The bone broth diet pairs a whole-food eating plan with short broth-based mini-fasts. Here is how it is structured and what to expect, in plain terms.
Popularized by Dr. Kellyann Petrucci, the bone broth diet combines several days of paleo-style eating with two days of mini-fasting, where bone broth replaces most meals.
How the Bone Broth Diet Works
A typical version runs on a weekly rhythm: most days you eat whole foods, with two non-consecutive mini-fast days where you sip bone broth in place of regular meals. The plan is usually followed for about 21 days.
Eating days
Whole foods: meat, fish, vegetables, healthy fats, and bone broth alongside meals.
Mini-fast days
Two days a week where bone broth stands in for most meals to give digestion a rest.
The window
Commonly run for 21 days, then continued more flexibly as a maintenance habit.
Common questions
Does bone broth break a fast?
Bone broth contains some calories and protein, so strictly speaking it does break a true fast. Many people still use it during fasting windows because it is gentle and filling; whether that fits your goal depends on why you are fasting.
How much weight can you lose on the bone broth diet?
Results vary widely from person to person and depend on your starting point and overall habits. We avoid promising specific numbers, since individual outcomes differ.
What can you eat on the bone broth diet?
On eating days, the plan centers on whole foods: quality protein, vegetables, and healthy fats, with bone broth as a regular addition.