Bone Broth Cleanse vs Bone Broth Diet Plan: Which to Choose
Every once in awhile, you might notice that your digestion is sluggish, you’re feeling zapped of your energy, and you’ve lost the pep in your step. You might consider giving your digestive system a break with a brief cleanse of some sort.
A cleanse can be done without the pricey $100 concoctions at the health food store. A simple bone broth cleanse can help you reset your system, giving your digestive system a chance to soak up the bioavailable nutrients and restoring your energy.
How you go about doing your bone broth cleanse can get confusing when you dive into the search results online. What’s the difference between a bone broth cleanse and a bone broth diet plan? Should one come before the other? Can you make your own bone broth, or do you have to buy the premade stuff? What’s the best bone broth recipe? Does it matter if you choose chicken bone broth vs beef bone broth?
Plus, you’ll likely see “cleanse” and “diet plan” used interchangeably, sometimes with the words “detox” or “fast” attached to one or the other; so are they the same thing? Do you have to fast to do a cleanse?
A cleanse and a diet plan aren’t the same thing, but understanding the nuances and which one is right for you requires a bit more digging. Let’s unpack the difference between a bone broth cleanse and bone broth diet plan and discover the best ways to go about both options. That way, you can decide which one is right for you.
Bone Broth Cleanse
The main differences between a cleanse and a diet plan are:
- The amount of food you eat
- The duration of the experience
A bone broth cleanse refers to a type of short-term fasting (you might also see this referred to as a bone broth fast), where very little, if any, food is involved beyond bone broth.
In general, a fasting cleanse should only last a day or two and be followed up by a healthy meal of whole foods that are easy to digest. Examples of this type of meal would be a hearty soup with fresh, well-cooked vegetables or a fruit and vegetable smoothie with collagen powder for protein.
How It Works: The Health Benefits of Cleansing
Cleansing (or fasting) involves taking a break from eating solid food for a day or two in order to reset your system and give your digestive tract a break from eating. In a standard water fast or dry fast, you’re not giving your body any nutrition at all, while in a juice cleanse, you’re actually consuming quite a bit of sugar (some might say too much sugar).
In the case of a bone bone broth cleanse, you get the added nutritive benefits of this golden elixir, which can help stave off hunger pangs and reduce the chances of sharp changes in blood sugar levels. On a cleanse like this, you are also free to drink as much water and herbal tea (non-caffeinated) as you’d like.
Bone broth touts an array of health benefits, due in large part to the gelatin and collagen found in it. These easy-to-digest proteins contain healing amino acids, which can improve digestion by fortifying and sealing the gut wall, thereby addressing any issues that might arise from a leaky gut.
A healthy gut lining is critical to reducing inflammation, preventing allergic responses, and promoting healthy, clear skin. Collagen not only offers gut-healing properties, but is also the most abundant protein in the human body, supporting nearly every cell. The long-term benefits of consuming bone broth can include relief from joint pain, anti-aging, and an improved immune system, just to name a few.
So it would follow that these amino acids, consumed in the form of bone broth, would go exactly where they need to go for optimal benefit when bone broth is all you’re eating for a short while (a maximum of two days).
The idea behind a brief fast like this is to jump-start fat burning during the fasting period and allow your system to flush out anything that might be lagging behind due to poor digestion.
After a couple of days of fasting, you might notice a positive change in energy levels, relief from IBS (irritable bowel syndrome), and a general sense of well-being. We’ve created a guide to the bone broth fast for step-by-step instructions on how to go about it.
Bone Broth Diet Plan
In comparison to the bone broth cleanse, the bone broth diet plan involves more changes for a longer period of time, but it also includes the bone broth cleanse. The typical bone broth diet plan lasts anywhere between seven and 21 days. During the three-week diet plan, you’ll pick one to two days each week to do a bone broth cleanse, which will help jump-start weight loss and promote healing.
While eating solid foods is allowed (and required) on this plan, there are certain foods to avoid before and during a bone broth diet plan (which is sometimes called a detox). Dr. Kellyann Petrucci wrote a book outlining a 21-day bone broth diet plan, which serves as a great starting point and reference for this diet. It includes bone broth recipes and other suggestions for healthy meals featuring real food recipes that support the natural healing process.
On the bone broth diet, you will abstain from the following foods for 21 days:
- All processed foods
These foods are pro-inflammatory and feed the bad bacteria in your gut, which do damage to the gut lining. Avoiding these foods helps speed up your recovery process and allows the good bacteria to refortify your large intestine.
In place of these foods, you’ll prioritize real, whole foods, focusing mainly on high quality meats and organic fruits and veggies. You’ll also incorporate fermented foods rich in healing probiotics, such as kombucha, water kefir, kimchi, and raw sauerkraut to support your gut health. You’ll source your meats from grass-fed beef, organic poultry and pork, and wild fish. You’ll cook with healthy fats such as coconut oil, avocado oil, and ghee (which is technically a dairy product and should be tested for a reaction if you are sensitive to dairy).
If you’re familiar with Whole30 or the paleo diet, the bone broth diet plan is relatively compatible with these ways of eating. The main difference is the aforementioned bone broth cleanse one or two days per week. We’ve created a guide to walk you through this diet, even offering some sample menus to get you started.
Which to Choose?
It might be tempting to look at these two options and think, “I’ll just do the shorter one and be on my way.” But if you’re not already following a whole foods diet that’s low in sugar and processed foods, you might want to think again.
Fasting can create dangerous blood sugar dips and sugar withdrawal symptoms like headaches, fatigue, irritability, and nausea if your body is used to a high sugar diet.
It’d be a good idea to start with the diet before moving onto the cleanse, especially since the diet makes room for the cleanse within it. The bone broth diet is easier than you think, and it just requires a bit of planning.
An added benefit of the 21-day meal plan over the two-day cleanse is the higher probability that you’ll lose weight (if that’s one of your goals). You’ll also feel the benefits of this way of eating for longer, likely incentivizing you to stick with it. On-ramping slowly with positive changes in your diet and moving toward a more gut-supportive eating protocol will enhance the success of a cleanse down the line. It’s worth the wait.
Both the bone broth cleanse and the bone broth diet support the digestive system, giving it a break from the daily grind to allow for healing. Talk to your doctor before embarking on any major dietary changes, especially if they involve fasting. Don’t fast if you’re pregnant, nursing, underweight, have a history of eating disorders, or have been diagnosed with a heart condition or a metabolic disorder. Avoid heavy exercise when you’re cleansing, and above all, listen to your body.
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