The bone broth diet is a combination of intermittent fasting and the Paleo diet. Dr. Kellyann Petrucci, a naturopathic physician and nutrition consultant, popularized the 21-day bone broth diet regimen.
The bone broth diet plan is a meal plan that alternates between a Paleo diet five days a week followed by two days of fasting and drinking a lot of bone broth every day. The cycle is repeated for 21 days (three weeks).
This regimen includes one to three servings of bone broth each day, combined with a diet rich in whole, unprocessed foods five days a week. Grains, gluten, soy, dairy, and added sugar are avoided in these five days.
You should fast for two days each week and drink just bone broth along with water and tea or coffee for all meals throughout the day.
Bone broth is prepared by boiling the bones and connective tissue of animals, such as beef, lamb, fish, or chicken. This classic stock is packed with healthy collagen protein (several amino acids), as well as other collagen cofactors and essential minerals.
It can help maintain healthy skin, joints, and gastrointestinal systems and manage hunger. For this diet, you do not have to count calories or watch your macronutrient consumption as you do with many other diets.
How does the bone broth diet help lose weight?
Drinking only bone broth can help you lose weight because it deprives you of calories. However, it could be harmful to the body, so be cautious and ensure that you receive the complete range of nutrients you require to be healthy. A combination of diet and exercise may help you lose weight.
For the five paleo days, the meal plan consists of one to three cups of bone broth along with low-carb paleo items, such as:
- Nonstarchy vegetables
- Healthy fats
Only three to six cups of the bone broth should be consumed on the two fasting days.
Bone broth has almost no carbohydrates and is low in calories. The combination of a low-calorie bone broth fast and a lack of refined sweets allows for healthy digestion, improved metabolism, and the removal of excess water retained in the body.
A diet combination of bone broth with mini meals has many health benefits and helps with weight loss.
Bone broth is a heavy, rich, and soul-satisfying meal. The gelatin protein in bone broth fills up the stomach and keeps you fuller for longer. You may receive the advantages of an intermittent fast while still feeling full.
6 health benefits of bone broth
- Boosts immunity
- Bone broth contains a wide range of vitamins and minerals, such as zinc, iron, fatty acids, vitamins A and K, collagen, gelatin, selenium, and fatty acids.
- These vitamins and minerals, notably vitamin A, which is an antioxidant, maintain the immune system. Bone broth promotes gut health by allowing immune cells in the gut to work more efficiently.
- Grass-fed animal bone broth is high in collagen, a necessary protein for keeping skin firm and young.
- Drinking this will rejuvenate your skin and lessen fine lines and wrinkles.
- The bone broth diet focuses on inflammatory foods, soothing your body by lowering the intake of added sugars.
- As a result of the increased protein and micronutrient content in each meal, this diet can help lower insulin resistance and manage blood sugar.
- Gut health improves and so does overall health.
- Fights arthritis
- Improves digestive system
- The collagen in bone broth helps heal the gut, preventing and treating conditions, such as leaky gut syndrome and irritable bowel syndrome.
- Collagen and other nutrients in bone broth help reduce inflammation in the gut and nourish the intestinal lining.
- The amino acids in bone broth, particularly glutamine, help repair the intestines. Several amino acid deficits in people have been linked to intestinal disorders, such as inflammatory bowel disease.
- Aids with sleep
- Bone broth contains an amino acid, glycine, which improves cognitive functions, reduces daytime sleepiness, and improves sleep quality at night.
- Having bone broth for dinner can help you achieve a good night’s sleep.
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3 possible side effects of the bone broth diet
- Heavy metal toxicity
- Lead may enter plants and accumulate in the bones of animals who ingest them.
- Lead in improperly sourced or processed animal bones may leak into the broth during boiling if bones and connective tissue are simmered for a long time.
- Gastrointestinal issues
- Some people on the bone broth diet suffer from gastrointestinal issues, such as:
- However, this is somewhat debatable because proponents of bone broth argue that glycine and glutamine improve gut health by strengthening the mucosal lining of the digestive system.
- Further study is required to validate these statements.
- The bone broth diet, like the keto diet, is not intended to be a long-term answer to general nutritional support.
- The main problem is that by limiting several foods you consume, you may be putting yourself at risk for vitamin deficiencies or malnutrition.
- Bone health is determined by calcium levels and the quantity of vitamin K and other minerals consumed. The majority of which is frequently found in vegetables and fruits.
Though the bone broth diet and other low-carb diets can achieve short-term benefits, they are not designed to give long-term nutritional assistance. If you are attempting to reduce a considerable amount of body weight, you should consult a nutritionist and your doctor to ensure that you are obtaining the nutrients you require for your general health.
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