Are you ready to lose weight with the power of bone broth? Readers of the popular book, “Dr. Kellyann’s Bone Broth Diet,” have learned how to lose weight by following the author’s simple 21 day plan. In this blog, you’ll discover how to follow the diet and save money by making your own bone broth.
If you want to try the 21 day diet, you may be tempted to just buy bone broth at the store. This won’t do the trick. Store bought bone broth often lacks quality ingredients and collagen of homemade broth. You may have considered buying the bone broth from Dr. Kellyann’s website, but making it at home is a more economical approach. One reader of her book writes in a review:
“If you want to shed some weight, I highly recommend this book, but if you are lacking in funds like I am on a teacher salary, you best make your own bone broth…”
Making high quality, grass-fed bone broth will take a bit of effort, but ultimately it will give you the best results! At my company, Beth’s Bountiful Bone Broth, I make a proprietary blend of mushrooms, black garlic, spices and veggies. Using my veggie spice kit to make your broth results in a flavor that is unlike any broth you’ve ever tasted.
Are you ready to learn how to make broth and find some recipes that will help you do this diet? By the end of this blog post you’ll know how to make a premium bone broth (at a fraction of the time and the cost)at home in your Instant Pot or stock pot, and you’ll get ahold of some (great) recipes you’ll need to shed those pounds.
What is the 21 Day Bone Broth Diet?
If you’ve ever attempted a low-carb diet or done intermittent fasting, this diet is very similar. For each of the three weeks, you will do 5 days of low-carb paleo along with drinking one to three cups of bone broth per day. Eating paleo means you can eat non-starchy vegetables, meat, fish, poultry, and healthy fats. Eating dairy, grains, legumes, sugar, and alcohol is not permitted.
If you can do intermittent fasting on your food days this will help your weight loss. It will help with weight loss. Try this…eat within an eight hour window. If you’re over 50, a six hour window. For example, if you start eating at 12 pm, finish eating at 8 pm, nothing after that. If you’re over 50 start eating at 12 pm and finish by 6 pm.
During the two consecutive days of fasting you won’t have to prepare any recipes because you’ll primarily consume bone broth. You can have three to six cups of bone broth per day and a snack if needed. Dr. Kellyann suggests you consume between 300-500 calories, which can entirely be from bone broth plus, or bone broth with a small snack.
Why Try the 21 Day Bone Broth Diet?
As you may already know, the central point of Kellyann’s Bone Broth Diet is this: “Lose up to 15 pounds, 4 inches, and your wrinkles—in just 21 days.” This is written right on the cover! While this is excellent marketing, there are a lot of other benefits you’ll experience by regularly consuming a high quality bone broth, such as Beth’s Bountiful Bone Broth, during the 21 days.
Why should you try the 21 day bone broth diet? Well, it’s not just about the weight loss, you’ll feel a whole lot healthier.
Benefits of Beth’s Bountiful Bone Broth
- Boost your immunity: Your gut’s microbiome is a gateway to the immune system. Bone broth made with our Spice Kit’s ingredients could improve your gut flora and gut lining, helping you break down proteins, vitamins, minerals, and all the other nutrients your body needs.
- Healthier joints: Bone broth not only contains collagen, it has amino acids glucosamine, proline, and glycine which together improve joint health.
- Smoother skin: Numerous skin care products contain collagen because it works. Consuming collagen-rich bone broth may also help keep skin look firm and smooth by reducing wrinkles. Read our blog about this, along with how it benefits teeth and gums.
- Feeds muscles: Bone broth has about 6 to 12 grams of protein per cup. Protein can curb hunger while helping maintain muscle mass. This is crucial during the fasting periods in the 21 day bone broth diet.
How to do the 21 Day Bone Broth Diet
To succeed with the bone broth diet, you’ll need to do some meal preparation and purchase the groceries you may need to follow the principles of paleo. You’ll also need to obtain high quality bones, which I can help you with. I suggest getting your protein and bones from one of our partners. US Wellness Meat (aka Grasslandbeef) services the East Coast
Oregon Valley Farms Services the West Coast
Alternatively, you can purchase grass-fed bones from a local butcher. Once you have the bones, you’re going to want to get used to making bone broth as efficiently as possible. You can do so by following this recipe which uses our proprietary gourmet blend of dehydrated vegetables and spices (link to spice kit). All it takes is the Spice Kit, some apple cider vinegar, bones, and time.
In the 21 Day Bone Broth Diet, you’ll drink three cups of bone broth per day, along with meals, for five days of the week. On the two fasting days of the week, you’ll have six cups. To make sure you make enough, and remembering there are four cups in a single quart, you’ll need approximately 8 cups. That means you’ll need to make 20 quarts total.
Here is the amount of bones you’ll need to obtain depending on the amount of quarts of bone broth that will come out of each type of pot, as well as how much broth it’ll produce:
- A 6 quart instant pot will produce about 3 quarts of broth (12 cups). Use about 3 pounds of bones.
- An 8 quart instant pot will produce approximately 4 – 5 quarts of broth (16 – 20 cups). Use approximately 4 pounds of bones.
- An 8 quart stock pot will produce about 6 – 7 quarts of broth (24 – 30 cups). Use about 4 pounds of bones.
- A 10 quart stock pot will produce about 8 – 9 quarts of broth (32 – 36 cups). Use approximately 5 pounds of bones.
Obviously, the bigger the stock pot you use, the more you can produce to have throughout the week. With the smaller pots, you may have to make bone broth every 2 – 4 days, so plan accordingly.
Remember that during your two day fast (usually the weekend), you’ll be consuming twelve cups (6 per day), which is three quarts. So make sure you factor that in, because it’s a lot! If you’re using a smaller Instant Pot, then you may need to make more beforehand.
For the best flavor the bone broth should cook in the Instant pot for at least 6 hours. With ramp up and cool down, It will turn out to be 7 hours total cook time. This cannot be done overnight unless you want to wake up after four hours to reset your Instant Pot.
With the regular stock pot it will take 24 hours. After you initially bring the broth to a low rolling boil, turn the stove to low so it simmers with the lid on. Be sure to check on the pot throughout the 24 hour period to add water as it evaporates.
For more detailed instructions, I suggest you visit our detailed How to Make Bone Broth Instructions.
Tips for Storing and Reheating
With all of the broth you’ve prepared, you’ll need to store most of it in your refrigerator. It’s a good idea to save the fat that settles at the top of your pot in a separate container. You can store that healthy fat in the refrigerator. Pour the rest of the broth in plastic containers to either put in the refrigerator for consumption over the next few days or freeze for later in the week.
Every time you need to warm up your broth to drink, be sure to add at least a quarter to a half teaspoon of fat into the broth. This fat is where the amino acids are that coat your tummy and provide you with nourishment.
When you’re about done with one quart, be sure to take out another quart from the freezer to defrost. When you re-heat, you should always use a pot on the stove top and not in the microwave because it can degrade the quality of the minerals in the broth.
Getting Paleo Recipes Ready
As stated earlier, you’re going to follow a clean, Paleo diet for five consecutive days of the week. Eating a Paleo diet means you’re eliminating the consumption of refined sugar, legumes and grains. It allows quality animal proteins, vegetables, and small smaller portions of fruits and healthy fats. If you’re not familiar with cooking Paleo, there are numerous healthy recipes you can find online for free.
Here is a selection of recipes that I find delicious from my website and links to others that you can use during your diet. If you’re busy, which you likely are, select recipes that have fewer ingredients and that you can make a lot of fairly quickly. That ensures you’ll save some time and have leftovers to enjoy during your feeding days.
The Bone Broth Fasting Stage
For the two days of fasting, your body will experience many proven benefits simply by skipping meals and refueling with bone broth. While this may be the most difficult part of the diet, many find that the urge to eat is greatly reduced by staying away from environments where food is readily available.
Furthermore, your appetite can be controlled by simply sipping on bone broth to get some needed calories and nutrients. Additionally, you can drink water or herbal tea throughout the day to reduce hunger.
Kellyann’s 21 Day Bone Broth Diet is based on proven diets and the power of bone broth. It’s a great way to experience the full-range of benefits of bone broth while reaching your weight loss goals. Following the diet requires some planning and preparation, but once you get over the hurdle of making the bone broth, you’re well on your way. I hope this blog post helped.
I wish you success on your journey to better health! -Beth