With its invaluable benefits, bone broth is a timeless tradition that’s here to stay — and this 21-day bone broth diet plan can help you get the most out of it.

Here’s the rundown on some of the benefits of bone broth, and how to follow a bone broth diet that will deliver those benefits in more ways than one.

Benefits of Bone Broth

Bone broth provides whole-food-based type II collagen, which gives it a unique nutrient profile unlike that of any other food. Bones and connective tissue contain the beneficial proteins collagen and gelatin, which are known for enhancing the appearance of skin. But a lesser known fact about collagen is that it also supports digestive health. Collagen also contains amino acids glucosamine, proline, and glycine, which promote joint health, while maintaining lean muscle mass. If you’ve ever seen a thick layer of gel formed on top of refrigerated bone broth, that’s the collagen that has been released from the bones. (It’s also a sign of a high-quality broth!) Bones and connective tissue are storehouses for essential amino acids and minerals — which are lacking in many diets today. Bone Broth is also a source of protein, collagen and gelatin. Simmering bones for an extended period of time is what gives bone broth its nutritional benefits, extracting the amino acids, minerals, and collagen.

Get Your Free Bone Broth Cookbook 66 nourishing bone broth recipes for a healthier life

What is the Bone Broth Diet?

The bone broth diet (popularized by Dr. Kellyann Petrucci) is a 21-day plan that involves eating Paleo for five days and fasting for two. During the five days of eating Paleo, you drink anywhere from one to three cups of bone broth. On the fasting days, you have three to six cups of bone broth. It’s basically the Paleo diet meets intermittent fasting, combined with an increased daily intake of bone broth. Many people find that following a Paleo diet, may supports gut health and weight loss. This is because the Paleo diet cuts out the foods that are most problematic — such as grains, refined sugar, and legumes — and replaces them with high-quality animal proteins and vegetables, as well as small amounts of fruits and healthy fats from nuts and seeds. The bone broth diet takes Paleo to the next level by adding in two days of intermittent fasting. Intermittent fasting is a cornerstone of many popular diets today, such as the keto diet, the 5:2 diet, and the crescendo fasting method. Intermittent fasting has been shown to help burn fat more efficiently, promote metabolism, increase lean muscle mass, support energy levels, and sharpen mental focus.

Sample Schedule

Meals Eating Day Bone Broth Fasting Day Eating Day (5 days per week for 15 days in total) Bone Broth Fasting Day (2 days per week for 6 days in total) Breakfast Feisty Kale Breakfast Frittata 1 Cup Bone Broth Snack 1 Cup Bone Broth 1 Cup Bone Broth Lunch Shrimp, Avocado, Mango and Fennel Salad 1 Cup Bone Broth Snack 1 Cup Bone Broth 1 Cup Bone Broth Dinner Grilled Pineapple Chicken 1 Cup Bone Broth Snack 1 Cup Bone Broth 1 Cup Bone Broth Eating Day: 5 days per week for 15 days in total Bone Broth Fasting Day: 2 days per week 16 days in total

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Note: On fasting days, drink unlimited liquids throughout the day, such as water and herbal tea.

The bone broth diet isn’t meant to be complicated or hard to stick to. The basic idea is that you:

Eat Paleo for 21 days.

Drink one to three cups of bone broth on your eating days.

Only drink bone broth two days per week (between three to six cups), as well as plenty of fluids.

Substitute snacks for bone broth on eating days.

Don't eat any sweets or desserts (even Paleo-friendly ones).

Instant Access to Our Free Sipping Guide 15 delicious bone broth beverages you can make now

Where can I find Bone Broth

You can make your own bone broth at home from grass-fed bones and connective tissue, which health food stores are starting to sell in the deli section. If you’re short on time, you can also order from us. By using 100% grass-fed & finished beef bones, and organic pasture-raised chicken bones, we’ve taken care of sourcing the highest quality bones and creating a tasty broth for you so you don’t have to spend all of your time in the kitchen. And with over 1000+ five star reviews online, our customers have told us that our bone broth is absolutely delicious, which means the bone broth diet may be even easier and more enjoyable than you think. Click here to purchase Kettle and Fire Bone Broth, and check out our FAQ.

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Bone Broth Diet FAQS

Will I Be Hungry During the Bone Broth Diet?

Bone broth contains approximately 6 to 10 grams of protein per cup, which means fasting on the bone broth diet will still provide you with 18 to 32 grams of protein per day to fill you up. If this is your first time practicing intermittent fasting, there may be a small adjustment period as your body gets used to taking in fewer calories, but you shouldn’t feel starved. When you do get hungry, have another cup of bone broth, herbal tea, and/or water.

Do the Fasting Days Have to Be Consecutive or Can They Be Apart?

You can pick any days you want for your bone broth fasting days. Just be sure to separate your two mini-fasting days with at least one or two non-fasting days.

Is There a Difference Between Bone Broth and Regular Broth or Stock?

Yes, there is a difference!

On the simplest level, regular broth isn’t simmered with bones for an extended period of time, so contains less of the collagen and gelatin that gives bone broth such incredible benefits.

Most importantly, high quality bone broth is sourced from grass-fed or pasture-raised animals.

Is There Anyone Who Shouldn’t Follow the Bone Broth Diet?

As with any dietary change, it’s important to check with your doctor or licensed healthcare practitioner before jumping into the bone broth diet. The information provided is not a substitute for a face-to-face consultation with your physician, and should not be construed as individual medical advice.

Does it Matter if I Use Chicken or Beef Bone Broth on the Bone Broth Diet? Can I Use Both?

No, you can use either one and still get the same benefits!

Where Can I Find Delicious Paleo and Bone Broth Diet Recipes?

Our friends over at PaleoHacks, Chris Kesser, and Paleo Mom are masters at creating delicious Paleo recipes. We’re sure you’ll love them, too.

Where Can I Find Bone Broth Diet Reviews?

Our team at Kettle & Fire participated in a bone broth detox following Dr. Kelly Anne’s bone broth diet plan. You can read about the 9 unexpected things that happened during our experience in this bone broth detox post.

Where Can I Find Delicious Paleo and Bone Broth Diet Recipes?

You can head over to Amazon for additional books and resources on the bone broth diet. We are also in the process of creating our own bone broth diet book that we will link to in this article. Sign up for our email list to be notified when we release it!

Special Offer

At Kettle & Fire, we want to make it easy for fans of Dr. Kellyann Petrucci, Author of “The Bone Broth Diet” to follow the bone broth diet. That's why we're offering a special discount on our line of bone broths! Plus, as thousands of our customers have told us, our bone broth is absolutely delicious. Check out our 1000+ 5-Star reviews and buy some bone broth here. If you have other questions, check out our FAQ or read more about our bone broth.