The Bone Broth Diet For Weight Loss + A Sample Meal Plan

The Bone Broth Diet claims that it will help you “lose up to 15 pounds, 4 inches, and your wrinkles — in just 21 days.”

This is a bold claim, made by bone broth enthusiast and author Kellyann Petrucci. 

Googling shows that celebrities like Kim Kardashian, Halle Berry, Mark Wahlberg and many A-listers are trying the bone broth diet.

Why? It's the latest fad diet ripping through Hollywood. 

Does the Bone Broth Diet work for weight loss? What do I think of the bone broth diet?

Read on to find out. 

What is the bone broth diet


The Bone Broth Diet is a blend of intermittent fasting, paleo and bone broth. It consists of a specific weekly eating and fasting schedule.

The bone broth diet consists of a 21 day diet plan developed by Kellyann Pertrucci. 

The goal of the diet, much like any other diet is to lose weight. 

How it works: The 5:2 fasting approach

While on the bone broth diet, you eat paleo and keto for 5 days of the week. You then fast with bone broth for the remaining 2 days. 

You’ll complete this program for 3 weeks. You can add time to extend the bone broth diet if you have additional weight to lose.

Benefits of Bone Broth

bone broth benefits

Bone broth is an ancient superfood made by simmering meaty bones, along with aromatics. The end result is a collagen rich, high protein broth that is full of electrolytes and minerals.

Health benefits of bone broth include (read this for the complete list):

Possible Weight Loss Assistance

Gelatin and protein found in bone broth is shown to help you feel more full. This helps you eat less throughout the day (1).

Gut Health

Protein (plus amino acids glycine) improves your gut health by decreasing inflammation in your digestive system.

Skin Health (Hair, Teeth, Nails)

Bone broth is 90% collagen. Collagen helps build your skin cells. 

Decrease Aches and Pains

Bone broth is full of glucosamine, chondroitin, glycine and collagen. These are all potent compounds used to treat arthritis and joint pain. 

Increased Hydration

Bone broth provides a natural source of many electrolytes. These include potassium, magnesium, phosphorus, chloride and sodium. 

Bone Broth Diet Benefits

The bone broth diet can have many health benefits for you. The diet is simple and easy to follow, which is good for you. 

However, it may not be easy to stick to in the long-term.

  1. Provides a steady source of bone broth and collagen protein daily.
  2. Gets you eating more whole foods, vegetables.
  3. Cuts out sugar, refined carbohydrates and industrial vegetables / seed oils.
  4. Is anti-inflammatory.
  5. Gives you a good introduction to fasting.

How to Execute the Bone Broth Diet

Foods to eat while on the bone broth diet include:

  • Meat, fish, poultry
  • Non-starchy vegetables: broccoli, cauliflower, zucchini, eggplant
  • Greens like spinach, kale, swiss chard
  • Healthy fats like avocado, olive oil, macadamia nuts 
  • Bone Broth

Foods to avoid while on the bone broth diet:

  • Sugar
  • Refined carbohydrates: baked goods, white flour, pasta, etc
  • Vegetable oils: canola, grapeseed, safflower, soy
  • Dairy
  • Grains
  • Legumes
  • Alcohol

The list above basically outlines the paleo diet. You may not need to remove all of these while on the bone broth diet.

The idea is that you are removing all inflammatory foods and junk that is not really giving you nutritional benefit. 

Five days per week you eat according to the food list above.

Two days per week you fast with bone broth. Meaning you consume no calories or food except for bone broth.

Bone Broth Diet Meal Plan, Recipes, Schedule

infographic Guide to fasting on the bone broth diet

Step 1: Choose a 21 day period to execute your bone broth diet.

It is best to choose a period where you do not have other life stresses. The reason is that dieting and fasting is a stress on your body. As are exercise, deadlines, work stress and family issues.

Your body can only handle so much stress at once. You need to have an empty plate to succeed with the bone broth diet.

Step 2: Pick 2 non-consecutive fasting days per week.

These are the days you build the rest of your week around. These should be low activity days where you do not exercise. 

You should not have hectic work or life schedules on these days as well.

Step 3: Stock or prepare the right foods, remove the others.

This is an underlooked area of the bone broth diet...or any diet. Your priority before you begin any diet to set yourself up for success.

You won’t succeed on any diet if you have Ben and Jerry’s ice cream staring at you every time you open the freezer. I don’t care what sort of monk you are.

Remove any triggering foods for you that don’t fit the protocol. Or place them all in your storage locker… somewhere not in the kitchen and not in eye view. 

A few suggestions to make the bone broth diet easier:

  1. Consider getting meal prep or delivery services if you have means to do so.
  2. Batch cook meals ahead of time.
  3. Decide some easy on-the-go meals. Read below for some great diet friendly recipes.

Sample Daily Schedule

bone broth diet guide and sample meal chart

Bone Broth Diet Recipes

Anti-inflammatory Smoothie Bowl

Keto BBQ Sauce 

Vibrant Summer Quinoa Salad

Lemon Tahini Dressing (Dairy Free)

Creamy Gazpacho That You’ll Actually Like

Sugar Free Gummy Bears

Thick and Creamy Overnight Oats

High Protein Chia Pudding

Healthy French Onion Soup

Immune Boosting Chicken Soup

Low Carb Cauliflower Soup (Keto Friendly)

Superfood Bone Broth Chili

Easy Butternut Squash

Where To Find Bone Broth

It is a good idea to have a variety of different types of bone broth for the bone broth diet. You may get sick of one flavour if you drink it multiple times a day.

Bluebird Provisions Organic bone broth is a great option. They ship across Canada directly to your home. 

Their bone broth is:

  • Certified Organic & Non-GMO
  • High Protein (11 g per cup)
  • High Collagen
  • Canadian Sourced & Made
  • Zero Preservatives
  • Keto Friendly

Easy Bone Broth Recipe

Yes we do! Here is an easy bone broth recipe. Consult our secret recipe for a more in-depth guide on how to make bone broth. 

Ingredients:

  • 1.5 kg bones (3.3 pounds)
  • 3 L water
  • Salt to taste

Instructions:

  1. Place bones and water in a stock pot, slow cooker or instant pot. 
  2. Bring everything to a boil
  3. Reduce to a rolling simmer for 12–24 hours. 
  4. Remove from heat.
  5.  Strain it into containers for use and compost the solids.

The fat layer can be kept or discarded, depending on your preference. The fat provides more flavour and is keto friendly. 
You can add aromatics, herbs and vegetables to your bone broth. In this case, add them during the last 3 hours of your simmer time. 
This ensures the vegetables don’t cook down to mush. Mushy vegetables make for starchy broth with carbs.

FAQs About The Bone Broth Diet

Bone Broth Diet for Weight Loss

The bone broth diet does work for weight loss in the short-term. Why? It is a form of caloric restriction, like many other diets. It is difficult to judge whether the bone broth diet will work for long-term weight loss because no studies have been done. 

Anecdotally it does work, but it may or may not work for you. 

Is bone broth diet safe?

It is best to seek the advice of a medical professional before starting any diet. Bone broth is safe to consume. 

Why bone broth on keto diet?

Bone broth is high in protein, low in carbohydrate. You can easily add fat sources to your bone broth to make it keto friendly. 

Or, if you are making bone broth at home, you can simply use the fat from the bone broth in your drink. 

Bone broth is great for the keto diet because it provides collagen, minerals and nutrition with little carbs or calories. 

Can I fast everyday on the bone broth diet? 

You should not fast everyday on any diet. Best to consult the author of the bone broth diet for specifics on altering the fasting. This is beyond the scope of this article. 

How much bone broth is safe to drink? 

Bone broth is safe to drink. You can safely drink up to 2 L of bone broth per day. Bone broth is water with added nutrition. 

Will I be hungry on the bone broth diet? 

Bone broth helps increase satiety or fullness. As such, you may not feel hungry while on the bone broth diet. 

Is the bone broth diet for everyone? 

The bone broth diet is not for everyone. If you have a history of eating disorders, then the bone broth diet is not for you.

If you have any underlying health issues, the bone broth diet may not be for you. 

 

Disclaimer: this information is for educational purposes only and has not been evaluated by the FDA or CFIA. It is not intended to diagnose, treat, cure, or prevent any disease. Please consult your primary care physician for advice on diet or any of the content on our website. We take no liability. Please consult a doctor, registered dietitian or primary care provider before going on any diet.

Leave a comment

All comments are moderated before being published

"Amazing!

Great taste and texture. Will be purchasing this again. Works great on its own for sipping and also in soup!"

Adrienne L