How to keep your energy up during the first week of the diet

The first week of the Bone Broth Diet can feel like a change of rhythm rather than a simple change of menu. You may be eating differently, reducing grazing, adding mini-fasting windows and learning how broth, protein, vegetables and healthy fats fit together. A steady approach can help you stay focused while your routine adjusts.

Energy levels may vary from day to day. A busy commute across Sydney, an early shift in Melbourne or a warm afternoon in Brisbane can make hunger and tiredness feel more intense. The aim is to create satisfying meals, drink enough fluids and avoid treating the plan as a test of willpower.

Dr. Kellyann’s approach uses bone broth, recipes, movement and lifestyle habits within a 21-day framework. Use the plan as general wellness guidance, adapt portions to your needs and speak with a qualified health professional before changing your diet, particularly if you are pregnant, managing diabetes or taking medication.

Start with a satisfying morning meal

A breakfast built around protein and fibre can provide a steadier foundation than a sweet pastry or a large serve of refined cereal. Depending on the day’s plan, try eggs with spinach, Greek-style yoghurt with berries and seeds, or a savoury broth with vegetables. These choices can help you feel fuller while supplying useful nutrients.

Australian mornings often involve a rushed coffee and a commute, so prepare one component in advance. Cook eggs the night before, portion yoghurt into a container or keep a serving of ready-to-use bone broth available. If you add packaged products, check the nutrition information panel and ingredient list, as products sold in Australia can differ in sodium and serving size.

Coffee can remain part of your routine, but large amounts of caffeine may leave you feeling jittery or disrupt sleep. Drink it with food if an empty stomach makes you uncomfortable, and avoid relying on extra coffees to cover inadequate meals or rest.

Use bone broth as a practical energy anchor

Bone broth can be useful when you want something warm and savoury between meals. A cup in the late morning or mid-afternoon may help you pause before reaching for biscuits, chips or takeaway food. Choose a product that suits your eating preferences, and follow storage instructions carefully after opening.

Broth is not a complete replacement for every meal. Energy also comes from adequate calories, protein, carbohydrates and fats, depending on your individual needs and activity. Combine broth with a balanced meal such as chicken and salad, salmon with vegetables, or a bean-based dish if that fits your plan.

If you are buying broth at Coles, Woolworths, ALDI or a local health-food shop, compare labels rather than assuming every product is equivalent. Sodium content can vary considerably. Australian food labels are regulated under the Food Standards Code, but “natural” or “wellness” wording does not automatically mean a product is right for your diet.

Make mini-fasting manageable

Mini-fasting works best when it is planned around your real schedule. If you normally eat dinner at 7 pm and breakfast at 7 am, a modest overnight gap may be easier than attempting an aggressive fast during your first few days. Keep meals nourishing during your eating window so that fasting does not turn into under-eating followed by intense cravings.

Your first week may include social events, school runs, shift work or exercise sessions that affect timing. A flexible approach is more sustainable than forcing a fasting window that makes you dizzy, distracted or unusually irritable. Stop and seek medical advice if you experience concerning symptoms.

People with a history of disordered eating should take particular care with fasting-based plans. The same applies to anyone using glucose-lowering medication or managing a health condition. Personal guidance from an accredited practising dietitian or doctor is more appropriate than copying another person’s schedule.

Hydrate for the Australian climate

Mild dehydration can feel like fatigue, headache or hunger. Keep water nearby throughout the day, especially during summer, outdoor work or exercise. In Perth, Adelaide and regional areas, dry heat can increase fluid needs, while humid conditions in Queensland can make activity feel more demanding.

Water should be your main drink, with unsweetened tea as another option. Broth contributes fluid, but salty foods and drinks should be considered as part of your overall intake. If you sweat heavily during a long training session, ask a health professional about suitable electrolyte options rather than automatically choosing a sugary sports drink.

A simple routine helps: drink water after waking, carry a reusable bottle during your commute and have a glass with each meal. Pale yellow urine can be a general indicator of hydration, although it is not a diagnostic tool and can be affected by supplements and medication.

Prepare food before hunger takes over

Low energy often arrives alongside poor planning. Make two or three basic components ahead of time, such as roast vegetables, cooked chicken, boiled eggs or washed salad leaves. These foods can become quick meals when your workday runs late or the weather makes cooking feel unappealing.

Keep practical options in your bag or workplace fridge. A small container of nuts, a piece of fruit, yoghurt or a planned protein-rich snack may prevent a long gap between meals. Follow Australian food-safety advice for chilled foods: use an insulated bag where necessary, refrigerate promptly and avoid leaving perishable food in a hot car.

Restaurant meals can fit into a balanced routine. Look for grilled protein, vegetables, soup or salad, and ask for sauces separately when possible. The goal is to return to your plan at the next meal, rather than treating one takeaway lunch as a reason to abandon the week.

Match movement to your available fuel

The first week is a good time to establish consistency rather than chase exhausting workouts. Walking, gentle strength exercises, stretching or a short home session can support your routine without creating excessive fatigue. A morning walk along the beach, a lunchtime circuit at work or an evening stroll around the neighbourhood can all count.

If you train hard, consider whether your meal timing provides enough fuel. A banana, yoghurt or balanced meal may be useful before or after exercise, depending on the session and your personal needs. Feeling faint or unusually weak is a reason to stop, recover and seek professional advice, not to push through.

Sleep is part of energy management. Aim for a regular bedtime, reduce bright screens late at night and keep caffeine earlier in the day. A consistent sleep routine can make hunger signals, concentration and motivation easier to manage while you explore the 21-day plan.

Respond to the afternoon slump thoughtfully

The mid-afternoon dip is common, particularly after a light lunch, a poor night’s sleep or several hours at a desk. Before adding more caffeine, check whether you need water, a short movement break or a properly balanced snack. Five minutes of walking and a glass of water may improve alertness without disrupting your evening.

Use the following habits to make your first week more comfortable:

• Prepare broth, protein and vegetables before the busiest days.
• Include a satisfying protein source at meals and planned snacks.
• Keep water accessible during commutes, work and outdoor activities.
• Adjust fasting windows if they cause dizziness, headaches or extreme hunger.
• Read Australian nutrition panels for sodium, sugar, serving size and allergens.
• Protect your sleep instead of depending on extra coffee for energy.

Record how you feel rather than tracking weight alone. Note your meal timing, hydration, sleep, exercise and afternoon energy for several days. This can reveal whether tiredness comes from too little food, insufficient rest, dehydration or a fasting window that needs adjusting.

Use the first week to build a rhythm that feels realistic in your Australian lifestyle. Explore the Bone Broth Diet recipes, keep suitable broth products ready for busy moments and follow the plan with attention to your own health needs. Begin with one nourishing meal, one prepared option and one manageable habit today, then carry that routine into the next 21 days.