7 Day Bone Broth Diet Plan Lose 10 Pounds With Free Meal Plan

Are you looking for a simple and effective way to lose weight and improve your overall health? Look no further than the 7-day bone broth diet plan.

Bone broth has been used for centuries as a healing and nourishing food, and now it’s gaining popularity as a weight loss tool. In this guide, we’ll break down everything you need to know about the 7-day bone broth diet plan and how it can help you achieve your weight loss goals.

What is the 7-Day Bone Broth Diet Plan?

The 7-day bone broth diet plan is a short-term diet that involves consuming bone broth as the main source of nutrition for seven days. This diet is designed to help you lose weight, detoxify your body, and improve your overall health.

Bone broth is made by simmering bones and connective tissues of animals for an extended period of time, typically 24-48 hours. This process extracts the nutrients and minerals from the bones, creating a nutrient-dense and easily digestible liquid.

How Does Bone Broth Help with Weight Loss?

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Bone broth is low in calories and high in protein, making it an excellent choice for weight loss. It also contains collagen, which can help improve skin elasticity and reduce the appearance of cellulite.

Additionally, bone broth is rich in amino acids, which can help reduce inflammation in the body. Inflammation is linked to weight gain, so reducing it can aid in weight loss.

Bone broth is also a great source of electrolytes, which can help keep you hydrated and reduce cravings for sugary drinks.

Benefits of bone broth

Bone broth is very rich in nutrients that are otherwise difficult to obtain. It helps maintain muscle mass, promotes joint health, and aids digestion. Bone broth contains(1)

  • Minerals: Calcium, Magnesium, Sodium, Phosphorus, Iron, Selenium, Zinc, and Potassium.
  • Vitamins: Vitamin A, vitamin B2 (riboflavin), vitamin B12, vitamin E.
  • Proteins: 19 amino acids such as glycine, proline, alanine, arginine, etc. that promote the growth of skin, joints, hair, nails and even intestinal health.
  • Essential fatty acids: omega-3 and omega-6.
  • Glucosamine and Chondroitin: The structural components of cartilage.
  • Collagen: Although collagen is a protein, it deserves special mention because of its high content in bone broth. During the cooking process, the collagen in bone broth turns to gelatin, which makes the broth gelatinous.

The 7-Day Bone Broth Diet Plan

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Day 1: Bone Broth and Vegetables

On the first day of the diet, you’ll consume bone broth and vegetables. You can have as much bone broth as you’d like, along with a variety of non-starchy vegetables such as leafy greens, broccoli, and cauliflower.

Day 2: Bone Broth and Fruits

On the second day, you’ll consume bone broth and fruits. You can have as much bone broth as you’d like, along with a variety of fruits such as apples, berries, and citrus fruits.

Day 3: Bone Broth and Protein

On the third day, you’ll consume bone broth and protein. You can have as much bone broth as you’d like, along with a variety of lean proteins such as chicken, fish, and tofu.

Day 4: Bone Broth and Vegetables

On the fourth day, you’ll go back to consuming bone broth and vegetables.

Day 5: Bone Broth and Fruits

On the fifth day, you’ll go back to consuming bone broth and fruits.

Day 6: Bone Broth and Protein

On the sixth day, you’ll go back to consuming bone broth and protein.

Day 7: Bone Broth and Vegetables

On the final day of the diet, you’ll go back to consuming bone broth and vegetables.

Bone Broth Recipes

The home-cooked bone broths examined in the study above were made using the following two recipes. The first is a recipe from wellnessmama.com:

Recipe 1: Ingredients

  1. 2 carrots, roughly chopped
  2. 2 celery stalks, roughly chopped
  3. 2 medium onions, roughly chopped
  4. 7 garlic cloves, pressed
  5. For chicken stock: 1 kg chicken carcasses and 500 g chicken frames + 500 g wing tips (many people throw away when preparing chicken wings)
  6. For beef broth: 1.5 kg beef bones
  7. 2 tablespoons apple cider vinegar and 1 teaspoon salt
  8. 2.5 liters of water

Preparation

Set the slow cooker to a low temperature, place the vegetables in the pot and place the bones on top. Add water, vinegar and salt, close the pot and let it cook for 24 hours. Then pour through a sieve.

The scientists received the second recipe from the chef of a restaurant that “serves” bone broth. They examined the broth that they had bought directly in the restaurant, but also the broth that they had cooked at home or in the laboratory according to the chef’s recipe.

Recipe 2: Ingredients

  1. 5.5 kg beef marrow bones from neck and leg
  2. Cherry tomatoes, carrots, celery, onions, garlic if desired
  3. 3 – 6 tbsp apple cider vinegar
  4. 4.8 – 5.5 liters of water (so that the bones are covered)

Preparation

Roast the bones in the oven at 190 to 210 degrees for 20 to 35 minutes (don’t let them burn!). Then put the bones, vegetables and water in a pot and bring to the boil. Remove from heat and place in oven at 95 degrees for 72 hours. Check again and again whether liquid needs to be added. Then strain and put in the fridge. Put the bones back in the pot and cover with water, cook for another 24 hours, strain and add to the first boiled broth. Then place the mixed broth in a pot on the stove and add vegetables (carrots, onions, celery, thyme , bay leaves), peppercorns and herbs. Cook until only 7.5 to 8 liters remain. Pour off.

Tips for Success on the 7-Day Bone Broth Diet Plan

Stay Hydrated

 

It’s important to stay hydrated while on the 7-day bone broth diet plan. Aim to drink at least 8 glasses of water per day to help flush out toxins and keep your body functioning properly.

Add Variety to Your Meals

To prevent boredom and ensure you’re getting a variety of nutrients, try adding different herbs, spices, and vegetables to your bone broth. You can also switch up the types of protein you consume on protein days.

Listen to Your Body

If you feel hungry or weak, don’t be afraid to add in an extra serving of bone broth or a small snack. It’s important to listen to your body and give it the nourishment it needs.

Don’t Overdo It on Protein Days

While protein is an important part of the diet, it’s important not to overdo it. Stick to lean proteins and avoid high-fat options like red meat and processed meats.

Consult with a Doctor

Before starting any new diet, it’s always a good idea to consult with your doctor. They can help you determine if the 7-day bone broth diet plan is right for you and provide any necessary guidance.

Other Benefits of Bone Broth

In addition to weight loss, bone broth has many other health benefits. These include:

  • Improved gut health: The gelatin in bone broth can help heal and seal the gut lining, reducing inflammation and improving digestion.
  • Stronger bones and joints: The collagen and minerals in bone broth can help improve bone density and reduce joint pain.
  • Better sleep: The amino acid glycine in bone broth has been shown to improve sleep quality.
  • Glowing skin: The collagen in bone broth can help improve skin elasticity and reduce the appearance of wrinkles.

Conclusion

The 7-day bone broth diet plan is a simple and effective way to lose weight and improve your overall health. By consuming bone broth and nutrient-dense foods for seven days, you can detoxify your body, reduce inflammation, and achieve your weight loss goals.

Remember to consult with your doctor before starting any new diet, and listen to your body throughout the process. With the right approach, the 7-day bone broth diet plan can help you jumpstart your weight loss journey and improve your overall well-being.

Keep reading: Scarsdale Diet: Lose 20 Pounds In 14-Day With This Free Meal Plan!

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