Chicken broth has long been known as a nutrient-dense solution for various purposes, from providing a flavorful base for soups and stews to serving as a comforting remedy for colds and flu. Its combination of vitamins, minerals, and proteins makes it a popular choice for those seeking an easy-to-digest and nourishing addition to their meals. The chicken broth diet puts this savory liquid at the forefront of your daily consumption.
What Is the Chicken Broth Diet?
The Chicken Broth Diet is a dietary plan that revolves around the consumption of chicken broth as its primary source of nutrients. The main component of this diet is chicken broth, which is made by simmering chicken bones, meat, and vegetables in water for an extended period. Proponents of the Chicken Broth Diet suggest consuming the broth several times a day, either as a standalone meal or as a base for soups and stews. The Chicken Broth Diet typically lasts for a short-term period, ranging from a few days to a couple of weeks.
Chicken Broth Diet Variations
There are several variations of the chicken broth diet, including:
- Water and Chicken Broth Diet: This diet primarily consists of consuming water and chicken broth as the main sources of hydration and nutrients. This variation intends to promote weight loss, detoxification, and overall health improvement through the consumption of low-calorie, nutrient-dense liquids.
- Jello and Chicken Broth Diet: This variation includes the consumption of sugar-free jello along with chicken broth.
- Cabbage Soup Diet with Chicken Broth: In this variation, chicken broth is combined with cabbage soup as the primary food source.
- Chicken Broth Clear Liquid Diet: A clear liquid diet typically consists of consuming only liquids that are easily digestible and leave little residue in the digestive system, such as water, clear broths, and fruit juices without pulp. Some variations of the Chicken Broth Diet allow for the inclusion of specific foods, such as non-starchy vegetables, lean proteins, and healthy fats.
Can You Lose Weight By Drinking Chicken Broth?
Low In Calories
Chicken broth is relatively low in calories compared to other meal options. By replacing higher-calorie meals with chicken broth, you can create a calorie deficit, which is necessary for weight loss.
Protein
Protein is known to increase satiety, helping you feel fuller for longer periods. Chicken broth is easy to digest and may help soothe the digestive system.
Read also: Bone Broth Benefits with Miracle Noodle
Is Chicken Broth Diet Healthy?
Incorporating chicken broth into your diet might provide health benefits due to its nutrient-dense nature. Chicken broth is packed with vitamins, minerals, amino acids, and collagen. Chicken broth is easy on the digestive system due to its liquid form and easily digestible nutrients. Due to its low-calorie content, consuming chicken broth as the primary food source can create a calorie deficit, leading to weight loss.
Limitations And Drawbacks Of Relying Solely On Chicken Broth
While you can consume chicken broth on its own, relying solely on it for an extended period is not advisable. The Chicken Broth Diet is extremely restrictive, with limited food choices, making it difficult to meet all nutritional needs. While the Chicken Broth Diet may result in short-term weight loss due to its very low-calorie nature, it is not a sustainable solution.
- Unsustainable: Drinking only chicken broth for an extended period does not provide all the essential nutrients required for optimal health.
- Temporary Weight Loss: The initial weight loss experienced while consuming only chicken broth might be due to water weight loss and reduced muscle mass, rather than actual fat loss.
What’s The Best Chicken Broth For A Liquid Diet?
- Homemade: Making your own chicken broth from scratch allows you to control the ingredients and ensure their quality. Bone broth is made by simmering chicken bones for an extended period, allowing the release of collagen, minerals, and other beneficial nutrients.
- Low-Sodium: Excess sodium can lead to health issues, such as fluid retention and high blood pressure.
- No Artificial Additives Or Preservatives: High-quality chicken broth can be free from artificial additives, preservatives, and flavor enhancers, such as MSG.
Bone Broth: An Alternative
Bone broth is a broth or stock made by simmering animal bones for an extended period, typically around 12-48 hours. This process allows for the release of collagen, minerals, and other beneficial nutrients. While there are claims that bone broth can improve different aspects of your health, there isn’t much research supporting these claims.
How it’s Made
You can make bone broth with a mix of leftover bones, either after a roast or from a butcher. First, rinse the bones. If you haven’t roasted them already, do this next to add extra flavor, richness, and color to your broth. Add the bones to a large pot or slow cooker, along with water, vinegar, and any recommended herbs and spices. Let it simmer for 12-48 hours.
Possible Risks
There are some concerns about whether bone broth contains toxic metals, particularly lead. In one study, researchers examined the lead content of bone broth made from chicken bones and found that the broth contained over ten times more lead than the water alone. However, in a later study, scientists stated that the lead content in bone broth is low. They did note that the nutritional content depends on the source of the bones and the method of preparation. Because recipes vary, it’s difficult to know the nutrition content of your particular version. Also, most bone broths are high in sodium, which can be bad for your heart if you have too much. One serving of broth can provide about 20% of your daily sodium requirement, depending on the recipe.
Read also: The Power of Vegetable Broth
Is Bone Broth Worth Including in Your Diet?
While bone broth can be a flavorful ingredient, it won’t make a big difference to your overall nutritional intake. A good way to improve your nutrient intake is to eat a wide variety of vegetables, fruits, whole grains, legumes, oils, nuts, and seeds.
Summary
Bone broth can be a good way to use up leftover animal bones. This type of broth typically contains protein, but low amounts of other vitamins, minerals, and essential amino acids, depending on your recipe and its ingredients. Also, some bone broths may contain lead, a potentially toxic metal, but the research so far isn’t conclusive.
The Bone Broth Diet: A Combination of Approaches
The bone broth diet is a combination of intermittent fasting and the Paleo diet. The bone broth diet plan is a meal plan that alternates between a Paleo diet five days a week followed by two days of fasting and drinking a lot of bone broth every day. This regimen includes one to three servings of bone broth each day, combined with a diet rich in whole, unprocessed foods five days a week. Bone broth is prepared by boiling the bones and connective tissue of animals, such as beef, lamb, fish, or chicken. It can help maintain healthy skin, joints, and gastrointestinal systems and manage hunger. For this diet, you do not have to count calories or watch your macronutrient consumption as you do with many other diets. Drinking only bone broth can help you lose weight because it deprives you of calories. However, it could be harmful to the body, so be cautious and ensure that you receive the complete range of nutrients you require to be healthy. Bone broth has almost no carbohydrates and is low in calories. The gelatin protein in bone broth fills up the stomach and keeps you fuller for longer. You may receive the advantages of an intermittent fast while still feeling full. These vitamins and minerals, notably vitamin A, which is an antioxidant, maintain the immune system. The amino acids in bone broth, particularly glutamine, help repair the intestines. Bone health is determined by calcium levels and the quantity of vitamin K and other minerals consumed.
Foods to Eat and Avoid
On fasting days, you’re recommended to drink six 8-ounce servings of bone broth as well as water, herbal tea, and coffee. On non-fasting days, you follow a minimally processed, anti-inflammatory diet consisting of three meals a day and one to three cups of bone broth. The bone broth diet encourages high-quality animal proteins (like chicken, beef, and fish), non-starchy vegetables (like broccoli, asparagus, spinach, and mushrooms), and healthy fats (like avocado, nuts, flaxseed, and olives). Smaller amounts of starchy vegetables like sweet potatoes, green peas, winter squash, and carrots are also permitted. Milk alternatives, fruit, and natural sugar substitutes such as agave, date sugar, and honey are also allowed in moderation. On non-fasting days, followers should avoid grains, bread, legumes, peanuts, dairy, refined sugars, sugary beverages, refined vegetable oils, commercial sauces and condiments, alcohol, and all processed foods. On the two fasting days, all food is off limits, and you can only consume bone broth, water, herbal tea, and coffee.
Potential Benefits
Drinking bone broth may have benefits, thanks to the natural collagen, minerals, and amino acids. Bone broth can help repair the gut lining, support joint health, improve skin elasticity, and it can offer a great source of hydration. The amino acids in bone broth may also improve the barrier of your intestinal barrier, reduce inflammation, protect against chronic inflammatory diseases, and improve overall gut health. Diets based around whole foods, especially plants, have been linked to a reduced risk of heart disease, diabetes, and cancer. You may also notice improved sleep, reduced cravings, weight loss, increased energy levels, and less inflammation.
Read also: Benefits and Risks of Bone Broth Diet
Risks Of The Bone Broth Diet
The bone broth diet is restrictive, so there are inherently some risks. During those two days of bone broth fasts, you’re only consuming about 600 calories which is significantly below the recommendation for any living human. The diet is also low in carbohydrates which are crucial for energy and overall health. That also means it’s likely low in fiber which can wreak havoc on your gut causing constipation, bloating, gas, and hemorrhoids. Any diet that severely restricts calories or entire food groups increases the risk of nutritional deficiencies. For example, completely eliminating dairy can put you at risk of a calcium deficiency. On the flip side, consuming too much of a nutrient can also pose risks. For example, bone broth can be high in sodium and potassium which may be dangerous for those with kidney disease, liver disease, or high blood pressure.
A Personal Account: A Week on a Bone Broth Cleanse
One individual shared their experience of spending a week on a bone broth cleanse with the hopes of improving their health. They chose a seven-day cleanse option from The Osso Good Company, which included drinking two 20-oz pouches of bone broth every day and eating pastured or organic proteins, healthy fats, and organic fruits and vegetables. The avoid-eating list encompassed dairy, grains, and added sugars.
The Experience
The first few days were challenging, with the individual experiencing cravings for carbs and sugar. However, they adapted to the taste of the broth and found it to be nourishing. They also experimented with different ways to consume the broth, such as blending it with avocado or adding lemon. By day three, they noticed that their gut health was improved, and they felt lean. However, their energy levels were waning due to the lack of carbohydrates.
As the week progressed, the individual continued to consume the broth and follow the diet guidelines. They found that the taste of the broth became more tolerable, but the routine became repetitive. By the end of the week, they were experiencing mixed emotions.
The Bottom Line
Overall, the individual considered the experiment a success. They gained a glimpse of their willpower, ate more avocados than they thought possible, and their intestines were the happiest they’ve ever been. They also recognized the food ruts they had fallen into and the importance of experimenting beyond their elementary cooking skills. However, the cleanse was not a quick fix to everything that bothered them, and their expectations were not fully met.
Is Drinking Only Chicken Broth Safe for Weight Loss?
Although you might lose weight initially, a chicken-broth-only diet is unlikely to be safe or sustainable for weight loss. Even short-term, this isn’t a safe or effective strategy. Most of the weight lost would be water or muscle, not fat, and the restriction can trigger disordered eating. Sustainable weight loss doesn’t involve extreme restriction or suffering. Instead, it’s about creating a realistic calorie deficit through small, intentional changes. Unless medically necessary, there’s no need to eliminate foods to make progress.
What to Do Instead: 5 Tips for Safe, Sustainable Weight Loss
- Get enough protein: Aim for about 0.8 g of protein per kilogram of body weight daily.
- Prioritize fiber: Fiber-rich foods tend to be lower in calories than low-fiber options and can help you feel full for longer.
- Get enough sleep: Poor sleep can negatively affect weight loss because it’s linked to increased fat storage and food cravings.
- Get a wellness check: Hormonal imbalances, nutrient deficiencies, or medication side effects are all factors that could silently sabotage your efforts if they're unaddressed.
- Address your stress: Chronic stress can cause a cascade of biochemical changes that can shift how much fat you store on your body and can influence your behavior around food as well.