Summaryĭuring the initial 21-day diet, you must avoid certain foods and beverages, including all grains, dairy, legumes, added sugars, and alcohol.Ĭurrently, no studies published in scientific journals exist for the Bone Broth Diet. Though this list is extensive, you follow it strictly while you’re actively trying to lose weight. Beverages: soda (regular and diet) and alcoholic beverages.Dairy products: milk, yogurt, cheese, ice cream, and butter (except ghee).Legumes: beans, soy products, peanuts, and peanut butter.Potatoes: all potatoes except sweet potatoes.Sugar substitutes: artificial sweeteners - such as aspartame, sucralose, and acesulfame K - as well as natural sugar substitutes, including stevia.Sugar: all forms of refined sugars, such as table sugar, honey, and maple syrup.
Processed fruit: dried fruit, fruit juice, and sweetened fruit. Refined fats: common vegetable fats, such as canola oil and margarine. Grains: wheat, rye, barley, and other gluten-containing grains, as well as gluten-free grains, such as corn, rice, quinoa, and oats. The 21-day diet recommends you avoid certain foods claimed to reduce inflammation, support gut health, and increase fat burning. Whole, low-carb, unprocessed or minimally processed foods including meat, poultry, fish, eggs, nonstarchy vegetables, healthy fats, and bone broth are the focus of the diet. You may also find acceptable bone broth in health food stores or restaurants in larger cities. This source of collagen is the basis for the diet’s claim of erasing wrinkles.Īlternatively, the book author sells dehydrated bone broth and frozen bone broth online for about $2.80 or $7.16 per serving, respectively. It recommends using knuckle, joint, feet, and neck bones since they’re rich in cartilage. The diet encourages you to make your own bone broth - preferably using bones from organic, pasture-raised animals. Condiments: salt (Celtic or pink Himalayan), other spices, vinegar, salsa. Healthy fats: avocados, coconut oil, nuts, olive oil, and ghee (clarified butter). Fruits: apples, berries, melons, citrus fruits, kiwi - but just one portion daily. Vegetables: primarily nonstarchy vegetables, such as asparagus, broccoli, greens, tomatoes, and summer squash. #LIQUID DIET PLAN FOR WEIGHT LOSS FREE#
Proteins: beef, chicken, fish, eggs - preferably pastured, free range, or wild caught, as applicable. On non-fasting days, you choose from a range of whole and minimally processed foods - preferably organic. Allowed foodsīone broth is a staple of the diet and is preferably homemade. The Bone Broth Diet includes detailed lists of allowed foods. To follow the Bone Broth Diet, schedule five days of the week for approved meals and two days of the week for mini-fasts. You can decide whether you want to continue the mini-fasts during the maintenance phase. The remaining 20% of the time you can stray from the diet and eat foods such as dairy products and alcohol. This means you eat approved foods 80% of the time. 80/20 maintenance planĪfter 21 days - or later, depending on when you reach your weight loss goal - you shift to the 80/20 plan to help maintain your weight. Petrucci does not specify a range of calories for non-fasting days and discourages calorie counting. Snacks: a one-cup portion of bone broth twice a dayĬarbs - including fruit and starchy vegetables - are very limited to encourage fat burning. Dinner: one portion protein, two portions vegetables, one portion fat. Lunch: one portion protein, two portions vegetables, one portion fat. 
Breakfast: one portion protein, one portion fat, one portion fruit.On non-fasting days, you choose from lists of allowed foods that fit into categories of protein, vegetables, fruit, and fat. Drink five portions of bone broth, then end the day with a snack containing protein, nonstarchy vegetables, and healthy fat.Įither way, you’ll consume only 300–500 calories on mini-fast days. Drink six 1-cup (237-ml or 8-ounce) portions of bone broth. On both non-fasting and mini-fast days, you should eat your last meal or snack by 7 p.m. The other five days are non-fasting days.
To follow the Bone Broth Diet, pick two nonconsecutive days per week to do a mini-fast.
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