From the Guidelines
I strongly advise against attempting to lose 10 pounds in one week with a bone broth diet, as this rate of weight loss is unhealthy and unsustainable. Rapid weight loss of this magnitude typically results in loss of water weight and muscle mass rather than fat, and can lead to nutritional deficiencies, metabolic slowdown, and weight regain 1. A safer, more effective approach is to aim for 1-2 pounds of weight loss per week through a balanced diet and regular exercise, as recommended by the American Heart Association 1.
Some key points to consider when trying to lose weight include:
- Matching intake of total energy (calories) to overall energy needs 1
- Achieving a level of physical activity that matches (for weight maintenance) or exceeds (for weight loss) energy intake 1
- Limiting dietary fat and alcohol to reduce energy density and total energy intake 1
- Including vegetables, fruits, legumes, and whole-grain products in the diet, while restricting saturated fat and cholesterol 1
If you're interested in incorporating bone broth into a healthy weight loss plan, you could consume it as part of a balanced diet by replacing one meal per day with bone broth (about 2 cups), while ensuring your other meals contain lean proteins, vegetables, and whole grains. Bone broth can be beneficial as it's low in calories yet rich in protein which helps maintain satiety and preserve muscle mass during weight loss. It also contains collagen and amino acids that support digestive health. For sustainable weight loss, combine dietary changes with 150+ minutes of moderate exercise weekly, adequate hydration, and sufficient sleep.
From the Research
Losing 10 lbs in One Week with Bone Broth Diet
- There is no direct evidence to support the claim that a bone broth diet can help lose 10 lbs in one week 2, 3, 4, 5, 6.
- The studies available focus on the nutritional benefits of bone broth, its anti-inflammatory properties, and its potential effects on bone health, but do not provide guidance on rapid weight loss 4, 5.
- A study on the analysis of the anti-inflammatory capacity of bone broth in a murine model of ulcerative colitis found that bone broth has anti-inflammatory properties, but this does not directly relate to weight loss 4.
- Another study found that bone broth is unlikely to provide reliable concentrations of collagen precursors compared to supplemental sources of collagen used in collagen research, which may be relevant to overall health but not specifically to rapid weight loss 5.
- A review of the benefits of weight loss of 10% or more in patients with overweight or obesity found that large weight loss can have a major beneficial impact on overweight- and obesity-related complications, but this study does not specifically address the use of a bone broth diet for rapid weight loss 6.
Nutritional Considerations
- A balanced diet with adequate protein, calcium, and vitamin D is recommended for bone health, and may be relevant to overall weight management 2, 3.
- The importance of a balanced diet including minerals, protein, and fruit and vegetables for bone health and in the prevention of fragility fractures is emphasized in the literature 3.
- However, there is no evidence to suggest that a bone broth diet specifically can lead to rapid weight loss of 10 lbs in one week.
Weight Loss Considerations
- Modest weight loss (5%-10%) is clinically meaningful in patients with overweight or obesity, and greater weight loss may be required to achieve improvements in or remission of certain weight-related complications 6.
- Large weight loss has a major beneficial impact on overweight- and obesity-related complications, but the use of a bone broth diet for rapid weight loss is not supported by the available evidence 6.