With the rise in popularity of bone broth, so too has curiosity surrounding the bone broth diet. But what is it? Is it successful? How long does the bone broth diet last?
In simple terms, the bone broth diet is meant to help reverse the effects of aging, cause significant weight loss, and increase energy and vitality — all in 21 days.
The core of the diet involves going on a modified version of the popular Paleo diet — i.e. cutting out most sugars, all grains and many high-carbohydrate foods — and fasting for two days a week. This fasting involves drinking anywhere from three to six cups of bone broth daily. Non-fasting days involve light Paleo meals with a few cups of bone broth to supplement other meals and snacks.
Many people find that a Paleo diet helps with inflammation, gut health, autoimmunity, chronic conditions and weight loss. The bone broth diet takes Paleo to the next level and includes a significant amount of bone broth. While bone broth is Paleo and is part of many Paleo diets, a bone broth diet focuses first on consuming several cups of bone broth daily, supplemented with other Paleo foods.
If you want to start following the bone broth diet, you simply follow a Paleo diet and fast for two days each week. On these fasting days, rather than consuming your typical 2,000-3,500 calories, you'll be drinking several servings of bone broth. Just make sure that whichever bone source you choose uses bones from grass-fed cattle and collagen-rich bones like the neck, feet and femur.
Fasting is a cornerstone of the popular ketogenic and 5:2 diets, though neither has such a heavy emphasis on bone broth (as you might imagine). Fasting has been shown to reset the body's metabolism and decrease inflammation and blood glucose levels, and put the body into a state of ketosis — a state where it burns ketones (fat) for energy rather than glucose.
What this means for people fasting and following the bone broth diet is that they lose weight and feel energized and revitalized. That's why this protocol can have such a transformative effect in just 21 days — it incorporates the scientific advantages of occasional fasting with the proven health benefits of bone broth.
Why is bone broth good for you?
Bone broth is a superfood due to its high levels of key proteins like collagen, amino acids (glycine, glucosamine, arginine), and minerals like calcium and magnesium. This makes it incredible for improving skin health and digestion, and helping with those achy joints.
Bone broth also contains protein — 6-10 grams per cup — which means that fasting on the bone broth diet isn’t your typical detox diet. You’ll still take in anywhere from 18 to 32 grams of protein daily on the bone broth diet, which makes it more achievable for people who have blood sugar problems or who need more energy to get through the day.
Bone broth is frequently referred to as a superfood because it contains multiple nutrients that are hard to find in other foods, especially collagen. The nutrients found in bone broth are more easily absorbed from foods instead of supplements. So, while you can take a capsule or powder supplement, you’re getting more bang for your buck by consuming collagen from a whole food source.
Collagen is what gives bone broth that jiggly consistency that it gets when it cools or is refrigerated. That’s a sign of the gelatin goodness that is amazing for arthritis and joint pain, healthy skin and hair, and a healthy digestive tract.
The amino acids found in bone broth — glycine, glucosamine and glutamine — are amazing for improving health and wellness. Glycine aids in digestion, particularly breaking down fats and improving the work of the pancreas and gallbladder.
Glucosamine is frequently used in supplement form for arthritis or joint problems, but it is more easily absorbed from food sources — and bone broth is rich in glucosamine.
Glutamine is a popular nutrient for gut health and leaky gut because it helps to repair the lining of the small intestine. A diet rich in bone broth can actually be protective against leaky gut.
What are the benefits of bone broth?
Beyond the digestive benefits mentioned above, what else can bone broth do for you?
Bone broth aids in supporting the body’s natural detoxification mechanisms. Glycine supports liver function, and one of the liver’s greatest responsibilities is ridding the body of toxins. Glycine also helps lower oxidative damage that can occur as a result of these toxins because it helps produce antioxidants to preserve and protect tissue.
Arthritis is a common problem, but for those suffering from it, it doesn’t feel common at all. Addressing arthritis from a dietary standpoint can often prove successful, and bone broth is a great source of nutrients that can help joints, tendons and bones. Glucosamine is a popular supplement remedy that helps address wear and tear on the joints. Bone broth is a superfood source of this nutrient, and when combined with collagen, the glucosamine in bone broth is a one-two punch against the irritating and potentially devastating effects of arthritis.
Many people view bones as solid structures that stay the same year after year. In reality, bones are being remade on a regular basis until a person enters their mid-to-late thirties, and then bones experience a slow and steady breakdown. For some, this can happen faster than others. Bone broth is rich in nutrients that support bone health, along with skin, teeth and hair. All of these can be prone to breakdown during the normal aging process. Bone broth is rich in nutrients that naturally help to fight against the wear and tear of aging, and while it may not be the fountain of youth, bone broth may be the closest thing.
Who can follow the bone broth diet?
As with any dietary protocol, it’s important to check with your doctor or a qualified practitioner before starting something new. That being said, almost any adult will be able to do the bone broth diet. Exceptions would be pregnant or nursing women — who should not do bone broth fasts because they require more carbohydrates and calories in general — and anyone under the age of 21.
Bone broth is certainly an amazing food for babies, children and pregnancy, but it must be used in conjunction with a nourishing, whole food diet to support the growth needs of these vulnerable ages and states of being.
How to follow the bone broth diet
The bone broth diet doesn’t have to be a complicated protocol that is hard to stick to. While there are a few approaches to the bone broth diet, the basic idea is that you:
- Follow a Paleo diet way of eating for 21 days
- Don't eat any sweets or desserts (even Paleo-friendly ones)
- Drink plenty of water
- Swap meals for a cup of bone broth for 2-3 days each week at breakfast and lunch, then eat a normal dinner.
- Drink bone broth and water when hungry. The diet is not meant to be a starvation plan!
At Kettle & Fire, we want to make it easy for fans of Dr. Kellyann Petrucci to follow the bone broth diet. That's why we're offering a special discount on our line of organic bone broths!
Just use the code "BONEBROTHDIET" when checking out to save 20% on your Kettle & Fire order. When you order from us, you won't have to spend hours and hours sourcing quality ingredients and making the broth yourself.
Plus, as thousands of our customers have told us, our bone broth is absolutely delicious. Check out our 700+ positive reviews and buy some bone broth here.