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Bone Broth Diet: Does It Work for Weight Loss?

The bone broth diet is an effective diet for weight loss. In this article, find out what bone broth is, its advantages and disadvantages, and if you should follow it.

Zak Mellor
Bone Broth Diet: Does It Work for Weight Loss?
Table Of Contents

When it comes to diets, there are various options to choose from. You can go low-carb, high-protein, vegan, juice cleanse; the list goes on and on. But one diet has been gaining much attention lately: the bone broth diet. So what is this diet all about? And more importantly, does it work?

Here's the basic idea: you consume large amounts of bone broth. The bones are simmered in water for a long period to extract the nutrients from them. This broth contains collagen and other nutrients that are good for your skin, hair, nails, and gut health. Proponents of the diet also say that it can help you lose weight, decrease inflammation, and improve joint health.

This article will discuss the elements of the bone broth diet and how it works.

What is a Bone Broth Diet?

A bone broth diet is a type of diet that is based on consuming large quantities of bone broth. Bone broth is a nutrient-rich broth made by simmering bones in water for an extended period.

This process extracts nutrients from the bones and creates a liquid rich in minerals, collagen, and other beneficial compounds. The bone broth diet requires followers to consume at least two cups of bone broth daily, typically in soups or stews.

While bone broth does provide some nutrients, it is significant to note that it is not a complete source of nutrition and should not be used as a sole source of calories.

The Bone Broth Diet Plan includes intermittent fasting, keto, paleo, and bone broth. It contains a particular weekly eating and fasting schedule to help you lose weight quickly. Kellyann Petrucci developed the plan, and it has become quite popular in recent years.

Like any other, the purpose of the diet is to lose weight. The Bone Broth Diet promises that you can lose up to 15 pounds and 4 inches off your waist in 21 days. It is a calorie-deficit diet since it promotes burning more calories than you take in a day.

Who Should Follow This Diet?

Most people think of bone broth as something that only their grandma used to make. Well, even if it is, your grandmother was onto something. Bone broth has many essential nutrients for good health and can be included in a healthy diet for people of all ages.

A bone broth diet is for anyone looking to lose weight, improve their skin and gut health, or consume more protein. Here are some tips to help you get the most out of a bone broth diet:

  • Consider following a 14-day or 21-day plan to see if the diet is right for you and how your body responds.
  • There are multiple bone broth diet tips and resources available online. Use these to ease the transition and maximize the diet's potential benefits.
  • Bone broth is a great way to reach your daily protein goals and maintain a healthy diet. Drink it regularly throughout the day, especially before and after meals.
  • Add bone broth to soups, stews, and other recipes for an extra boost of nutrition. It’s also great to add flavor to your food without resorting to unhealthy ingredients.
  • Fasting is a key part of the bone broth diet plan. It is best to consult your doctor before starting any fasting protocol and drink plenty of fluids to avoid dehydration.

Does It Work for Weight Loss?

There are a lot of fad diets out there, and it can be hard to know which ones work. The bone broth diet has gained some popularity in recent years. But does it help with weight loss? Some people swear by it, while others say it's just another fad diet. So, what is the truth?

Bone broth can help you feel fuller for longer, leading to less overall caloric intake and potential weight loss. For example, it's high in protein and low in calories at 30–50 per cup.

It also contains minerals that support a healthy metabolism. However, these benefits are relatively small, and there's no evidence to suggest that the bone broth diet is more effective for weight loss than any other healthy diet. Therefore, it leaves a gap to determine if the bone broth diet is relatively superior to other weight loss diets.

Validity of Other Claimed Benefits

When it comes to diet, it holds some significant benefits that can count towards its efficiency.

Immune Function

Bone broth diet supports immune function due to the presence of amino acids. It helps protect the body from illnesses and keeps it strong from any illness.

Sleeping Quality

It also improves sleep quality and helps secure better sleeping patterns with the help of the amino acids glycine. It efficiently helps improve sleep and creates a perfect routine to do so.

Better Joint Health

The diet can support joint health since collagen produced from chicken cartilage is very effective and treats patients with pain, injury, and osteoarthritis. To improve your joint health, try this multivitamin supplement.


Bone broth diet may be anti-aging since it is associated with collagen and health-promoting amino acids. Collagen is a structural protein present in skin, bone, and cartilage.

When it is boiled, the collagen in connective tissue is broken down by various minerals and amino acids like glycine and glutamine. These can improve hydration and elasticity and the appearance of wrinkles on the face.

Improves Gut Health

Bone broth diet improves gut health with the presence of proteins and amino acids glycine. It helps remove gut inflammation and results in a healthy digestive system.

Potential Downsides

It's no secret that bone broth has been having a moment lately. Everyone from Gwyneth Paltrow to your local health food store is touting its supposed benefits, which range from reducing inflammation to promoting gut health. But for all the hype, bone broth certainly has downsides as well.

Lead Contamination

One of the biggest concerns is lead contamination. Lead can creep into plants; when animals consume it, it is stored in the bones. By simmering bones and connective tissue for long periods, lead in poorly sourced or prepared animal bones could leech into the broth during cooking.

While the amount of lead that might be present in bone broth is unlikely to cause serious health problems, it is still something to be aware of if you're planning on making or consuming this trendy beverage.

Digestive Tract Problems

Some people who consume bone broth regularly report bloating, constipation, nausea, and even upset stomach. Glycine and glutamine are amino acids found in bone broth and are supposed to promote gut health by adding strength to the mucosal lining of the digestive tract.

However, more research is needed to verify these claims. In the meantime, if you're considering adding bone broth to your diet, it's important to be aware of the potential side effects.


The biggest concern about fad diets is that they often involve cutting out entire food groups or drastically reducing the variety of foods you eat. This can lead to nutrient deficiencies or even malnutrition.

For example, bone health is not just about calcium levels but also the amount of vitamin K and other nutrients you consume. These nutrients are often found in fruits and vegetables, so eliminating them from your diet could have serious consequences for your health. In addition, fad diets are often very restrictive, making them difficult to stick to in the long run.

As a result, you may find yourself yo-yo dieting, which can have even more negative consequences for your health. So if you're considering a fad diet, it's important to weigh the risks and benefits before making a decision.


1. 3-day bone broth fast weight loss.

You should aim to drink 3-4 liters of it each day for 3 consecutive days. That may seem like a lot, but it can be easily broken up into 5 intervals throughout the day. Just drink a cup at 7 am, 10 am, 1 pm, 4 pm, and 7 pm. And to ensure you don't get bored, feel free to mix in some green and herbal teas, coffee, or even a cup of espresso. Trust me, after 3 days of this bone broth diet; you'll feel amazing!

2. 7-day bone broth fast weight loss.

The "rules" for the bone broth diet are to Drink two 20-oz pouches of bone broth daily and eat pastured or organic proteins, healthy fats, and organic fruits and vegetables. The avoid-eating list encompasses my holy trinity: dairy, grains, and added sugars for a seven-day fast weight loss.

3. What are the benefits of the bone broth diet?

Bone broth is rich in nutrients for gut health, joint health, and immunity. Not only is bone broth delicious and nutritious, but it's also incredibly versatile.

4. 21-day bone broth diet plan.

The 21-Day Bone Broth Diet is not for the faint of heart. For five days of the week, you'll drink three cups of bone broth daily in addition to your regular meals. You'll have six cups on the two fasting days of the week. That's a lot of bone broth! To ensure you have enough, remember there are four cups in a single quart; you'll need approximately 8 cups.

The Bottom Line

Bone broth is a trendy diet that is said to have many health benefits, but there are also some potential risks associated with it. These risks include digestive problems, deficiencies, and difficulty sticking to the diet. Before adding bone broth to your diet, it's important to weigh the pros and cons and speak with a healthcare professional to make sure it suits your weight loss goals.

Reading List

Article Sources

  • Gregor, Margaret F., and Gökhan S. Hotamisligil. ‘Inflammatory Mechanisms in Obesity’. Annual Review of Immunology, vol. 29, 2011, pp. 415–45. PubMed,
  • Maslow, Jacob. ‘Can Bone Broth Boost the Immune System?’ The Collegian, 25 Mar. 2020,
  • Kawai, Nobuhiro, et al. ‘The Sleep-Promoting and Hypothermic Effects of Glycine Are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus’. Neuropsychopharmacology, vol. 40, no. 6, May 2015, pp. 1405–16. PubMed Central,
  • Kumar, Suresh, et al. ‘A Double-Blind, Placebo-Controlled, Randomised, Clinical Study on the Effectiveness of Collagen Peptide on Osteoarthritis’. Journal of the Science of Food and Agriculture, vol. 95, no. 4, Mar. 2015, pp. 702–07. PubMed,
  • Sato, Kenji. ‘Structure, Content, and Bioactivity of Food-Derived Peptides in the Body’. Journal of Agricultural and Food Chemistry, vol. 66, no. 12, Mar. 2018, pp. 3082–85. PubMed,
  • Inoue, Naoki, et al. ‘Ingestion of Bioactive Collagen Hydrolysates Enhance Facial Skin Moisture and Elasticity and Reduce Facial Ageing Signs in a Randomised Double-Blind Placebo-Controlled Clinical Study’. Journal of the Science of Food and Agriculture, vol. 96, no. 12, Sept. 2016, pp. 4077–81. PubMed,
  • Samonina, null, et al. ‘Protection of Gastric Mucosal Integrity by Gelatin and Simple Proline-Containing Peptides’. Pathophysiology: The Official Journal of the International Society for Pathophysiology, vol. 7, no. 1, Apr. 2000, pp. 69–73. PubMed,

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Zak Mellor

I'm Zak Mellor, a fitness trainer dedicated to guiding you on your health and wellness journey. With a strong background in fitness, I share practical tips and in-depth reviews of the latest workout gear and routines.

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