Going on a bone broth diet is an intense approach to losing weight and improving the appearance of your skin. But before you embark on this diet, it’s best to understand some of the potential side effects.
What is the Bone Broth Diet?
The bone broth diet is a strict 21-day diet in which you exclusively drink bone broth for 2 days of each week for up to 4 weeks. This intermittent fasting, combined with the rich nutrients of bone broth, can have measurable effects on your waistline, as well as the health of your skin, your energy levels and other symptoms of metabolic syndrome. Bone broth is essentially a soup base that is made by cooking animal bones (e.g., beef knuckles, chicken bones, pork etc.) in a crockpot, along with some salt, seasoning and a source of acidity, in most cases.
Many people have likely made bone broths in the past, but they aren’t necessarily the same as stocks since they do include an acidic element. After cooking this bone broth and having the flavors leach into the broth, you can strain the solid pieces from the liquid, leaving behind your nutritious beverage. Not only is this soup base a rich source of minerals like calcium, potassium, and magnesium, but it is also a rich source of collagen, proline, gelatin and hyaluronic acid, among others.
Bone Broth Diet Plan
The standard bone broth diet plan lasts for 21 days, although only 6 of those days will be limited to bone broth consumption.
- Step 1: When you begin this diet, choose two non-consecutive days in a week in which to only drink bone broth.
- Step 2: You should consume 6 glasses of bone broth on those days, made from pork, chicken, duck, goose, beef, fish head or rabbit bones. Avoid broth made from bouillon cubes, shrimp broth or bonito broth.
- Step 3: On the days you are following the diet, you will only consume bone broth
- Step 4: For the five other days per week, you will be on a traditional 3-meal plan that follows a Paleo diet. This means extremely low levels of carbs, with high levels of healthy fats and protein.
- Step 5: You will repeat this pattern of 2 non-consecutive diet days and 5 Paleo days for 3 weeks.
Note: The point of including the Paleo diet while following the bone broth diet plan is to encourage your body to burn fat, instead of carbohydrates, as a way to lose weight and improve overall health.
Health Benefits of a Bone Broth Diet
The most important benefits of a bone broth diet include:
- Improved cholesterol levels
- Stronger cardiovascular health
- Rapid weight loss
- Increased detoxification
- Normalized blood sugar levels
- Lowered risk for diabetes
- Appetite suppressant
- Radiant skin
- Increase in collagen production
- Anti-aging effect
- Better cognitive function
- Lowered inflammation
- Mood enhancer
- Effective sleep aid
Some practitioners claim that more than 10 pounds can be lost in a matter of 3 weeks. The high levels of collagen and other ingredients in these broths will be able to stimulate growth and repair in the body while protecting skin health and removing wrinkles. Joint pain and inflammation can also benefit from the key minerals and compounds included in this diet, which memory and cognition can also be boosted. The nutrient-dense liquid helps improve immunity levels and prevent cancer. Ketosis is known to generate more accessible forms of energy. So, you may also feel a boost in mood, once the initial symptoms of carbohydrate and calorie deprivation wear off. It also improves gut and liver health because of its detoxing abilities. Glycin, present in gelatin in the bone broth, ensures good sleep. That’s why the broth is also called a night elixir!
There are some possible side effects when following this diet, such as:
- Sudden weight loss: It may cause to lose pounds too quickly, which may have a detrimental effect on health.
- Interference with drugs: It may cause complications if you are taking medications.
- Hypoglycemia: It can lower your blood sugar to a dangerous level.
- Low nutrient intake: Pregnant and breastfeeding women should also avoid this diet, as it doesn’t necessarily provide all the nutrients the mother and the baby.