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If you've ever seen your favorite wellness influencers raving about its benefits for gut health and inflammation while sipping bone broth on a cozy morning, that seems about right. After all, drink slush soups are very trendy these days, and they also have great nutritional benefits. If you're on a weight loss journey, you may have come across the bone broth diet as an easy way to lose weight. But what exactly is bone broth and how does it help with weight loss?
Bone broth is a clear soup made by slow-cooking animal bones, such as chicken or beef, says Rebecca Russell, a registered dietitian and founder of The Social Nutritionist. She explains that the six to 24-hour simmering process breaks down and releases the connective tissue and bone marrow inside the bones, creating a soup naturally rich in collagen, minerals, and amino acids. Drink the soup by itself or add it to your favorite soup recipes, stews, sauces, and smoothies.
Although the bone broth diet is claimed to have many health benefits, that doesn't mean it's suitable for everyone. A nutritionist will explain in detail everything you need to know, including what you can eat, the potential benefits and risks, and whether it will actually help you lose weight.
Meet the experts: Dani Rancourt, RD, is a nutritionist and founder of Pivot Nutrition Coaching. Rebecca Russell, RD, is the founder of The Social Nutritionist. Allison Bray, RDN, is Director of Adult Nutrition Therapy at Methodist Le Bonheur Healthcare.
Bone broth diet explanation
There are several variations of the bone broth diet. Perhaps the most popular is the 21-day low-carb diet plan created by naturopathic doctor Kellyanne Petrucci, says Dani Rancourt, RD, founder of Pivot Nutrition Coaching.
This particular version of the bone broth diet focuses on three main components: intermittent fasting, bone broth, and anti-inflammatory foods, Rancourt says. From there, meals are divided into her two parts: fasting days and non-fasting days, she says.
Rancourt said believers are supposed to do a modified fast on two non-consecutive days a week and drink five to six 8-ounce cups of bone broth throughout the day. The remaining five days are based on an anti-inflammatory paleo diet consisting of protein, non-starchy vegetables, and healthy fats (ideally eating within eight hours), she explains. It is also recommended that you stop eating by 7pm every day.
So what's the purpose? The bone broth diet claims to increase satiety between meals, improve gut and joint health, reduce inflammation, and promote weight loss efforts, according to the official website of Methodist Le Bonheur Healthcare. says Alison Bray, RDN, director of adult nutritional therapy at .
Foods to eat while on a bone broth diet
On fasting days, Rancourt recommends drinking six 8-ounce cups of bone broth in addition to water, herbal tea, or coffee. On non-fasting days, she explains, she follows a minimally processed, anti-inflammatory diet consisting of three meals a day and 1 to 3 cups of bone broth.
More specifically, a bone broth diet consists of high-quality animal proteins (such as chicken, beef, and fish), non-starchy vegetables (such as broccoli, asparagus, spinach, and mushrooms), and healthy fats (such as avocado, nuts, flaxseed, and olives), says Rancourt.
Starchy vegetables such as sweet potatoes, green peas, winter squash and carrots are also allowed in small amounts, Bray said. She added that milk substitutes, fruit, natural sugar substitutes such as agave, date sugar and honey are also allowed in moderation.
When it comes to portion sizes, Rancourt says, here's the blueprint for your plate:
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Half a non-starchy vegetable
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Lean protein 1/4
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1/4 healthy fat
Foods to avoid during the bone broth diet
As with any so-called diet, there are some restrictions. On non-fasting days, believers should avoid grains, breads, legumes, peanuts, dairy products, refined sugars, sugary drinks, refined vegetable oils, commercial sauces and seasonings, alcohol, and all processed foods. Rancourt says.
All food is prohibited during the two-day fast, Russell added, with only bone broth, water, herbal tea and coffee allowed.
Is the bone broth diet effective for weight loss?
Yes and no. Although there are no scientific studies on actual weight loss results while on a bone broth diet, Bray says calorie restriction is a big reason to lose weight. “Bone broth is low in calories, at 40 to 50 calories per 8 ounce serving, and provides about 1 serving of protein per cup (8 to 10 grams),” she explains. It's also known that high-protein foods and low-starchy vegetables may support weight loss by reducing overeating and reducing snacking cravings, she added.
However, Russell says the weight loss is likely to be short-term and that you'll likely rebound and gain weight. “Sure, you may see weight loss during a 21-day diet, but once those 21 days are over, you may find yourself unable to eliminate too many foods, leading to bulimia, which leads to weight gain. It’s possible,” she explains. The same goes for short-term diet plans. “This can lead to a vicious cycle of yo-yo dieting, which can negatively impact metabolism, weight gain, and gut health, leading to an increased risk of chronic disease.”
Bone broth diet benefits
Russell says there are several benefits to drinking bone broth regularly, thanks to its natural collagen, minerals, and amino acids. “Bone broth repairs the lining of the intestines, supports joint health, improves skin elasticity, and is an excellent source of hydration,” she explains. Improving the nutritional value of your diet can lead to a reduced risk of heart disease, diabetes, and cancer, given that it encourages minimally processed, whole foods, according to a recent study published in . You can also expect American Journal of Lifestyle Medicine.
You may also notice improved sleep, decreased appetite, weight loss, increased energy levels, and reduced inflammation, Rancourt added. “The validity of some of these claims may be due to individual elements of the diet. For example, eating foods like salmon and dark leafy vegetables can help reduce inflammation and increase the “Eating adequate protein through can help curb appetite, which can help keep appetite under control,'' she says. “It promotes fat loss, and collagen, glucosamine, and chondroitin are nutrients found in bone broth that may improve joint health,” she explains.
With that in mind, most of the benefits of the bone broth diet are anecdotal, Rancourt says, and there's no published evidence to support these claims.
Risks of bone broth diet
Due to the limitations of the bone broth diet, there are some inherent risks, Russell says. “In two days of bone broth fasting, you only burn about 600 calories, which is significantly less than the recommended amount for a living human being,” she explains. (For reference: On average, a typical adult woman needs about 1,600 to 2,000 calories per day.)
The diet is also low in carbohydrates, which are important for energy and overall health, Russell said. It also means they're likely to be low in fiber, which can wreak havoc on your intestines and cause constipation, bloating, gas, and hemorrhoids, she explains.
You may be thinking, Wait, isn't bone broth supposed to support my gut health? The answer is technically yes, but bone broth alone can't do all the heavy lifting, Russell explains, and it's best to include grains, legumes, and starchy vegetables as well.
Of course, diets that severely restrict calories or entire food groups increase the risk of nutrient deficiencies, Rancourt says. For example, eliminating dairy products completely can put you at risk for calcium deficiency, she explains. Conversely, consuming too many nutrients can pose risks, Bray says. For example, she explains that bone broth can be high in sodium and potassium, which can be dangerous for people with kidney disease, liver disease, or high blood pressure.
Who should try (or avoid) the bone broth diet?
Because intermittent fasting is a factor, Rancourt says the diet is not recommended for people who are pregnant, breastfeeding, have a weakened immune system, or have diabetes. People with a history of eating disorders should also avoid it, she added. “Diets that eliminate food groups or categorize foods as 'good' or 'bad' (in this case, 'yes' or 'no') can lead to… This can lead to such consequences, which can foster an unhealthy relationship with food. In guilt and shame. ” Such feelings can lead to further restriction and overeating, she added.
Finally, Rancourt said that even if the goal is weight loss, the bone broth diet is not ideal for athletes or people with moderate to high-intensity training schedules. why? The body needs carbohydrates to replenish energy after a workout, and the low-carbohydrate nature of the diet can lead to decreased performance, fatigue, and increased risk of injury, she says.
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