Can You Safely Lose Weight by Drinking Only Chicken Broth?

Although you might lose weight initially, a chicken-broth-only diet is unlikely to be safe or sustainable for weight loss in the long run, says Ali McGowan, RD, a Boston-based dietitian at Sprout Out Loud and the creator of the Sprout Out Loud Podcast, a series addressing nutrition and behavior change.

“Even short-term, this isn’t a safe or effective strategy,” she says. “Most of the weight lost would be water or muscle — not fat — and the restriction can trigger disordered eating.” (Disordered eating is a broad term for any attempt to ignore your body’s natural hunger or fullness cues, such as skipping meals or trying diet cleanses.)

Is Drinking Only Chicken Broth Safe for Weight Loss?

That means it can make a good addition to a healthy diet, but it can't actually replace all other foods without potentially negative repercussions both physically and mentally, says McGowan.

“Restrictive diets like a chicken-broth-only plan leave out major nutrients — especially fiber, healthy fats, and enough protein — that help you feel full and energized,” she says. “They’re nearly impossible to stick with and can lead to hunger, energy crashes, and binge eating — not because you lack willpower, but because your body isn’t getting what it needs.”

Over time, this can damage your relationship with food and make weight loss feel like an all-or-nothing struggle, McGowan says.

What to Do Instead: 5 Tips for Safe, Sustainable Weight Loss

As you may already know, the best way to lose weight is through lifestyle changes like diet and exercise. Instead of a quick-fix plan that's likely to backfire, it's helpful to ensure whatever strategies you pursue are designed for long-term health and weight management, says Pooja Gidwani, MD, internal medicine and obesity medicine physician in private practice in Los Angeles.

Even though you’ll need to reduce your daily calorie intake to lose weight, you should still eat a variety of nutritious foods, including fruits, vegetables, whole grains, lean protein, and healthy fats. It’s also helpful to talk to your doctor or a registered dietitian about how many calories you should eat each day for gradual weight loss.

“These tactics aren't likely to result in dramatic, rapid weight loss — rather, they're designed for a slow-and-steady reduction; but loss of about 1 to 1.5 pounds per week is considered sustainable,” says Dr. Gidwani. “That means you're more likely to keep the weight off rather than dealing with eventual weight regain.”

Some top tips for sustainable weight loss include:

1. Get enough protein. In combination with other nutrients like fiber and healthy fats, protein is satiating, meaning it helps you feel full and satisfied for longer periods after meals. This is especially helpful if you’ve reduced your calories to lose weight. Aim for about 0.8 g of protein per kilogram of body weight daily. For example, for a 200-pound person, that’s roughly 73 g of protein per day.

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   Aim for about 0.8 g of protein per kilogram of body weight daily.
2. Prioritize fiber. Although fiber is often touted for its effects on digestive health — and for good reason — it's also helpful for weight management. That's because, like protein, it can help you feel full for longer, and fiber-rich foods tend to be lower in calories than low-fiber options.

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3. Get enough sleep. Did you know your sleep habits can help or hurt weight loss? Research suggests poor sleep can negatively affect weight loss because it’s linked to increased fat storage and food cravings, says Gidwani.

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4. Get a wellness check. If it's been a challenge to lose weight, it’s possible you have an underlying health issue, says Gidwani. For example, hormonal imbalances, nutrient deficiencies, or medication side effects are all factors that could silently sabotage your efforts if they're unaddressed, she says.

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5. Address your stress. Emotional wellness plays a major role when it comes to weight gain and loss, research suggests. Chronic stress can cause a cascade of biochemical changes that can shift how much fat you store on your body — and where it's stored, like the abdomen — and can influence your behavior around food as well.

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   For example, you may eat more when you're stressed.

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   Finding ways to reduce stress — deep breathing, taking a walk, doing yoga, journaling, gardening, or anything that feels emotionally nourishing — can help both your body and mind.

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The Takeaway

• Drinking only chicken broth may result in short-term weight loss but it's unlikely to be sustainable and could even be harmful in the long run.
• A mono diet such as a chicken-broth-only plan can raise your risk of disordered eating as well as nutrient deficiencies.
• Sustainable weight loss incorporates a breadth of strategies, including quality sleep, stress reduction, and adequate fiber and protein consumption.