Everything you need to know about bone broth benefits, and an easy at home recipe.
A wealth of essential nutrition, anti-inflammatory and gut-healing properties, good fats, and a wealth of minerals, homemade broth is full of nutrients, underrepresented in today’s modern diet, in a form the body can easily absorb.
Folk wisdom throughout the world values broth for its healing properties. Until the modern era, most households kept a stockpot simmering over the fire or on the back burner. They regularly ate from it and continually added whatever ingredients became available, making long-cooked soups and stews the original “fast food”.
We share with you all the nutritional benefits your body can gain by consuming bone broth, an easy at-home recipe to try and demystify the confusion between broth vs. stock.
Broth vs. Stock
Stock is a flavorful liquid extract produced by simmering bone and/or vegetables and aromatics. Stocks are usually short-cooked and used to flavour other dishes like soups, stews, and sauces and as a cooking medium for grains, pasta, and vegetables.
Broths are like stocks but not quite the same because they are long-cooked and contain much higher levels of beneficial nutrients than a stock. The broth is generally considered salted or seasoned that can be consumed on its own.
Here are some Dubai-based companies making fresh, delicious bone broths that you can enjoy in the comfort of your own home. If you prefer to make your own, continue reading for our easy DIY bone broth recipe.
The original bone broth company in Dubai offering beef, chicken and lamb broths to feed your body goodness.
Long vs. Short Cooked Broth
Lab analysis by Biodynamic Wellness, based in California, USA, in 2013 showed that longer cooking times affected the mineral content of the bone broth. The four top amino acids found in bone broth: glutamine, glycine, proline, and alanine were three times higher in long-cooked broths compared to short-cooked. Typically, poultry bones can be cooked for anywhere between 6 to 24 hours, and harder bones like lamb or beef bones can cook for 8 to 48 hours.
Homemade vs. Store-Bought Broth
Broth, often labelled as stock, in grocery stores often relies on high temperature and fast cooking techniques which result in a watered-down version that does not gel. You miss out on some of the health benefits that can only be achieved by low-temperature slow cooking which results in a gelatin-rich broth. Additives like Monosodium glutamate (MSG) and flavours are often added to store-bought versions of broth. So, if you are interested in the healing properties of bone broth it is better to make your own. We’ve got an easy and healthy bone broth recipe so that you can experience firsthand the difference an at-home bone broth has on your body and wellbeing.
Basic Bone Broth Recipe
Bone broth is a product of humble beginnings. With over 12,000 years of history, bone broth has found its place in the world (with different names, of course).
Collagen is a structural protein that builds strong skin; it is also the glue that holds the body together. Collagen supports the skin and internal organs, it helps our skin retain its youthful firmness, suppleness, elasticity, and protects it against ageing and wrinkling.
Collagen is found in the skin, bones, and joints of the animal. Cooking the bones breaks down the collagen so it becomes more easily digestible. This form of cooked collagen is better known as gelatin.
Collagen production in the body slows down with age and ill health, causing skin, joints and other body parts to become drier, less pliant, thinner, and weaker. Drinking bone broth is a good way to supplement the body and consume a natural form of collagen.
Rich Source of Minerals and Amino Acids
Bone broth is extremely high in minerals and amino acids. Bones from land animals are rich in calcium, magnesium, potassium, and phosphorus. Fish and seafood are rich stores of iodine, which helps protect sluggish thyroid – a major cause of weight gain, thinning hair, and loss of energy.
The mineral content from bones is drawn out into boiling water. Smaller bones like chicken and fish can sometimes entirely dissolve in the broth. Additionally, some of the star amino acids in bone broth include glutamine, glycine, proline, and alanine.
Supports Digestive System
Bone broth is very healing for the digestive tract, and it helps to prevent inflammation that leads to ageing. It is a rich source of Glycine which contributes and stimulates the production of stomach acid to aid digestion. Glycine is also an important component of bile acid which is necessary for the digestion of fat in the small intestine and helps maintain healthy cholesterol levels.
Glutamine is another amino acid abundantly found in both broths. It is well recognized for its health-giving potential and is a natural remedy for “leaky gut”, an unpleasant and sometimes dangerous condition where the barrier between the gut and the rest of the body isn’t working properly. Glutamine helps maintain the function of the intestinal wall. It also helps the villi of the small intestine to heal and grow which is very important for people suffering from malabsorption.
Another benefit of bone broth comes from glycosaminoglycans (GAGs) a family of carbohydrates in bones and connective tissues, which show positive effects on reducing joint pain.
The best-known GAGs are Glucosamine, consumed by thousands in supplement form to support joint health; and Hyaluronic which has been used as an effective treatment for osteoarthritis. According to the principle “like feeds like” broth gives our bone strength and flexibility, and our joints cushion and resilience.
Bone broth supports the body’s natural detox pathways. Glycine an amino acid present in broth is a key player in detoxification. Glycine supports the liver to remove and get rid of anything dangerous from the body, helping it to re-energize and de-age the cells. Glycine is also a precursor amino acid for glutathione, a powerful cancer-curbing, age-slowing antioxidant that also supports liver detoxification.
Bone broth is a valuable supplement food for all of us. With a myriad of bioavailable minerals and anti-ageing nutrients, one can say it is time to put bone broth back on the table and nourish our bodies from the inside out.
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How much do you enjoy your morning eggs? If you really, really like eggs then the boiled egg diet challenge may appeal to you, particularly if you are looking to shed a few kilos. The boiled egg diet is believed to work by reducing calorie consumption and increasing protein intake, which can support weight loss. Eggs are also a good source of healthy fats, vitamins, and minerals, which can support overall health.
What Is the Boiled Egg Diet?
The boiled egg diet is a weight loss method that involves consuming boiled eggs as the main source of protein while restricting carbohydrates and calories. The diet typically lasts for one to two weeks, during which time you can consume boiled eggs for breakfast, lunch, and dinner, with small amounts of vegetables and fruit allowed as snacks. It is a quick fix for releasing water weight and incorporates a special meal plan.
What is the 14 days boiled egg diet?
The 14-days boiled egg diet is a weight loss plan that focuses on incorporating boiled eggs into your meals for a two-week period. You can consume boiled eggs along with other protein sources like lean meats, fish, and vegetables. High in protein and low in carbohydrates and calories, the 14 days boiled egg diet is believed to help boost metabolism and promote weight loss.
14 Days Egg Diet Plan – Basic Guidelines
Typically, the 14 days boiled egg diet includes eating boiled eggs for breakfast, such as two or three eggs with a side of vegetables. Lunch and dinner can consist of lean proteins like grilled chicken or fish, paired with a serving of vegetables. Snacking is often limited.
14 days Egg Diet – Does it Work?
The 14-days egg diet can lead to short-term weight loss, but long-term effectiveness varies. It’s important to remember that the 14 days Boiled-Egg Diet plan may not be suitable for everyone. It’s always recommended to consult with a healthcare professional or registered dietitian before starting any diet plan.
Sample Menu for 14 days Boiled-Egg Diet plan
Here’s a sample menu for the 14-day boiled-egg diet:
The 10-days boiled egg diet is a weight loss plan that involves consuming boiled eggs as the main source of protein for a 10-day period. This diet gained attention when the reality TV celebrity and fitness enthusiast Khloé Kardashian mentioned that she is following a boiled egg diet.
10 Days Egg Diet Plan – Basic Guidelines
If you’re considering a 10-days egg diet plan, here are some basic guidelines to follow:
Include boiled eggs in your meals: Make eggs the main source of protein in your breakfast, lunch, and dinner in your 10-days egg diet plan
Portion control: Watch your portion sizes to manage calorie intake and avoid overeating.
Balanced meals: While following the 10-days egg diet plan, it’s best to pair your eggs with a variety of vegetables, fruits, and whole grains for a well-rounded and nutritious diet.
Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health.
Avoid processed foods: 10-days egg diet plan is all about clean eating. It’s best to steer clear of processed and high-sugar foods. Stick to natural, whole foods as much as possible. Have a look at our superfoods that will boost your 10-days egg diet plan.
Limit added fats and oils: While eggs are a good source of healthy fats, be mindful of additional fats like butter or cooking oils.
Physical activity: Incorporate regular exercise into your routine to complement your diet and support weight loss.
The seven day boiled egg diet is a low-calorie, high-protein, and low-carbohydrate diet that is believed to work by reducing calorie intake and increasing protein consumption, which can lead to weight loss. The boiled-egg diet typically involves consuming two to four boiled eggs per day, along with a small amount of non-starchy vegetables and some low-carbohydrate fruits. This can result in a very low-calorie intake, which may cause rapid weight loss in the short term but can also slow down metabolism and lead to muscle loss over time. So proceed carefully so as to not overdo this diet.
Eggs are a good source of protein, vitamins, and minerals, and they are low in calories. By consuming boiled eggs as the primary source of protein, dieters can restrict calorie intake without sacrificing essential nutrients. The restricted carbohydrate intake can also cause the body to use stored fat for energy, which can further promote weight loss. The recommended daily intake of protein, carbohydrates, and fat varies based on individual needs and goals, and it is important to consult with a healthcare professional or registered dietician before starting any new diet.
Is the 7 days Boiled Egg Diet Good for You?
Sustainable weight loss requires long-term lifestyle changes, including a balanced diet, regular exercise, and healthy habits. The boiled-egg diet may be effective in promoting short-term weight loss. Additionally, the boiled egg diet may not be suitable for everyone, especially those with certain medical conditions, such as diabetes or heart disease. People who are allergic to eggs or have high cholesterol levels should also avoid this diet. Read on to learn how to get started on this diet plan for weight loss. This diet is only intended to be followed for a few weeks at a time. After that, it’s important to gradually transition back to a regular diet.
7 days Boiled Egg Diet for Weight Loss
The boiled egg diet is a popular short-term diet that is said to promote rapid weight loss. The basic premise of the boiled egg diet is to eat several eggs each day, combined with low-carbohydrate vegetables and healthy fats, to help reduce calories and induce weight loss.
Eggs are a nutrient-dense food that is high in protein, which can help you feel full and reduce your appetite. The boiled egg diet typically restricts carbohydrates, which may lead to a reduction in water weight and a decrease in overall calorie intake.
It’s also important to focus on making healthy lifestyle changes, such as increasing your physical activity and reducing your intake of processed foods and added sugars, to promote long-term weight loss and overall health.
Planning and Starting the 7 days Boiled Egg Diet
Before starting the boiled egg diet, it’s essential to consult a healthcare professional or a registered dietician to ensure that the diet is appropriate for your individual needs and health status. They can help you develop a personalized plan that meets your nutritional needs, lifestyle, and goals.
Here are some general tips for planning and starting the boiled egg diet:
Set realistic goals: The boiled egg diet is a short-term diet that is not sustainable for long-term weight loss. It’s essential to set realistic goals and expectations for what you hope to achieve with the diet.
Plan your meals: Plan your meals ahead of time and make sure you have all the necessary ingredients on hand. This will help you avoid impulse eating and ensure that you’re getting all the nutrients you need.
Choose healthy fats: The boiled egg diet typically includes healthy fats such as olive oil, avocado, and nuts. It’s important to choose healthy sources of fat to promote overall health and well-being.
Choose healthy sweeteners: When choosing sweeteners while on a boiled egg diet, opt for natural and healthier options. Consider using organic, a plant-based sweetener with zero calories and a low glycemic index. Alternatively, use small amounts of raw honey or pure maple syrup for added sweetness, as they provide some beneficial nutrients.
Incorporate low-carbohydrate vegetables: While the boiled egg diet is high in protein, it’s important to also include low-carbohydrate vegetables such as spinach, kale, broccoli, and asparagus. These vegetables provide essential vitamins, minerals, and fibre that are necessary for overall health.
Stay hydrated: Drinking plenty of water or organic teas is essential for overall health and can also help you feel full and reduce your appetite.
Monitor your progress: Keep track of your weight loss progress and how you’re feeling on the diet. If you experience any negative side effects or don’t see the desired results, consider adjusting your diet or seeking guidance from a healthcare professional or registered dietician.
Foods to Eat and Avoid in the 7 days Boiled Egg Diet
The boiled-egg diet focuses on consuming boiled eggs as the primary source of protein while limiting other foods. Here’s what to eat and avoid while following the boiled-egg diet:
What to Eat:
Boiled eggs: The boiled-egg diet recommends consuming two to four boiled eggs per day. Boiled eggs are a good source of high-quality protein, vitamins, and minerals.
Non-starchy vegetables: The diet allows for a small amount of non-starchy vegetables, such as spinach, broccoli, cauliflower, asparagus, and zucchini. These vegetables are low in calories and high in fibre and nutrients.
Low-carbohydrate fruits: The boiled egg diet allows for a small amount of low-carbohydrate fruits, such as grapefruit, berries, and apples.
Water: Staying hydrated is important while following the boiled egg diet. Drink at least eight glasses of water per day.
What to Avoid:
Grains and starches: The boiled-egg diet restricts the consumption of grains and starches, such as bread, pasta, rice, and potatoes.
High-carbohydrate fruits: The diet restricts the consumption of high-carbohydrate fruits, such as bananas, mangoes, and pineapples.
Sugary foods: The boiled-egg diet restricts the consumption of sugary foods, such as candy, soda, and baked goods.
Processed foods: The diet restricts the consumption of fast food.
A Sample Menu for the 7 Day Boiled-Egg Diet
Here is a sample 7-day menu for the boiled-egg diet:
Other Versions of the Egg Diet
The boiled-egg diet is just one version of the many egg-based diets that have become popular in recent years. Here are a few other versions of the egg diet:
Egg and Grapefruit Diet: This diet combines boiled eggs with grapefruit to create a low-calorie and low-carbohydrate meal plan. The theory behind this diet is that the combination of eggs and grapefruit helps to increase weight loss.
Egg Keto Diet: This diet involves consuming only eggs, cheese, and butter for several days to induce ketosis and promote rapid weight loss. It’s a highly restrictive diet that’s typically used by people following the ketogenic diet.
The 3-Day Egg Diet: This diet involves eating only eggs and low-carbohydrate vegetables for three days. It’s a short-term diet plan that’s designed to jump-start weight loss.
The Egg and Apple Diet: This diet involves eating only boiled eggs and apples for several days. The theory behind this diet is that the combination of high protein and fibre helps to increase weight loss.
A Final Word on the 7 days Boiled Egg Diet
While the boiled egg diet can be fun and also challenging at the same time, it can get you away from excessive sugar and processed foods. It can also help people shed unwanted pounds in a limited amount of time. If done in moderation, along with an egg diet meal plan, and followed strictly only for the recommended number of days, the boiled egg diet is quite effective.
If you choose to shake things up and try the 7-day boiled egg challenge, keep in mind that this is a short-term solution. In the long run, it is essential to eat a balanced diet and incorporate regular physical activity into your routine to achieve and maintain a healthy weight. A combination of resistance training and cardiovascular exercise is beneficial for improving body composition, overall fitness, and mental health.
If you have a history of disordered eating then you must proceed with caution. If you’re struggling to lose weight or make healthy changes to your diet, consider working with a registered dietician or a healthcare professional who can provide individualised guidance and support. They can help you develop a personalized plan that meets your nutritional needs, lifestyle, and goals.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional advice, diagnosis, or treatment. To the extent that this article features the advice of physicians, medical practitioners, or industry experts, the views expressed are the views of the cited expert and do not necessarily represent the views of Gaggler.
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