# Bone broth for weight loss: does it work? ## Key takeaways - Bone broth may support weight loss, but it doesn’t directly cause it. - Drinking bone broth can support weight loss by increasing protein intake and hydration, improving gut health, and helping you feel fuller. - Bone broth is safe for most people in moderation, but bone broth crash diets may not be. Check with your healthcare provider if you have health conditions or take medications. - Bone broth works best for weight loss when combined with lifestyle changes, such as a reduced-calorie eating plan and regular exercise. ## Is bone broth good for weight loss? There is no evidence that bone broth on its own causes weight loss. But it might still be a helpful tool in your weight loss plan. There haven’t been any studies on how bone broth itself impacts weight loss without making any other changes to your routine. But one small study on the bone broth diet — an intermittent fasting plan involving daily bone broth consumption — found that it did cause weight loss. Still, there’s no evidence that the weight loss was due to bone broth rather than calorie restriction from fasting. ## Why does bone broth help you lose weight? 4 bone broth benefits for weight loss Again, there is no evidence that bone broth causes weight loss. But it could be a helpful part of your weight loss plan due to its protein-rich, hydrating, gut-supporting, and appetite-satisfying properties. ### Increases protein intake One cup of bone broth contains about 6–9 grams of protein, depending on the brand or recipe. Research shows that when you increase protein intake, overall calorie intake tends to go down — possibly because protein makes you feel fuller for longer. One study found that eating 25–30 grams of protein per meal resulted in improvements in appetite and weight management as compared to lower-protein eating plans. ### Boosts hydration Bone broth is mostly water. And though water doesn’t cause weight loss, some research suggests that high water intake is linked to less weight gain over time and a reduced risk of heart disease and type 2 diabetes. Better hydration can also help you feel fuller and reduce bloating while being mindful of sodium intake. ### May improve gut health Bone broth contains amino acids that improve nutrient absorption, relieve intestinal inflammation, and support gut health. Early research suggests that optimizing gut health may support weight loss efforts, especially for people with an imbalance of gut bacteria. It’s worth noting that bone broth won’t cure gastrointestinal disease, nor is it the only way to support gut health. Bone broth is best thought of as one of many helpful tools in a broader weight loss plan. ### May help you feel more full Bone broth is low-calorie and water-rich, and it contains protein. It’s the same concept as volume eating: consuming low-density, water-rich foods can help you feel satisfied even in a calorie deficit. ## How much bone broth should you drink a day for weight loss? There’s no definitive answer to how much bone broth per day will help you lose weight. Research on the bone broth diet for weight loss involved 2–7 servings per day. But the study also required participants to fast, so the weight loss amount was likely due to calorie restriction rather than a specific amount of bone broth. So, how much bone broth should you drink a day? It’s a good idea to consult your healthcare provider or a registered dietitian based on your health goals and any medical conditions. Bone broth contains high amounts of sodium, so too many servings may not be a good idea if you have high blood pressure or other health concerns. ## What is the bone broth diet? Like many fad diets, the “bone broth diet” doesn’t have a standardized definition. There are a few popular variations. - **The 21-day plan.** This involves three weeks of 5:2 intermittent fasting. Participants consume only bone broth two days per week, then eat normally — while still sipping bone broth — the other five. - **Ongoing 5:2 intermittent fasting.** Some online versions of the bone broth diet involve long-term 5:2 intermittent fasting, with bone broth allowed on fasting days. - **Bone broth cleanse.** Most bone broth cleanses involve 1–3 days of consuming only bone broth, water, and herbal tea. However, these approaches may not work for everyone and can be difficult to sustain. ## Does the bone broth diet work for weight loss? The bone broth diet can lead to weight loss because it involves calorie restriction. But there’s no evidence that the bone broth diet is more effective than other methods of reducing calorie intake. In one small study on a bone broth diet, 100 adults with obesity drank bone broth twice daily for five days of the week. On the other two days, they consumed only bone broth or bone broth and a 4 oz snack. After three weeks, participants experienced an average 5% reduction in body weight, along with measurable fat loss and decreased weight circumference. It’s important to note that this study was small, short-term, and not placebo-controlled. There’s also no way to know whether the weight loss was caused by the intermittent fasting, bone broth, or a combination of both. ## What to keep in mind when considering the bone broth diet for weight loss: 5 factors Bone broth itself is generally safe, but the bone broth diet might not be appropriate for everyone. Eating plans that promise extreme weight loss tend to be unsustainable and potentially unsafe. Some versions of the bone broth diet are more extreme than others, but they all involve very low-calorie eating at some point. Potential risks include: - **Nutritional deficiencies.** Bone broth doesn’t include all the vitamins, minerals, and other nutrients your body needs. - **Excess sodium.** A serving of packaged bone broth can contain up to 20% of your daily sodium limit. - **Bone loss.** Research suggests that eating a high-protein diet with very few fruits and vegetables for as little as 3.5 weeks may contribute to bone loss. - **Muscle loss.** Evidence suggests that people who lose weight rapidly through extreme calorie restriction also lose significant muscle mass. - **Risk of disordered eating.** Restrictive eating plans can increase the risk of disordered eating, especially for people with a history of eating disorders. Fasting may pose additional risks for: - People who are pregnant or breastfeeding - People with a history of kidney or gallbladder problems - People with diabetes Fasting can also affect how your body processes medications. If you take any prescription medications, check with your healthcare provider before trying the bone broth diet or any other intermittent fasting plan. ## How to use bone broth in a weight loss plan Bone broth plays a supporting role in your weight loss plan. Here are some practical ways to incorporate bone broth into a bigger weight loss plan: - **Aim for at least 2 servings per day.** Participants in a study on bone broth for weight loss drank a minimum of 2 servings of bone broth per day. - **Look for low-sodium or reduced-sodium bone broth.** Prepackaged bone broth may be high in salt. - **Try homemade.** Making your own bone broth gives you control over the salt content, added nutrients, and flavor. - **Remember that liquid calories still count.** Even healthy liquids contain calories that factor into your daily total. - **Use it as a supplement to a nutrient-dense eating plan.** Healthy eating plans include a variety of nourishing foods. ## Alternatives (or additions) to bone broth for weight loss There are evidence-based strategies that can support weight loss. ### Reduce your daily calorie intake Weight loss happens when you consume fewer calories than you burn. It’s worth working with a healthcare provider or registered dietitian to find an appropriate target. ### Eat a balanced, nutrient-dense diet Build your meals around minimally processed foods that give your body what it needs: - Fruits and vegetables - Whole grains - Lean protein - Healthy fats in moderation. ### Exercise consistently Regular physical activity can help create a calorie deficit while preserving muscle mass. ### Stay well hydrated Drinking water before meals may help you feel fuller and reduce overall food intake. ### Ask a healthcare provider for help If lifestyle changes aren’t leading to progress, a healthcare provider can help you explore additional options. ## Bottom line Is bone broth good for weight loss? Indirectly, maybe. Incorporating bone broth into your eating plan may support weight loss efforts — but it’s no magic bullet. Here's what the research says about bone broth and weight loss: - Bone broth itself does not cause weight loss. - The bone broth diet may contribute indirectly to weight loss because it restricts calories. - Bone broth contains nutrients that may support weight loss. - Bone broth is generally safe, but the bone broth diet isn’t for everyone. - There are more effective weight loss methods.