The Bone Broth Diet: Your Ultimate Guide To This Popular Food Trend

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These days, the number of diets available are endless. A few common diets include the Keto diet, the Whole 30 Cleanse, the South Beach diet, the Mediterranean diet, and the Raw Food diet. One diet, in particular, that is guaranteed to help you lose some weight is the bone broth diet.

Created by a naturopathic physician and weight-loss specialist, this diet is unique in many ways. But does the bone broth diet actually work? Today, I'm going to go over the pros and cons of the bone broth diet. I'll also go over what this diet is and how you can get started.

What Is the Bone Broth Diet

The bone broth diet focuses on improving gut health and reducing inflammation through balanced nutrition and intermittent fasting. This program focuses on eating whole foods, especially collagen-rich bone broth. It also focuses on detoxing your body from sugars, grains, and other toxins.

The bone broth diet was created by Dr. Kellyann, who is a naturopathic physician and weight-loss specialist. Through her bone broth diet, she has helped thousands of patients lose a large amount of weight, as well as help them aim for a healthier lifestyle.

But how does the bone broth diet work? This is a 21-day plan that involves eating Paleo for five days and fasting for two. During the five days of eating Paleo, you drink anywhere from one to three cups of bone broth. On the fasting days, you have three to six cups of bone broth. Basically, this diet is a combination of the Paleo diet and intermittent fasting (mini-fasting).

Where Can I Find Bone Broth

Bone broth can easily be made. To make bone broth, you'll need grass-fed bones and connective tissue, which would be sold at health food stores. You can also buy bone broth from Kettle And Fire. You can also buy Osso Good Bone Broth on Amazon. The Osso Good Bone Broth comes in the form of organic bone broth powder.

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How To Make Bone Broth

Now that you know what the bone broth diet is and where you can buy bone broth, it is time to look at how you can make this broth. Don't worry, bone broth tastes very good. It is also packed with nutrients.

Ingredients:
  • 2 - 2.5 pounds of chicken, beef, lamb, or fish bones
  • 1 - 1.5 large onions, peeled and roughly chopped
  • 3-4 carrots, chopped
  • 2 stalks celery
  • 1 tablespoon unrefined sea salt
  • 2 tablespoons vinegar for chicken bones, 3 tablespoons for fish, 1/4 cup for beef
  • Enough water to cover the bones
  • 1 teaspoon peppercorns, optional
Instructions:
  1. Place the bones in your stock pot.
  2. Add the onions, carrots, celery, salt, and peppercorns.
  3. Pour enough water in the pot to cover everything.
  4. Add the vinegar to the mixture. Bring it to a boil and then reduce to a low simmer. For chicken bones, let it simmer for 8-24 hours. For beef bones, let it simmer for 8-72 hours. And for fish bones, let it simmer for 6-24 hours.
  5. Remove any foam/scum that rises to the top with a spoon. Continue to skim it off every half hour or so for the first couple of hours.
  6. Drink one to three cups of bone broth on your eating days. On the other days, drink three to six cups of bone broth.

Is Bone Broth the Same As Chicken Broth And Chicken Stock?

The answer to this question is yes and no. Yes, it is the same if you choose to use chicken stock. Chicken stock contains the bones, whereas chicken broth contains more meat. However, bone broth is a little different than your average chicken stock. Chicken broth isn’t simmered with bones for an extended period of time, so it won’t contain the collagen and gelatin that gives bone broth such incredible health benefits. Also, for the bone broth diet, you must use grass-fed or pasture-raised animals. So yes, you can use chicken bones in your bone broth, but regular chicken broth will not work. 

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Benefits Of Trying the Bone Broth Diet

There are many benefits to trying the bone broth diet. Here are the main reasons why the bone broth diet is a great diet to try.

You'll Lose A Large Amount Of Weight

There are multiple cases where people lost 100 pounds or more from doing the bone broth diet. If you are wanting to lose weight quickly, the bone broth diet is a good diet to try. Although you'll be losing a lot of weight, it is rare for you to ever feel starving. At first, you may feel a little hungry as your body adjusts to this new diet. But after the first few days, you should never feel too hungry. If you do, you can always have a cup of bone broth.

Relieves Joint Pain

Glucosamine is a compound that is naturally found in the body of both humans and animals. Because it is found in bones, you are guaranteed to get some glucosamine when you drink bone broth. Glucosamine can help reduce arthritis symptoms because it increases the amount of fluid and cartilage surrounding our joints. Additionally, bone breath contains high levels of collagen, which has been linked to reduced joint pain.

Bone Broth Helps Hair, Skin, And Nails

Collagen is an abundant protein in our bodies that makes up a big part of hair, skin, and nails. You can naturally find collagen in bone broth, which means it will help make your hair, skin, and nails healthier. When you cook animal bones, the collagen breaks down to become more digestible. If you are looking for a natural way to make your hair, skin, and nails look healthier, give the bone broth diet a try.

Improves the Health Of Your Gut

Everyone wants a healthy gut. With the bone broth diet, you are guaranteed to have a healthy gut. In addition to improving the health of your gut, bone broth also helps improve your immune system.

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Disadvantages Of the Bone Broth Diet

Although the bone broth diet is full of benefits, there are also a few disadvantages. Let's take a look at those cons here.

Bone Broth Isn't Vegetarian Or Vegan

Obviously, the bone broth diet is not vegetarian or vegan. You can try to go with an organic, free-range variety to be ensured that the animal had the best life possible. But still, the bone broth contains not only some of the meat of animals but the actual bones. For those who are vegetarians and vegans, the bone broth diet may be hard for you to do.

Pre-Made Bone Broth Powder May Contain Harmful Additives

Because bone broth is becoming so popular, there is a good chance that some low-grade varieties may end up on the grocery shelves. As a result, the pre-made bone broth may contain harmful preservatives, additives, artificial colors, fillers, and flavor enhancers. Before you buy the bone broth packet, make sure you read the label. You should only see four ingredients: meat, water, bones, and salt. If possible, try to make your own bone broth instead of buying the pre-made kind.

Bone Broth Could Contain Heavy Metals

There is no evidence just yet to prove that bone broth could contain heavy metals. That said, a lot of foods do, so it is natural to become concerned about whether or not the bone broth contains heavy metals. To ensure that your bone broth doesn't contain heavy metals, choose bones from 100% pastured animals raised on small-scale farms away from industrialized areas. Also, use filtered water to make the broth.

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Final Thoughts

The bone broth diet is a food trend that has been around for a while but has recently become more popular. Basically, for the bone broth diet, you must eat the Paleo diet for five days of eating Paleo and you drink anywhere from one to three cups of bone broth. Then you will fast for two days of the week. However, you do continue to drink bone broth and plenty of fluids on those fasting days. This program lasts for 21 days.

Many people have seen amazing results after doing this diet. That said, there are some disadvantages. First, this is not a vegetarian diet. As the name suggests, bones are used in this diet. Another con is that pre-made bone broth may contain additives. Also, there is a chance that the bone broth could contain heavy metals. Overall, the bone broth diet is a good diet to try if you are wanting to lose some weight in a quick amount of time. There are a lot of nutrients found in bone broth, and you may find that it becomes your new favorite snack.

Related Article: 7 High Carb Foods to Avoid in a Limited Carb Diet

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Mariann Foster is one of our content writers here at OurStart. Mariann is a certified reading specialist who enjoys homeschooling her daughter and taking care of her alpacas in her spare time. She lives in Wyoming on an alpaca farm with her daughter and their various collection of big and small animals. Being a mother is her greatest gift, so she hopes she can help to encourage other moms through her writing.

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