Bone broth diet review

Bone Broth Diet Review: Does It Work for Weight Loss?

The Bone Broth Diet combines a low-carb, paleo diet with intermittent fasting, but it isn’t necessarily more effective than a standard reduced-calorie diet.

What Is the Bone Broth Diet?

The Bone Broth Diet is a 21-day weight loss plan in which you follow a low-carb, paleo diet five days a week and do bone broth fasts two days a week.

How It Works

To follow the Bone Broth Diet, pick two non-consecutive days per week to do a mini-fast. The other five days are non-fasting days.

On both non-fasting and mini-fast days, you should eat your last meal or snack by 7 p.m.

Mini-Fast Days

You have two options on mini-fast days:

· Option 1. Drink six 1-cup (237-ml or 8-ounce) portions of bone broth.

· Option 2. Drink five portions of bone broth, then end the day with a snack containing protein, nonstarchy vegetables, and healthy fat.

Either way, you’ll consume only 300–500 calories on mini-fast days.

Non-Fasting Days

On non-fasting days, you choose from lists of allowed foods that fit into categories of protein, vegetables, fruit, and fat.

The regimen is as follows:

· Breakfast: one portion protein, one portion fat, one portion fruit

· Lunch: one portion protein, two portions vegetables, one portion fat

· Dinner: one portion protein, two portions vegetables, one portion fat

· Snacks: a one-cup portion of bone broth twice a day

Carbs — including fruit and starchy vegetables — are very limited to encourage fat burning.

Petrucci does not specify a range of calories for non-fasting days and discourages calorie counting.

80/20 Maintenance Plan

To follow the Bone Broth Diet, schedule five days of the week for approved meals and two days of the week for mini-fasts.

Foods to Eat

The Bone Broth Diet includes detailed lists of allowed foods.

Allowed Foods

Bone broth is a staple of the diet and is preferably homemade.

On non-fasting days, you choose from a range of whole and minimally processed foods — preferably organic.

Examples of allowed foods include:

· Proteins: beef, chicken, fish, eggs — preferably pastured, free range, or wild caught, as applicable

· Vegetables: primarily nonstarchy vegetables, such as asparagus, broccoli, greens, tomatoes, and summer squash

· Fruits: apples, berries, melons, citrus fruits, kiwi — but just one portion daily

· Healthy fats: avocados, coconut oil, nuts, olive oil, and ghee (clarified butter)

· Condiments: salt (Celtic or pink Himalayan), other spices, vinegar, salsa

· Flours: almond flour, coconut flour

· Beverages: coffee, tea, water

Bone Broth Guidelines

Whole, low-carb, unprocessed or minimally processed foods including meat, poultry, fish, eggs, non-starchy vegetables, healthy fats, and bone broth are the focus of the diet.

Foods to Avoid

The 21-day diet recommends you avoid certain foods claimed to reduce inflammation, support gut health, and increase fat burning.

Foods you must eliminate include:

· Grains: wheat, rye, barley, and other gluten-containing grains, as well as gluten-free grains, such as corn, rice, quinoa, and oats

· Refined fats: common vegetable fats, such as canola oil and margarine

· Processed fruit: dried fruit, fruit juice, and sweetened fruit

· Sugar: all forms of refined sugars, such as table sugar, honey, and maple syrup

· Sugar substitutes: artificial sweeteners — such as aspartame, sucralose, and acesulfame K — as well as natural sugar substitutes, including stevia

· Potatoes: all potatoes except sweet potatoes

· Legumes: beans, soy products, peanuts, and peanut butter

· Dairy products: milk, yogurt, cheese, ice cream, and butter (except ghee)

· Beverages: soda (regular and diet) and alcoholic beverages

Though this list is extensive, you follow it strictly while you’re actively trying to lose weight.

Summary: During the initial 21-day diet, you must avoid certain foods and beverages, including all grains, dairy, legumes, added sugars, and alcohol.

Does It Work for Weight Loss?

Average weight loss on the Bone Broth Diet and its effectiveness over the long term are unknown. Still, published studies suggest that major components of the diet — including paleo, low-carb, and intermittent fasting — may aid weight loss.

Validity of Other Claimed Benefits

The Bone Broth Diet may be challenging to follow and may not meet all of your nutrient needs. You may experience fatigue, nausea, and other symptoms while you adjust to the regimen.

Sample Menu

The Bone Broth Diet provides sample menus and recipes.

It also offers portion guidlines. For example, meat and fish should be about the size and thickness of the palm of your hand. Fruit should be a closed handful or half a piece.

Here are examples of what you may eat on a typical mini-fast or non-fasting day.

Mini-Fast Day

The menu for a mini-fast day is:

· Breakfast: 1 cup (237 ml or 8 ounces) of bone broth

· Morning snack: 1 cup of bone broth

· Lunch: 1 cup of bone broth

· Afternoon snack: 1 cup of bone broth

· Dinner: 1 cup of bone broth

· Evening snack: 1 cup of bone broth or an allowed snack, such as scrambled eggs with ghee and sautéed greens

Non-Fasting Day

A sample menu for a non-fasting day is:

· Breakfast: scrambled eggs with ghee and nonstarchy vegetables, and one portion of berries

· Lunch: roasted chicken breast sliced over garden salad with vinaigrette salad dressing

· Afternoon snack: 1 cup (237 ml or 8 ounces) of bone broth

· Dinner: grilled salmon, grilled asparagus, and cauliflower rice with ghee

· Evening snack: 1 cup of bone broth

The Bone Broth Diet provides sample menus and recipes for the 21-day plan, as well as portion guidelines.

Conclusion:

The Bone Broth Diet is a 21-day diet plan that combines 5 days of a low-carb,paleo diet with 2 days of bone broth fasting per week.

Though some studies suggest that these dietary approaches may help you lose weight, it’s uncertain whether they’re better than standard reduced-calorie diets.

Therefore, if one or more aspects of the Bone Broth Diet don’t appeal to you, you may do just as well to simply reduce your calorie intake to lose weight.

Sources:

https://www.healthline.com/nutrition/bone-broth-diet?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2019-02-19#bottom-line

https://www.amazon.com/Kellyanns-Bone-Broth-Diet-Inches/dp/1635650259