7 Day Bone Broth Diet Plan (With Recipe)

Low-calorie, low-carb diets have captured people’s attention due to their weight loss properties. Ingredients such as turmeric, ginger, green tea, coffee, and so on have been incorporated into this diet for their health and weight management benefits.

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

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

Bone Broth Diet and its Health Benefits

Bone Broth Diet – Health Benefits

In simple terms, it is believed that bone broth contains the 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,” composed of collagen, bone marrow, amino acids, and minerals beneficial for human bones and joints.

It is claimed that this liquid optimizes hormones, cleanses and detoxifies the body, possesses anti-inflammatory properties, triggers a surge in human growth hormone levels, and aids 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, which enhances skin health, reduces inflammation, and stabilizes the gut mucosa by reducing damage from excess acid.

Additionally, gelatin can aid in restoring the integrity of the intestines, healing the leaky gut, and optimizing 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 a longer duration if the patient can adhere to it.

Is Bone Broth for Everyone?

The bone broth diet is primarily intended for healthy individuals; however, there are certain cases where it is not recommended.

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 with 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 7:00pm: 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: 10

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

• Bones 2-4lb (turkey, chicken, beef)- including skin, cartilage and scraps
• 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 46.2Total Fat 2.7gSaturated Fat 1.2gCholesterol 11.8mgSodium 83.7mgCarbohydrates 2.2gNet Carbohydrates 1.6gFiber 0gSugar 1.1gProtein 3.4g

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 an advantage of consuming bone broth amino acids and minerals as opposed to other foods.

The earliest study available is from 1934 and was published in Archives of Disease in Childhood. 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 have some potentially dangerous contents because of its capacity to store heavy metals, particularly lead.

Nevertheless, the nutritional content and the health effects of bone broth are influenced by the core ingredients and the preparation of the broth.

Finally, more research is needed to understand the benefits or dangers of bone broth, though none of this is to say that bone broth is not healthy.

7 Day Bone Broth Diet Plan in PDF

Frequently Asked Questions

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