How to Use Bone Broth for Weight Loss
If you’re hoping to kickstart a fast, healthy and delicious weight loss regimen, look no further than the bone broth diet.
Whether you’re fasting, replacing a meal or cutting out unhealthy foods, bone broth can be a powerful dieting tool to help you lose weight in a sustainable way. It’s packed with nutrients to fuel your body and protein to keep you satisfied.
Here’s a primer on how to use bone broth for weight loss as part of a balanced diet and fitness routine. But first, what is bone broth and why is it so great?
What Is Bone Broth?
Bone broth is a nutritious, water-based stock that’s made by cooking down animal bones, tendons and ligaments. Any extra inedible parts, like chicken feet, are a great addition. The most common types of this drinkable soup base are beef bone broth and chicken bone broth.
The best bone broths are made by simmering all these parts for 10 hours or more with bones from animals that are pastured or grass-fed, along with an assortment of organic vegetables. An acid, such as lemon juice or apple cider vinegar, is usually added to ensure collagen and connective tissue are broken down into the broth along with all the other nutrients.
Bone broth has been consumed for centuries around the world as a way use up leftover animal parts, extract essential nutrients and create a more flavorful base for soups, grains and stews.
Top Benefits of Bone Broth
There are many health benefits of bone broth, which is why it’s considered liquid gold by many health experts and nutritionists.
Along with supporting sustainable weight loss, the benefits of bone broth include:
- Clearer skin
- Restful sleep
- Hormonal balance (improved blood sugar levels, reduced cortisol levels)
- Reduced joint pain and inflammation
- Improved digestion
- Increased energy
- Immunity against cold or flu
These things are possible because there’s a whole host of nutrients in animal bones that are otherwise hard to get by simply eating meat.
The bones themselves provide calcium, magnesium, potassium and phosphorus. The bone marrow is a great source of vitamins and minerals, like vitamin A and iron, as well as essential amino acids and fatty acids omega–3 and omega–6.
The ligaments and connective tissue are where you get good amounts of glucosamine and chondroitin, which have anti-inflammatory properties and help repair the skin and joints.
Finally, bone broth is the only true dietary source of type II collagen, which gives it a unique nutrient profile unlike that of any other food. Collagen is the key ingredient in healing many ailments, including combating joint pain and speeding up recovery. It’s also the top nutrient to clear up skin, as your body naturally starts slowing down the production of collagen as early as age 25.
Bone broth is also low in calories at about 100 calories per serving of beef broth. It’s an ideal weight loss food to replace or supplement meals.
The Bone Broth Diet: Using Bone Broth for Weight Loss
If you want to get serious about drinking bone broth for weight loss, the way to get the most out of it is to go on a bone broth diet with some intermittent fasting.
When you’re attempting to lose weight, you still need to get essential nutrients, and bone broth provides just that. You can start small with a seven-day diet or do the full-blown 21-day bone broth diet to really heal your gut and reverse unwanted weight gain.
The plan basically involves eating a Paleo or keto diet for five days and fasting for two. During the five days of eating Paleo, you drink anywhere from one to three cups of bone broth. On the fasting days, you have three to six cups of bone broth. It’s basically the Paleo or keto diet meets intermittent fasting, combined with an increased daily intake of bone broth.
The reason bone broth works with this diet is that it cuts out the foods that are most problematic, which can lead to obesity and impaired digestion. Those foods include grains, refined sugar and legumes. The diet replaces these foods with high-quality animal proteins and vegetables, as well as small amounts of fruits and healthy fats from nuts and seeds. The bone broth diet takes Paleo to the next level by adding in two days of intermittent fasting.
Intermittent fasting has been proven to help burn fat more efficiently, speed up metabolism, increase lean muscle mass, improve energy levels, reduce inflammation and sharpen mental focus. Together with bone broth, fasting can support weight loss and aid your body’s natural healing, repair and regeneration processes.
Here you can find a detailed description of the bone broth diet and how to follow it. Several celebrity trainers, columnists and TV personalities have followed the bone broth diet and found results like improved hair and nails, clearer skin, quicker recovery times from workouts and mental clarity.
Downsides of Dieting with Bone Broth
When eating a bone broth diet that’s low in refined carbs and sugars, some people can experience what’s called the carb flu. Common symptoms of this include:
- Moodiness or feeling short-tempered
- Digestive distress
These symptoms might occur because your body is adjusting to processing fat as the primary source of energy, as opposed to carbs. These symptoms only last for a couple of days, however, and don’t affect everyone. If you stick to it and follow through, you’ll find it’s an amazing weight loss tool and a great way to improve your gut health.
How to Get Started
If you’re ready to get started, here’s a great bone broth recipe that you make yourself at home in the slow cooker. Just remember to use grass-fed beef bones and pastured chicken, along with organic vegetables to get the most nutrients out of your broth without an unwanted stuff.
If you can’t find the time to make your own bone broth, try Kettle & Fire Bone Broth. You can choose from a beef bone broth, chicken bone broth and even a mushroom chicken bone broth to add to recipes or sip straight.
And if at any point you get tired of drinking it, here’s a guide for drinking bone broth in creative ways that will keep you motivated. Then, sit back and enjoy the health benefits and weight loss coming your way.