About the Author:
Kellyann Petrucci, MS, ND, is a board-certified naturopathic physician and certified nutrition consultant with a thriving practice in the Philadelphia area. She is also a concierge doctor for celebrities in Los Angeles and New York. She is a regular guest on The Doctors, Dr. Oz, and national news programs, and she is a regular contributor to The Huffington Post and MindBodyGreen. She lives in Philadelphia.
Excerpt. ę Reprinted by permission. All rights reserved.:
My 21-Day Challenge to You: Lose the Weight--And the Wrinkles!
New York City is my second home. And I love to eat--hey, I'm Italian!--so when I'm in town, I hit every place from Le Bernardin to the Pearl Oyster Bar.
But I did a double-take recently when I walked past Brodo in the East Village and saw its menu: bone broth. Just bone broth. Turkey broth. Pasture-fed beef broth. Amish chicken broth.
I was amazed to see that New Yorkers are discovering the food I've been prescribing for years--and now they can't get enough of it. They're abandoning Star-bucks in droves for their daily fix of bone broth. Chic restaurants all over the city are selling it faster than they can make it.
And it's not just a New York craze. Celebrities like Shailene Woodley, Gwyneth Paltrow, and Kobe Bryant are hooked on their daily fix of bone broth; morning talk-show hosts are raving about it; and foodies everywhere are making it in their own kitchens.
Here's what I already know and the rest of the world is finding out: Bone broth isn't just broth. And it isn't just soup. It's concentrated healing. This broth, made from meat, poultry, or fish bones and simmered on the stove for hours until it turns into nutrient-rich "liquid gold," is one of the world's oldest and most powerful medicinal foods.
But here's what most people don't know yet: There's more to bone broth than meets the eye. That's because this magical food strips weight off your body and takes years off your age. When you combine the power of bone broth mini- fasts with a core diet of fat-burning foods, you will drop úds like crazy--and at the same time, you'll erase wrinkles and under-eye bags.
In fact, if you're willing to commit to just 21 days on this diet, I promise you this: You will transform your body.
How do I know this? It's my job. I'm a naturopathic physician and a certified nutritional consultant with more than 20 years of clinical experience, and my specialty is transforming people. What's more, I'm really good at it. (You may have seen a couple of my transformations on The Doctors recently.) Over the course of my career, I've helped thousands of people lose weight and become healthy, sexy, and energetic again. My success stories include everyone from 450-úd patients who lost all of their excess weight to Hollywood celebrities who need to have perfect bodies and faces for the big screen. And bone broth is a key to my transformations.
Jenny showed up in my office weighing 180 úds. As soon as I said hi, she started to cry.
Why? Because she was sure I couldn't help her. "Nobody has," she said. She told me she went on her first diet at 13, and 20 years later--after Weight Watchers, Nutrisystem, and a dozen other diets--she weighed more than ever. Now she was borderline diabetic. And after watching her mother die from complications of diabetes, she was terrified that it would happen to her.
Jenny knew she needed to lose weight. But every diet she'd tried left her weak, trembly, and hungry. She'd lose 5 or 6 úds right away, but she could never keep the momentum. After the first few days, her cravings would grow so strong that she couldn't do anything except obsess about food. After a week or two, she'd crash, bingeing on ice cream and pizza. And then she'd feel disgusted with herself.
She'd seen me on TV, and she wanted to believe that I could help. But she'd been burned too often to really think I could.
So I didn't promise her anything. Instead, I simply described my program. And then I said, "Just give me 3 weeks."
She did. At the end of that time, she'd lost 20 úds. Six months later, she now weighs 130 úds. She's not prediabetic anymore. She looks like she's 25, and she feels like a teenager.
Just 6 months ago, Jenny looked matronly. Nobody noticed her when she walked by. Men ignored her. Women dismissed her as "no competition." Instead of being the center of attention, she was on the sidelines. And instead of posing for pictures, she was hiding behind the camera. In essence, she was invisible.
Now, however, Jenny looks hot--from her slim figure to her glowing skin. The first time she came to my office, she was wearing a plus-size flowered muumuu--that classic "overweight old lady" dress. On her last visit, she wore skinny jeans and a halter top. Invisible? Not this girl. Not ever again.
Why was Jenny able to lose weight so quickly on my program, after decades of struggling? Because I took the pain and fear out of dieting. When I showed her that she never had to starve in order to lose weight--and that, in fact, she could eat well--I gave her the information she needed to transform her body and her life.
Now Jenny has enough confidence and energy to light up a room. And when she walks through a door, heads turn.
MY SECRET WEAPON FOR FAST, HUNGER-FREE WEIGHT LOSS: BONE BROTH
I've been guiding weight-loss transformations like Jenny's for more than 2 decades. However, it took me a while to discover the most powerful weapon in my weight-loss arsenal.
Early in my career, I quickly established a track record of success. But I wanted to do even better for my patients--and, in particular, I wanted to achieve the biggest results in the shortest time for patients struggling with obesity.
Many of the people I work with merely want to lose a dress size or a pants size, but others are dangerously overweight. They're diabetic, they have heart disease, they have sleep apnea, and they can barely move. So they need to drop weight fast.
As any weight-loss expert will tell you, fasting is the quickest way to jump-start weight loss (even though it's difficult or impossible for many people--more on my easy and painless solution for this shortly!). Unlike mere calorie restriction, fasting sends your metabolism into hyperdrive (I'll talk more about this in Chapter 3). That's why I've always encouraged my obese or even mildly overweight patients to fast at least 1 or 2 days a week. Besides cutting down on calories, here are some of the reasons fasting jump-starts weight loss.
It optimizes hormones. Fasting causes your levels of insulin to drop and your levels of another hormone called glucagon to rise. Think of glucagon as the mirror image of insulin. While insulin packs on fat, glucagon pulls fat out of cells (I'll get into this in Chapter 3).
It makes levels of human growth hormone surge. This hormone burns fat and builds lean muscle, sculpting the core, arms, and legs.
It cleanses the body. Think of the fluid around your cells--your cellular matrix--as similar to the water in a fish tank. When it's filled with sludge, the cells are sludgy, too. Fasting cleanses your cellular matrix, removing debris that makes cells sluggish. For example, fasting promotes the "tagging" of unneeded proteins for removal and recycling.1 In addition, it ramps up a process called autophagy (more about this in Chapter 3), which gets rid of old, tired cells that can't burn energy efficiently.
So fasting works. And it works immediately. But here's the problem: Fasting can be hard.
Over time, I found that while many people can handle total fasts with ease, many others can't. They get hungry and shaky. They start having headaches. They can't focus at work or at home. They get anxious, and they start obsessing constantly about food. So they give up.
No way was I going to let this happen to my patients. For many of them, I'm the "last chance" doctor--and I wasn't about to let them down. And while I knew my patients could lose weight over time without fasting, I also knew that they needed to see immediate results. Both emotionally and physically, they had to get a quick win.
So I had to find an answer. I needed to create a program that would give these dangerously overweight patients--and all of my patients, including those who need to lose only a few úds--the immediate benefits of fasting without the drawbacks.
And then it hit me: bone broth.
I was already prescribing bone broth as a core part of my weight-loss program because it's a high-octane fat burner. So I thought: Why not combine the power of easy "mini-fasts" with the power of bone broth?
When I began doing this, I discovered that my patients got all of the benefits of full fasting without the pain. They lost weight and, as a bonus, took years off their skin.
I'd found the missing key.
Why? Because here's what bone broth does.
It fills you up--without adding úds. Bone broth is rich, complex, hearty, and soul satisfying. It has virtually zero carbs and very few calories, so it's sin-free and you can indulge in as much as you want. Translation: no hunger, even when you're fasting.
It's packed with the building blocks of collagen. Collagen blasts wrinkles, so you can take years off your face at the same time as you lose weight. (I'll talk more about this in Chapter 3.)
It detoxifies your body. Like fasting, bone broth helps cleanse your cellular matrix, energizing and de-aging your cells.
It heals your gut. If you're battling extra úds. I'm guessing that you also have digestive problems--constipation, diarrhea, gas, or even all three. That's because weight gain and digestive problems often stem from a common source: a sick gut. The gelatin and other nutrients in bone broth help heal the gut (something I'll talk about in Chapter 3), curing digestive problems while they facilitate weight loss.
It heals your joints. One reason people become overweight is that as they get older, their joints develop wear and tear and it becomes harder to move. So they exercise less and they sit more. Bone broth gives you a generous supply of nutrients that help heal your joints. (I'll tell you more about this in Chapter 3 as well.)
It's anti-inflammatory. One of the most important scientific findings of the century is that inflammation underlies obesity. To understand why, you need to understand the difference between acute and chronic inflammation.
Acute inflammation--for instance, the inflammation you experience when you have a cold or the flu--typically is a good thing, because it helps your body fight off infections and repair tissues. But if you develop chronic, low-grade inflammation, that's a whole different story. Chronic inflammation damages your cells, and it leads to biochemical changes that make you put on weight. Fat cells are inflammatory, so when you add úds, a vicious cycle--inflammation leading to weight gain, leading to more inflammation--begins. This sets the stage for insulin resistance and other metabolic changes that cause you to put on even more weight, develop more inflammation, and so on.
When you break this cycle by healing inflammation with nutrients like those concentrated in bone broth, the úds start to fall off. Remember this rule: Anything that increases inflammation puts weight on you, while anything that decreases inflammation takes weight off. In addition, dry, rough skin and acne--which are outward signs of internal inflammation--will start to clear up.
When my patients do twice-a-week mini-fasts combining the power of fasting with the fat-melting qualities of bone broth, the effect is stunning. They can't believe how little sacrifice they need to make, how little they're tempted to eat the junk they used to crave, and how fast they see results.
For more facts on bone broth and the magic it can do for you, go to my Resources page at bonebrothdietbook.com/resources.
My patients love my plan for another reason: They get to spend the other 5 days of the week eating fabulous food . . . and they still lose weight. Why? Because I show them how to throw out the foods that are making them fat and aging their skin--and add the foods that will make them thin and reverse their wrinkles.
MY SECOND KEY TO WEIGHT LOSS: PEELING OFF POUNDS WITH FAT-BURNING FOODS
On the Bone Broth Diet, my patients spend only 2 days each week mini- fasting. They spend the other 5 days eating an amazing variety of foods-- from frittatas and stews to soups, chilies, and steaks. At first they're a little worried because they feel like they're overindulging--but then they see that the numbers on the scale are dropping fast.
Why? Because they're getting rid of the foods that made them fat and replacing them with foods that accelerate fat-burning.
To understand why eliminating certain foods and adding others is so critical to losing weight, you need to know the real reason people get fat. Many doctors will tell you that it's because their patients are lazy, they're weak, or they have low willpower. But none of this is true. In reality, most people gain weight because they're doing exactly what their doctors tell them to do.
BONE BROTH DIET DEVOTEES
Lora, who was part of my test group in Detroit, had asked her doctor for a referral to a therapist because she couldn't handle her intense food cravings. She wanted to lose weight, but when food was in front of her, she told me, "I had to eat it. If I saw it, I wanted it. It was a real struggle."
When she started the Bone Broth Diet, Lora didn't believe me when I said she'd eventually lose those cravings. But she did. During the diet, she went to four birthday parties and didn't have any urge to eat the cakes, cupcakes, or pizza.
"That to me has been really, really amazing," she says. "That I feel like I have control over my food and I'm not missing the chocolate and the cake and the ice cream. It's been life changing for me."
If you're one of these people, here's what you're doing.
You're dutifully eating lots of high-carb foods like whole wheat bread, sugary low-fat yogurt, cereal, rice, and pasta. So what's the problem? To digest foods like these, your body has to churn out massive amounts of insulin. Eventually, your cells stop responding to this insulin. (This is called insulin resistance, and I'll talk more about it throughout the book). When this happens, you store more fat.
You're also following your doctor's orders by eating a diet that contains fats like canola oil and corn oil. In the process, you're loading your body with inflammatory omega-6 fatty acids and depriving it of anti-inflammatory omega-3 fatty acids. The result: sick cells and rapid weight gain.
In addition, you're eating tons of soy--again, on the advice of your doctor. You've probably been led to believe that soy is a health food--but in reality, it's a hormone disruptor that may cause your thyroid, the "conductor" of your body's hormones, to become underactive. And hypothyroidism, in addition to making you feel sluggish and miserable, is a leading cause of obesity. In addition, soy (and particularly processed soy) has other dangerous effects I'll talk about in Chapter 4.
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