Supporting Your Keto Diet With Bone Broth

If you’re living the keto lifestyle or toying with the idea of beginning the journey, you’ll want to get comfy for a few minutes while I lay out the incredible benefits of pairing bone broth and the keto diet.  That’s right! You can reap the rewards of two fabulous health plans, both offering an undeniable list of health and wellness benefits. Once you begin to see and feel the immediate changes, you’ll wonder why you didn’t think of coupling these two sooner. So, if you’re working on restoring your health, mood, and appearance, then get ready to soak up the benefits of bone broth and keto.

What Does Bone Broth Offer?

The benefits of bone broth will astonish you. Replenishing and restoring your body and mind are hard benefits to top, especially when you can get them from sipping on a cup of broth. From the inside out, it works to rejuvenate your health, wellness, and beauty. One of the most incredible benefits of bone broth is the ability to rid your body of toxins, waste, and inflammation that have been causing many health concerns and issues. These amazing benefits of bone broth sipping include relief and protection from:

  •       Inflammation throughout the body
  •       An unhealthy gut, including IBS
  •       Fine lines and wrinkles
  •       Stubborn belly fat
  •       Crohn’s Disease
  •       Sinusitis
  •       Pain and swelling from Osteoporosis

When you fill your body with the benefits of bone broth full of nutrients your body lacks, you provide:

  •       Vitamins and nutrients
  •       Antioxidants
  •       Collagen
  •       Fiber
  •       Clean protein
  •       Essential amino acids

 While it’s not high in fat, two incredible benefits of bone broth are its source of clean protein and its easy digestibility. When you incorporate the proper veggies with bone broth, you fill your body with all the minerals and vitamins your body is missing out on, providing it with the endless benefits of bone broth. You’ll also reach ketosis quickly with this low calorie, low-carb option. But more on that in a moment.

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What Does the Keto Diet Offer?

It’s not for everyone, I’ll admit, but a keto lifestyle offers many rewards, including rapid weight loss and a healthier way of living. The keto diet helps boost your body's ability to burn more fat by consuming more fat. Sounds like heaven, right? The keto diet helps you lose weight while supporting the balance of your blood sugar and insulin levels. Switching to a keto lifestyle requires you to follow a moderate protein intake plan while limiting yourself to low carbohydrate intake. This will allow your body to quickly and efficiently burn off that fat, rather than glucose, and use it as your fuel source. This process is known as ketosis and is a naturally occurring process.

The Role of Ketones in Ketosis

I know some of you are still scratching your head and wondering how in the world you can lose fat by consuming it. So, how can the keto diet and ketosis help you meet your health and weight loss goals? When your body is low on stored insulin, necessary to turn glucose to energy, your liver produces chemicals known as ketones. Your body pulls energy from these ketones. It creates a beneficial cycle, allowing your liver to:

  • Use fat as a backup source
  • Produce more ketones
  • Send the ketones out to your body for energy, providing you with a better source of energy

The Benefits of Bone Broth and the Keto Flu

Implementing a new diet plan can bring on symptoms similar to a cold, as your body adjusts to the new changes. Starting the keto diet brings the same possibility. If this is your first introduction to keto, you can expect to experience what is known as the”keto flu.” With the chance of flu-like symptoms, you may wonder if the keto diet is worth the trouble, but believe me when I say you will find the rewards of your healthy new lifestyle quite impressive. And there’s always a way to help curb these keto flu symptoms. By adding the benefits of bone broth to your plan, you bathe your body in the nutrients that help diminish keto diet flu-like symptoms, including

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

I know these don’t exactly sound like your cup of tea, especially when your goal is to boost your health. But taking advantage of the soothing benefits of bone broth can help rid or at least reduce the keto flu symptoms, and getting over that hump will lead you to a path of healthy living. So, how does this help curb initial keto diet symptoms? Bone broth contains a low level of carbohydrates. Carbs help lessen these symptoms by giving you a boost of energy to help ease your body into this transition. With the powerful benefits of bone broth, you'll also be replenishing electrolytes and water to make sure your body continues to hydrate during this change. Sodium, calcium, magnesium, and potassium will do their part to help compliment the positive effects of your low-carb intake.

The Role of Ketosis in Weight Loss

Ketosis is ideal for your belly fat burning goals because it helps your body melt away the fat even when you’re inactive. Yes, I’m completely serious! If you’re sound asleep, you’re burning off fat. If you’re on the couch enjoying a good book, you’re burning off fat. But don’t take this as a green light to be lazy. Incorporating exercise and daily activity into your keto diet is always ideal. You’ll feel better, burn faster, and see results sooner. 

How Safe is Keto? 

For centuries, ketosis has been a way for the body to adapt to finding alternative ways to produce energy to survive. Humans have gone through times of hunger and still survived just fine, proving that ketosis is a safe and natural process. One of the best ways to ensure safe ketosis is by listening to your body while following my 21-Day Bone Broth Diet. 

Additional Benefits of Ketosis and the Keto Diet

There are also links between ketones and brain health, including protection against cognitive impairment, and improving mood. Studies have shown

An increase in performance and endurance.

Keto diets have shown athletes were able to improve their stamina and performance by adopting the keto lifestyle. The high-fat intake seems to slow down the use of carbs, allowing athletes to excel in long-distance performance

Improvements in glucose control.

Keto diets may help with insulin sensitivity. While obesity tends to create insulin resistance in your cells, it leaves your body struggling to utilize glucose properly. Your liver then turns your unused glucose into fat, while attempting to keep your blood sugar levels low. This allows your low-carb, high-fat keto diet to support and boost your metabolism while promoting rapid weight loss.

Cholesterol and lipid support.

Studies show a keto diet helps improve your cholesterol levels, lower blood triglycerides, and reduce your risk of heart disease. Implementing a low carb, high-fat diet increases LDL particles in both volume and size, adding to your protection against heart disease.

How to Add Bone Broth to Your Keto Diet

What if you had the additional benefit of bone broth diet recipes to use with your keto diet, right at your fingertips? Better yet, what if I told you that you could even use these delicious recipes in your keto diet recipes? Simply substitute the bone broth in any of your favorite keto diet recipes that call for broth or water. The additional benefits of bone broth provide extra bonuses, including glowing, plump skin to healing digestive concerns. Or, let your taste buds lead your inner chef to conjure up your own tasty keto bone broth recipes. I have my own favorite keto bone broth recipes you can check out for inspiration, including a savory Cream of Wild Mushroom Keto-Modified Bone Broth:

Prep time: 10 minutes

Cook time: 45 minutes

Makes eight-1 cup portions

Ingredients you will need:

  • 2 teaspoons of ghee
  • 1 cup of onion, finely chopped
  • 1/2 cup of celery, chopped
  • 1/4 teaspoon of ground red pepper
  • 1 large clove of garlic
  • 6 oz of shiitake mushrooms
  • 9 oz of cremini mushrooms
  • 6 oz of white mushrooms
  • 2 teaspoons of fresh thyme or 1 teaspoon of dried
  • 1 teaspoon of Celtic or pink Himalayan salt
  • 1/2 teaspoon of ground black pepper
  • 6 cups of Chicken Bone Broth or Beef Bone Broth
  • 2/3 cup of coconut milk

Directions:

In a large pot, melt the ghee over medium-high heat.

Add onions, celery, and red pepper.

Stir frequently for approximately four minutes, or until your veggies reach your desired softness.

Add in garlic and cook for an additional thirty seconds to one minute.

Slowly mix in the thyme, salt, black pepper, shiitake mushrooms, 6 ounces of the cremini, and white mushrooms.

Continue frequently stirring, cooking for an additional seven to ten minutes. Keep an eye on your mushrooms for softening.

Add in the broth and bring your pot to a boil.

Reduce heat to medium-low immediately.

While stirring occasionally, simmer uncovered for fifteen minutes.

Remove the pot from heat and add in the coconut milk and three ounces of cremini mushrooms.

In small batches, puree with your food processor, handheld immersion blender, or blender. Return the mixture to the pot and simmer for approximately ten minutes.

Serve hot and enjoy the tasty benefits of bone broth!

Cream of Wild Mushroom Keto Soup

The Importance of Glycine and Glutamine

Two essential amino acids found in the bone broth diet are glycine and glutamine. Together, these two amino acids help stimulate acid secretions and support natural tissue repair.

 Glutamine also:

  •   Heals and protects against additional cell damage and inflammation throughout the body
  •   Helps prevent acid reflux
  •   Boosts metabolism
  •   Improves the digestion of fat
  •   Helps your body differentiate between helpful and harmful bacteria

Benefits of bone broth will also provide you with:

  •       Healthy, silky hair
  •       Strong nails
  •       Healing of acne scars and breakout prevention
  •       Restful sleep
  •       Relief from bloating
  •       Heightened mood
  •       Boost in motivation
  •       Preventing asthma attacks
  •       Improvements in the effectiveness of chemotherapy treatments
  •       Reduction in arthritis
  •       Lowering your resting heart rate
  •       Reducing autoimmune disease symptoms by regenerating new cells and killing off autoimmune T cells

Benefits of Bone Broth and Your Gut’s Health

Gut health is vital to your overall health and wellness. A happy, healthy gut guards you against the devastation that inflammation can cause. It’s responsible for the dreadful bloating that keeps us curled up on the couch. It weakens our immune system, compromising our ability to recover from illness and making us more susceptible to disease and a long list of concerns. Ultimately, these health issues lead to trouble with your sleep habits, joint aches, and chronic stress and fatigue. Lucky for you, the benefits of bone broth can help repair damage already done. A healthy digestive system is crucial, and the benefits of bone broth can help battle and restore:

  •       Sleep disturbances
  •       Chronic stress and anxiety
  •       Leaky gut syndrome
  •       Toxin and waste build-up
  •       IBS
  •       Constipation
  •       Diarrhea

But when you treat your body to the nourishing goodness of bone broth, you send waves of essentials your gut needs to calm, heal, and protect you from further inflammation. The bone broth diet improves poor gut health known to affect:

  •   Type one diabetes
  •   Blood glucose levels
  •   Allergies and asthma
  •   Stubborn belly fat
  •   Rheumatoid arthritis 

Incorporating Intermittent Fasting to Your Keto Diet

If you want to step up your health, change another notch, why not try a keto bone broth fast? I’m a supporter of intermittent fasting and the many benefits it brings. Yes, there are several similarities between intermittent fasting and the keto diet, which is why they pair so well together. It offers periods of additional fat burning, adding to the incredible health and weight loss benefits. Both allow your body to run on minimal amounts of carbs while relying on the energy from your stored fat. Even your blood sugar and insulin will remain at lower levels when you pair intermittent bone broth fasting and the keto diet. So, why wouldn’t we want to consider pairing the benefits of bone broth, keto, and intermittent fasting?

But, is it safe? As with any changes to your diet or health routines, continuing to listen to your body will help you ensure a safe lifestyle change. Continue to arm yourself with knowledge and know what symptoms to watch for, such as the “keto flu.” Following my bone broth diet while adding intermittent fasting to your keto diet will keep your body full of essential nutrients and ready to ward off illness.

With an array of tasty, healing recipes, and the incredible powers of pairing your keto diet with the benefits of bone broth, you’re going to see some quick-acting results. Remember to stay in tune with your body and the messages it’s sending you to ensure a healthy journey. Ready to get to work? Start your road to a healthy, happier you today!

 

Keep Positive and Stay Healthy!

Dr. Kellyann