Petrucci - Dr. Kellyanns bone broth diet: the 21-Day Plan to Lose Weight and Lose Wrinkles

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help.

The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctors approval before beginning.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher. Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

First published in hardcover by Rodale Inc. in November 2015.
First published in paperback by Rodale Inc. in January 2018.

2015, 2018 by Dr. Kellyann Petrucci, MS, ND

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

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Illustrations courtesy of Dr. Kellyann Petrucci, MS, ND, and Best of Organic, LLC
Photographs by Jennifer Bonde
Book design by Christina Gaugler

Library of Congress Cataloging-in-Publication Data is on file with the publisher.
ISBN 9781623366704 trade hardcover
ISBN 9781635650259 trade paperback
ISBN 9781623366711 ebook

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To my father, John, who listens to me go on and on in life, when all he really wants to do is play golf. He taught me to trust the timing in life. To keep it right, do the workand you will not be denied.

To Mother El, a beautiful artist who gave me any bit of creative juice I have.

And to my boys, my oxygen.

CONTENTS

FOR EWORD

I wish I could say my first bone broth experience happened many years ago in my kitchen. After all, colleagues have long raved about this healing food (or drink, depending on how you view it), and Ive read numerous trustworthy blogs proclaiming its well-earned superfood status.

But that first experience didnt happen in my kitchen. Truthfully, simmering bones all day just seemed tedious and unappealing, so for years I avoided what seemed a herculean task.

As someone who regularly keeps her pulse on arising nutrition trendsI was eating kale decades before it became the it foodIm a little embarrassed to say that my first broth encounter occurred just this past year at a Manhattan hole-in-the-wall, which smartly called this suddenly trendy concoction the worlds first comfort food.

Therein lie its contradictions. While lately a hot health trend, bone broth carries a reputation as one of the oldest, most nourishing medicinal foods. Perfectly at home in the slow-food movement, broth also makes the ultimate fast food. It takes minutes to prepare but keeps you full for hours. And while seemingly complex to create, making bone brothas I eventually discoveredactually proves quite simple.

On that cold New York day, I finally understood bone broths appeal, its accolade-deserving nourishing goodness more satisfying than a hot cup of coffee. I felt full for hours afterward, with a newfound energy I attributed to the citys energy but more likely came from the delicious broth.

Abundant nutrients mean bone broth carries an impressive health-benefits rsum. Its ability to crush hunger and cravings makes it the perfect fat-loss contender, so it was only a matter of time before someone designed a bone brothcentered eating plan.

Thankfully, my esteemed friend and colleague Dr. Kellyann Petrucci embraced this task, and she totally nailed it. Ive worked with this rock star practitioner for years, witnessing firsthand how she has helped thousands of people transform their bodies and their lives.

From her 2 decades experience coupled with impeccable research comes Dr. Kellyanns Bone Broth Diet. (I suggested she change it to Bone Broth Miracle because the transformation becomes that amazing.)

This easy-to-implement 21-day plan accommodates the most hectic schedule. Twice a week, youll center a mini-fast on bone broth, which provides deep, nourishing nutrition that stifles hunger as you effortlessly burn fat, reduce inflammation, and reclaim your awesome.

Banish any negative connotation about fast here. Youve heard about intermittent fastings benefits, yet you know someone who becomes, shall we say, less than pleasant during those fasting hours. Well, Dr. Kellyanns twice-weekly bone broth mini-fast provides all of intermittent fastings benefits without hunger, deprivation, or other miseries. Win-win!

The other 5 days every week, youll eat delicious, satisfying, nutrient-dense foods that have a naturally low impact on blood sugar. Youll eliminate food intolerances (potentially forever) and nasty additives like artificial sweeteners (definitely forever).

Forget bland, boring diet foods. Dr. Kellyann designed this decadent, delicious repertoire of abundant gourmet recipes (including, yes, desserts) for busy, short-on-time, sometimes kitchen-phobic people.

These nutrient-rich, hunger-busting foods help balance hormones, create glowing skin, detoxify, heal the gut, reduce inflammation, and blast stubborn excess weight. Youll discover a newfound energy and feel like youve turned back the clock about a decade. (Hey, mirrors dont lie.)

Dr. Kellyann knows that fat loss and glowing health demand more than the right diet; hence, four effective exercise options (including my favoriteburst, or interval, training) coupled with a get-results plan that incorporates things such as stress control, optimal sleep, and cultivating the right mind-set for success.

Within these pages, youll find techniques for implementing this program in real-life situations, troubleshooting your concerns, getting back on the wagon after youve crashed, and strategic tracking to stay the course.

That last one especially becomes important because, ultimately, you want to maintain those results. While Dr. Kellyann asks for 21 dayscome on, anyone can do 21 days!an instant body transformation (good-bye forever, stubborn belly fat) coupled with an invigorating new normal feeling will help you stay on track. Ultimately, this becomes a way of life, not a diet.