- Bone broth is a rich liquid made by simmering animal bones and tissues, which provides essential nutrients like protein, fat, and calcium.
- The Bone Broth Diet has 3 main phases lasting 21 days, including mini-fasting days, non-fasting days, and maintenance phase.
- The Bone Broth Diet can improve joint, skin, gut, and bone health, boost immune function, and help weight management.
- Foods with high protein and healthy fats, vegetables, fruits, and condiments are among the foods allowed in this diet.
What Is the Bone Broth Diet?
The Bone Broth Diet focuses on drinking bone broth, which is a nutritious liquid made by simmering animal bones and connective tissues.
This diet has many versions, like the 7-day Bone Broth Diet plan or the 3-day Bone Broth Diet plan, but the main version is a 21-day plan that combines the Paleo Diet and intermittent fasting with a focus on whole, nutrient-dense foods.
The idea behind this diet is that the Paleo Diet and bone broth can support gut health and boost weight loss, while intermittent fasting can improve fat-burning, metabolism, and mental focus.
The Bone Broth Diet includes 3 main periods:
- Mini-Fast Days,
- Non-Fasting Days, and
- Maintenance Phase
To follow this diet, you should pick two nonconsecutive days per week to do a mini-fast. The other five days are non-fasting days. On both of them, you should eat your last meal by 7 p.m.
These three phases are designed to provide all the nutrients your body needs. Let’s see what exactly you need to do in each phase.
Mini-Fast Days
You can choose between the following two options on mini-fast days:
- Drink 6 cups (8-ounce or 237 ml) of bone broth.
- Drink 5 portions of bone broth, then finish the day with a snack containing high-protein foods, non-starchy vegetables, or foods with healthy fats like fatty fish such as salmon.
In both options, you'll only consume 300–500 calories on mini-fast days.
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Non-Fasting Days
On days when you're not fasting, you should consume vegetables, fruit, and high-fat and high-protein foods. Remember that carbohydrates, including fruits and starchy vegetables, are limited to one portion per day to promote fat-burning.
Here are examples of the foods you can eat on non-fasting days. Each of the following meals is a separate example of what you can eat on this diet.
- Breakfast: You can have one portion of high-protein foods like scrambled eggs, one portion of high-fat foods like avocado, or one portion of fruits like berries.
- Lunch: You can have one portion of high-protein foods like grilled chicken breast, two portions of vegetables like a mixed salad with spinach and bell peppers, or one portion of high-fat foods like beef bacon.
- Dinner: You can have one portion of high-protein foods like baked salmon, two portions of vegetables like roasted broccoli and carrots, or one portion of high-fat foods like almond butter.
- Snacks: You can have one cup of bone broth twice a day.
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Maintenance Phase
After 21 days, you can shift to an 80/20 maintenance plan. 80% of the time you eat the allowed foods, and the remaining 20% you can have other foods like dairy and alcohol. You can decide whether to continue the mini-fasts during the maintenance phase.
So except for the fasting days, you can choose between allowed foods to consume every nutrient your body needs. Fortunately, in the Bone Broth Diet, you can choose from different types of foods.
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