rich in glycine and proline, which play a role in gut health and connective tissue repair.
- Minerals: A good source of minerals like magnesium, potassium, and calcium.
The Role of Intermittent Fasting
The integration of intermittent fasting is a key part of this diet's structure. The mini-fast days are intended to provide the benefits of intermittent fasting, such as reduced insulin levels and increased cellular repair processes (autophagy), while still providing some nutrients and protein through the bone broth. This can be less strenuous than a full water-only fast, making it more manageable for some individuals.
Comparison with Other Approaches
Comparing the bone broth diet to a simple calorie-restricted diet highlights its unique methodology. While a standard calorie deficit focuses solely on reducing caloric intake, the bone broth diet adds layers of food quality and timing. The paleo aspect removes inflammatory foods, and the intermittent fasting provides structured calorie breaks. This multi-pronged approach may offer benefits beyond simple weight loss for some individuals, though the restrictive nature requires careful consideration.
Potential for Weight Loss
While anecdotal evidence of rapid weight loss exists, scientific research on the specific bone broth diet is limited. Any weight loss is likely the result of the significant reduction in calories on fasting days and the elimination of processed foods and sugars on eating days. The high protein and gelatin content of the broth can also promote a feeling of fullness, which helps manage hunger.
Bone Broth and Gut Health
Bone broth has been used for centuries for its supposed digestive benefits. The collagen and gelatin are believed to have a soothing effect on the gut lining, potentially helping conditions like "leaky gut syndrome". The diet's removal of common gut irritants like grains and dairy complements this healing process, though scientific evidence for these claims remains largely anecdotal.
Conclusion (Extended)
In summary, the 2 week bone broth diet provides a structured, albeit restrictive, approach to jump-start weight loss and improve gut health. By combining paleo principles, intermittent fasting, and consistent bone broth consumption, it aims to reset the body by eliminating inflammatory foods and promoting nutrient intake from whole sources. However, the diet is not without its risks and potential downsides, including low caloric intake on fast days and the potential for nutrient deficiencies. Individuals considering this diet should be aware of its limitations and consult a medical professional, especially if they have pre-existing health conditions. The benefits of bone broth itself, rich in collagen and amino acids, can be incorporated into a less restrictive, balanced diet as well, providing a less intensive alternative for those not wanting to follow the full program.
