Bone Broth for Weight Loss: 7 Reasons Why It Might Help
There are so many weight loss methods, and knowing which will work for you can be challenging. The paleo diet, the keto diet, and intermittent fasting are some of the trendy diets that can assist with weight loss. However, when you try these methods yourself, you can never tell how they can make a difference, and some of them may even cause a step back in your progress or cause you harm.
If you're looking for a weight loss aid packed with powerful health benefits, bone broth might be the answer you've been searching for. Not only can it help with losing weight, but it can also help improve gut health and reduce inflammation in the body. It also contains vitamins, minerals, and other beneficial nutrients for managing your weight.
Let's explore the benefits of bone broth and how it can help you achieve your weight loss goals.
What Is Bone Broth and How Do You Make It?
Bone broth is made from simmering animal bones and connective tissue in water. It may sound a little gross, but it's incredible for your health. The process of simmering bones and connective tissue helps to extract all the nutrients from the bones. This makes bone broth good for the body, providing various essential vitamins and minerals and numerous health benefits.
The animal bones used to make bone broth are usually beef bones, chicken bones, or pig bones. Some people even use fish bones or lamb bones. If you think you can't handle eating bone broth, don't worry. Chances are, you already have! Bone broth is often used as a base for soups, stews, sauces, and curries. Even your favorite chicken soup may have some bone broth in it.
Making your own bone broth is a relatively simple process. All you need to do is add the bones of your choice into a pot of water and bring it to a boil. Then, let it simmer for several hours until the bones break down and release all their nutrients into the water. The longer you simmer, the more delicious and nutritious it will be. You can also add some herbs, spices, or vegetables for added flavor. Others like to add lemon, wine, vinegar, or apple cider for an extra kick.
What Are the Benefits of Drinking Bone Broth?
When we eat meat, we usually enjoy only the meat and the skin, and we often discard the bones. Little do we know that various essential minerals and vitamins are hidden within the bones. Bone broth is a great way to get those nutrients out of the bones and into your body.
Methionine and glycine are two amino acids that significantly benefit the body. Methionine helps with liver detoxification and fat metabolism, while glycine stabilizes blood sugar. It's essential to balance these two amino acids to maintain optimal health, as methionine can quickly deplete glycine. Keeping a balanced methionine and glycine ratio can help boost your metabolism and aid in weight loss.
You can find plenty of methionine in meat, eggs, dairy, poultry, and fish, while glycine is more abundant in animal skin and bones. Drinking bone broth daily is an excellent way to get your daily dose of these essential amino acids and other nutrients, improving your overall health and well-being.
Other benefits of bone broth include the following.
Improves Skin, Hair, and Nails
Collagen is an essential protein that helps keep our skin, hair, and nails healthy. Unfortunately, collagen production decreases as we age, so taking collagen supplements has become as popular as it is crucial. Collagen is a major component found in bone broth that can help substantially improve your hair, nail, and skin health.
Most people lack collagen in their diets, so drinking bone broth is a great way to get your daily dose of collagen and help fight aging signs like wrinkles and dry skin. It also helps improve skin texture and elasticity, keep hair nourished and healthy, and strengthen nails.
Improves Your Protein Intake
Protein helps build and maintain muscle as you lose those extra pounds, and it also allows you to consume fewer calories and keeps you full for a more extended period. Additionally, protein is not only known to help with weight loss, but it also helps to keep the weight off.
Getting sufficient protein in your diet is essential when trying to lose weight. Bone broth is an excellent source of protein, so drinking it daily can help improve your overall protein intake and help you reach your weight loss goals more effectively. Plus, the natural protein present in bone broth is easier to digest and absorb than other forms of protein.
Promotes Healthy Bowel Movement
Gelatin is one of the most vital nutrients found in bone broth, and it helps promote healthy digestion and alleviates digestive issues like constipation. Gelatin also enhances nutrient absorption by helping you break down your food better, improving your digestive health.
Often, people don't get enough fiber in their diets to keep their bowels moving regularly. Bone broth is rich in gelatin, which can help strengthen the mucosal lining of the digestive tract, promote healthy bowel movements, and support your overall digestion. Bone broth can also benefit people suffering from irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and other digestive issues.
Fights Against Inflammation
Aside from glycine, arginine is another essential amino acid found in bone broth that decreases inflammation in your gut. People with chronic inflammation can benefit from the anti-inflammatory effects of glycine and arginine. These amino acids can help alleviate symptoms associated with chronic inflammation, such as joint pain and digestive issues.
Daily bone broth consumption can provide amino acids that fight inflammation and improve overall health. It can also reduce chronic inflammation that can lead to severe health conditions such as diabetes, heart disease, and arthritis.
Promotes Healthy Joints
Glucosamine is another nutrient found in bone broth that supports joint health. It helps reduce joint pain and inflammation while promoting healthy mobility. Glucosamine also helps to rebuild cartilage and keep it strong, which is crucial for injury prevention and healing.
Drinking bone broth daily can help promote healthy joints by providing your body with the necessary nutrients to maintain healthy joint cartilage. It can also decrease joint pain, swelling, and stiffness, improving your mobility and helping you stay active as you reach your weight loss goals.
Can Drinking Bone Broth Help You Lose Weight?
Consuming bone broth for weight loss is an effective strategy since it can help shed those extra pounds while providing vital nutrients. The many nutritional benefits of bone broth can help you lose weight more quickly and efficiently. Plus, its high protein content can boost your metabolism and help maintain muscle mass as you slim down.
Here are seven reasons why bone broth for weight loss is a safe and effective choice.
1. Glycine Can Reduce Inflammation in Your Gut
The glycine found in bone broth helps promote gut health and reduce inflammation. This can help improve your digestive health and reduce the risk of many chronic health issues.
Optimal gut condition is essential for weight loss and overall health. A well-balanced gut microbiome improves digestion, reduces inflammation, boosts metabolism, and eliminates toxins from the body. This can help you better absorb the nutrients in your food, boost your energy levels, and burn more fat to promote weight loss.
2. It Improves Your Sleep for a Better Eating Pattern
Sleep deprivation messes with your body's natural hunger and satiety signals, which can lead to food cravings and overeating. Since bone broth is rich in the amino acid glycine, it can help improve your sleep quality and duration.
Getting enough restful sleep is crucial for weight loss. When you don't get enough sleep, your body releases more cortisol — the stress hormone that triggers cravings for unhealthy food and contributes to fat storage. Getting better sleep can help you stick to your weight loss plan and make better dietary choices.
3. Protein Helps You Feel Full for Longer
Bone broth is rich in protein content, which can help you stay satiated and full for longer. Protein helps regulate your hunger hormones and keeps you satisfied throughout the day. Eating higher-protein meals can also reduce cravings while helping you build lean muscle mass as you lose weight.
By adding bone broth to your diet plan, you'll be able to get all the essential proteins needed for weight loss while maintaining a calorie deficit. This can help you lose weight without feeling deprived, tired, or hungry for long periods.
4. It's Low in Calories Yet Very Satisfying
Bone broth may be low in calories, but it can be highly satisfying. It's an excellent way to get the nutrients your body needs without adding too many extra calories. Plus, it can help you feel fuller for longer and reduce cravings for unhealthy snacks.
Drinking bone broth with meals or as a snack throughout the day is an excellent technique to get the vitamins and minerals needed for optimal health while staying within your calorie goals. It also helps curb your appetite and reduce the desire to eat sugary sweets and processed foods.
5. It's Packed With Electrolytes for a Faster Metabolism
Electrolytes play a critical role in the proper functioning of your body. They are essential for keeping the right balance of water and minerals to ensure optimal hydration and fast metabolism. When you’re trying to lose weight, it's vital to keep your electrolytes balanced, especially if you're doing intermittent fasting or a low-carb diet.
Bone broth is an excellent source of electrolytes. Consuming enough electrolytes helps keep your digestive system functioning correctly, which can help you lose weight quickly and safely. It can also boost your energy levels and help you burn more calories throughout the day.
6. It Prevents and Heals "Leaky Gut"
The collagen and individual amino acids found in bone broth help heal and repair the lining of your intestines. This can help prevent or treat "leaky gut" syndrome caused by an imbalance of bacteria in your gut microbiome.
Your gut health affects your body's digestion, immunity, and energy levels, and it also helps keep your hunger hormones in check to avoid cravings and overeating. By restoring the balance of your gut microbiome, bone broth can help you achieve optimal gut health while still losing those stubborn pounds.
7. It Provides Essential Vitamins and Minerals
Bone broth also provides a plethora of essential vitamins and minerals that the body needs for optimal health. These nutrients help keep your metabolism running smoothly, so you can shed excess fat faster and more efficiently.
Drinking bone broth also provides nutrients that improve joint health, reduce inflammation, enhance skin elasticity, and improve sleep quality. These things can help you stay healthier, more energized, and happier while maintaining a healthy weight.
What Is a Bone Broth Diet?
The bone broth diet is an eating plan that includes bone broth as a daily staple. It combines a low-carb diet, the paleo diet, and intermittent fasting. This diet focuses on eating nutrient-dense foods, such as:
Bone broth
Fruits,
Vegetables
Lean proteins like poultry and fish
Healthy fats like avocados, nuts, and olive oil
Dr. Kellyann Petrucci, a naturopathic doctor and weight loss expert, developed the 21-Day Bone Broth Diet. This diet recommends choosing two non-consecutive days each week to do a mini-fast consisting primarily of bone broth. For the remaining five days, you may consume bone broth diet recipes, lean proteins, healthy fats, and plenty of fresh fruits and vegetables. Remember not to eat after seven o'clock in the evening and to drink plenty of water.
Whether you pick beef bone broth or chicken bone broth, the nutrients in this superfood can help you stay healthy and fit. While making your own bone broth is recommended, high-quality store-bought varieties are also available. These include frozen bone broth and dehydrated bone broth powders like Kettle & Fire Bone Broth, which you can find in most health food stores.
The bone broth diet is a great way to kick start your weight loss journey and stay motivated to reach your fitness goals. It's a safe and sustainable way to help you lose weight quickly and efficiently.
Final Thoughts
Bone broth is a nutrient-rich superfood that can help you lose weight in several ways. It promotes a faster metabolism, prevents and heals "leaky gut" syndrome, provides essential vitamins and minerals, and supports joint health. With improved blood sugar, reduced inflammation, and enhanced gut health, bone broth for weight loss is a safe and effective way to reach your goals.
The bone broth diet is a fantastic way to kickstart your weight loss efforts. So give it a try! You have nothing to lose but excess pounds.
