What is the bone broth diet plan?

December 19, 2025 •

4 min read

According to naturopathic doctor Kellyann Petrucci, the creator of the popular 21-day diet, followers can lose up to 15 pounds by combining strategic fasting with whole foods. The bone broth diet plan is a low-carb, paleo-style regimen that leverages the nutrient-rich liquid to support weight loss and improve gut health.

Quick Summary

The bone broth diet combines intermittent fasting with a paleo-style eating pattern over 21 days. Participants eat a whole-foods diet for five days and perform mini-fasts with bone broth on two non-consecutive days each week. The program aims to support weight loss, gut health, and skin appearance.

Key Points

Core Structure: The 21-day bone broth diet combines five days of paleo-style eating with two non-consecutive mini-fasts per week.
Daily Broth: Participants consume 1-3 cups of bone broth on eating days and 5-6 cups on mini-fast days.
Food Focus: The diet emphasizes whole foods like meat, fish, non-starchy vegetables, and healthy fats while excluding grains, dairy, legumes, and sugar.
Potential Benefits: Advocates suggest benefits for weight loss, gut health, reduced inflammation, and improved skin and joint health.
Considerations: The diet can be restrictive and low in calories, and professional consultation is recommended before starting, especially for those with health conditions.
Long-Term Strategy: After the initial 21 days, many transition to a maintenance phase, eating approved foods 80% of the time.

A Detailed Look at the Bone Broth Diet

The Foundational Principles

The bone broth diet is built on a simple yet structured approach: alternating between eating whole foods and modified fasting, all while incorporating nutrient-dense bone broth daily. For a standard 21-day cycle, five days of the week are dedicated to following a paleo-style diet, while two non-consecutive days are reserved for "mini-fasts". Proponents claim that this combination not only aids weight loss but also offers benefits for gut health, inflammation, and skin.

How the 21-Day Plan is Structured

The 21-day plan is the most well-known version of the bone broth diet. It follows a weekly pattern repeated over three weeks. This cycle combines regular eating days with mini-fast days, providing a balance between consuming solid food and resting the digestive system.

Regular Eating Days (5 days per week): On these days, participants eat three meals a day. The diet restricts processed foods, grains, sugar, dairy, and legumes, focusing instead on a variety of whole, unprocessed foods. A typical plate on these days consists of lean protein, non-starchy vegetables, and healthy fats. Additionally, one to three cups of bone broth are consumed as snacks.
Mini-Fast Days (2 non-consecutive days per week): On these days, all solid food is eliminated. Instead, followers consume five to six cups of bone broth spread throughout the day. This modified fast provides the body with some nutrients and protein to help manage hunger and maintain energy levels, offering a gentler alternative to a water-only fast.

What to Eat (and What to Avoid)

Foods to Eat:

Proteins: Grass-fed beef, pasture-raised chicken, wild-caught fish, and eggs.
Vegetables: Primarily non-starchy varieties such as leafy greens, broccoli, asparagus, and bell peppers. Some starchy vegetables like sweet potatoes are allowed in moderation.
Healthy Fats: Avocados, olive oil, coconut oil, ghee, and nuts.
Fruits: Low-glycemic options like berries, apples, and citrus fruits are encouraged in small amounts.
Beverages: Bone broth, water, and herbal tea.

Foods to Avoid:

Grains: This includes wheat, rice, corn, and oats.
Legumes: Beans, lentils, and peanuts.
Dairy: Milk, cheese, and yogurt are excluded, except for some clarified butter (ghee).
Sugar & Sweeteners: All added sugars, artificial sweeteners, and high-fructose corn syrup.
Processed Foods: Refined oils, commercial sauces, and pre-packaged snacks.

Potential Benefits and Considerations

The bone broth diet draws on several established nutritional concepts, but it's important to approach it with a balanced perspective. While individual results vary, and little clinical research specifically examines the complete diet, some of its components are well-studied.

Weight Loss: The diet promotes weight loss by reducing overall calorie intake through mini-fasting and eliminating processed foods. The high protein and collagen content in bone broth can also promote a feeling of fullness, which helps curb cravings.

Gut Health: Bone broth contains compounds like gelatin, glycine, and glutamine, which some evidence suggests may help strengthen and repair the intestinal lining, potentially improving symptoms associated with leaky gut syndrome.

Skin and Joint Health: The diet's emphasis on collagen intake is believed to support skin elasticity and reduce joint pain, though studies using bone broth for these benefits are limited.

Risks: The diet is restrictive, especially on mini-fast days where calorie intake is extremely low. This can lead to nutritional deficiencies if followed long-term without proper supplementation. Potential for heavy metal toxicity from poorly sourced bones is also a concern. It is recommended to consult a doctor before starting, especially for individuals with underlying health conditions or those who are pregnant.

Bone Broth vs. Standard Reduced-Calorie Diet


Feature	Bone Broth Diet	Standard Reduced-Calorie Diet
Mechanism	Combines paleo eating with intermittent fasting via bone broth mini-fasts.	Focuses solely on consuming fewer calories than the body expends, often with flexible food choices.
Fasting Component	Includes two non-consecutive mini-fasts per week where only bone broth is consumed.	Typically does not include structured fasting days.
Food Restrictions	Highly restrictive, eliminating grains, legumes, dairy, and most sugars.	Less restrictive, allowing for a broader range of foods as long as they fit within calorie goals.
Gut Health Focus	Emphasizes gut-healing nutrients from bone broth and avoidance of inflammatory foods.	Less specific focus on gut-healing foods.
Sustainability	Restrictive nature can make long-term adherence challenging for some individuals.	Can be more flexible and sustainable over a longer period.

Recipes for the Bone Broth Diet

Here are some simple recipe ideas for both feeding days and mini-fast days:

Feeding Day Meal Ideas:

Breakfast: Scrambled eggs with sautéed spinach and avocado slices.
Lunch: Large salad with grilled chicken, mixed greens, cucumber, bell peppers, and olive oil dressing.
Dinner: Baked salmon with roasted asparagus and sweet potato.

Mini-Fast Day Recipe:

Morning Broth: Warm one cup of high-quality bone broth with a pinch of sea salt and turmeric.
Mid-Day Broth: Heat a cup of bone broth and add a tablespoon of coconut oil for extra satiety.
Evening Broth: Enjoy a simple, warm cup of broth seasoned with a dash of ginger and pepper.

Conclusion: A Potential Reset, Not a Permanent Fix

The bone broth diet offers a structured, short-term approach to kickstart weight loss and promote better eating habits by combining intermittent fasting with a whole-foods paleo framework. While anecdotal evidence and general principles support potential benefits for weight loss, gut health, and skin, it is not a magic bullet. Its restrictive nature makes long-term adherence difficult and may not be suitable for everyone. For those seeking a metabolic reset or a clearer dietary framework, it can be a valuable tool. However, for sustainable, long-term health, incorporating bone broth into a balanced, whole-food diet is often a more realistic approach. As with any significant dietary change, it's wise to consult a healthcare provider, especially for individuals with pre-existing conditions.

Here is a resource on making your own bone broth

Frequently Asked Questions

The 21-day plan is a weight loss and wellness program popularized by naturopathic doctor Kellyann Petrucci. It involves eating a low-carb, paleo-style diet five days a week and performing two non-consecutive 'mini-fasts' on the other two days, consuming only bone broth.

On the bone broth diet, mini-fasts are encouraged, which involve drinking bone broth rather than consuming solid food. While bone broth contains some calories and technically breaks a strict water fast, it is intended to help curb hunger and provide nutrients during the mini-fasting periods.

Proponents suggest benefits such as weight loss due to calorie restriction and increased protein intake, improved gut health from gelatin and amino acids, and reduced inflammation from eliminating processed foods.

The diet restricts grains, legumes, dairy products (except ghee), added sugars, processed foods, and most starchy vegetables.

The diet is very restrictive and may not be suitable for everyone. Pregnant or nursing women, those with a history of eating disorders, or individuals with underlying health conditions should consult a doctor before starting. Concerns also exist about potential heavy metal exposure from low-quality bones.

High-quality bone broth is made by simmering animal bones and connective tissue for an extended period, typically 12-24 hours or more. It can be made at home using bones from organic, pasture-raised animals, or purchased from a reputable source.

While similar, bone broth is typically simmered for much longer than standard stock, which helps to extract more collagen, gelatin, amino acids, and minerals from the bones. This extended cooking time gives it a richer, more nutrient-dense profile.

Creator Kellyann Petrucci claims some participants lose up to 15 pounds in 21 days, but results can vary widely. Much of the initial weight loss is often water weight, with sustainable fat loss dependent on long-term dietary changes.