Bone Broth Fast for Weight Loss: How to Reset Your Digestive System for a Healthier You

Intermittent fasting is no news to individuals seeking alternative health and wellness practices. Its popularity stems from its positive health benefits. Fasting isn’t just about enduring hunger for a few hours; you can also enjoy nutritious options while getting the same effects. 

Incorporating bone broth into your fasting routine can fuel your body with essential nutrients, enhance digestion, and even support weight loss. But, how exactly can bone broth achieve this and how can you incorporate it into your fasting regimen? 

Let’s look into the powerful combination of fasting and bone broth to find out.

What Is Bone Broth?

Bone broth is a savory, nutrient-rich liquid made by simmering chicken, beef, fish, or pork bones and vegetables in water, usually used as a base for soups and sauces. Herbs and spices can be added to add more flavor. Bone broth is typically left simmering for 12 to 48 hours, allowing it to extract maximum flavor and nutrients from the ingredients.

Bone Broth Nutritional Benefits

Bone broth contains collagen, glutamine, gelatin, and essential amino acids. Moreover, it is rich in vitamins and minerals. Nutrients found in bone broth may aid in promoting digestion, joint and skin health, and a healthy immune system. Keep track of your daily nutrient intake with Fastic. By logging your daily meals and beverages, you can monitor exactly how much you consume and what you need to adjust to reach your goals.

Bone Broth Fast: How Does It Work?

Bone broth fasting entails consuming exclusively bone broth for a set number of days. You can opt for an intermittent fasting protocol such as the 16:18 fast where you only eat bone broth during the eating window or a 24-hour fast where you continuously consume bone broth throughout the day. Beyond these two options, there are other numerous fasting methods available, which we will discuss later. With only 39 calories per cup, bone broth will most likely not disrupt a fast, however, it is recommended you only consume it during eating periods.

Consuming broth during fasting is an excellent way to give your body the necessary macronutrients and micronutrients it needs to maintain energy levels and hydration. Its protein content helps soothe hunger, making fasting periods bearable and adherence to the fast easier.

Potential Benefits of Intermittent Fasting

When done correctly, intermittent fasting may offer many advantages, including:

• improve insulin sensitivity

• enhance metabolic health

• reduce the risk of heart disease

• encourage cellular repair and longevity

• promote weight loss

• increase energy and mental focus

• reduce the risk of diseases like type 2 diabetes and obesity

Potential Benefits of Consuming Bone Broth While Fasting

On top of the advantages previously mentioned, following a bone broth fast can potentialize your well-being even more by:

• improving digestive health and diminishing inflammation, gas, bloating, and constipation

• supporting healthier joints, ligaments, and tendons

• boosting skin health

• strengthening the immune system against allergies 

How Does Consuming Bone Broth While Fasting Support Weight Loss?

A bone broth fast can promote weight loss through several mechanisms:

1. Reduce appetite: Gelatin and protein found in bone broth promote satiety and help manage hunger.

2. Calorie restriction: Bone broth is low in calories, thus leading to a possible calorie deficit.

3. Metabolic boost: Fasting with bone broth may support metabolic efficiency and fat burning as the body adjusts to using stored fat for energy.  

4. Water weight reduction: During the first days, the body uses stored glycogen for energy, which releases stored water. This weight loss is mainly due to glycogen depletion and decreased carbohydrate intake.

Prepare for a Bone Broth Fast: What to Know

Let’s go over some simple and handy tips to ensure a successful bone broth fast.

• Determine your fasting plan. First things first, you must choose a fasting protocol to know exactly what your daily schedule will look like.

• Have A LOT of bone broth ready. We recommend you make your own. Doing so will encourage you to customize flavors, ensure freshness, and control what ingredients you use. You can also go for bone broth powder.

• Determine what zero-calorie beverages you will drink. Besides water, you can also enjoy zero-calorie drinks, like plain black coffee, or herbal teas. You can enjoy them at any point during the day because they won’t interfere with your fast.

The 3-Day Bone Broth Fast for Weight Loss Results

The 3-day bone broth fast consists of consuming bone broth during eating windows for three consecutive days. 

3-Day Bone Broth Diet Plan

For a 3-day bone broth fast, you should drink between 5 to 8 cups (2 liters) of bone broth per day. You can adapt your consumption times to fit your routine. Divide the amount of bone broth you wish to drink into intervals throughout your eating window if you follow an intermittent fasting plan. The schedule will depend on the fasting protocol you choose. 

3-Day Bone Broth Fasting Schedule 16:8 Plan

• 10:00 AM: Plain black coffee or herbal tea (no additives) 

• 12:00 PM: 2 cups of bone broth

• 1:00 PM: Herbal tea or electrolyte drink

• 2:00 PM: 1 cup of bone broth

• 4:00 PM: 2 cups of bone broth

• 5:00 PM: Herbal tea or low-calorie fruit-infused water (lemon, cucumber, etc.)

• 6:00 PM: Start fasting period.

The amount of bone broth cups specified is optional and can vary depending on your preferences. Once you’ve finished the 3-day bone broth fast, gradually reintroduce light and easily digestible solid foods. Remember to also drink plenty of water between eating times and during fasting hours.

The 7-Day Bone Broth Fast for Weight Loss Results

Same as the 3-day bone broth fast, the 7-day bone broth fast entails consuming 5 to 8 cups of bone broth per day. Keep in mind that the body isn’t getting the same amount of water during fasting, especially during an extended fast like this one. Ensure adequate electrolyte intake by incorporating zero-calorie beverages that don’t break a fast into your schedule.

7-Day Bone Broth Diet Plan

Following a 16:8 fasting plan is not the only option, you can also try a 24-hour fast for 7 days, among many other options.  

7-Day Bone Broth Fasting Schedule (24 Hour Fast)

• Breakfast: Herbal tea or plain black coffee (no additives)

• Snack time: 1 cup of bone broth 

• Lunch: 2 cups of bone broth

• Snack time: 1 cup of bone broth or low-calorie fruit-infused water

• Dinner: 2 cups of bone broth

Repeat the same eating schedule for 7 days. Eating times and the amount of meals are up to you.

Potential Challenges of a Bone Broth Fast and How to Overcome Them

1. Hunger pangs: Besides drinking bone broth, drink water to stay hydrated and to maintain satiety. 

2. Fatigue and weakness: Maintain a healthy intake of essential nutrients and electrolytes. Rest when you feel you need it and always listen to your body.

3. Experiment with flavors: If bone broth becomes too boring try introducing new ingredients to keep it interesting. 

4. Digestive discomfort: Ensure bone broth is well strained to minimize potential digestive issues. Reduce portions if you feel any discomfort. 

5. Stay motivated: set clear and realistic goals to help you stay focused and motivated. Use Fastic’s fast tracker to monitor your fasting and weight loss progress.

6. Who should avoid a bone broth fast: Pregnant or breastfeeding women and individuals with medical conditions like kidney disease should avoid bone broth fasting. Consult with a healthcare professional for a personalized fasting approach.

Making Homemade Bone Broth

The following is a list of essential ingredients to prepare a fasting-friendly bone broth.

• Bones (chicken, beef, pork, fish)

• Water

• Vegetables (celery, onions, carrots)

• Herbs and spices (parsley, turmeric, or ginger)

• Apple cider vinegar won’t break a fast and helps draw minerals out

• Salt for flavor

Instructions to Make Bone Broth

1. Use a slow cooker to preserve nutrients, and avoid high temperatures.

2. Cook bones on low for about 48 hours, occasionally top up with water.

3. Include vegetables and herbs for flavor and nutrition.

4. Add a splash of apple cider vinegar to draw out the minerals from bones. Use an organic one if possible.

5. Use bones high in cartilage and joints for maximum broth benefits.

6. Strain and freeze broth in glass jars to avoid chemical interaction with plastic.

To learn more about fasting and bone broth, or to explore other fasting methods for weight loss results, take the Fastic quiz. It will help you identify the best fasting plan for your objectives, eating habits, and routine.

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.