Juice cleanses and detox waters are popular picks. Another option people often try? The Bone Broth Diet. While the initial goal may be weight loss, the Bone Broth Diet also claims to promote youthful-looking skin, improve gut health, and reduce inflammation. The diet specifically claims that you will “lose up to 15 pounds, 4 inches, and your wrinkles—in just 21 days.” It was created by Kellyann Petrucci, MS, ND, a naturopathic doctor who published the book Dr. Kellyann’s Bone Broth Diet. First, let’s talk about what bone broth is.“Bone broth, also known as stock, is made from boiling animal bones (fish, poultry or beef) with water, vegetable scraps, herbs, and spices,” says Keri Gans, MS, RDN, registered dietitian nutritionist and author of The Small Change Diet. Bone broth itself is high in protein and collagen, which is one reason many people view it as a health “elixir.” One cup of bone broth can contain anywhere from 6-12 grams of protein. So, should you try drinking bone broth if you want to lose weight? Here’s what the experts say.
What Is the Bone Broth Diet, Exactly?
There are specific guidelines to the bone broth diet that you must follow while on it. “The bone broth diet is low carb meets Paleo meets intermittent fasting diet,” says Gans. “For 21 days, you basically follow a low-carb Paleo diet for 5 days, and then fast for 2 non-consecutive days. On fast days you consume between 300-500 calories, consisting either of 100% bone broth or bone broth plus one snack.” You can buy products from Petrucci’s site, or make your own broth.
Are There Any Benefits to the Bone Broth Diet?
While the diet has a number of health claims, they are not backed by science (yet). “Collagen from bone broth means fewer wrinkles, combined with a restrictive fad means weight loss. Great theory, but there isn’t any legitimate science to back up the claim,” says Wesley McWhorter, DrPH, MS, RDN, LD, CSCS, registered dietitian nutritionist, and National Spokesperson for the Academy of Nutrition and Dietetics. While the Bone Broth Diet itself has not been studied for its scientific benefits, certain aspects of the diet may be beneficial. For example, collagen’s link to decreasing wrinkles may have some truth to it. In a 2019 review of five different collagen studies, four of the study participants reported improvements in their skin. But a 2018 study found that collagen supplements don’t speed up collagen production. “The jury is still out as to how beneficial bone broth actually is, besides being hydrating,” says Gans. “The potential benefits may lie from the collagen in the broth, but it is uncertain if you are consuming a large enough amount from the broth to reap the health benefits.” As the Bone Broth Diet also utilizes intermittent fasting (IF). But the science on that is also mixed. While a 2020 study published in American Journal of Clinical Nutrition found that participants doing IF lost more weight than those on Mediterranean and Paleo diets, a 2020 JAMA Internal Medicine study found that IF had a substantial negative effect on muscle mass. Adds McWhorter, “Any benefits are from consuming a diet that is rich in fruits, vegetables, and lean proteins, not from a cleanse or magical effect of bone broth. Broth is delicious and can be consumed in a healthy diet, but there is no evidence of the claims made.”
What Are the Risks of the Bone Broth Diet?
According to the experts we spoke to, there are more risks than benefits to the Bone Broth Diet.“For a healthy individual, there may be no severe risk in trying this diet for 21 days. However, they might experience some unpleasant side effects such as dizziness, fatigue, and headaches all due to the low-calorie amount,” says Gans. And it may also mess up your … regularity. “You might experience constipation due to a potential low amount of fiber in the diet from avoidance of grains and legumes, and limited intake of fruit," Gans adds. And the long term, it may lead to malnutrition because it’s also extremely restrictive. “It excludes entire food groups (legumes, dairy, grains, etc.),” says McWhorter. “In the short term you lose weight because of the restrictive nature, but it is not sustainable. This diet places morality on food, labeling certain foods as good or bad, resulting in the exclusion of many nutritious foods.” And there are certain people who definitely should not try the bone broth diet. “I would definitely not recommend this diet to a pregnant or breastfeeding woman, an immunocompromised individual, a person with diabetes, GI disorder, history of an eating disorder, or anyone for that matter who is on a variety of medications,” says Gans. “They should definitely consult with their physician.” Rather than trying such a restrictive diet, work on upping your veggies.“Ninety percent of us are not eating enough vegetables on a given day. Focus on adding a vegetable to your plate or a broth-based soup with vegetables for that matter,” says McWhorter. “Start small and avoid the allure of fad diets.” Next up, try one of these 30 weight loss smoothies.
Sources
Keri Gans, MS, RDN, CDN, registered dietitian nutritionist and author of The Small Change DietWesley McWhorter, DrPH, MS, RDN, LD, CSCS, registered dietitian nutritionist and National Spokesperson for the Academy of Nutrition and DieteticsJournal of Cosmetic Dermatology: “Oral collagen supplementation for skin aging: A fad or the future?“Nutrition Bulletin: “Nutraceuticals and skin appearance: Is there any evidence to support this growing trend?“American Journal of Clinical Nutrition: “Intermittent fasting, Paleolithic, or Mediterranean diets in the real world: exploratory secondary analyses of a weight-loss trial that included choice of diet and exercise.“JAMA Internal Medicine: “Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial”
