Bone Broth and Keto

It’s no secret that I’m a huge fan of bone broth and the ketogenic diet.  The health and wellness benefits of both are endless. Look good. Feel great. What’s not to love? So today I thought we’d dive a little deeper into why the two work so well together and what they can do for you.

The Ketogenic Diet

Also known as keto, the ketogenic diet is designed to help boost your body’s ability to consume more fat in order to burn more fat. It aims to help you lose weight and balance your insulin and blood sugar. The keto diet also promotes eating a more moderate amount of protein and sticking to low carbohydrate intake. This allows your body to burn off the fat, not glucose, and use it for fuel. This is an entirely natural process known as ketosis

The Power of Ketones

So why does ketosis actually work? Well, the energy comes from ketones; chemicals made in your liver when your body doesn’t have enough stored insulin to turn glucose to energy. Your liver is designed to use fat as a backup source, produce ketones, and send them out to your body to be used as energy. In fact, ketones are a better source of energy, with an average of 8-20% increase over glucose. 

Ketosis and the Link to Weight Loss

So how do we get rid of our unwanted body fat? We have to burn it off, right? Ketosis is ideal for weight loss because it helps your body burn away the fat while you’re not even active. Yes, you read that right! You can be relaxing with a good (Bone Broth Recipe) book, watching your favorite show, or sleeping, while your body is busy burning away the fat. Don’t get me wrong, I still want you to be active, but now you don’t need to spend hours at the gym.

Additional Benefits of Ketosis and Ketogenic Diets

The benefits don’t stop there.  Ketones have also been linked to brain health — including protection against possible cognitive impairment — and to mood improvement.

  • Performance and Endurance: Great news for athletes! Ketogenic diets have been credited with improving endurance and performance. Long distance events tend to see the most benefit. The high-fat portion of the keto diet seems to be the reason for slowing down the use of carbohydrates in athletes when followed long-term.
  • Glucose Control: Ketogenic diets also assist with insulin sensitivity. Obesity tends to create insulin resistance in your cells, leaving you unable to use glucose properly. Although your liver means well, it turns your unused glucose into fat in an attempt to keep your blood sugar low. This means that a low-carb, high-fat keto diet can help boost metabolism and promote weight loss.
  • Cholesterol and Lipids: There have been many studies that show ketogenic diets help improve cholesterol levels, lower blood triglycerides, and reduce the risk of heart disease. Being on a low carb, high-fat diet also increases LDL particles in volume as well as in size. What does this mean? We have come to find that these particles are a serious threat of heart disease. 

How Safe is It?

If you think about it, keto diets are actually nothing new to humans. In times of hunger, ketosis was how the body managed to adapt by finding ways to produce its own energy in order to survive.  Just look at how long we’ve been around. This is how we know that ketosis is a very safe and natural process. With the added benefits of bone broth — including fabulous hair, nails, skin, a healthy gut, and strong joints — you’ll be on your way to a healthier, slimmer you in no time at all.

Understanding Fat

Now let’s back up for just a moment. When we talk about consuming fat to burn fat, this isn’t exactly a free pass to eat whatever you want. You’ll still want to stay away from deep-fried foods and oils — including soy, canola, and corn — that will only increase your risk of inflammation and the invitation of additional health conditions and diseases.

Now if you haven’t run to check your pantry and cupboards just yet, let’s discuss which fats are healthy fats. Be sure you are choosing whole foods with minimal processing. For instance, avocados, coconuts, wild fish, and grass-fed dairy are all excellent sources of healthy fats. These work well for any diet, not just ketogenic diets.

The Dairy Concern

Although grass-fed dairy is on our list of healthy fats to eat on the keto diet, it’s also important to listen to your body. Did you know that around 65% of us deal with some form of lactose intolerance? And did you know this condition only worsens with our age?  I mention this because many people consume large quantities of dairy while on the keto diet. If you are one of these people who deal with lactose intolerance, you may be in for some unpleasant surprises. When your gut isn’t able to digest lactose, it hangs around and ferments. This leads to the ever so unpleasant episodes of gas, bloating, and other irritating digestive symptoms.

The Unhealthy Way to Keto

The Not So Healthy Health Options

In a time when everyone seems to have a hectic lifestyle and is continuously on the go, quick fix meals and snacks seem to be the answer to our lack of time. Even diets such as keto offer choices to make your life easier while helping you stick to your plan.  But beware of what you’re putting in your body. Just because it’s labeled a healthy keto item does not necessarily mean it is. Many of these items on the market are made of artificial sweeteners, artificial flavoring, and chemical preservatives. Are they still low in carbs? Sure… But that doesn’t mean they’re safe or healthy for you. And I certainly wouldn’t recommend relying on them on a daily basis.

Making Carbs Count

As with any low-carb diet, you want to make sure the carbs you do put into your body are worth counting. Ask yourself – am I getting enough vitamins, minerals, and fiber? Is this going to benefit my health and weight loss goals? If your answer is no, it’s time to re-evaluate the carbs you’re putting into your body. Consuming collagen and bone broth are the perfect example of choosing a healthy and beneficial low-calorie option, along with protein from pastured meats, non-starchy vegetables, and fruits low in carbs.

The Role of Bone Broth

I know you’ve been waiting for me to mention this. Bone broth may not be high in fat, but it’s undoubtedly a fantastic source of protein and easily digested. If you’re following my suggestions and loading up your bone broth with the proper veggies, you’re filling up on a broth packed full of all the minerals and nutrients your body craves. And as I touched on earlier, you’ll quickly reach ketosis with this low calorie, low-carb option. 

Bone Broth vs. the “Keto Flu”

Have you ever started a new diet and experienced various cold type symptoms?  When you first start the ketogenic diet, it’s possible you’ll experience what has come to be known as the “keto flu.” Now I wish I could tell you keto came with nothing but benefits, but what I can offer you is a fantastic remedy for the possible symptoms you may experience when first starting your ketogenic diet. Say it with me now: bone broth!

So what symptoms should you be looking out for at the beginning of your first keto diet?

  • Headaches
  • Nausea
  • Fatigue
  • Vomiting
  • Diarrhea
  • Insomnia
  • Dizziness
  • Constipation

Although they don’t sound pleasant, bone broth can help rid you of these symptoms. Bone broth does contain a minimal amount of carbohydrates so it will lessen the symptoms by adding carbs to help you ease into this transition. You’ll also be replenishing your body with electrolytes and water to make sure your body remains hydrated during this time. You’ll be working through any “keto flu” symptoms by sipping on sodium, calcium, magnesium, and potassium. 

A Double Dose of Fat Burn?

Some of you may be wondering about a keto bone broth fast. As you know, I’m a big supporter of intermittent fasting. While there are many similarities between the ketogenic diet and intermittent fasting, some people still choose to use them together for added periods of extra fat burning benefits. With both options, your body is running on a low amount of carbohydrates while relying on getting its energy from stored fat. Your blood sugar and insulin also remain at low levels with both the ketogenic diet and intermittent bone broth fasting.

Is it safe to do both at the same time? Yes, as long as you continue to listen to your body, watch for symptoms similar to the “keto flu” while you adjust, and follow my bone broth diet to keep your body full of the nutrients it needs. 

The Added Benefits of Bone Broth

Not only can you use my bone broth recipe alongside your ketogenic diet, but you can also use it in your ketogenic diet recipes. It’s as easy as substituting any recipes that call for broth or water. Simply use your bone broth for those added benefits. You can even take it a step further by adding some of those healthy fats we discussed earlier and whipping up your own keto bone broth. You’ll find one of my favorite go-to keto bone broth recipes here. Packed with rich nutrients and protein, my Spinach and Egg Drop Bone Broth is so easy to throw together and too delicious to pass up! 

Is a Ketogenic Diet Right for You?

As with any new diet, it’s essential to know all the facts and to take into consideration your individual health concerns and needs. Your health concerns and plans to start a keto diet should be discussed with your physician. A ketogenic diet may not be right for you if you suffer from health conditions where increasing your dietary fat intake may further compromise your health. These conditions may include: 

  • Liver failure
  • Pancreatitis
  • Impaired fat metabolism

You should also consult your doctor before starting a ketogenic diet if you are taking any insulin for diabetes, or additional hypoglycemic products.

While there has been some concern raised on the safety of the keto diet with obese individuals, studies continue to support the amazing benefits for this group of weight loss seekers. Excluding those who are on insulin for diabetes, the ketogenic diet has shown quick and significant weight loss as well as a significant benefit to their cholesterol and triglyceride levels. These are very promising results. Just imagine how you’ll feel when pairing bone broth to your diet plan.

Is the Ketogenic Diet Long-Term?

The jury is still out on this one. Studies are still on-going, and many are not more than two years old at this point. This has given us a remarkable glimpse into the fantastic short-term benefits of the keto diet but leaves unanswered questions as to the long-term outcomes.

It’s important to keep in mind that you are significantly reducing your carb intake, and for many of you, this will be a new, sudden change. I would recommend shorter increments of keto dieting in order to jump-start your fat burning. Slowly increasing your carb intake would even be ideal if you plan to continue with a longer term, lower carb diet. Consider making carbs roughly 20% of your daily calorie intake to maintain this path safely.

Now that you’re armed with all the info you need, you’re ready to start burning off that fat quickly. Just remember to listen to your body and keep sipping on that bone broth. If you’re in need of recipe inspiration, or helpful bone broth products, visit us here and get started on your road to weight loss today!

Keep thinking Big and living BOLD!