There are many celebrities like Halle Berry, Kim Kardashian and several other A-listers who say they have tried the Bone Broth diet plan. Although this diet is becoming fashionable in the Hollywood entertainment world, many people still do not fully understand it. Many claim that Bone Broth can help you lose 15 pounds of excess fat and 4 inches of wrinkles in 21 days. Can it bring about that miracle? How to build a 7-day Bone Broth diet plan effective? Join us to answer the questions in this article!
Overview About The Bone Broth Diet Plan
Dr. Kellyann’s Bone Broth Diet
The Bone Broth diet plan is a combination of paleo, bone broth and intermittent fasting. Participants in this plan will have several intermittent fasting days per week. Bone broth will become the main source of nutrients to help the body maintain.
Kellyann Petrucci is the person who developed the Bone Broth diet with a 21-day diet plan. Their main goal is to lose weight quickly. In addition, according to some claims, people following this diet can reduce wrinkles. That’s why so many A-listers are following this diet plan.
Because this diet will have intermittent fasting days, it requires participants to have a specific plan. You can plan for all 21 days or build by week.
How Does the Bone Broth Diet Work?
Bone Broth Diet plan includes 21 days equivalent to 3 weeks. During the diet period, you will do intermittent fasts. Depending on the fasting method you choose, the number of fasting times will vary. Fasting helps you reduce excess calories in the body and at the same time absorb the nutrients in bone broth well. We will share with you some fasting methods in the next sections.
Read more: 3 Week Diet Plan to Get Your Nutrition Back On Track
This fasting method will have the time of diet that you use pale foods and keto. For the remaining time, you will fast with bone broth. You will not do time consecutive days of fasting but separate them. You can adjust your own planning fasting days accordingly.
The whole diet plan will be completed in 3 weeks, your weight will decrease significantly but depending on your body and how you diet. If you still want to lose more weight, you can extend the number of days doing Bone Broth. However, it is best to see your doctor for the best advice.
Why Should You Use Bone Broth?
There are many different reasons why you should use Bone Broth. Not only does it help you lose weight promote gut health, skin, hair, and nails, but it also relieves aches and pains and increases hydration.
Bone Broth is so good because it is made mainly from the juice of bones and meat. After simmering, meat and bones will release nutrients such as protein, collagen and minerals in the broth.
See: What Is the BRAT Diet? 6 BRAT Diet Recipes ideas
Let’s take a look at some of the specific benefits of this diet plan.
Healthy weight loss way
Bone Broth is an important source of nutrients to help you follow the Bone Broth diet. There will be 2 days of fasting in the diet to help you reduce the number of calories in your body. In addition, bone broth also contains protein and gelatin, two substances that help you feel full for a long time. Since then, you will have less to load calories into the body continuously, very suitable for use in weight loss diets.
Gut Health
Bone broth contains protein and the amino acid glycine that promotes gut health. They can reduce inflammation in the digestive system, thereby healing wounds from deep within supporting the intestinal tract to work efficiently.
Skin Health
In addition to nutrients such as protein, bone broth also contains a lot of collagen. Many analyzes suggest that bone broth contains more than 90% collagen. It is a perfect nutrient to help restore and improve wrinkles on the skin. It helps your skin look healthier and brighter.
Glycine is also a substance that helps control insulin and blood sugar levels. From there, you will have smooth and acne-free skin.
Decrease Aches and Pains
In addition to glycine and collagen, bone broth also contains chondroitin and glucosamine to help with arthritis and joint pain. These substances help add mucus to the joints of the bones, thereby making it easier for the joints to function. The inflammation will also heal quickly.
Increased Hydration
Bone broth also provides a lot of electrolytes such as phosphorus, magnesium, potassium, sodium to help improve health and metabolism.
Benefits of Bone Broth Diet
In addition to the benefits in improving health, the Bone Broth diet plan also supports you very well in your diet. Here are some outstanding benefits of this plan:
- Allows you to eat a variety of vegetables and whole foods.
- It provides protein, collagen, glycine, minerals and several other nutrients daily.
- Eliminate sugar, refined carbohydrates, and harmful oils from your meal plan.
- It helps you fast, effectively and safely.
- Has anti-inflammatory properties
See: The Best Sirtfood Recipes You Should Try Lose Weight
How To Take the Bone Broth Diet Plan?
Basically, you will only use bone broth on the fasting days in the plan (Jason Fung Diet Plan also mentioned this). The rest of the days, you’ll be on a paleo or keto diet. Which diet to follow is up to you. Consider which diet plan is really suitable for you to combine with bone broth.
Here are some foods you should use and avoid in this diet plan.
Foods to eat
You should use lots of vegetables (those that do not contain starch) and healthy fats. Here is the specific list:
- Non-starchy vegetables like zucchini, eggplant, broccoli, etc.
- Green vegetables like kale, spinach, bok choy, kale, etc.
- Slow cooking bond soups.
- Healthy fats like olive oil, margarine, macadamia nuts, etc.
- Chicken, meat, fish.
Foods to avoid
Besides the healthy foods you should use, you must also avoid some of the following foods:
- Alcohol
- Road
- Vegetable oils such as canola, safflower, soybean, etc.
- Refined carbohydrates like white flour, pasta, baked goods, etc.
- Nuts
- Pea’s tree
- Dairy products (learn more in dairy free diet plan)
See: 30 Macro-Friendly Diet Recipes That Taste Yummy
3 Steps To Get Started in 7-Day Bone Broth Diet Plan
Read our guide below if you’re looking to join Bone Broth but don’t know how to start. The tutorial consists of 3 simple steps. You just need to do it step by step, then successful weight loss with a Bone Broth diet will be within your reach.
Step 1: Choose the right time to do the Bone Broth diet
In order for this diet plan to be effective quickly, you should choose the time period that is right for you. The plan lasts 21 days so you should arrange the time accordingly. It’s best to choose a time when you’re under less pressure or stress.
Honestly, dieting and fasting have brought you a lot of stress. If you are still facing other stresses, you may not be able to maintain this plan for long.
You should also allow some time to relax before starting this diet plan. It puts you in a more relaxed state of mind to deal with some upcoming difficulties.
Step 2: Choose 2 intermittent fasting days per week
As mentioned above, the Bone Broth plan includes 3 weeks, and each week will have 2 days of intermittent fasting. You need to choose these two days of the week to fast.
Our perfect suggestion is to choose less active days of the week. When you are not busy these days, you will consume fewer calories and be less tired.
During the two-day fast, you should also not do much physical activity such as exercise.
Step 3: Prepare the right foods
In order for everything to go well, we always have to be prepared. Preparing a list of essential foods for the week is a must. You should also make a detailed meal plan for the week. It helps you stay on track and on a healthy diet.
In addition, you must remove any food that is not allowed. If you are a legume fanatic, it will be extremely frustrating when you see them every day. The same goes for food. If you cannot eat them, remove them from your sight.
See more: Homemade Master Cleanse Lemonade Recipe for Quick Weight Loss
Sample Menu for 7-Day Bone Broth Diet Plan
If you do not know how to make a reasonable and effective Bone Broth diet plan yourself, you can refer to our samples below!
To lose weight faster, we must combine dieting and fasting. Long-term fasting can be harmful to your health, but intermittent fasting is different. We have two intermittent fasting suggestions for you:
Daily 16-Hour Fasts (16:8)
Fasting 16 hours a day is a fairly effective form of intermittent fasting. On a 24-hour day, you will have 16 hours of fasting and 8 hours of normal meals. This works best when following a healthy lifestyle plan that Dr. Kellyann mentioned in her Bone Broth Lifestyle Guide.
The best option for you is breakfast during the fasting period, and you only use bone broth. Lunch and dinner will be a regular 8-hour diet. You can also use bone broth at these two meals at any time.
Twice Weekly Fasts of 24-36 Hours (5:2)
This diet method is a weekly diet. In a week, you will have two days of intermittent fasting. As mentioned above, the duration of the diet is up to you to choose.
During the 24 to 36 hour fast, you should not consume anything other than bone broth. This diet method is not suitable for beginners. You should only use it when your body can follow.
Sample menu
If you are still not clear on how it works and build a Bone Broth diet plan, check out our sample diet plan below:
| Breakfast | Lunch | Dinner | Snack | |
|---|---|---|---|---|
| Mon | Baked eggs with spinach | Greek Chicken Power Bowls | Meatball Poppers with Oven Baked Sweet Potato Fries | 1 cup of bone broth |
| Tues | Strawberry smoothie | Meatball Poppers with Oven Baked Sweet Potato Fries | Chicken and Rice Soup | 1 cup of bone broth |
| Wed | Baked egg cups with spinach | Greek Chicken Power Bowl | Creamy Curried Chicken | 1 cup of bone broth |
| Thu | Blue and green smoothie | Chicken rice soup | Shrimp Pad Thai Salad Bowl | 1 cup of bone broth |
| Fri | Strawberry Protein Crepes | Creamy chicken curry | Tuscan Stuffed Portobello Mushrooms | 1 cup of bone broth |
| Sat | Kimchi Omelet With Sriracha Syrup | Stuffed Portobello Mushrooms | Hamburger with Grilled Veggies | 1 cup of bone broth |
| Sun | Butternut Squash and Apple Hash with Sausage | Grilled Hamburger and Veggies | Creamy Slow Cooker White Chicken Chili | 1 cup of bone broth |
Note: You can replace the fast days in our sample plan with your scheduled fast days. If you want to do a daily fast, replace your breakfast with 1 cup of Bone Broth.
Related: 7 Day Smoothie Weight Loss Diet Plan
In addition to 2 cups of bone broth each day, you can enjoy 1 – 2 of the following each day:
- Half cup or small piece of fruit
- 1 closed handful of nuts
- 1 serving of olives or pickles
- 1 Collagen Fiber Bar
- 1 Collagen smoothie
FAQs
Does the Bone Broth diet plan help you lose weight?
Usually, this diet will help the person doing it lose weight because it is also a form of reduced calorie diet. However, there is no official scientific study to prove it. It is difficult to give an accurate assessment, maybe it will help you lose weight or maybe not.
Is the Bone Broth diet plan safe or not?
There is no exact answer to this question. Everyone’s body is different, so it’s a mystery who bone broth is really suitable for. Your best bet is to go to your doctor and get their advice.
Bone broth is generally safe to consume for everyone. But for long-term use like dieting, you must see a doctor to confirm.
Should I intermittently fast on the bone broth diet?
Regardless of the diet, you should not fast continuously. It causes severe deficiency and greatly affects the metabolism. Your body can also get out of balance if you fast for a long time. So please follow the instructions of the bone broth diet intermittent fasting to ensure health.
Why is bone broth on the keto diet?
Keto diets often use animal foods, so you can easily create bone broth as well as fat sources into it. Bone broth is the perfect food to incorporate into a keto diet as it provides plenty of collagen, minerals and nutrition with few carbs or calories.
Related: The Ultimate 7 Day Vegetarian Keto Meal Plan
How much bone broth is good to drink?
Bone broth is safe for most people. However, you should not drink too much. It adds a lot of nutrients. You can drink up to 2 liters of bone broth per day, but don’t drink more.
Can everyone follow the bone broth diet plan?
Is not! The Bone Broth diet is not for everyone. The doctor will give different advice depending on the condition of each person. If you have ever had an eating disorder or some kind of illness, you cannot follow this diet plan.
Each person will also have their own unique suitability. So be careful when choosing a diet plan.
How to fast effectively with bone broth?
To fast effectively with bone broth you can follow our suggestions below:
- Choose a fasting method and fasting time
You should choose a fasting method that works for you. As mentioned above, we have 2 main fasting methods: 16:8 and 5:2. You can opt for this fast if you feel your body is perfectly adapted to it.
Also, choose fasting days when you don’t have to be active or work a lot. Too much activity or too much stress will make you feel tired and hungry faster.
- Drink bone broth
You are only allowed to drink bone broth and not eat any other food during the fast. You can drink up to 2 liters of bone broth per day.
- Right time to start
The best time to start fasting is after dinner. You should eat dinner early and start fasting from that time. At night when you sleep, the body expends less energy and this is the right time to fast. It is especially effective with the 16:8 fasting method.
Have you tried the 7-day bone broth diet plan? What did you think of it? Leave a comment and let me know your experience.
Disclaimer: If there are any signs of discomfort when you do fasting. Please stop and contact your doctor.
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com
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