It seems like there’s a new fad diet every other day. One that’s been gaining in popularity is the bone broth diet. Learn about this diet and find out whether you can drink bone broth for weight loss with this guide from Vital Proteins.
What is Bone Broth?
Bone broth is a clear soup that’s made from simmering bones that contain connective tissue and meat, both of which are naturally high in collagen. The longer the bones simmer, the greater the concentration of collagen (a type of animal protein) in the broth. It’s the best way to extract every last bit of protein and nutritional benefit from the parts of an animal you can’t (or won’t) eat.
What’s the Difference Between Bone Broth and Stock?
Both bone broth and stock are made by simmering bones in water, but there are a few key differences:
- Stock is typically thinner than bone broth because it simmers for less time and contains less collagen.
- Bone broth tends to have a much deeper flavor because it simmers for such a long time.
- At room temperature, homemade bone broth may be gelatinous due to its high collagen content.
- Bone broth typically involves an acidic ingredient like vinegar to help break down collagen and minerals in the bones.
- Stock is generally intended to be an ingredient in other dishes, rather than a standalone drink.
Are There Health Benefits to Drinking Bone Broth?
There are a few nutritional benefits to consuming bone broth:
- A cup typically contains 8 to 10 grams of protein.
- Bone broth contains small amounts of minerals that support bone health: calcium, magnesium, and phosphorus.
What Is the Bone Broth Diet
The bone broth diet is a weight loss plan that leans heavily on tenets from other dieting trends like paleo, low-carb, and intermittent fasting. Users are encouraged to consume large amounts of bone broth over the course of the diet. While there are a few diets that involve bone broth, the most well-known was popularized by a naturopathic doctor named Kellyann Petrucci, who wrote a book entitled Dr. Kellyann’s Bone Broth Diet.
How Does the Bone Broth Diet Work?
Those who are participating in a bone broth cleanse or diet will generally follow a few rules:
- On two nonconsecutive days of the week, you do a modified fast where all you consume is bone broth.
- The other five days, you follow a paleo diet—avoiding carbs and starchy fruits and vegetables—that’s heavy on protein and bone broth.
- Participants should consume their last meal, snack, or cup of bone broth by 7 pm and not eat again until the following morning.
Apart from carbs and starchy fruits and vegetables, used are also discouraged from consuming the following things while participating in the cleanse:
- Sugar
- Sugar substitutes
- Potatoes (except sweet potatoes)
- Legumes
- Refined fats
- Dairy products
- Sodas
- Alcoholic beverages
Are There Benefits to the Bone Broth Diet?
This diet is intended to help people lose weight, and its low-carb, high-protein approach can help with that, but the weight loss may not be sustainable for people who do not choose to continue the diet after the initial commitment.
It is an opportunity to introduce some new dietary habits like consuming more protein, eating less sugar, and paying close attention to what you’re eating, but this is an option for everyone, whether you’re participating in a bone broth diet or not.
Do You Need to Be Concerned About Protein Intake?
If you’re concerned about how much protein you’re consuming, you’re not alone, especially if you’re trying to lose weight. A restrictive diet can cause people to skip meals or undereat, which can be a slippery slope that ends with losing muscle mass due to a lack of protein consumption.
Other people who should be concerned about their protein intake are senior citizens. As we age, our bodies are less effective at processing protein, which means older adults need to consume more protein in order to keep from losing muscle!
Parents and caregivers should be aware that even kids need the right amount of protein, especially if they aren’t consuming animal products. Younger kids can be picky eaters, and it can be tricky to make sure they’re getting the nutrients they need to stay healthy.
Getting Enough Protein
Getting enough protein is easy with Vital Proteins. Whether you prefer the ease of adding unflavored Collagen Peptides to your morning coffee or a glass of water or would rather try a ready-to-drink beverage like Vital Proteins® Chocolate Collagen & Protein Shake, adding protein to your diet is easy. For those who prefer the ritual of adding protein powder to their smoothies.
Is a Bone Broth Diet Worth It?
While the bone broth diet may offer some short-term benefits, it's essential to approach it with caution and not rely on it as a long-term solution. Your body needs a well-rounded, nutrient-dense diet to support muscle maintenance, immune function, and overall health, even if you’re trying to manage your weight.
Fad diets like fasting and cleanses often fall short in providing the variety and balance your body truly needs. Focus on sustainable eating habits that prioritize whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. A consistent, balanced approach to nutrition will always be more effective than a restrictive cleanse.
Sources:
https://www.health.harvard.edu/nutrition/savoring-the-benefits-of-bone-broth-worth-a-taste
https://www.foodnetwork.com/how-to/packages/food-network-essentials/what-is-bone-broth
https://www.healthline.com/nutrition/bone-broth-diet