So you've heard bone broth is the new "it" thing. You've likely heard that it can help with your leaky gut, curb cravings, improve digestion, promote weight loss, and improve your skin. But are all these claims true? What about the bone broth diet? What exactly is involved? How long do you have to be on it to see results? And is there any difference between cooking with bone broth and drinking it as part of this diet? Bone broth might not be the magic elixir that every paleo and keto blogger raves about, but it does have some pretty fantastic qualities, and the ingredients found inside have been shown in clinical studies to have a lasting and positive impact on your health. There's no magic bullet, but the bone broth diet is one way to jump-start your bone broth consumption, boost your metabolism, and promote weight loss. It's a 21-day plan that just about anyone can do, but it does require that you follow a few simple rules. Let's take a look.
What Is the Bone Broth Diet?The bone broth diet plan was originally developed by Dr. Kellyann Petrucci in her book, Bone Broth Diet (1). The tagline claims that by following this diet, you can lose 14 pounds, 4 inches, and your wrinkles in 21 days. Her book outlines the health benefits of bone broth and intermittent fasting, while promoting a nutrient-dense, gluten-free diet filled with fresh vegetables, healthy proteins, healthy fats, and some fruit. Basically, the diet you follow is the Paleo diet with the addition of bone broth. In addition to adding bone broth into your daily routine, you also have to eliminate a number of foods, including:
- All processed foods
How to Make Your Own Bone BrothBone broth is the result of simmering the bones of animals (usually beef bones or chicken bones) in water and a bit of acid (like apple cider vinegar or lemon juice) for a period of time long enough for the bones to break down partially into the liquid. This usually takes 10-24 hours, but you can speed up the process by using a pressure cooker or instant pot. Bone broth isn't the same thing as chicken broth or beef broth, which is not cooked long enough to achieve the same level of breakdown or the same level of health benefits. In addition to bones and water, bone broth usually includes nutritious veggies like onions, garlic, celery, and carrots — the standard ingredients you'd find in a chicken soup. These ingredients not only add a few extra nutritional perks to your golden elixir, they also improve the flavor. You can cook with bone broth or simply warm it in a coffee mug and sip away. Just add a pinch of salt. If you're making beef bone broth, it's a good idea to roast the bones in the oven before boiling them, as it will yield a tastier result. If you become a seasoned bone broth maker, you might begin saving the bones and veggie scraps from dinner and dinner prep and storing them in a sealed freezer bag until you're ready to make broth. You can also supplement your cooking scraps with finds from your local butcher. The best bones to use are those that include joints: chicken feet, chicken wings, beef knuckles. Luckily, those are among the least expensive items at your local butcher. If you can get organic, grass-fed, or pasture-raised bones, that's the ideal way to go. This way, you avoid the chemicals and toxins associated with big industrial farming. Marrow bones are also great and full of nutrients, but they won't yield as much collagen as the bones that have joints. It's a good idea to combine them with bones with joints for the best result, but it's not 100% necessary. The presence and density of collagen is what makes your bone broth turn from liquid to gel in the refrigerator. You know you've extracted the good stuff from the bones if you end up with beef or chicken Jell-O in the fridge. If you don't have time to make your own bone broth, you can also buy it.
Health Benefits of Both BrothAs we said before, there are endless claims online about the health benefits of bone broth. Some are rooted in fact, and some are great ideas that could be true but haven't been borne out by science. What we know for sure is that bone broth is rich in minerals, glucosamine, chondroitin, and amino acids from collagen that can give your health a boost. Since bone broth contains the broken down components of the bones that you've boiled, the liquid gold in your coffee mug offers minerals and natural compounds like glucosamine and chondroitin from those bones and joints. Other minerals include (3):