What is the 21 day broth diet?
The 21 day broth diet is a short-term, low-carb regimen developed by Dr. Kellyann Petrucci. The core principle involves a cyclical pattern of eating: five days of a Paleo-style, whole-foods diet, and two non-consecutive “mini-fast” days where only bone broth is consumed. This cycle repeats for a total of 21 days. During the non-fasting days, bone broth is also consumed as a snack, providing a consistent intake throughout the week. The diet claims to trigger weight loss through calorie restriction and to offer other benefits like improved skin and gut health due to the collagen and amino acids in bone broth. However, as with many restrictive diet plans, it comes with risks and criticisms that potential followers should consider.
How the 21-day plan is structured
The diet's framework is built around a weekly schedule that alternates between regular eating and mini-fasting days. This cycle is repeated over three weeks to complete the 21-day program.
- Mini-Fast Days (2 non-consecutive days): On these days, calorie intake is significantly reduced. Participants consume five to six cups of bone broth, and can also drink water, herbal tea, and coffee. This provides a low-calorie, high-protein intake that helps manage hunger, although overall calorie levels (around 600 calories) are very low.
- Non-Fasting Days (5 days): These days follow a low-carb, Paleo-style eating pattern. The focus is on whole, unprocessed foods, including lean proteins, healthy fats, and non-starchy vegetables. In addition to meals, dieters drink one to three cups of bone broth as a snack.
- Maintenance Phase: After the initial 21 days, many resources suggest transitioning to an 80/20 plan to maintain results. This involves eating approved foods 80% of the time, allowing some flexibility with previously restricted items.
Foods to enjoy on the 21-day broth diet
The non-fasting days encourage eating a variety of whole, nutrient-dense foods. Focusing on these approved items helps reduce inflammation and caloric intake.
- Proteins: Grass-fed beef, pasture-raised chicken, eggs, and wild-caught fish are encouraged.
- Non-Starchy Vegetables: Broccoli, cauliflower, spinach, asparagus, kale, and bell peppers form the bulk of vegetable intake.
- Healthy Fats: Olive oil, coconut oil, avocado, ghee, and nuts are primary fat sources.
- Limited Fruit: Low-glycemic fruits like berries, apples, and grapefruit are allowed in small quantities.
- Beverages: Water, unsweetened tea, coffee, and, of course, bone broth are staples.
Foods to avoid
To adhere to the Paleo-inspired principles and reduce inflammation, a number of food groups are eliminated during the 21-day period.
- Grains: This includes all grains, even gluten-free options like rice, oats, and quinoa.
- Dairy: Most dairy products are cut out, with the exception of ghee.
- Legumes: Beans, lentils, peanuts, and soy products are not permitted.
- Processed Foods: All processed foods, refined sugar, and sugary beverages are avoided.
- Alcohol: Consumption of alcohol is prohibited during the 21 days.
Potential benefits vs. known risks
While proponents highlight the benefits, it's crucial to understand the scientific backing and potential drawbacks.
Potential Benefits
- Weight Loss: The combination of intermittent fasting and a low-calorie diet can lead to short-term weight loss. The protein in bone broth also helps promote satiety, which can assist with appetite control.
- Gut Health: Bone broth contains amino acids like glycine and glutamine, which may strengthen the gut lining. However, the diet's low fiber content can also cause digestive issues.
- Skin Health: The diet's emphasis on collagen-rich bone broth and whole foods is theorized to improve skin elasticity and reduce wrinkles, although direct evidence is anecdotal.
- Reduced Inflammation: Eliminating processed foods, sugar, and other common allergens can contribute to reduced inflammation in the body.
Potential Risks
- Nutrient Deficiencies: The restrictive nature of the diet, which eliminates major food groups like grains and dairy, puts followers at risk of deficiencies in fiber, calcium, and other essential nutrients.
- Low Calorie Intake: Fasting days involve very low calorie consumption, which can lead to fatigue, headaches, and brain fog, sometimes referred to as "carb flu". This can be particularly risky for athletes or people with demanding physical activity levels.
- Yo-Yo Dieting: Since the diet is highly restrictive and short-term, there is a risk of rebound weight gain once the 21 days are over. This cycle of dieting and binging can be detrimental to metabolism and overall health.
- Heavy Metal Concerns: Some experts have raised concerns that bone broth may contain trace amounts of heavy metals like lead, although the risk is low, and sourcing high-quality bones can mitigate this risk.
Comparison: 21-Day Broth Diet vs. Balanced Diet
| Feature | 21-Day Broth Diet | Balanced Diet Approach |
|---|---|---|
| Food Variety | Highly restrictive, eliminating multiple food groups like grains, dairy, and legumes. | Includes a wide range of food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. |
| Sustainability | Short-term and difficult to maintain long-term due to extreme restrictions. Often leads to rebound weight gain. | Sustainable and promotes lifelong healthy eating habits. |
| Nutrient Density | May lead to deficiencies in fiber, calcium, and carbohydrates due to food group elimination. | Provides all essential macronutrients and micronutrients for optimal health. |
| Scientific Backing | Specific claims lack peer-reviewed scientific evidence. Benefits are largely attributed to intermittent fasting and whole-food principles rather than bone broth itself. | Well-established scientific evidence supports the long-term benefits of balanced, varied eating. |
| Risk of Malnutrition | High risk, especially on fasting days and over prolonged use. Can cause fatigue, bloating, and other digestive issues. | Low risk, as it provides a comprehensive nutrient profile. |
Conclusion: Is the 21 day broth diet right for you?
The 21 day broth diet offers a structured, short-term plan that combines intermittent fasting with a low-carb, Paleo-style diet. While it may provide short-term weight loss and other benefits for some individuals, its highly restrictive nature makes it difficult to sustain and poses a risk for nutrient deficiencies. The diet is not a magic bullet, and many of its claimed benefits can be achieved through less restrictive, long-term dietary changes. Before starting any restrictive plan, especially if you have an underlying health condition, consult with a healthcare professional to ensure it is safe and appropriate for your needs. For most, a balanced, whole-foods diet and regular exercise are more effective and sustainable for long-term health and weight management.
