7 Day Bone Broth Diet Plan (With Recipe)

Low-calorie, low-carb diets have captured people’s attention due to their weight-loss properties. For their health and weight management benefits, ingredients such as turmeric, ginger, green tea, coffee, and others have been incorporated into these diets.

One of the latest food trends is bone broth, a liquid from boiling meat, bones, or vegetables. It is commonly used as a base for soups and stews, as a palate cleanser, or as a beverage.

Bone broth has gained popularity for its nutritional and health properties. It stands out due to its protein content, effects on digestive health and inflammation, and combination of minerals and cartilage compounds.

Bone Broth Diet and its Health Benefits

Bone Broth Diet – Health Benefits

In simple terms, bone broth is believed to contain ingredients found in bones and cartilage, which are classified as connective tissue. This tissue is one of the four basic tissue types in the human body, and its function is to hold together, support, and strengthen the body.

Therefore, bone broth is considered the ideal “elixir. ” It comprises collagen, bone marrow, amino acids, and minerals beneficial for human bones and joints.

This liquid is claimed to optimize hormones, cleanse and detoxify the body, possess anti-inflammatory properties, trigger a surge in human growth hormone levels, and aid in gut healing. The extent of these health benefits requires more scientific investigation. 

When bone broth is cooked for an extended period, the collagen in the bones transforms into gelatin. This gelatin enhances skin health, reduces inflammation, and stabilizes the gut mucosa by reducing damage from excess acid.

Additionally, gelatin can help restore the integrity of the intestines, heal leaky gut, and optimize immune function.

Bone Broth Diet: When Did It Start?

The bone broth diet gained popularity after Dr. Kellyann Petrucci, a diet specialist, published her well-known “Bone Broth Diet” book guide in 2015. In this guide, she detailed all the benefits of fasting while incorporating bone broth into the weight management of obese individuals.

The bone broth diet involves one to two days of intermittent fasting per week, during which bone broth is consumed. On the other days, a healthy, normocaloric diet that includes all the macronutrients is followed.

During the fasting days, five to six meals of bone broth are consumed, and on non-fasting days, there are three main meals plus two snacks.

The diet was originally designed to be followed in a 3-week program; however, it can be extended for longer if the patient can adhere to it.

Is Bone Broth for Everyone?

The bone broth diet is primarily intended for healthy individuals but is not recommended in certain cases.

Pregnant and nursing women, people with diabetes, eating disorders, acute illness or injury, and individuals with other chronic health problems should exercise caution when considering this diet.

Always consult your doctor and dietitian before embarking on any dietary protocol that may interfere with preexisting conditions.

Not Allowed Foods in the Bone Broth Diet

It is important to eliminate ultra-processed foods and some commonly consumed products for the next three weeks. After this period, some of these foods can be reintroduced based on the individual’s preferences and feelings.

Here are some foods to avoid during the Bone Broth Diet:

Approved Foods in the Bone Broth Diet

Here is a list of approved foods to use in the Bone Broth diet

How to Structure the Diet

As mentioned earlier, the diet is structured with two fasting days a week, and the remainder of the week involves normal, healthy eating. Mini-fasting days can be scheduled according to your preference, so they don’t need to occur on the same days each week. The only requirement is to separate them with at least 1 or 2 non-fasting days.

There are two fasting day options, and you can choose the one that suits you best:

1. Bone broth all day: Consume up to 6 cups of broth daily.
2. Bone broth until 7:00 pm: A snack or a Bone Broth Diet-approved shake followed.

On non-fasting days, you’ll have three full meals and two snacks, which you can select from the approved foods listed above. Snacks can consist of 2 cups of bone broth each day.

7-Day Bone Broth Diet Table for Fasting and Nonfasting Days

Here is an example of structuring the fasting and nonfasting days during the week with the allowed foods and snacks.

Bone Broth Recipe

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Yield: 1

Bone Broth Recipe

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Here is a great and easy recipe to do your bone broth from scratch. Depending in your method of cooking it could take longer to cook, but you will have plenty of bone broth to enjoy everyday!

Prep Time 15 minutes

Cook Time 2 hours

Total Time 2 hours 15 minutes

Ingredients

• 1 1/2 lbs. beef bones
• 1 lbs. chicken bones
• ½ bok choy
• 3 celery stick
• 1 onion
• 5 cloves of garlic
• 2 carrots
• 1 tbsp of apple cider vinegar
• Sea salt

Instructions

1. Roast the bones at 425 °F using raw beef bones for around 25 minutes.
2. Chop the veggies into medium pieces
3. Combine all the ingredients in a cooking vessel; it can be an instant pot, slow cooker, or large stock pot.
4. Add the apple cider vinegar, sea salt and any other herb of preference.
5. Completely cover the mixture with enough water or until your pot reaches full capacity.
6. Let them cook depending on the artifact you use. Instant pot can take around 2 hours on high pressure. If using a slow cooker, simmer for 24 hours.
7. Once cooked, remove all the solids and strain the broth.
8. Skim the fat from the bone broth before portioning it.
9. Portion it in glass jars or containers and store it. Bone broth can last three days in the fridge and until three months
   in your freezer.

Notes

• Feel free to substitute chicken, fish, or pork bones or to combine them all.
• Adding dried mushrooms or using 2 tablespoons fish sauce instead of salt (add in the first step) dramatically boosts the broth's flavor.

Nutrition Information

Yield

10

Serving Size

1
Amount Per Serving Calories 290Total Fat 17gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 9gCholesterol 102mgSodium 146mgCarbohydrates 3gFiber 1gSugar 1gProtein 29g

The nutritional information provided is an estimate based on the ingredients and cooking methods used in this recipe. Actual nutritional content may vary depending on the brands of ingredients and portion sizes. Please consult a registered dietitian or nutritionist for precise dietary advice.

Research About Bone Broth

Despite its popularity, there isn’t much scientific evidence about bone broth’s health properties and medicinal claims.

There is no conclusive evidence of the advantages of consuming bone broth’s amino acids and minerals over other foods.

The earliest study available is from 1934, published in the Archives of Disease in Childhood. It found that bone broth didn’t have as many nutrients as believed, but its micronutrient properties increased when mixed with other vegetables.

However, it is important to mention that bone broth may contain some potentially dangerous contents because it can store heavy metals, particularly lead.

Nevertheless, bone broth’s nutritional content and health effects are influenced by its core ingredients and preparation.

Finally, more research is needed to understand the benefits or dangers of bone broth, though this does not mean it is unhealthy.

7 Day Bone Broth Diet Plan in PDF

Frequently Asked Questions

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