Is a Bone Broth Diet Healthy? (+ Sample Plan)


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Bone broth has become the center of such well-being in many homes, including mine. Along with other dietary practices such as intermittent fasting and paleo diet, bone broth diet has also grown in popularity.

I’ve researched and tried a lot of things in the world of wellness, and bone meal is no exception. If you are considering this, here are the advantages and disadvantages as well as the disadvantages of following the sample plan as well as the diet of bone broth.

As always, all health is personal and individual. Work with your healthcare provider to find the right fit.

What is bone broth diet?

The 21-day bone broth diet was first popularized by Dr. Killian Petrocchi, who wrote the book. Dr. Killian’s bone broth diet. Since then, the concept has been used or adapted by many other practitioners of low carb, paleo, and intermittent fasting mindsets.

Because bone broth contains some nutrients, it is not the same as fasting with food.

One cup of bone broth contains:

  • 42 calories
  • 0.6 grams of fat
  • 0.4 grams of carbohydrates
  • 8.8 grams of protein
  • The daily value of vitamin B3
  • The daily value of vitamin B6
  • 12% daily price of selenium
  • 9% daily value of vitamin B12
  • 8% daily price of potassium
  • 7% daily value of vitamin A.
  • 7% daily value of phosphorus
  • Clean 5 value daily price

This cup contains about 99 grams of protein, amino acids such as glycine, lysine, propylene, and glutamine. Proteins are the main obstacle to life and your body can use amino acids to rebuild and repair. Below is more information on the specific health benefits of bone broth

But do you only drink bone broth?

no!

On Dr. Kellen’s plan, the idea is that you only drink bone broth for 21 days. Instead, it is a modified fasting plan in which you follow a strict paleo diet but, on six of the 21 days, drink only bone broth.

Note: A 21-day bone broth diet does not mean a long-term lifestyle. Think of it as a short-term modification fast, with a specific purpose in mind. Some use it for weight loss while others use it for gut health, anti-inflammatory benefits, or even to support blood sugar.

While the initial diet of bone broth is 21 days, by modifying the plan for long-term weight loss and weight management. Can be used You can also switch from eating bone broth to following a traditional paleo diet, a whole 30, or similar grain-free food plan.

Let’s find out why bone broth is so healthy in the first place.

The health benefits of bone broth

Bone broth is not just soup stock. It is derived from the traditions of the ethnic diet where every part of the animal, including the bones, was used. Animal bones were made for 24 hours or longer, in which the nutrients in the bones were released into the liquid. The presence of protein and other nutrients gives bone broth its health benefits.

Thanks to pressure cookers, bone broth can be made faster than 24 hours. You do not need to leave the pot on your stove for one to two days to do this. But whether you decide to make it (or buy it), bone broth has some impressive health benefits.

Fights inflammation and joint pain

Collagen is essential for tissues throughout the body, including the skin, ducts and joints. Bone broth contains nutrients such as collagen, which can help the body’s own collagen stores, providing relief for arthritis and inflammatory joint conditions.

Research from 2006 has shown how collagen can be beneficial in the treatment of arthritis-related pain. An animal study has shown that collagen has an anti-inflammatory effect on arthritis and even protects against joint damage.

Glycine, an amino acid found in bone broth, has a protective and anti-inflammatory effect on the body. It supports the entire digestive system and even helps prevent ulcers. It fights inflammation, helps balance the immune system, and prevents unnatural cell death and damage.

Supports gut health

As you may have noticed, bone broth contains a lot of nutrients for just one cup of liquid. In addition to protein and amino acids, B vitamins, minerals, and vitamin A are present in decent amounts. Even if you eat ancient foods, focusing on nutritious foods such as bone broth can support intestinal health.

If you have bacterial overgrowth (SIBO) of the leaky gut or small intestine, then you cannot absorb whatever nutrients you are eating. Nutrients. Focusing on solid foods can help your body get what it needs. Furthermore, bone broth contains specific nutrients that help replenish the tissues of the intestinal lining. Collagen is probably the most popular gut healing nutrient, but glutamine also plays an important role.

Collagen has also been shown to improve bowel obstruction function with the help of narrow junction function. A bowel movement occurs when tight junctions become loose, allowing particles to enter the bloodstream that should not be there. By correcting how narrow junctions work, you effectively “seal” your dirty bowel.

Glutamine is an essential amino acid in the body for many reasons. Research from the International Journal of Molecular Sciences has shown how glutamine is essential for maintaining proper bowel function. It is also important in treating intestinal diseases.

Glutamine is so beneficial to the intestines that it promotes the replication of intestinal cells, and the more cells replicate, the better the chance that it will be damaged. Stores can be depleted by stress, infection, or autoimmune diseases or chronic illness.

Promotes weight loss

No scientific or medical study has been done on the exact effects of this bone broth food sample, but we can make an educated estimate of the benefits based on other similar diet plans.

Gelatin is derived from collagen and is what gives bone broth a cool consistency when it is refrigerated. It also helps with bone broth to promote weight loss, as its use can create feelings of fullness and reduce the desire for breakfast.

A 2008 study European Journal of Clinical Nutrition It has been found that a 3-week cup of food has shown benefits in healthy people. Although it was a small study, with only 14 people completing the program, the results showed weight loss, massive body mass reduction, reduced waist circumference, and systolic blood pressure reduction.

After eight weeks, 34 older men and women in the randomized clinical trials of 2020 benefited significantly more from a low-carb diet than a low-fat diet. A paleo diet is usually low in carbs and high in healthy fats. The trial found that adults who followed a low-carb diet lost three times as much fat as those on a low-fat diet.

Health benefits of modified fasting

A diet of bone broth is a modified fasting plan, which incorporates the principles of intermittent fasting. When most people think of fasting, they think of not eating anything. However, many types of fasting involve modification of the normal food intake.

Modified fasting has several benefits. The 2018 survey found that intermittent fasting for weight loss was more effective (in two studies) than non-fasting low-calorie diets (in two studies). Yet many people find it more satisfying than a traditional low calorie diet where you always feel deprived.

Eating paleo five days a week and eating bone broth for only two days is a limited time access to bone broth-related food. This method can support heart health and metabolism, with far more positive effects on gene expression, hormone levels, and cell growth. It also promotes autophagy, which is the body’s internal mechanism for cleansing damaged cells before they become a nuisance. It also has anti-aging effects.

This is a combination of benefits!

How to follow a bone broth diet

A bone broth diet is based on the paleo diet, which eliminates grains, beans, and dairy products, and focuses on vegetarians, grass-fed meats, and other whole-grain foods. You will eat like this five days a week, and then two days (not later), you will have only one cup of bone broth at six different times. On non-fasting days, you will drink paleo, sugar-free foods as well as some bone broth.

If you haven’t tried fasting intermittently in the past, there is a balance in the diet related to bone broth which can help people who suffer from low blood sugar if they eat a lot without food. Last a long time Because bone broth contains protein, it can help provide some balance.

Sample bone broth diet plan

Here is a meal plan to follow the bone broth diet. Beef broth, chicken broth, and even fish broth can be used to plan a bone broth diet.

First day (meal)

Second day (meal)

Day 3 (Fasting)

  • 8 AM: 1 cup bone broth
  • 10 AM: 1 cup bone broth
  • 12 PM: 1 cup bone broth
  • 3 p.m .: 1 cup bone broth
  • 5 pm: 1 cup bone broth
  • 7 pm: 1 cup bone broth

Day 4 (meal)

Day 5 (meal)

Sixth day (fasting)

  • 8 AM: 1 cup bone broth
  • 10 AM: 1 cup bone broth
  • 12 PM: 1 cup bone broth
  • 3 p.m .: 1 cup bone broth
  • 5 pm: 1 cup bone broth
  • 7 pm: 1 cup bone broth

Seventh day (meal)

Who should not try to eat bone broth

Although a diet of bone broth may be fine for adults who do not have basic conditions, it is definitely not a good idea for pregnant or lactating women as they should not limit calories. Research also suggests that this is not true for anyone under the age of 21 or anyone with diagnostic conditions (unless your doctor advises it).

Although weight loss diet plans can have benefits, sometimes increasing the caloric restriction increases the benefits. Make sure you follow a diet plan that is right for you and not just because it’s popular or you want an immediate solution.

Where to get quality bone broth

I’m a fan of making my own bone broth from local grazing chickens in my instant pot. (If you do not have a farmer, check the butcher box or belkampo.) It is easy to work by yourself. Just follow this recipe.

Admittedly, life is too busy to keep homemade soup at home all the time, so I always stock bone broth I bought at my favorite store in the pantry.

This article was written by Dr. Scott Soares, MD, Medical Director, Family Physician and Study MD. As always, this is not personal medical advice and we recommend that you talk to your doctor.

What do you think about a bone broth diet? Would you ever try cupping food together?

Sources:
  1. Bellelo, AE, and Auser, S. (2006) Collagen Hydrolyzate for the Treatment of Acute Arthritis and Other Joint Disorders: A Literary Review Current Medical Research and Opinion, 22 (11), 2221–2232.
  2. Dar, Cue. A, Scott et al (2017) Daily oral consumption of hydrolyzed type 1 collagen is chondroprotective and anti-inflammatory in postmenopausal osteoarthritis. Plus One, 12 (4), e0174705.
  3. Zhong, Z, Wheeler, etc. (2003) L-glycine: a novel anti-inflammatory, immunomodulatory, and cytoprotective agent. Current opinion in Clinical Nutrition and Metabolic Care, 6 (2), 229-240.
  4. Chen, Q. et al (2017) Collagen peptides stimulate intestinal epithelial obstruction dysfunction in immunostimulatory Coco-2 cell monolayers by enhancing the narrow junction. Food and Function, 8 (3), 1144–1151.
  5. Kim, MH, and Kim, H (2017). The role of glutamine in the intestines and its effect in intestinal diseases. International Journal of Molecular Sciences, 18 (5), 1051.
  6. Rubio, I. G. ET (2008) Oral diet of hydrolyzed gelatin in subjects with normal weight and in obese patients: after-effects on circulatory gut peptides, glucose and insulin. Eating and Weight Disorders: EWD, 13 (1), 48-55.
  7. Osterdahl, m. Etc. (2008) Effects of a Short-Term Intervention with Stroke in Healthy Volunteers. European Journal of Clinical Nutrition, 62 (5), 682–685.
  8. Gass, A.M. (2020). Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial. Nutrition and Metabolism, 17, 64.
  9. Sainsbury’s, etc. (2018). The rationalization of the novel intermittent avoiding strategy to reduce the adaptive response to energy restriction. Obesity reviews, 19 side 1, 47–60.
  10. Renders, c. (2019) Effectiveness of intermittent fasting and timely feeding versus permanent energy restriction for weight loss. Nutrients, 11 (10), 2442.
  11. Jamshed, H. (2019) Restricted early feeding improves glucose levels 24 hours a day and affects circadian clock, aging, and autophagy markers in humans. Nutrients, 11 (6), 1234.



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