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The 21-Day Bone Broth Keto Diet

Broth, Soups, Vegetables, Ingredients

Keto bone broth is the newest addition to wellness regimens, seen as a kind of miracle cure. Are the claims made by health professionals and natural healers that bone broth aids in weight reduction, toxin elimination, and joint wellbeing accurate?

The 21-Day Keto Bone Broth Diet

On inspection of the Bone Broth Diet, it is clear what accounts for the outcomes. For the first three weeks of the regimen, you’ll follow a modified version of the Paleo eating plan for five days, followed by a two-day fast of consuming just bone broth.

Most people who transition from a conventional way of eating to the Paleo regimen will see better health and shed pounds.

This is mainly because the Paleo diet takes away processed foods and replaces them with items that are full of fiber and protein, which will make you feel more full.

Eating vegetables and high-quality meats leads to an increase in vitamins, minerals, and antioxidants and a decrease in calories when compared to earlier intake. The result is fat loss and better health.

If you follow a paleo diet and add a biweekly fast of two days, you will experience additional weight loss and increased health benefits. Going on an extreme two-day fast can trigger weight reduction and overall wellbeing, as it involves depriving the body of energy-supplying calories, activating autophagy, and instigating ketosis.

Autophagy is the activity within cells of cleansing, purging and recycling damaged cellular components, improving the cell’s overall efficiency and eliminating cancerous cells. Ketosis is the state where your body breaks down fat and produces ketones for use as a fuel source.

Fasting has been shown to be beneficial in combination with therapies that deal with cancer, infection, and obesity, due to these two processes.

If a person only refrained from eating for two days a week without any other changes in eating habits or daily activities, it could cause a speedy decrease in mass (possibly as many as four pounds of H2O in the initial week).

It would take 21 days for the individual to be able to reduce body fat and improve their physical health as long as they don’t consume more food than necessary on non-fasting days.

What are the results of strictly adhering to a two-day fast followed by the Paleo diet? A superb program that will assist you in dropping pounds and diminishing your waistline. No matter what, this will stay the same even if bone broth is part of your diet or not.

It appears that the Bone Broth Diet does not lead to people losing significant amounts of weight or experiencing improved health because of the bone broth. A more apt title for this regimen could be the “21-Day Paleo Fasting Protocol (Including Optional Bone Broth)”. This might be why some people are reducing the appearance of wrinkles – we will be discussing this further on.

However, this should not be interpreted to mean that bone broth is ineffective. The purported health benefits of bone broth have some basis in truth. In reality, it can give each nutritional plan (particularly the ketogenic diet) some beneficial vitamins and minerals that it lacks.

Intermittent Fasting On the Bone Broth Diet

In the modern world, food is rarely scarce. If you’re looking for something to eat, it shouldn’t be difficult. It wasn’t like this for most of human history. Approximately 60,000 years ago, there were no supermarkets or food vendors to provide individuals with access to perishable food items like meat and berries; hominids of that era had to cope with sometimes lengthy intervals between meals.

Fortunately, the human body is marvelously adapted to fasting. When you start abstaining from consuming food, your cells begin to burn fat as an alternate source of energy.

When your body is burning fat, it releases ketones, which are small particles that supply your brain and send signals all over your body to reduce inflammation. The consumption of ketones can result in heightened alertness during fasting.

A period of fasting sparks an effective ‘recycling’ system in your cells referred to as autophagy. Autophagy enables your cells to eliminate old and unused elements and switch them out with new ones.

This is desirable. Animal studies, in fact, link autophagy to longevity. There is an association between various diseases such as Alzheimer’s, Parkinson’s, heart disease, and amyloidosis with lowered autophagy in humans.

It’s tough to gauge the level of autophagy in people, but usually you can expect that the longer you fast, the more of it will take place when compared to a shorter fasting period. Studies have demonstrated that intermittent fasting is an efficient means of reducing both weight and fat.

It is possible that if fewer calories are consumed, less weight will be gained. It could be that IF triggers an improvement in insulin sensitivity which may account for the reduction in weight.

It should be noted that no scientific experiments have been conducted to investigate the effects of an intermittent fast with bone broth. Outcomes comparable to IF strategies have produced good results so one can definitely compare them confidently.

The Brilliant Benefits of Bone Broth

A flavorful liquid made with the water that meat or fish bones and cartilage were cooked in is known as bone broth.

The exact nutritional values of bone broth may differ based on which bones are used, how long it is cooked for and the cooking process, but you can be sure that all types of bone broth provide you with these valuable nutrients and promote health.

Collagen and Gelatin

Approximately 30 percent of the protein in human bodies is composed of collagen, which plays an essential role in the formation of connective tissues, such as cartilage, tendons, ligaments, bone, and skin.

When creating bone broth, simmering the collagen results in gelatin, giving the broth a Jell-O-like consistency once it has cooled.

Though this is technically a protein derived from an animal source, it contains much less leucine than the proteins found in meat and dairy. It also has less leucine than plant-based sources of protein like soy that are frequently eaten.

But don’t let the lack of leucine fool you. Collagen still supports the growth of muscle tissue. (You may not need whey protein after all.)

Consuming collagen helps us build healthy skin as well. An experiment from 2015 that did not reveal who was taking a real supplement or a sham showed that taking a collagen peptide supplement of 2.5 grams every day for 6 months improved the quality of skin and reduced cellulite signs.

An investigation discovered that providing elderly women with collagen protein supplementation enhanced their skin health within a 4 week period. The outcome of this experiment is remarkable, especially with so little focus placed on this particular type of protein.

What is to blame for these outstanding results? The exclusive assemblage of amino acids present in bone broth.

Studies have shown that taking collagen can have positive effects on one’s health. Here are some of the main ones, along with brief descriptions:

  • Skin health: When your skin collagen breaks down, it shows up as wrinkles, fine lines, and other signs of aging. Taking collagen may provide the raw materials to offset this decline. In one controlled study, collagen supplementation improved skin elasticity in 69 women aged 35 to 55.
  • Longevity: Diets rich in meat are rich in methionine, an amino acid which may — in excess —  accelerate aging. In mice, researchers have shown that supplementing with glycine (the main amino acid in collagen) mitigates the effects of methionine and extends lifespan
  • Joint support: NSAIDs (non steroidal anti inflammatory drugs) are the standard treatment for chronic joint pain, but these medicines have bad side effects. Enter collagen. In one study, collagen supplementation reduced activity-related joint pain in 97 college athletes
  • Gut health: Collagen protein helps maintain the gut barrier, which breaks down (leaky gut) in those with chronic gut issues. Clinical trials are lacking, but there’s no shortage of anecdotal evidence on bone broth for gut health.  


Collagen is rich in glycine, an amino acid, which is found in higher quantities than in any other food source. Glycine works to maintain blood sugar steadiness and averts any harm that may be caused by an overload of methionine.

Glycine plays a critical role in creating myoglobin and hemoglobin, which both aid in carrying oxygen around the muscle and blood respectively. That means that it enhances your exercise capability and your capacity to recuperate from those activities.

The digestive system is aided by glycine as well. This serves as a shield against gastric ulcers, encourages the creation of stomach acid, and aids in the digestion of fats. Glycine has an influence on nearly all other cells within the body, with its ability to bring back the essential antioxidant, glutathione.


Roughly 17% of collagen consists of an amino acid named proline.

Proline is instrumental in controlling mTOR which promotes cell growth and propagation, and it also helps to eliminate waste material and oxidative radicals from cells. The presence of proline lowers the probability that the mTOR pathway will induce cancerous growth.


Glutamine can be found in large amounts in the bloodstream and is one of the few amino acids that are able to pass through the brain’s protective barrier. It is vital for the wellbeing of the protective layer of the digestive system and the performance of our immune cells as these cells prefer to use glutamine as fuel.


When you create bone broth with bones containing tendons, ligaments, and cartilage, it will contain natural resources of glycosaminoglycans.

Not familiar with the term?

What do you think of the well-known joint support supplement chondroitin sulfate? This is a type of molecule that is found in connective tissue, specifically cartilage, and it works to cushion our joints from any damage due to usage.

Glycosaminoglycans are intricate sugars that catch on to proteins to be elements of your connecting tissue and synovial liquid (the lubricant that is present around some of your joints). They are vital for the well-being of the skin, as they are known to promote the hydration of the skin and aid in the healing of wounds.

Mixing the advantages of collagen in diminishing cellulite and bettering skin health with the bone broth creates an effective skin health supplement.

Glycosaminoglycans have a range of essential functions in the body.

Research has demonstrated that heparin sulfate, which is a type of glycosaminoglycan, helps maintain the activity of the immune system. Chondroitin sulfate, a widely-known glycosaminoglycan, is significant in enhancing our mental abilities.

Amino Acids in Bone Broth

It was demonstrated that consuming glycine, the most common amino acid found in collagen, could result in an increased lifespan for mice. It appears that researchers are of the opinion that glycine aids in the elimination of methionine from the organism, which is driving the observed effect.

It could be that glycine is the reason why bone broth has such a plethora of advantages. Eating glycine may reduce the detrimental effects of present-day eating habits.

Our forefathers would consume every part of an animal, including the collagen-abundant connective tissue. But now we only eat the lean parts. In other words, we’ve sacrificed glycine for methionine.

We need to put that glycine back. And not just for a potential longevity benefit. In order to get the best results with regards to collagen production, roughly 10 grams of glycine should be consumed daily. However, you can only synthesize about 3 grams.

The rest must come through diet. Consuming a few servings of bone broth on a daily basis will bring you to your goal.

Glycine is not the only advantageous amino acid contained in bone broth. Bone broth is abundant in proline and hydroxyproline, which are essential components for the production of collagen in the body.

Sample Bone Broth Meal Plan

Below is an example of a 5 days with meals followed by 2 days of fasting meal plan using bone broth. (Note: these menus are both keto and paleo friendly).

Sample Feeding Day (Five Days Per Week)

An omelette made with three eggs, cheddar cheese, spinach, and accompanied with bacon from pasture-raised animals.

A kale-based dish with olive oil, vinegar, almonds, and 6 oz of wild-caught salmon to be enjoyed at midday.

Snack: 1 cup bone broth

For dinner, have 6 ounces of beef from grass-fed cattle, an avocado, a cup of shirataki noodles prepared with olive oil and herbs, roasted asparagus and steamed broccoli.

Sample Fasting Day (Two Days Per Week) 

Breakfast: 1 cup bone broth

Lunch: 1 cup bone broth

Snack: 1 cup bone broth

Dinner: 1 cup bone broth

Best Sources of Bone Broth

If you have the opportunity, you can create bone broth in your own home. Get a bunch of beef or poultry bones, pour in some water and a teaspoon of vinegar, and keep the pot cooking at a low heat for a period of 20 to 36 hours.

Presto. Your very own bone broth.

Perhaps you do not have sufficient time available to allow a longer period of simmering. It takes a lot of energy and hard work to make bone broth. No need to be concerned, because you can obtain top-notch bone broth either in person at a store or via the Internet.

Bone Broth Diet In Keto

On a bone broth fast, it is recommended to consume a Paleo diet on days that you are allowed to eat. You might be wondering: Can I eat keto instead?

Yes. A bone broth fast can be combined with a ketogenic diet that only uses whole foods. Ensure you’re consuming roughly 60 percent fat, 30 percent protein, and 10 percent carbohydrates during your feed days, as well as a great deal of low-starch vegetables.

The bone broth days stay the same. Just broth.

Paleo and keto diets are actually quite alike. Dieters on the paleo plan can have more carbohydrates, but dairy is sometimes not allowed; nonetheless, both of these systems involve avoiding the processed foods which frequently populate the eating habits of people in the United States. Also, both diets are keen on bone broth.

It is understood that there is not any scientific research to back up the practice of bone broth fasting. Although it does not focus solely on these two components, the plan incorporates both intermittent fasting and collagen, both of which have evidence to support their positive health benefits.

If you decide to take on the bone broth diet, we would love to hear how you got on in the comments section. Thanks for reading.

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