Bone broth dietIt is one of the low-carb diets that combines the paleo diet with the intermittent fasting method. It is stated that it helps to lose 15-6 pounds in just 7 days. However, this result is not supported by research.
In the article “What is the bone broth diet "," How to make a bone broth diet " Information on the subjects will be given.
What is the Bone Broth Diet?
21-day bone broth dietwas introduced by "Kellyann Petrucci", a naturopathic doctor who published a book about diet. Those who have excess weight to lose can prolong the period even more.
Consume low-carb, paleo-style meals (mainly meat, fish, poultry, eggs, non-starchy vegetables and healthy fats) and bone broth five days a week. All dairy products, grains, legumes, added sugar and alcohol should be avoided.
Bone broth is made by boiling animal bones for up to 24 hours to release minerals, collagen, and amino acids.
Two days a week, since you can still drink bone broth, mini fasting is done instead of full fasting, which are modified fasts.
How is the Bone Broth Diet Made?
Bone broth diet5 days of no fasting consists of fasting days for 2 consecutive days. On days when you are both fasting and not fasting, you should not eat anything after 7 pm.
Fasting Days
You have two options on fasting days:
Option 1: Drinking 6 servings total and 240 ml of bone broth.
Option 2: Drink five servings of bone broth, then eat the final meal with a protein snack, vegetables, and healthy fat.
Either way, you will only get 300-500 calories on fasting days.
Non Fasting Days
On non-fasting days, you choose one of the allowed foods in the protein, vegetable, fruit, and fat categories. You must follow the following plan:
Breakfast: a portion of protein, a portion of fat, a portion of fruit
Lunch: one serving of protein, two servings of vegetables, one portion of fat
Dinner: one serving of protein, two servings of vegetables, one portion of fat
Carbohydrates - including fruits and starchy vegetables - are consumed very limitedly to promote fat burning. Petrucci did not specify how many calories to take on non-fasting days.
80/20 Maintenance Plan
After 21 days, depending on when you reach your weight loss goal - to help you maintain your weight80/20 planyou pass.
80% of the food you eat is made up of allowed foods and 20% is foods that are excluded from the diet. It is up to you whether you continue the fasting days during the maintenance phase.
Foods Allowed in the Bone Broth Diet
Bone broth is a staple of the diet and should preferably be homemade. On non-fasting days, a choice is made from a range of whole and minimally processed foods, preferably organic. Examples of allowed foods:
proteins
Beef, chicken, fish, eggs – preferably eggs should be pasteurized and fish should be wild caught.
Vegetables
Vegetables such as asparagus, artichokes, Brussels sprouts, cabbage, cauliflower, celery, eggplant, mushrooms, onions, spinach, turnips, broccoli, greens, tomatoes, and summer squash
Fruits
Apple, cherry, apricot, pear, orange, berry fruits, melon,citrusKiwi - only one serving per day
Bone juice you have to be organic and do it yourself. It is recommended to use joint, foot and neck bones as they are rich in cartilage.
Foods to avoid
The 21-day diet recommends avoiding certain foods that claim to reduce inflammation, support gut health and increase fat burning. Foods to avoid include:
Cereals
Gluten-free grains such as wheat, rye, barley, and other gluten-containing grains, as well as corn, rice, quinoa, and oats.
Refined sugar forms such as table sugar, honey and maple syrup, artificial sweeteners - such as aspartame, sucralose, and acesulfame K - as well as natural sugar substitutes, including stevia.
Those on a bone broth diet or those who want to, there is no proven study for this diet. Only Kellyann Petrucci, the author of the book, started a study and it was stated that it helped to lose six or seven kilos.
Bone broth dietis based on other approaches that have been worked on:
Low carbohydrate
Scientific reviews of low-carb diets show that they provide more weight loss than standard low-calorie diets.
Paleo diet
In a three-week study, paleo diet Overweight people who practiced it lost 2,3 kg and 0,5 cm from their waistline.
Intermittent fasting
In a review of five studies, two intermittent fasting Overweight people who used it showed greater weight loss compared to continuous calorie restriction, while three showed similar weight loss with each method.
Therefore, you can visit our bone broth diet It is a combination of the aforementioned proven methods of weight loss. So it can help with weight loss.
What Are the Benefits of the Bone Broth Diet?
Bone broth dietclaims to help control blood sugar, reduce skin wrinkles, protect gut health, and improve inflammation and joint pain.
However, these benefits have not been documented in studies. Research needs to be done on individual elements to assess their validity.
improving blood sugar
On its own, weight loss improves blood sugar. Bone broth dietRestricting carbohydrates in the diet may increase this effect.
A recent review of low-calorie diets for people with type 2 diabetes concluded that low-carb diets are more effective than low-fat diets at improving blood sugar control, especially after meals.
Additionally, research shows that low-calorie, low-carb diets reduce type 2 diabetes medication requirements more effectively than low-calorie, low-fat diets.
Younger looking skin
Petrucci claims that consuming bone broth can help reduce wrinkles due to its collagen content.
A growing number of studies suggest that collagen supplements can significantly reduce skin wrinkles compared to a placebo.
Although some of the collagen you consume is broken down into individual amino acids, some enter the blood as short chains of amino acids and can signal the body to produce collagen.
Improving gut health
Bone broth dietIt is claimed that the collagen in bone broth can help heal the gut, but bone broth has not been tested for this purpose.
However, some evidence suggests that collagen digestive products, including the amino acids glycine and glutamine, may improve gut health by strengthening the mucosal lining of the digestive tract.
Decreased inflammation
Obesity is linked to increased release of inflammatory compounds. Therefore, bone broth diet A weight loss diet such as
In addition, bone broth dietEating healthy foods, such as antioxidant-rich vegetables and omega-3-rich fish, may also help reduce inflammation.
less joint pain
Joint pain can be caused by extra pressure on the joints and inflammation due to obesity. Therefore, bone broth dietLosing weight as intended can reduce joint pain.
What Are the Harms of the Bone Broth Diet?
Bone broth dietIt is difficult to apply. You may also be at risk of nutrient deficiency as it restricts certain food groups such as calcium and fiber.
Beyond that, having intermittent fasting and low-carb diets can cause side effects such as fatigue and nausea.
As a result;
Bone broth dietis a 5-day diet plan that combines a 2-day low-carb paleo diet with a 21-day bone soup fast.
While some research suggests this dietary approach can aid weight loss, it's unclear whether it is better than standard low-calorie diets.
