Some diets are more popular than others. Who hasn’t heard of the keto diet (low-carb/high-fat) or paleo diet? If you’ve tried diet after diet with mediocre success, you might want to switch tactics. Might we suggest the bone broth diet plan?
Studies back up this particular diet; bone broth for weight loss is by no means just another gimmick or fad.
What Is the Broth Diet?
The name itself is pretty self-explanatory. Why incorporate broth to your meals in the first place? Is it some kind of magical fat loss elixir? Bone broth has multiple health benefits, some of which we discussed at length in previous posts.
To learn more about what broth is and how it’s produced, see our post on bone broth protein.
With a broth diet, you incorporate a hearty serving of broth into at least one meal a day. There are various approaches to this. Some people combine it with other dieting plans, while others may incorporate it as part of an intermittent fasting. We’ll talk more about the latter in a bit.
Can you really consume bone broth for weight loss? As you may or may not already know, broth is beneficial mainly due to the high collagen and gelatin content. Both of these are a type of protein with a rich amino acid profile.
One study showed an improvement in body composition in subjects that performed resistance training while also supplementing with a collagen supplement.
READ MORE: Nutrition Facts of T-Bone Broth
In another study, mice that underwent a calorie restriction and supplemented with glycine (an amino acid found in collagen) saw greater weight loss compared to mice with restricted calories. In addition, the mice that received glycine also saw improvements in their glucose tolerance levels, as well as more muscle retention in their quadriceps.
Numerous studies also show that collagen is instrumental in combatting internal inflammation. Inflammation in the intestines leads to digestive ailments, such as irritable bowel syndrome and leaky gut syndrome. On the surface, this may seem unrelated to weight loss. However, recent findings suggest a strong correlation between inflammation and weight gain.
The Bone Broth Fast
If you’ve read our previous posts or watched some of our videos, then you know we are huge proponents of intermittent fasting. Aside from weight loss, regular fasting temporarily relieves your stomach from having to perform the labor-intensive task of digestion and food breakdown. This frees up your body to perform other important functions, such as cellular repair, flushing out toxins and fighting harmful free radicals.
Intermittent Fasting Study
Intermittent fasting is so effective that you can lose weight and improve metabolism even without restricting calories, according to one study. The study also showed mice that underwent fasting had healthier livers compared to the control group. More relevantly, the fasted mice saw some of their white fat stores convert to brown fat.
The difference between white and brown fat is beyond the scope of this article. Just know that white fat is linked to obesity and type 2 diabetes, while brown fat more effectively burns energy.
READ MORE: Here’s How to Do a Total Bone Broth Cleanse
How Broth Aids in Fasting
Intermittent fasting is easier said than done. When you go for longer than normal without eating, you’re going to get hungry. Your tummy is going to growl and signal your brain to feed it.
This is where the bone broth fast comes in. Studies show that gelatin-rich broth accelerates the feeling of satiety in obese subjects. In another study, subjects that consumed a gelatin-rich breakfast later consumed 20 percent fewer calories during lunch.
The findings suggest a broth diet helps keep hunger in check. Hunger pangs, after all, can make intermittent or full-day fasting borderline intolerable for some folks.
How to Go About a Broth Diet
There is no single bone broth diet plan. The one we are about to outline works for both men and women, regardless of their current body shape.
We recommend intermittent fasting anywhere from three to six days a week, with each fasting period lasting 14 to 18 hours. If you get hungry during the fasting window, drink a cup of broth. This should quell hunger just enough so that you’re not daydreaming about lunch. While broth alone does contain calories, the amount is minuscule (about 40-50 calories per cup).
Beyond this, we don’t believe in super-strict guidelines where you must eat this and avoid that. We recommend seeing our thermo diet chart for a breakdown of the best proteins, carbs and fats to consume. The chart also includes a quick guide to intermittent fasting, which you can incorporate into your bone broth diet plan.
The Best Broth
There’s an endless number of ways for preparing broth. We recommend using a combination of bovine, chicken and fish bones for acquiring various collagen types. Feel free to add your choice of lean meats, vegetables and tubers for additional flavor and nutrients. Due to the time-intensive nature of making broth, we suggest making a large batch that will last for several days.
READ MORE: What’s the Best Bone Broth?
On the other hand, if you’re too strapped for time — or if being in the kitchen feels alien to you — then you can always take a shortcut with Total Bone Broth. Consume this in place of regular broth during your fasting period. You’ll get the same effects and you’ll never have to break out the crockpot.
Try the Bone Broth Fast
The studies prove that bone broth for weight loss is real. Even if not for shedding the pounds, we still recommend a broth diet for all of its health benefits, especially for its digestive relief. If broth preparation is too cumbersome, then lean on Total Bone Broth as a supplemental aid.