Bone broth for weight loss: does it work?

If you’re on a weight loss journey, you’re probably familiar with some so-called hacks: The boiled egg diet, the pink salt trick, and yes, the bone broth diet plan. So, does bone broth for weight loss work? Maybe — indirectly. 

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.

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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.  

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.

Like many fad diets, the “bone broth diet” doesn’t have a standardized definition. There are a few popular variations.

• The 21-day plan. From The Bone Broth Diet by Kellyann Petrucci, MS, ND, 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. Described by some wellness influencers as a digestive “reset,” 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.

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 of the only studies 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.  

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. Losing 30 pounds in 3 months, for example, is considered an aggressive goal that isn't realistic or safe for most people. 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. Intermittent fasting in general poses a small but notable risk of nutrient deficiencies. 

• Excess sodium.A serving of packaged bone broth can contain up to 20% of your daily sodium limit. Too much sodium can increase your risk of stroke and heart disease. 

• 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. There’s evidence that people who lose weight rapidly through extreme calorie restriction also lose significant muscle mass. 

• Risk of disordered eating. Restrictive eating plans canincrease the risk of disordered eating, especially for people with a history of orthorexia, anorexia, bulimia, or binge eating disorder.

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.

Remember, bone broth plays a supporting role in your weight loss plan. It’s not the key driver. 

Here are some practical ways to incorporate bone broth into a bigger weight loss plan:

• Aim for at least 2 servings per day. In a study on bone broth for weight loss, participants drank a minimum of 2 servings of bone broth per day. Just don't exceed the recommended maximum of 2,300 mg of sodium per day.

• Look for low-sodium or reduced-sodium bone broth. Prepackaged foods, including bone broth concentrate or bouillon, may be high in salt. In addition to causing water retention, excess sodium is bad for heart health.

• Try homemade. Making your own bone broth gives you control over the salt content, the added nutrients from vegetables, and the flavor. Harvard Health has a simple bone broth recipe to get you started. 

• Remember that liquid calories still count. Even healthy liquids contain calories that factor into your daily total. Plus, some people don’t feel full from beverages as much as they do from solid foods. 

• Use it as a supplement to a nutrient-dense eating plan. Healthy eating plans include a variety of nourishing foods, from vitamin-rich fruits and vegetables to whole grains and lean proteins. Bone broth alone can’t provide all the nutrients your body needs.

Keep in mind  that there’s no strong evidence that the bone broth diet plan directly causes weight loss. But there are evidence-based strategies that can support weight loss.

Reduce your daily calorie intake

Weight loss naturally happens when you consume fewer calories than you burn. Ro’s Calorie Deficit Calculator can help you understand your baseline intake and how to adjust from there. That said, cutting calories too aggressively can lead to nutritional deficiencies — so 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, such as fish, eggs, and legumes)

• Healthy fats in moderation, such as nuts, avocado, and plain yogurt

Protein-rich foods can be especially helpful for keeping you full, which may reduce how much you eat at meals.

Exercise consistently

Regular physical activity can help create a calorie deficit while also preserving muscle mass as you lose weight. 

Experts typically recommend getting at least 150 minutes of moderate-intensity (such as brisk walking or swimming) or 75 minutes of vigorous aerobic exercise (such as running or cycling) every week. Adding strength training can further support your metabolism.

Stay well hydrated

Research shows that drinking water before meals may help you feel fuller and reduce overall food intake. If plain water sounds unappealing, flavored unsweetened sparkling water is a good alternative. 

Ask a healthcare provider for help

If lifestyle changes aren’t leading to progress, a healthcare provider can help you explore additional options. 

They may recommend prescription weight loss medications such as Wegovy, Zepbound, or Saxenda. When combined with healthy eating and regular exercise, these US Food and Drug Administration (FDA)-approved GLP-1 receptor agonists can support significant weight loss for many people.

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Is bone broth good for weight loss? Indirectly, maybe. Like the “coffee loophole” or drinking matcha for weight loss, 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. There is simply no evidence that adding bone broth to your eating routine will reduce body fat or weight.

• The bone broth diet may contribute indirectly to weight loss because it restricts calories. In a small study, people on the diet did lose weight — but people in the study also did intermittent fasting, which likely reduced overall calorie intake and drove the results.

• Bone broth contains nutrients that may support weight loss. The protein and high water content in bone broth can support weight loss by increasing satiety with few calories. The amino acids also support gut health, which may have an anti-obesity effect.

• Bone broth is generally safe, but the bone broth diet isn’t for everyone. Bone broth can be high in sodium, and fasting isn’t appropriate for everyone. Check with your healthcare provider before trying the bone broth diet. 

• There are more effective weight loss methods. Ultimately, the most reliable path to lasting weight loss is balanced nutrition, regular activity, and, when appropriate, medical support — not quick fixes or single “miracle” foods.