10 Day Belly Slimdown Bone Broth Recipe

What Are The Risks Of The Bone Broth Diet

According to the experts we spoke to, there are more risks than benefits to the Bone Broth Diet.For a healthy individual, there may be no severe risk in trying this diet for 21 days. However, they might experience some unpleasant side effects such as dizziness, fatigue and headaches all due to the low-calorie amount, says Gans.

And it may also mess up your … regularity. You might experience constipation due to a potential low amount of fiber in the diet from avoidance of grains and legumes, and limited intake of fruit,” Gans adds.

And the longterm, it may lead to malnutrition because its also extremely restrictive. “It excludes entire food groups , says McWhorter. In the short term you lose weight because of the restrictive nature, but it is not sustainable. This diet places morality on food, labeling certain foods as good or bad, resulting in the exclusion of many nutritious foods.

And there are certain people who definitely should not try the bone broth diet.

I would definitely not recommend this diet to a pregnant or breastfeeding woman, an immunocompromised individual, a person with diabetes, GI disorder, history of an eating disorder, or anyone for that matter who is on a variety of medications, says Gans. They should definitely consult with their physician.

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 youre short on time, you can also order from us. By using 100% grass-fed & finished beef bones, and organic pasture-raised chicken bones, weve taken care of sourcing the highest quality bones and creating a tasty broth for you so you dont 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. to purchase Kettle and Fire Bone Broth, and check out our FAQ.

Is There A 10

Dr. Kellyann doesn’t leave you hanging after you finish the 10-day diet. She includes a very comprehensive and do-able maintenance plan. In fact, it’s the same maintenance plan she recommends for any of her other diet programs like the Bone Broth Diet or 5-Day Cleanse and Reset).

What I love about the maintenance plan is it realistic for anyone. It is essentially an 80/20 style of eating.

80% of your meals will include protein, a serving of healthy fat, and as many non-starchy vegetables as you want. You can include fruit and starchy veggies if you need extra energy.

She gives you lots of guidance in the book but when you eat this way 80% of the time you can easily include a few little splurges in your diet – 20% of the time.

I love this philosophy because it means no food is ever off-limits.

As most dieters experience, as soon as you make a food off-limits it becomes the one thing we crave.

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Here are answers to common questions you might have before beginning this diet.

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For example, collagens link to decreasing wrinkles may have some truth to it. In a 2019 review of five different collagen studies, four of the study participants reported improvements in their skin. But a 2018 study found that collagen supplements don’t speed up collagen production.

The jury is still out as to how beneficial bone broth actually is, besides being hydrating, says Gans. The potential benefits may lie from the collagen in the broth, but it is uncertain if you are consuming a large enough amount from the broth to reap the health benefits.

As the Bone Broth Diet also utilizes intermittent fasting . But the science on that is also mixed. While a 2020 study published in American Journal of Clinical Nutrition found that participants doing IF lost more weight than those on Mediterranean and Paleo diets, a 2020 JAMA Internal Medicine study found that IF had a substantial negative effect on muscle mass.

Adds McWhorter, Any benefits are from consuming a diet that is rich in fruits, vegetables, and lean proteins, not from a cleanse or magical effect of bone broth. Broth is delicious and can be consumed in a healthy diet, but there is no evidence of the claims made.

Foods To Avoid On The Diet:

The general food that you will need to avoid during the diet to optimize how quickly you burn fat include:

• Grains: Grains, like oats and wheat, can expand in your stomach causing bloating.
• Legumes: Soy products and beans should be avoided.
• Refined and Saturated fats: Eating these will reduce how much fat your body burns.
• Sugar: Avoid sugars such as honey, maple syrup, and standard table sugar.
• Beverages other than water and bone broth: These may contain artificial sweeteners.
• Dairy Products: Avoid most dairy products with the exception of Ghee!

These foods will make it extremely difficult for your body to burn fat – limiting the success of the bone broth diet. Indulging in these food sources will also make your body retain excess water weight, making you appear heavier due to bloating.

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What Is The Bone Broth Diet

The bone broth cleanse is a 21-day diet plan that blends the key elements of the paleo diet with intermittent fasting. Consuming bone broth as part of a diet was popularized by doctor Kellyann Petrucci in her book called ‘The Bone Broth Diet.’

The general basis of the bone broth diet follows 5 days of eating only selected paleo foods, followed by 2 days of fasting with only bone broth allowed. The selected 5-day paleo foods are supposed to reflect low-carb paleo-style meals, including chicken, fish, non starchy vegetables, healthy fats, and bone broth.

For the two-day fast that follows, only bone broth can be eaten. This may sound difficult at first, but the bone broth fast allows you to consume the broth liquid in large quantities. In fact, it is recommended that you drink bone broth an average of 6 times a day, split between 3 meals and two to three snacks a day. It is important to note that it is not necessary to do the bone broth fast for two days consecutively. So, feel free to change up your fast days if you have a busy day ahead.

Fasting Days:

Non-Fasting Days:

During non-fasting days, you will need to follow the paleo lifestyle. This includes prioritizing healthy fats, proteins, and fruits! It is recommended that you limit your consumption of carbohydrates and avoid starchy vegetables in order to promote fat burning.

Are There Any Benefits To The Bone Broth Diet

While the diet has a number of health claims, they are not backed by science . Collagen from bone broth means less wrinkles, combined with a restrictive fad means weight loss. Great theory, but there isnt any legitimate science to back up the claim, says Wesley McWhorter, DrPH, MS, RDN, LD, CSCS, registered dietitian nutritionist and National Spokesperson for the Academy of Nutrition and Dietetics.

While the Bone Broth Diet itself has not been studied for its scientific benefits, certain aspects of the diet may be beneficial.

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Collagen And Bone Broth

Bone broth is beneficial because:

• it fills you up so you aren’t constantly snacking and sabotaging your slim belly goals

• The gelatin in bone broth soothes and heals your gut.

• It is rich in glycine which fights inflammation

• It keeps you hydrated, boosting your body’s ability to lose weight.

• It stops food cravings.

• Bone broth contains collagen so it can smooth fine lines and wrinkles.

• It can help ease joint pain. For a person with arthritis like me, this is a huge bonus!

• Magnesium and glycine in bone broth are calming so you will feel less stressed during the day and sleep better at night.

Remember that bone broth is not the same as chicken or beef stock or broth. Be sure to look for a product labeled bone broth.

RELATED: Here is a simple recipe for homemade bone broth .

Collagen is an important part of the belly slimdown diet.

The first meal of each day on the 10-Day Belly Slimdown is a thick, rich collagen shake. You can make your own or purchase collagen shake mixes from Dr. Kellyanns website or on . It is a way to fill your body with vitamins, minerals, antioxidants, and all kinds of healthy things while you are losing weight.

Not only will collagen help stop cravings, but it can help strengthen your nails and hair!

Benefits of collagen:

RELATED: I got hooked on collagen when I did Dr. Kellyanns 5 Day Cleanse and Reset. Read my review and results here.

What Is Bone Broth

You may have heard of the bone broth diet before, but you may not actually know what bone broth is! Bone broth is similar to stock in appearance and taste and is made by simmering animal bones and joints in water. Though alike to stock, bone broth is simmered for much longer, expelling as many nutrients as possible. The clear liquid boasts a range of health benefits, including lots of protein, and can be a great base for stews, risottos, and soups.

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What Is The Bone Broth Diet Exactly

There are specific guidelines to the bone broth diet that you must follow while on it.

The bone broth diet is low carb meets Paleo meets intermittent fasting diet, says Gans. For 21 days, you basically follow a low-carb Paleo diet for 5 days, and then fast for 2 non-consecutive days. On fast days you consume between 300-500 calories, consisting either of 100% bone broth or bone broth plus one snack.

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Does It Work For Weight Loss

Currently, no studies published in scientific journals exist for the Bone Broth Diet.

Kellyann Petrucci, author of books about the diet, set up three unpublished 21-day studies run by different health professionals. She reports the participants lost up to 15 pounds and up to 4 inches in their measurements.

However, Petrucci didnt report average weight loss, nor did she compare the Bone Broth Diet to a standard reduced-calorie diet. Furthermore, its unknown whether the participants kept off the weight.

No other studies have looked at whether bone broth helps promote weight loss.

This leaves gaps in the evidence needed to determine whether the Bone Broth Diet is as effective or superior to other weight loss diets as Petrucci claims.

However, the diet is based on other approaches that have been studied:

• Low-carb. Low-quality scientific reviews of low-carb diets suggest they produce 1.59 pounds more weight loss than standard reduced-calorie diets. However, high-quality reviews report little or no difference between diets (

Thus, a combination of these three dietary approaches such as in the Bone Broth Diet may help you lose weight. However, standard reduced-calorie diets may work just as well.

Summary

Average weight loss on the Bone Broth Diet and its effectiveness over the long term are unknown. Still, published studies suggest that major components of the diet including paleo, low-carb, and intermittent fasting may aid weight loss.

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Can I Do This Diet If I Am A Vegetarian

You can definitely do the 10-Day Belly Slimdown if you are a vegetarian. You will substitute a rich vegetable broth for bone broth and eggs are a good protein choice for the evening meal. You can add foods to the basic diet template such as beans, lentils, edamame, full-fat pastured milk kefir and yogurt, natto, and tempeh. It is important to avoid “fake” foods like vegetarian chicken wings, soy milk, tofu hot dogs, etc.

What Are The Experts Saying

“The best gift you can give yourselfis a slim, beautiful, healthy bellyand in this book, Dr. Kellyann, an expert I trust, tells you exactly how to get it.”

Dr. Mehmet Oz

Television Personality, The Dr. Oz Show

Dr. Kellyanns 10-DAY BELLY SLIMDOWN is perfect for those who want to shed stubborn belly fat! What I love is that she helps you do it without sacrificing flavor! This is the perfect plan for busy women on the go.

Laila Ali

Professional Boxer, Athlete, Television Personality

This isn’t another gimmicky dietit’s a powerful eating strategy that will take your extra pounds off quickly, safely, and permanently.

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Who Is Dr Kellyann Petrucci Creator Of The Belly Slimdown

You hear me name-dropping Dr. Kellyann Petrucci like shes my BFF, but I actually DO feel like I know her. I have followed her blog for years, and have done not only this diet but the 5-Day Cleanse and Reset and her 21-Day Bone Broth diet too.

When I’m not actively following one of her diets I include many of her recipes in my meal-planning rotation because they are delicious, simple to make, and include tons of nutrient-dense ingredients like low-starch vegetables, fresh herbs, and quality proteins.

Dr. Kellyann is a naturopathic physician and certified nutrition consultant with over 20 years of clinical experience. She focuses her practice on healthy weight loss and aging and was one of the original proponents of bone broth and collagen for their gut-healing, weight loss, and anti-aging properties.

She is a New York Times best-selling author and has been featured on many TV shows such as Good Morning America and Dr. Oz.

I hope you enjoyed this review of the 10-Day Belly Slimdown. Wishing you good health!

The Keto Minimalist

If you like the 10-Day Belly Slimdown, or are seriously considering starting this diet, you might be interested in these related articles. I love Dr. Kellyanns diet plans because they are simple, doable, and have delicious recipes!

Thoughts On The Fastest Bone Broth

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Phase 2 Is A Slimming Shake Between Noon And 1pm

Your first meal of a day is a super nutritious shake made from greens or other non-starchy vegetables, collagen or protein powder, healthy fats, a handful of blueberries, and herbs, spices, and approved sweeteners if you like.

One of my favorite recipes was the Thick-and-Creamy Chocolate Mint Shake. I used to hate drinking a shake or smoothie as a meal replacement but when Covid started I got in the habit of drinking a big, healthy green smoothie almost every single day to help boost my immune system.

Green smoothies give you energy, boost the immune system, help you focus, increase your consumption of fruits and veggies, improves your mood, keep you hydrated, and promote weight loss.

I also add Your Super Powders to make the shakes even more healthy. I like the Gut Feeling and the Moon Balance superfood blend . If youd like to try Your Super Powders you can use THIS LINK and get 10% off your first purchase.

Phase 4 Is A Slim Plate Meal Between 6 And 7 Pm

Your dinner is a tasty combination of protein, veggies, herbs, spices, and healthy fats. You also can enjoy fat-burning grapefruit or berries for dessert.

Dinners on the 10-Day Belly Slimdown

• Start with lean proteins like steak, salmon or other seafood, or even burgers.

• Add lots of fibrous veggies like spinach, zucchini, broccoli, cauliflower. These vegetables fill you up and give your body tons of nutrients.

• Have a serving of healthy fat like avocado, olives, coconut oil, nuts, or ghee. Eating good fats actually helps your burn more fat, and they fight cravings. They also make your food taste delicious!

• Enjoy a serving of fermented foods like kimchi, sauerkraut, or refrigerated pickles. Probiotics stock your gut’s ecosystem with healthy nutrients to make it glow and rev up your metabolism.

• Finally, add a fat-zapping fruit like berries or grapefruit. These fruits lower insulin and burn abdominal fat. Its nice to have something sweet after your meal that is good for you, unlike ice cream or cookies.

You will find meal plans and tons of recipes in the 10-Day Belly Slimdown book.

Slower Cooker Pulled Pork was amazing paired with oven roasted Brussels sprouts.

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