Viral Bone Broth Diet to Lose Weight, Effective or Not?

JAKARTA - Recently, the bone broth diet has gone viral and is claimed to help lose weight in a relatively short time. This diet is even said to be effective in helping reduce fat in the body.

However, according to diet experts, bone broth is not that simple. The true bone broth diet is a diet that combines nutrient-rich bone broth, whole foods, and strategic fasting.

The purpose of this diet is to make the stomach full for longer so that it supports weight loss, nourishes the digestive system and joints, reduces inflammation, and maintains overall health.

On fasting days, food consumption is limited to only bone broth, water, herbal tea, and black coffee. Meanwhile, on non-fasting days, the eating pattern consists of three main meals plus one to three cups of bone broth per day, with whole or minimally processed food ingredients.

"This diet combines three main elements, namely intermittent fasting, bone broth consumption, and anti-inflammatory foods," said the founder of Pivot Nutrition Coaching, Dani Rancourt, RD, quoted from Women's Health, Monday, February 2, 2026.

However, regarding the diet of bone broth can help weight loss with a relatively short time, there is no scientific research to prove it. However, nutritionist, Allison Bray, said that calorie restriction plays a big role in weight loss may happen.

"Bone broth is relatively low in calories, about 40-50 calories per 240 ml, with protein content of about 8-10 grams per serving," said Allison.

Even so, weight loss with this diet tends to be temporary. This eating pattern can also have a negative impact on metabolism, intestinal health, and increase chronic diseases.

"You may see the scale numbers go down for 21 days. But after the diet ends, the feeling of loss due to the limited eating can trigger overeating and actually cause weight gain," explains nutritionist Rebecca Russell, RD.

Therefore, the consumption of bone broth is better done without having to have a strict diet. This is because bone broth contains collagen, minerals, and amino acids that can help improve the intestinal lining, maintain joint health, increase skin elasticity, and help hydrate the body.