The Kellyann Bone Broth Diet has gained popularity as a 21-day plan that combines the principles of a low-carb, paleo diet with intermittent fasting, promising not only weight loss but also a reduction in wrinkles. This article delves into the specifics of the diet, its potential benefits, and its limitations, providing a balanced perspective for those considering this approach.
The Rise of Bone Broth
In recent years, bone broth has transitioned from a traditional food to a health trend. As Dr. Kellyann Petrucci observed in New York City, people were increasingly drawn to bone broth, a food she had been recommending for years. This shift wasn't confined to New York; celebrities and food enthusiasts embraced bone broth, leading to its widespread availability in grocery stores and restaurants.
What is Bone Broth?
Bone broth is made by simmering animal bones (meat, poultry, or fish) for an extended period, typically up to 24 hours, to extract nutrients like minerals, collagen, and amino acids. This process creates a nutrient-rich liquid, often referred to as "liquid gold," which proponents believe offers significant health benefits.
The Core Principles of the Kellyann Bone Broth Diet
The Kellyann Bone Broth Diet is structured around a 21-day plan with two main components:
- Low-Carb, Paleo-Style Meals (5 days/week): On these days, the diet emphasizes consuming primarily meat, fish, poultry, eggs, non-starchy vegetables, and healthy fats. Dairy, grains, legumes, added sugars, and alcohol are strictly avoided.
- Bone Broth Mini-Fasts (2 days/week): These involve consuming only bone broth in multiple portions throughout the day, with the option of adding a protein, non-starchy vegetable, and healthy fat snack at the end of the day. Calorie intake on these days is limited to 300-500 calories.
How to Follow the Diet
Choose Mini-Fast Days: Select two non-consecutive days each week for mini-fasts.
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Mini-Fast Day Consumption: Drink six 1-cup (237-ml or 8-ounce) portions of bone broth throughout the day. Alternatively, consume five portions of bone broth and a protein, non-starchy vegetables, and healthy fat snack.
Non-Fasting Day Meals: Follow a structured meal plan:
- Breakfast: One portion of protein, one portion of fat, one portion of fruit.
- Lunch: One portion of protein, two portions of vegetables, one portion of fat.
- Dinner: One portion of protein, two portions of vegetables, one portion of fat.
- Snacks: One cup of bone broth twice a day.
80/20 Maintenance Plan: After the initial 21 days, transition to a maintenance phase where 80% of your diet consists of approved foods, and the remaining 20% allows for occasional indulgences.
Approved Foods
The Bone Broth Diet encourages the consumption of whole, minimally processed foods, preferably organic. Examples include:
- Proteins: Beef, chicken, fish, eggs (pastured, free-range, or wild-caught).
- Vegetables: Primarily non-starchy vegetables like asparagus, broccoli, greens, tomatoes, and summer squash.
- Fruits: Apples, berries, melons, citrus fruits, kiwi (limited to one portion daily).
- Healthy Fats: Avocados, coconut oil, nuts, olive oil, and ghee (clarified butter).
- Condiments: Salt (Celtic or pink Himalayan), other spices, vinegar, salsa.
- Flours: Almond flour, coconut flour.
- Beverages: Coffee, tea, water.
Foods to Avoid
The diet restricts foods that are claimed to reduce inflammation, support gut health, and increase fat burning. These include:
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- Grains: Wheat, rye, barley, corn, rice, quinoa, and oats.
- Refined Fats: Canola oil and margarine.
- Processed Fruit: Dried fruit, fruit juice, and sweetened fruit.
- Sugar: Table sugar, honey, and maple syrup.
- Sugar Substitutes: Artificial sweeteners and natural sugar substitutes like stevia.
- Potatoes: All potatoes except sweet potatoes.
- Legumes: Beans, soy products, peanuts, and peanut butter.
- Dairy Products: Milk, yogurt, cheese, ice cream, and butter (except ghee).
- Beverages: Soda (regular and diet) and alcoholic beverages.
Potential Benefits of the Bone Broth Diet
While specific studies on the Bone Broth Diet are limited, research on its individual components suggests potential benefits:
- Weight Loss: The combination of low-carb, paleo principles, and intermittent fasting may contribute to weight loss.
- Improved Blood Sugar Control: Restricting carbs may improve blood sugar levels, particularly after meals.
- Younger-Looking Skin: Collagen in bone broth may reduce skin wrinkles.
- Improved Gut Health: Amino acids like glycine and glutamine may promote gut health.
- Reduced Inflammation: Weight loss and the consumption of antioxidant-rich foods may help reduce inflammation.
- Less Joint Pain: Weight loss and collagen intake may decrease joint pain and slow the progression of arthritis.
Limitations and Potential Drawbacks
- Lack of Specific Research: There is a lack of published studies specifically examining the Bone Broth Diet's effectiveness and long-term effects.
- Nutrient Deficiencies: Restricting entire food groups may increase the risk of nutrient deficiencies like calcium and fiber.
- Side Effects: Intermittent fasting and low-carb diets may cause fatigue and nausea, although these may subside as the body adapts.
- Broth Intolerance: Some individuals may experience digestive upset or headaches due to bone broth intolerance.
- Lead Content: While recent studies suggest that bone broth contains only small amounts of lead and is likely safe to consume, this remains a concern for some.
- Sustainability: The extreme diet isn't sustainable and can lead to nutritional deficiencies.
Dr. Kellyann's Products and Brand
Dr. Kellyann Petrucci has developed a range of bone broth and collagen products, including liquid bone broths, bone broth powders, and collagen coffee. These products are formulated with high-quality ingredients, such as grass-fed and finished beef bones and organic vegetables. The brand emphasizes customer service and offers a satisfaction-guaranteed return policy.
Examples of Meal Plans
The Bone Broth Diet provides sample menus and recipes to guide participants. Here are examples of meals for mini-fast and non-fasting days:
Mini-Fast Day
- Breakfast: 1 cup of bone broth
- Morning Snack: 1 cup of bone broth
- Lunch: 1 cup of bone broth
- Afternoon Snack: 1 cup of bone broth
- Dinner: 1 cup of bone broth
- Evening Snack: 1 cup of bone broth or an allowed snack like scrambled eggs with ghee and sautéed greens
Non-Fasting Day
- Breakfast: Scrambled eggs with ghee and non-starchy vegetables, and one portion of berries
- Lunch: Roasted chicken breast sliced over garden salad with vinaigrette salad dressing
- Afternoon Snack: 1 cup of bone broth
- Dinner: Grilled salmon, grilled asparagus, and cauliflower rice with ghee
- Evening Snack: 1 cup of bone broth