Benefits Of Bone Broth Diet – What We Found
The Bone Broth Diet is quite an interesting eating plan, it’s a little bit of paleo and low-carb, with some intermittent fasting thrown in for good measure.
What makes this diet a fascinating for me and many other people, is the claims that you can “lose up to 15 pounds, 4 inches, and your wrinkles — in just 21 days.”
But it’s worth noting these results are based on unpublished research.
This article looks at the benefits of the Bone Broth Diet, the best way to follow it, and if it can actually help uou lose weight.
The Bone Broth Diet was created by Kellyann Petrucci, a naturopathic doctor, who also wrote the popular diet book, The 21-day Bone Broth Diet.
The Bone Broth Diet is based on a 21-days. For five days in a week you will need to adhere to a low-carb, paleo diet, this is followed by a two day broth fast.
While this diet is focused on 21 days, the plan can be extended if you need to lose a little more weight
So how does the bone broth diet work? Five days a week you will be eating low-carb, paleo-style meals — which is mostly fish, meat and eggs along with healthy fats and non-starchy vegetables.
As in any low carb focused diet plan, you will be avoiding grains, you will also need to stay away from legumes, sugar, alcohol and dairy.
During the two days of fasting you can drink up to six cups of broth throughout the day. If you feel the need, you can add a light snack or take a smoothie in the afternoon.
Benefits of the bone broth
Bone broth is one of the best natural sources of collagen in the world, a protein found in various parts of the body of vertebrate animals (humans are part of this group) such as bones, skin, cartilage, ligaments, the tendons and the bone marrow.
As we age, there is the so-called degradation of aging-related joint cartilage (in which the cartilage is reduced when it is attacked by antibodies) and the joints naturally suffer from wear and tear, while losing flexibility.
As the broth of bones is simmered, collagen from animals enters the broth and becomes readily absorbed so that it can assist in restoring cartilage.
– Digestive system
One of the advantages of bone soup over the digestive system is that it is easily digested and smooth on the digestive system, unlike other foods that may be difficult to break down.
In addition, a study released in 2003 by a researchers from Greece showed that people with digestive problems had a decrease in serum concentrations of collagen (found in the bone stock).
Thanks to the fact that the amino acids in collagen build the tissue that lines the colon and the entire gastrointestinal tract, it is believed that collagen supplementation may contribute to the health of the digestive function.
The collagen found in bone broth contributes to the formation of elastin. This is another substances known to be responsible for maintaining the texture, appearance and youthful tone of the skin.
– Aid to body detoxification
The bone broth is composed of potassium and glycine, two substances associated with the aid of cellular and hepatic detoxification.
The food also provides glutathione, which is known as a detoxifying agent that helps decrease oxidative stress and has already been pointed out by the Stanford University Preventive Medicine Research Center in the United States as being able to aid in the elimination of compounds soluble in water, especially heavy metals such as mercury and lead.
Oxidative stress is known to cause premature aging in addition to problems such as cancer and Parkinson’s disease.
The glutathione has also been associated with the effects of assisting absorption of various nutrients, antioxidants and the use of the liver functions of cleaning, the publication completed.
A 2004 study published in the Journal of Nutrition conducted by a researcher in the United States and colleagues indicated that glutathione also acts on factors such as the regulation of gene expression, protein synthesis and DNA , cell proliferation and immune responses.
– Sleep and fatigue
A study conducted by Japanese researchers and published in the year 2012 showed that glycine (an amino acid), which is found in the composition of bone broth, can help improve sleep and ward off fatigue.
– Bone health
The minerals phosphorus, calcium and magnesium, which are essential for the health of our bones, are also found in the bones of the animals and penetrate the broth during the preparation of the recipe.
– Supply of amino acids
Bone broth may supplement feed as it relates to the supply of amino acids from the protein in animal bones, especially to those who are not habitually eating meat.
Amino acids are important for aspects such as muscle recovery and energy, crucial factors for physical activity.
How To Make Bone Broth
Probably the most important part of this diet is knowing how to make bone broth. In essence, the Bone broth is made by simmering animal bones for up to 24 hours to release minerals, collagen, and amino acids. You can find the recipe below.
- 2 pounds (or more) of bones from a healthy source (can be remains of chicken, duck, turkey or goose)
- 2 chicken legs for extra gelatin (optional)
- 1 onion
- 2 carrots
- 2 stalks of celery
- 2 tablespoons of apple cider vinegar
- Place the bones in a large pot. Pour water (filtered) over the bones and add the vinegar. Let it sit for 20 to 30 minutes in the cold water. The acid helps the nutrients in the bones become more available.
- Chop and add the vegetables (except parsley and garlic, if you decide to use them) to the pot. Add salt, pepper, spices or herbs, according to taste.
- Now, boil the broth. Once it has reached a good boil, reduce to a simmer and cook over low heat until done.
- During the first few hours of simmering, you must eliminate the impurities that float on the surface. A frothy layer will form and can be easily removed with a large spoon.
- During the last 30 minutes, add the garlic and the parsley.
- Remove from heat and let cool a little. At this point strain with a fine metal sieve and remove all pieces of bone and vegetables.
- When it is cold enough, store in a glass jar in the refrigerator for up to 5 days or freeze it for later use.
You can also check out the video on making bone broth below.
Video On How To Make Bone Broth
Two days a week, you do mini-fasts, which are modified fasts rather than complete fasts, as you’re still able to drink bone broth.
SUMMARYThe Bone Broth Diet is a 21-day weight loss plan in which you follow a low-carb, paleo diet five days a week and do bone broth fasts two days a week.
Menu for broth diet
Here is an example of a daily menu that can be consumed during the five days of rest.
At breakfast you can eat an omelet with mushrooms and spinach or a pancake with zucchini and berries.
During lunch, the nutritionist suggests, a chicken salad. An excellent alternative can be a turkey burger accompanied by vegetables, such as a cabbage salad.
For dinner you can eat meat of your choice or fish.
Foods To Avoid On The Bone Broth Diet
During the 21 days cereals must be completely eliminated. So raid your cupboards and get rid of biscuits, chips, pasta and rice.
Refined and processed fats and artificial sweeteners will also have to be excluded. Obviously, as mentioned before, any type of sugar and dairy products are also a big no no.
Meat and fish are good only if they are fresh and not processed. Meat and legumes should also be ruled out.