Bone broth has long been celebrated as a nutritional powerhouse, packed with collagen, amino acids, and essential nutrients. It’s perfect for supporting gut health, weight loss, and joint recovery. In this guide, we dive into the 21-Day Bone Broth Diet Plan, a game-changing approach that blends intermittent fasting, nutrient-dense bone broth, and a balanced diet to help you shed pounds, boost energy, and transform your health. Start your journey to a healthier you today!
What Is the Bone Broth Diet?
The Bone Broth Diet was popularized by Dr. Kellyann Petrucci, a naturopathic doctor who advocates using bone broth as the foundation for weight loss, detox, and healing. The diet combines intermittent fasting with bone broth to promote fat loss, improve digestion, reduce inflammation, and enhance overall vitality.
The Basics of the 21-Day Bone Broth Diet Plan
The 21-Day Bone Broth Diet consists of five days of eating a low-carb, paleo-style diet combined with two days of intermittent fasting, during which you consume only bone broth. Here’s how it works:
– Five Days a Week: Follow a low-carb, nutrient-rich diet that includes bone broth with your meals.
– Two Days a Week: Engage in intermittent fasting, consuming only bone broth and water.
Key Benefits of the Bone Broth Diet
The benefits of this diet are vast and diverse, impacting not just weight loss but also your overall well-being. Here are some of the core advantages:
1. Weight Loss: The combination of intermittent fasting and low-carb meals helps to reduce calorie intake and encourages fat burning.
2. Gut Health: Bone broth is rich in gelatin and collagen, which help heal the gut lining and improve digestion.
3. Anti-inflammatory: Bone broth contains amino acids like glycine and proline, known for their anti-inflammatory properties.
4. Joint Health: Bone broth’s collagen supports joint recovery and may reduce pain and inflammation in the joints.
5. Improved Skin: Collagen in bone broth helps to restore skin elasticity and reduce the appearance of wrinkles.
6. Mental Clarity and Energy: Many followers of this diet report increased energy levels and improved mental clarity due to better digestion and detoxification.
There are several mechanisms through which the Bone Broth Diet helps with weight loss:
1. Low in Calories, High in Nutrients: Bone broth is low in calories but packed with essential nutrients like collagen, glycine, proline, and glutamine. These nutrients help repair tissues, improve gut health, and reduce inflammation, all of which can contribute to weight loss.
2. Supports Intermittent Fasting: Your body relies on stored fat for energy when fasting. Consuming bone broth during fasting periods keeps you nourished and reduces hunger pangs without adding significant calories. It also prevents muscle breakdown, preserving lean muscle mass.
Step-by-Step Breakdown of the 21-Day Bone Broth Diet Plan
Now that you understand the basics and benefits of this diet, let’s dive into the detailed, step-by-step 21-Day Bone Broth Diet Plan
Week 1: Preparing Your Body and Mind
The first week of the 21-Day Bone Broth Diet is all about getting your body accustomed to the new eating schedule and incorporating bone broth into your meals. Here’s what you need to do:
Day 1–5: Start Your Low-Carb Paleo Meals
– Eat three meals a day high in protein, healthy fats, and low in carbs.
– Drink bone broth with each meal (about 1–2 cups).
– Include plenty of vegetables, healthy fats (like avocado and olive oil), and lean proteins (chicken, turkey, fish).
Sample Meal Plan for Days 1-5:
| Meal | What to Eat |
| Breakfast | Scrambled eggs with spinach, avocado, and bone broth. |
| Lunch | Grilled chicken with mixed greens, olive oil, and bone broth. |
| Dinner | Baked salmon with roasted vegetables and bone broth. |
| Snacks | Nuts, seeds, or fresh vegetables. |
Day 6 & 7: Bone Broth Fast
– Drink 5–6 cups of bone broth spread throughout the day.
– No solid foods allowed. If you feel hungry, drink herbal teas or water.
– If you’re new to fasting, you may feel tired or sluggish initially, but this will pass as your body adjusts.
Sample Fasting Day Schedule:
| Time | Meal |
| 7:00 AM | 1 cup of bone broth |
| 10:00 AM | 1 cup of bone broth |
| 12:00 PM | 1 cup of bone broth |
| 3:00 PM | 1 cup of bone broth |
| 6:00 PM | 1 cup of bone broth |
| 9:00 PM | 1 cup of bone broth (if necessary) |
Week 2: Building Momentum
By the second week, your body is becoming more accustomed to burning fat for fuel, and your digestive system is healing. Continue with the same structure from week one, but you may notice significant changes in your energy levels, skin health, and waistline.
Day 8–12: Stick to the Plan
– Maintain the same low-carb, paleo-style meals with bone broth.
– Drink at least one cup of bone broth with each meal.
Sample Meal Plan for Days 8–12:
| Meal | What to Eat |
| Breakfast | Omelet with mushrooms and spinach, side of bone broth. |
| Lunch | Turkey lettuce wraps with avocado and bone broth. |
| Dinner | Grilled chicken with sautéed kale and bone broth. |
| Snacks | Boiled eggs, fresh veggies. |
Day 13 & 14: Bone Broth Fast
– Drink 5–6 cups of bone broth throughout the day, as in the first week.
– No solid foods allowed.
By now, your body should be better adapted to fasting, and hunger cravings will be less intense.
Week 3: The Final Stretch
As you enter the third and final week, the improvements in your body will be more visible. Your digestive system will be in better shape, and you will likely experience less bloating, clearer skin, and even reduced joint pain.
Day 15–19: Continue the Low-Carb Paleo Plan
– Focus on high-quality protein, vegetables, and healthy fats.
– Drink bone broth with every meal.
Sample Meal Plan for Days 15–19:
| Meal | What to Eat |
| Breakfast | Greek yogurt with chia seeds and berries, side of bone broth. |
| Lunch | Zucchini noodles with grilled shrimp and bone broth. |
| Dinner | Beef stir-fry with mixed vegetables and bone broth. |
| Snacks | Handful of nuts, cucumber slices. |
Day 20 & 21: Final Bone Broth Fast
– End your journey with another 2-day bone broth fast.
– Drink 5–6 cups of bone broth daily, following the same fasting schedule as before.
Conclusion
The 21-Day Bone Broth Diet Plan is an excellent way to kickstart weight loss, improve gut health, and enhance overall well-being. By combining intermittent fasting with nutrient-dense bone broth and a low-carb paleo-style diet, you can experience transformative changes in just three weeks.
Stay consistent, listen to your body, and enjoy the incredible benefits of bone broth!
Frequently Asked Questions (FAQs)
Can you lose weight by drinking bone broth?
Yes, bone broth can aid in weight loss as it’s low in calories but high in nutrients, helping to keep you full while supporting metabolism.
How much weight can you lose on the 21-day bone broth diet?
On the 21-day bone broth diet, people may lose between 5 to 15 pounds, depending on their calorie intake, metabolism, and activity levels.
What is the 2-week bone broth diet?
The 2-week bone broth diet involves consuming bone broth several times daily, combined with low-carb, high-protein meals, designed to promote weight loss and improve gut health.
How do you do the Dr. Kellyann bone broth diet?
Dr. Kellyann’s bone broth diet consists of eating paleo-style meals five days a week and fasting with bone broth on two non-consecutive days.
Bone broth diet plan for weight loss and gut health PDF
You can find downloadable PDFs of bone broth diet plans that outline how to use bone broth alongside healthy meals to promote weight loss and improve digestion.
7-day bone broth diet plan for weight loss and gut health
This plan involves drinking bone broth daily, eating nutrient-dense meals rich in protein and veggies, and limiting sugar and carbs to boost weight loss and heal the gut.
Bone broth diet plan for weight loss and gut health free
Free bone broth diet plans are available online, which provide guidelines on incorporating bone broth into meals for weight loss and gut health improvements.
Dr. Kellyann bone broth diet plan for weight loss and gut health
Dr. Kellyann’s diet focuses on consuming bone broth, protein-rich meals, and nutrient-dense foods to support weight loss and gut healing over 21 days.
7-day bone broth diet plan
This plan emphasizes drinking bone broth daily, combined with low-carb meals and fasting, to jumpstart weight loss and improve digestion within a week.
7-day bone broth fast weight loss
A 7-day bone broth fast involves consuming only bone broth and water, which may lead to quick weight loss by reducing calorie intake while maintaining nutrients.
21-day bone broth diet plan
This plan includes drinking bone broth daily and following a paleo diet with intermittent fasting, designed for sustained weight loss and improved gut health over 21 days.
7-day bone broth diet plan PDF
PDF versions of the 7-day bone broth diet plan are available online, providing a structured guide for weight loss and gut health through bone broth consumption.
Can I Add Any Seasonings to My Bone Broth?
Yes! Adding herbs and spices like turmeric, black pepper, garlic, and ginger enhances the flavour and boosts the broth’s anti-inflammatory and immune-boosting properties.
Is Bone Broth Fasting Safe for Everyone?
Bone broth fasting is generally safe for most people, but if you have a medical condition, are pregnant, or have a history of eating disorders, you should consult your doctor before starting the diet.
Can I Exercise While on the Bone Broth Diet?
Yes, light to moderate exercise is encouraged, especially on non-fasting days. Activities like walking, yoga, and Pilates are great options to support your health and weight loss goals without putting too much strain on your body.
What Results Can I Expect After 21 Days?
Most people experience significant weight loss (usually 5–10 pounds), better digestion, reduced bloating, clearer skin, and more energy. Results may vary depending on individual health conditions and starting points.
Can I Continue the Bone Broth Diet Beyond 21 Days?
Yes, you can extend the Plan if you wish. Some people choose to integrate bone broth into their daily routine even after completing the diet because of its health benefits.