Bone Broth For Weight Loss

bone broth for weight loss
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Bone broth for weight loss

When most people want to lose weight they look for foods  that are low in calories and can help fill them up. One of these foods is bone broth. Weight loss supporters have been able to rediscover the various health benefits of using bone broth for weight loss. 

History of the bone broth

bone broth for weight lossIn simple terms, bone broth is a type of the preparation of liquid food which entails boiling bones in water for a duration ranging from 2 to 48 hours.

Bone broths are a staple of the Paleolithic, or Paleo, diet. The Paleo diet is an eating plan based on the foods thought to have been consumed by hunter-gatherers who roamed the earth more than 10,000 years ago. 

Garlic, onion and various herbs are among the various flavors added. Taking bone broth has been dated back to ancient times. 

Bone broth has been credited due to the increased popularity of the various restaurants in the 18th century. Most France innkeepers gave travelers some bone broth for the evening. Over the centuries, bone broth consumption has been used as delicacy and as medicine. The use of bone broth had decreased over some centuries, it has been reintroduced back to today’s society where most people believe the use of it is an effective and a safe method for facilitating weight loss. People have been using bone broth for weight loss as it is low in calories and makes you feel full.

Bone broth for weight loss?

Various debates have evolved in the scientific field in relation to the bone broth’s ability for weight loss. Research has not shown a definite link between the use of bone broth and weight loss.

Health benefits of using bone broth for weight loss

Bone broth is low in calories, it has some more other health benefits which include; 

Rich in minerals

Bone broth has minerals such as calcium, phosphorus, magnesium, potassium, sulfur and silicon.

The bone marrow can provide Vitamins A and  K , Omega’s 3 and 6, iron, zinc, selenium, boron and manganese.

The connective tissue is a good source of glucosamine and chondroitin which is thought to help with arthritis pain.

Bone broth is a good source of protein

An additional benefit of using bone broth for weight loss is that it is a good source of protein. Protein helps decrease feelings of hunger, bone broth contains about 6 to 12 grams of protein  a cup.

Collagen

Bone broth contains collagen. Collagen is a type of protein, our bodies need protein. I did a lengthy article on collagen and its benefits. Some studies have shown that collagen may help support gut bacteria which  is thought to help decrease inflammation.

Collagen is also touted to help fight cellulite and give younger appearing skin. Cellulite results from the lack of connective tissues hence decreasing the skin’s ability to support itself. These claims have not been supported.

Gelatin

This is produced in the process of the breakdown of collagen in the bone broth. Gelatin as other forms of protein can  help strengthen our nails and hair.  Gelatins has the following amino acids; arginine which is needed for wound healing, kidney function, immune and hormone function and may have some cardiovascular benefits  (not all studies are positive). Proline which helps build muscle. Glutamine which may help prevent infections. 

Source of glycine

Bone broth contains glycine. This is the smallest among the twenty amino acids. There reports that Glycine can help people to sleep better. It is also thought that glycine can help improve memory, fight inflammation and detoxify the body. Additional studies are needed.

Bone broth for weight loss tips

If you are taking bone broth for weight loss, consider using it as a part of a healthy lifestyle plan; 

Take eight ounces of broth per day.

Avoid fast and processed foods from your diet.

Replace the sugary drinks with some water.

Exercise for about 30 to 60 minutes each day

Sleep for about 7 to 9 hours per day.

Amazon has some cookbooks that provide recipes that use bone broth for weight loss.

Kellyann Petruzzi dedicated a book to bone broth diet Dr. Kellyann’s Bone Broth Diet: Lose Up to 15 Pounds, 4 Inches–and Your Wrinkles!–in Just 21 Days. She also has a cookbook Dr. Kellyann’s Bone Broth Cookbook: 125 Recipes to Help You Lose Pounds, Inches, and Wrinkles.

Bone broth for weight loss recipes

Various recipes have been produced for the use of bone broth for weight loss.  Using acid, such as vinegar or lemon juice in the recipe is thought to break down collagen and connective tissue.

Consider using grass fed beef.

Kayla Fioravanti from Red Bison Cedar provided this recipe. She recommends cooking bison bone broth no less than 24 hours and up to 72 hours. As water evaporates add a bit more water as needed.

INGREDIENTS
INSTRUCTIONS
Blanch
  1. Blanch bones by covering them with cold water, bringing it to a boil. This reduces scum. Preheat oven to 450 degrees F at the same time.
  2. Pour out the water and remove all scum.
Roast
  1. Roast blanched bones on a lined rimmed baking dish or try for 20-30 minutes. Turning them every 5 minutes.
  2. Transfer bones into a large pot or crockpot and pour cold water over them. Add apple cider vinegar and if desired add crushed garlic, peppercorns, salt and turmeric. Bring to a boil and reduce heat.
Boil
  1. For best results cook the bison bones on low for 24-72 hours. Using a crockpot is the best method for cooking bison bone broth.
Cool
  1. Remove from heat. Strain stock with fine-mesh sieve. Add 1 cup of ice cubes and then cool in the refrigerator. Remove all solid fat once cooled.
RECIPE NOTES

Mix and match bison bones based on availability include: neck bones, marrow bones, knuckle bones, oxtail and osso bucoLook to have marrow, some meat and bones in your selections.

Amazon also sells powdered bone broth powder Bone Broth Protein Powder – Certified Paleo Friendly – Natural NON GMO Grass Fed Beef – Gluten Free Unflavored Ancient Form of Nutrition Made Modern 445g/15.7oz 20 Servings. Premium Collagen Peptides and prepared bone broth Kitchen Basics Original Chicken Bone Broth, 8.25 oz (Case of 12).

 

What do you think about bone broth for weight loss?

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About Sharon T McLaughlin MD FACS 172 Articles

I am a physician who is interested in providing health information and health tips so that we may live healthy lives.

4 Comments

  1. I am going to try the recipe you shared here. I actually prefer the taste of bison over beef, and am looking forward to this. I tried to make a chicken bone broth once and got way too much vinegar in it… that was all you could taste! 🙂

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