Does bone broth aid weight loss directly?
Written by
Tran Quang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Bone broth indeed helps weight loss mainly because it is high in protein (8-10g per cup) and low in calories (39 per cup). The protein gives a feeling of fullness that lasts and reduces cravings for unnecessary snacking. It cannot stand alone, however, as a substitute for wholesome meals. It must be incorporated into a well-balanced diet for optimal results.
Satiety Advantage
- Protein triggers CCK hormone signaling fullness
- Reduces calorie intake by 10-15% at next meal
Metabolic Support
- Glycine amino acid improves insulin sensitivity
- Better blood sugar control reduces fat storage
Hydration Factor
- Electrolytes prevent water retention bloat
- Proper hydration supports metabolic rate
Protein-powered satiety is what gives broth its magic. The 8-10g of protein per cup fills you up for a few hours. Since I replaced my afternoon snacks with warm broth, I easily cut 200-300 calories per day. Pair the broth with vegetables to increase the fiber content, which is typically lower in broth. This makes for a very effective appetite control strategy.
Calorie Management refers to situations where calorie deficits are present. At 39 calories per cup, broth is a low-calorie option. Use it before meals to decrease portion size. Never use it as a substitute for a full meal. Broth is often lacking in vitamins and fiber, which can compromise full nutrition. Use it in soups when added to vegetables and lean proteins.
Practicality is key: Take 1 cup twenty minutes before lunch and dinner to utilize its appetite-suppressing properties. Don't rely solely on broth for weight control, either; combine it with normal exercise and a variety of nutrition. This will provide you with healthy, lasting results.
Read the full article: Bone Broth Benefits: What You Need to Know
