The Bone Broth Diet: Meal Plan and How to Do

What Is the Bone Broth Diet?

The Bone Broth Diet focuses on drinking bone broth, which is a nutritious liquid made by simmering animal bones and connective tissues.

This diet has many versions, like the 7-day Bone Broth Diet plan or the 3-day Bone Broth Diet plan, but the main version is a 21-day plan that combines the Paleo Diet and intermittent fasting with a focus on whole, nutrient-dense foods.

The idea behind this diet is that the Paleo Diet and bone broth can support gut health and boost weight loss, while intermittent fasting can improve fat-burning, metabolism, and mental focus.

The Bone Broth Diet includes 3 main periods:

• Mini-Fast Days,
• Non-Fasting Days, and
• Maintenance Phase

To follow this diet, you should pick two nonconsecutive days per week to do a mini-fast. The other five days are non-fasting days. On both of them, you should eat your last meal by 7 p.m.

These three phases are designed to provide all the nutrients your body needs. Let’s see what exactly you need to do in each phase.

Mini-Fast Days

You can choose between the following two options on mini-fast days:

1. Drink 6 cups (8-ounce or 237 ml) of bone broth.
2. Drink 5 portions of bone broth, then finish the day with a snack containing high-protein foods, non-starchy vegetables, or foods with healthy fats like fatty fish such as salmon.

In both options, you'll only consume 300–500 calories on mini-fast days.

Non-Fasting Days

On days when you're not fasting, you should consume vegetables, fruit, and high-fat and high-protein foods. Remember that carbohydrates, including fruits and starchy vegetables, are limited to one portion per day to promote fat-burning.

Here are examples of the foods you can eat on non-fasting days. Each of the following meals is a separate example of what you can eat on this diet.

• Breakfast: You can have one portion of high-protein foods like scrambled eggs, one portion of high-fat foods like avocado, or one portion of fruits like berries.
• Lunch: You can have one portion of high-protein foods like grilled chicken breast, two portions of vegetables like a mixed salad with spinach and bell peppers, or one portion of high-fat foods like beef bacon.
• Dinner: You can have one portion of high-protein foods like baked salmon,  two portions of vegetables like roasted broccoli and carrots, or one portion of high-fat foods like almond butter. 
• Snacks: You can have one cup of bone broth twice a day.

Maintenance Phase

After 21 days, you can shift to an 80/20 maintenance plan. 80% of the time you eat the allowed foods, and the remaining 20% you can have other foods like dairy and alcohol. You can decide whether to continue the mini-fasts during the maintenance phase.

So except for the fasting days, you can choose between allowed foods to consume every nutrient your body needs. Fortunately, in the Bone Broth Diet, you can choose from different types of foods.

Learn More: What Is The Gary Brecka Diet? How to Follow The 30/30/30 Method?

What Can You Eat on a Bone Broth Diet?

During non-fasting days, you can select from a variety of whole and minimally processed foods. Here are some examples:

• High Protein Foods: Beef, chicken, turkey, fish, and eggs, preferably sourced from pastured, free-range, or wild-caught varieties
• Vegetables: Non-starchy options like asparagus, broccoli, leafy greens, tomatoes, and summer squash
• Fruits: Apples, berries, melons, citrus fruits, and kiwi, with a daily limit of one portion
• Foods with Healthy Fats: Avocados, coconut oil, nuts, olive oil, and ghee (clarified butter)
• Condiments: Celtic or pink Himalayan salt, various spices like cumin and paprika, vinegar, and salsa
• Flours: Almond flour and coconut flour
• Beverages: Coffee, tea, and water

The Bone Broth Diet reviews are almost positive because it’s introduced by an author, physician, and nutritionist, based on her clinical experiences.

Who Invented This Diet?

The Bone Broth Diet was introduced by Dr. Kellyann Petrucci, a naturopathic physician, and nutritionist. Dr. Petrucci developed this idea based on her clinical experience and research into the potential Bone Broth Diet results.

She has written several books on this topic, including "The Bone Broth Diet: Lose Up to 15 Pounds in 21 Days and Transform Your Health" and "The 10-Day Belly Slimdown: Lose Your Belly, Get Healthy, and Look and Feel Great."

While Dr. Petrucci is credited with introducing the Bone Broth Diet, the concept of consuming bone broth for its potential health benefits has been around for centuries and is a common practice in many traditional cultures. However, the specific diet plan related to the Bone Broth Diet is unique to Dr. Petrucci's approach.

This diet can help the dieters in many ways because of bone broth’s rich nutrition profile and minerals.

Bone Broth Benefits

Here are some of the benefits of consuming bone broth:

• Joint and Skin Health,
• Gut Health,
• Immune System Support,
• Weight Management,
• Bone Health, and
• Detoxification

Let’s take a closer look at each of the benefits and see how bone broth can affect our health and fitness.

Joint and Skin Health

Bone broth is rich in collagen, which is a protein that plays an important role in keeping our joints healthy and our skin looking youthful [1].

As we get older, our bodies produce less collagen, which can lead to achy joints and visible signs of aging on our skin. By drinking bone broth, we're giving our bodies an extra boost of collagen.

When we consume bone broth, the collagen gets broken down into amino acids, which our bodies can use to repair and rebuild the collagen in our joints and skin [2].

The collagen in bone broth can smooth out wrinkles, plump up the skin, and give it a healthy and radiant glow. The antioxidants and vitamins in bone broth, like vitamin C and zinc, also help protect the skin and promote an even and youthful complexion [3] [4].

Gut Health

Chronic inflammation is the root of many digestive disorders. By consuming bone broth, you're taking a proactive step toward better gut health [5].

Bone broth is good for individuals with gut problems like leaky gut or inflammatory bowel conditions. It contains gelatin, which has a soothing effect on the digestive system and can help repair the lining of your gut [6] [7].

Gelatin supports the integrity of the gut lining, reduces inflammation, and helps restore balance in the digestive system [8].

Also, compounds like calcium and magnesium play a vital role in supporting healthy digestion and nutrient absorption.

Calcium helps regulate muscle contractions in the digestive process, and magnesium supports the production of digestive enzymes [9] [10].

Immune System Support

One of the immune-boosting nutrients in bone broth is the amino acid glycine, which can enhance the activity of immune cells and help them better identify and eliminate threats [11].

The anti-inflammatory features of bone broth are also crucial for maintaining a well-functioning immune system. Chronic inflammation can weaken the immune response, but the nutrients in bone broth like gelatine can help reduce overall inflammation in the body [12].

The gelatin in bone broth can also help the immune system because of prebiotic-like effects that help nourish the beneficial bacteria in our gut.

Maintaining a healthy gut microbiome is essential for a better immune system, as the gut is the first line of defense against pathogens and infections [13] [14].

Weight Management

One of the key advantages of bone broth is its high protein content. Protein is known to promote feelings of fullness and satisfaction, which can curb the appetite and help you stick to your diet [15].

By consuming bone broth, you're giving your body a protein-packed boost that can prevent overeating [16]. Also, the gelatin in bone broth can help your body burn fat more efficiently, which helps healthy weight loss [17].

Bone broth also contains certain amino acids, like glycine and arginine, which can help preserve your lean muscle mass, which is crucial for achieving a healthy weight [18].

Bone Health

Bone broth is packed with calcium, magnesium, and phosphorus, which are important for maintaining bone density and strength. These minerals work together to support the structural integrity of your bones and help prevent conditions like osteoporosis [19].

Also, collagen provides flexibility and resilience to skeletal structure [20]. Moreover, bone broth contains amino acids like glycine and proline, which are the building blocks of collagen [21].

Detoxification

Glycine in bone broth supports the body's natural detoxification processes and helps eliminate waste and toxins [22]. It’s also rich in arginine, which can support the liver's ability to filter out harmful substances [23].

Other minerals in bone broth, such as calcium, magnesium, and phosphorus, also help detoxification. These nutrients help alkalinize the body, which means creating an environment that is less favorable for the buildup of toxins and waste [24].

Although bone broth can lead to these health benefits, you should consider the downsides of this liquid, which can be harmful to individuals with certain health conditions.

Learn More: What Is Paul Saladino's Diet? All You Should Know

What Are the Disadvantages of Bone Broth?

Bone broth can have the following disadvantages:

• High Histamine Levels,
• Potential Oxalate Concerns, and
• Time-Consuming Preparation

If you have the following conditions, it’s better to consult with a healthcare professional before starting this diet.

High Histamine Levels

Bone broth, especially when cooked for extended periods, can be high in histamine. For those with histamine intolerance or sensitivities, consuming too much bone broth can cause symptoms like headaches, digestive issues, or skin irritation [25] [26].

Potential Oxalate Concerns

Certain bone broths, especially those made from bones with a high cartilage content, like chicken feet or knuckles, can be high in oxalates.

Consuming large amounts of bone broth can worsen the situation for those with a tendency to form kidney stones or other oxalate-related health problems [27] [28].

Time-Consuming Preparation

Making high-quality bone broth at home can be a time-consuming process, as it requires simmering the bones for extended periods, often 12-24 hours or more, which is not suitable for everyone's lifestyle.

While bone broth is a rich liquid with healthy nutrition and minerals, it can’t be consumed as a main meal. Let’s find out why.

Can Bone Broth Replace a Meal?

Bone broth is a tasty and nutrient-rich liquid that can be a healthy addition to a balanced diet, but it can’t replace a main meal as a sole source of nutrition.

While bone broth contains protein and fat, it’s not a complete source of nutrition and does not provide all the essential nutrients the body needs to function properly.

While the high water content in the broth may keep you feeling full at first, you will likely be hungry and unsatisfied soon after. The table below shows the nutrients in 100 grams of bone broth [29].

So, as bone broth alone can’t provide everything you need, it’s better to have a meal plan that provides all the nutrients your body needs. You can use the following sample Bone Broth Diet plan and modify it based on your needs and preferences.

21-Day Bone Broth Diet Meal Plan

Here's a 21-day Bone Broth Diet meal plan you can use to start this diet.

This meal plan can provide every nutrient your body needs, but if you’re planning to lose weight, drinking only bone broth is not enough.

Can You Lose Weight by Drinking Bone Broth?

Bone broth can be a healthy and tasty addition to a weight loss plan, as it is low in calories and can help you feel full and satisfied between meals. But drinking bone broth alone is unlikely to lead to huge weight loss.

To lose weight, it’s important to create a calorie deficit by consuming fewer calories than you burn. It can be achieved through a healthy and balanced diet and regular physical activity.

There are different types of bone broth that you can use in your diet, and the main difference is in the source they’re coming from, for example, beef or chicken.

Learn More: Joe Rogan's Carnivore Diet: Benefits, Side Effects and Food List

Which Bone Broth Is the Best?

There are many kinds of bone broth you can use, such as:

• Beef Bone Broth,
• Chicken Bone Broth,
• Turkey Bone Broth,
• Fish Bone Broth, and
• Mixed Bone Broth.

Since each of these kinds of broth has its specific taste and features, the best choice is the one that aligns with your health condition and diet goals.

For example, if you prefer a richer flavor, beef bone broth can be the best choice. But, if you prefer a lighter and more versatile flavor, chicken bone broth can be a better option.

If you follow a vegetarian or vegan diet, vegetable broth would be the best option, as it does not contain animal products. But it can’t provide the same results as animal-source broth because it has less protein and fat with higher carbohydrates, so you should change your meal plan based on that.

Remember that different types of bone broth offer different nutritional benefits. For example, fish bone broth is rich in omega-3 fatty acids, while beef and chicken bone broths are high in protein and minerals like magnesium.

So, you should be aware of what your body needs and choose a broth that can provide them for you.

The Bone Broth Diet is followed by many celebrities, such as Salma Hayek, because of its diversity, healing effects, and variety of nutrients.

Which Celebrities Eat Bone Broth?

The features of bone broth have attracted the attention of many celebrities such as:

• Shailene Woodley: Actress Shailene Woodley is a big fan of bone broth and praises its use for conditions like leaky gut syndrome. In an interview with MTV News, she said that "bone broth is everything,"
• Kobe Bryant: He credited bone broth as an important part of his recovery process after injuries in 2013. Baxter Holmes of ESPN revealed that bone broth was the foundation of Kobe's pregame meal and it was carefully prepared for the NBA superstar.
• Salma Hayek: She credits bone broth as one of the secrets behind her youthful appearance. She revealed to People magazine that she regularly drinks bone broth, which is made by slow-cooking cow bones for many hours.

Also, many other celebrities like Gwyneth Paltrow, Kylie Jenner, Halle Berry, Kourtney Kardashian, and Mark Wahlberg are using bone broth in their daily diet.

Summary

The Bone Broth Diet is an effective way to improve skin, bone, and gut health along with losing weight. It has 3 phases, including 2 fasting days and 5 non-fasting days in a week, and continues for 3 weeks, after that, you can shift to an 80/20 maintenance plan.

Remember that the Bone Broth Diet, like every diet, should be done under the supervision of a healthcare professional to avoid any potential side effects, especially if you have certain health conditions.