What is the Bone Broth Diet?
First popularized by Naturopath Dr. Kelly Ann Petrucci, the bone broth diet combines intermittent fasting, a paleo diet, and a lot of bone broth. Petrucci’s original bone broth diet centered around a 21 day program, but no matter how long you tailor your own bone broth diet for, the basic principles are the same: clean eating, elimination of inflammatory and processed foods, and an abundance of bone broth. You can still enjoy the benefits of the bone broth diet without the intermittent fasting aspect, though many find that it gives the body an added reset.
What Foods to Eat on the Bone Broth Diet
In a lot of ways, the bone broth diet is easier to follow than most diets. It’s less about deprivation and more about a lifestyle change. It may seem difficult to follow at first, but once you start to reap the benefits of clean eating, you’ll notice that you can actually feel the difference when you cheat.
So. What foods can you eat on the bone broth diet? If you’re familiar with the paleo style of eating, you’ll likely find the bone broth diet fairly easy to wrap your mind around. If you haven’t followed a paleo diet before, let’s discuss the basics.
The paleo diet centers around eating whole foods, and staying away from anything processed.
The following foods can be eaten in abundance:
- Meat, fish, and eggs
- Vegetables, fruits, nuts, and seeds
- Healthy fats and oils, herbs, and spices
The basic premise of the paleo diet is to only eat foods that were available by hunting and gathering. By its nature, the diet is heavy on proteins, vegetables, and healthy fats, and low in carbs.
What Foods to Stay Away from on the Bone Broth Diet
Since the bone broth diet follows the paleo diet closely, the list of foods to avoid are the same. Even if you don’t normally follow a paleo diet, when you’re participating in the bone broth diet, you’ll want to avoid eating dairy, legumes, grains, alcohol, and added sugars. Yes, you can drink black coffee on the bone broth diet, but we urge you to try replacing your morning cup of coffee with an extra cup of bone broth! You’ll be surprised at how energized you feel, and there’s no post-coffee crash, since you’re fueling your body with vitamins, minerals, and protein.
Benefits of the Bone Broth Diet
Now that we’ve talked about what the bone broth diet is, let’s talk about why you should give it a try, and outline some of the reasons it is so beneficial for your body.
- Increased immunity
Since you consume so much bone broth on the bone broth diet, you’ll be reaping the myriad immune-boosting benefits offered by this wholesome and nutritious staple. Bone broth helps strengthen your immune system in a variety of ways. Chock full of essential vitamins, minerals, and amino acids, bone broth is an amazing way to increase your body’s intake of important nutrients. Combine that with the gut-healing benefits of collagen and the beneficial probiotics that bone broth provides, and you’ve got a wealth of immune boosters in a nourishing, easily digestible form.
- Weight loss
Many people who try the bone broth diet do so initially as a weight loss tool. You will likely lose weight on the bone broth diet, but there is no magic behind it. When you’re fueling your body with wholesome, nutrient dense foods, and avoiding inflammatory foods, processed sugars, and alcohol, your body will naturally begin to shed some unwanted pounds. The difference between the bone broth diet and many conventional diets, is that you’re shedding pounds through nourishment, not deprivation. When you lose weight by making a healthy, sustainable lifestyle change, you’ll likely find that the weight is easier to keep off – and most importantly, that your body FEELS better, because you’re eliminating unhealthy processed foods and nourishing your body with whole food nutrition.
- Lowers inflammation
Inflammation is known to be a contributing factor to a myriad of chronic health issues, such as high blood pressure, auto-immune disorders, sleep apnea, allergies, and even cancer.
Bone broth is chock-full amino acids. Certain amino acids, such as arginine and glycine, have strong anti-inflammatory effects, and glycine aids in the digestion of food by stimulating the production of stomach acids. Glycine is also integral to boosting glutathione, which aids in the body’s detoxification process, and is responsible for reducing chronic inflammation and restoring immune function. Another amino acid found in bone broth, L-glutamine, helps to heal and seal the gut, reducing the propensity of toxins and bacteria to enter the bloodstream and cause an inflammatory response.
- Good reset for diet
If you know that you’ve been neglecting your health and could use a dietary reset, the bone broth diet is a fantastic way to bring the focus back to nourishing whole foods and essential nutrients. The best thing about the bone broth diet is that it offers your body a reset, without letting it feel deprived. The list of foods you can eat on the bone broth diet is lengthy – with a few exceptions. Additionally, you’re fueling your body with nutrient rich bone broth that aids your digestive process and maintains your energy levels.
How to Get Started
If you’re looking for an easy way to give the bone broth diet a try, we recommend checking out The Osso Good Co. – they offer small-batch, high quality bone broth in a variety of flavors, delivered right to your door. You can also add on delicious paleo soups, to take some of the guess work out of what else you’ll eat on the bone broth diet! They also offer various 7-day supply packages, so you can tailor your order depending on how long you’d like your bone broth diet to last. The best part is, because they focus on high-quality ingredients and small-batch processing, the taste is the next best thing to homemade – without all the work!