Find out all about the ketogenic diet and how bone broth can support you on your keto journey.

Although the keto diet has been around for over a century, in recent years it has experienced a significant surge in popularity, not just for its weight loss benefits but also as a lifestyle choice for those looking to regulate blood sugar levels, increase energy, and enhance mental clarity

In this blog, we’re taking a closer look at keto and how bone broth can make the perfect addition to this low-carb, high-fat diet. Find out:

What is the Keto Diet?

The keto diet’s name derives from ‘ketosis’ – the metabolic process it aims to achieve. Ketosis happens when the body runs out of glucose and begins to burn stored fat for energy instead. The easiest way to achieve ketosis is by A.) fasting, or B.) reducing your glucose levels by limiting your carb intake.

There are in fact several different types of keto diet, with the most common being the Standard Ketogenic Diet (SKD), which consists of eating high-fat, low-carbohydrate, and moderate-protein food combinations.  The other 2 main types of keto diet are the High Protein Ketogenic Diet (HPKD) and Targeted Ketogenic Diet (TKD), but these two regimes need very careful planning and calorie and macronutrient tracking, so for most it’s best to start following the standard version. Its ideal to help reduce body fat and weight, while still providing enough energy to maintain muscle mass.

Its popularity is also due to the fact that it’s generally quite straight forward to follow. The amount of protein and fat allowed also means people feel more satiated compared to when they are following a calorie restricted diet. To reach ketosis the average individual will have to eat 20 grams of carbs or less and it takes about a week for your body to go into Ketosis, although this obviously can differ from person to person.

Many swear by the keto diet, not only for its effectiveness in aiding weight loss, but for the many other health benefits it is said to offer. Research has suggested that keto can be effective in preventing heart disease, and reducing the symptoms of conditions like Alzheimer’s and epilepsy. 

Is Bone Broth Keto-Friendly?

Bone broth is low in calories, high in fat, and virtually carb-less, making it an extremely keto-friendly food. High-quality bone broth is also rich in bioavailable nutrients, so consuming it can reduce the risk of malnourishment that can come from avoiding or limiting certain foods. 

Freja bone broth is made with roasted bones that are simmered for up to 24 hours to ensure the maximum level of nutrients are extracted, making it the ultimate companion for keto dieters! It’s also store cupboard friendly which means you can have some in the kitchen ready for whenever you need it.

What are the Benefits of Drinking Bone Broth on a Keto Diet?

We know we’re biased, but there really are lots of benefits of bone broth on a keto diet (especially Freja bone broths!). Here are some of them: 

  • Quickly replenish your nutrients: High-quality store-bought bone broths (i.e. from Freja) are rich in bioavailable nutrients that your body can use right away. Whether you choose to cook with it or sip it straight, Freja bone broth delivers the same amount of nutrients as if you were to spend 24 hours making your own! 
  • It can help you feel fuller: As a liquid, bone broth can help you feel full and nourished, without consuming many calories. This makes it an excellent choice for those using the keto diet for weight loss. 
  • It’s diverse: You can use keto bone broth in the same way you’d use regular stock. Add it to casseroles, soups, or gravies to pack an extra nutritional punch!
  • Track your intake more accurately: Store-bought bone broth has all the nutritional information on the package, so keto dieters are better able to track their macronutrient intake. 

Can Bone Broth Help with Keto Flu?

Although one of the touted benefits of going keto is mental clarity, dieters may experience quite the opposite effect in the first few days. Headaches, nausea, and brain fog are all symptoms of ‘keto flu’ – which is simply the side effects of your body adjusting to using fat for fuel. 

When adapting to the keto diet, it’s likely that your electrolytes will be off-balance, and this is the most common cause of ‘keto flu’. Bone broth is an excellent remedy for this initiation period, as it is high in electrolytes and glycine, which can aid cognitive function and digestion, and help the body adjust faster. 

How to Integrate Bone Broth into your Keto Diet (and how much you should use)

Bone broth is super easy to integrate into any diet, even keto! You can treat bone broth like you would a regular stock, so it can be added to soups, braised meat dishes, gravies, or simply sipped on its own!

The amount of bone broth you should take a day will depend on your own dietary requirements and calorie goals. However, as bone broth is very low-calorie and virtually carb-less, it’s unlikely to kick you out of ketosis. The general recommendation among keto experts is to consume up to 500ml of bone broth per day as part of a balanced keto diet. 

Keto Bone Broth Recipes

Freja’s keto bone broth is wonderfully delicious, nutritious, and versatile! Here are some keto friendly recipes using bone broth that you can try at home.