Bone broth is a liquid created by simmering animal bones and connective tissues for an extended period, a process that extracts various compounds into the water. While many people incorporate bone broth into their regular diets, the Bone Broth Diet is a specific, structured nutritional program. This distinct regimen strategically combines the consumption of bone broth with a modified eating schedule.
Defining the Bone Broth Diet
The Bone Broth Diet is a specific, short-term plan popularized by naturopathic doctor Kellyann Petrucci. It represents a hybrid nutritional approach, integrating principles from the Paleo diet, which focuses on whole, unprocessed foods, with a form of intermittent fasting. The protocol is typically followed for a 21-day period. During this time, bone broth acts as the central component to facilitate the fasting periods. Non-fasting days strictly limit intake to whole foods, avoiding grains, legumes, dairy, refined sugar, and alcohol.
The Intermittent Fasting Schedule
The practical structure of this diet follows a 5:2 intermittent fasting schedule, which dictates five days of Paleo-style eating and two non-consecutive “mini-fasting” days each week.
During the five eating days, participants consume three full meals and may include one or two cups of bone broth as a snack. The purpose of these days is to supply the body with clean, nutrient-dense foods while avoiding inflammatory ingredients.
The two mini-fasting days are the most restrictive part of the diet, where calorie intake is significantly reduced. Individuals consume only five to six cups of bone broth spread throughout the day, keeping total caloric consumption between 300 and 500 calories. The primary source of nutrition remains the broth.
Selecting non-consecutive days is standard practice to prevent excessive fatigue and maintain energy levels. The goal is to leverage the metabolic benefits of intermittent fasting while using bone broth for low-calorie satiety and specific micronutrients. This schedule is maintained for the entire 21-day duration.
Key Nutritional Elements
Bone broth contains a unique concentration of compounds extracted during the long cooking process. A major component is collagen, which breaks down into gelatin when simmered. This gelatin yields a high concentration of specific amino acids.
Amino Acids
The amino acids found in the broth include glycine, proline, and glutamine. Glycine and proline are highly concentrated, reflecting their presence in the structure of collagen. Glutamine is often emphasized for its role as a fuel source for intestinal cells.
Minerals and Electrolytes
In addition to protein components, bone broth contains various minerals leached from the animal bones, including calcium, phosphorus, and magnesium. Electrolytes like potassium and sodium are also present, although the final concentration can vary widely depending on the type of bones used.
Preparation and Sourcing
Obtaining the bone broth for this diet requires either preparing it at home or purchasing a high-quality pre-made product.
Homemade Preparation
Homemade bone broth is made by simmering bones, such as beef knuckles or chicken feet, along with water and a small amount of acid, like apple cider vinegar. The acid helps draw out the minerals and collagen from the bones during the extended cooking period. Simmering times are prolonged, often ranging from 12 to 24 hours for poultry bones and up to 48 hours for denser beef bones, to maximize the extraction of gelatin.
Sourcing Pre-Made Broth
For those choosing to buy pre-made broth, look for labels that specify grass-fed or pasture-raised sources for the bones. It is also advisable to select products with minimal added ingredients and lower sodium levels to maintain the dietary purity required by the plan.