Fasting can be done with different methods. Bone broth fasting is another option you might consider if you want to lose weight or improve your health.
Drinking bone broth offers protein, good fats, collagen, and essential minerals. It is popular among keto, low-carb, and paleo dieters.
Unlike sweet beverages, a warm mug of chicken bone broth won’t cause your blood sugar to spike. Bone broth has one of the best nutritional compositions, which can help make the most out of your fast.
What Is Bone Broth?
Bone broth is a nutrient-rich dish created by boiling animal bones and connective tissues in water for a long time.
While the research into these substances is still in its early stages, it implies that bone broth may have important health benefits1.
Simmering bones for an extended period of time is what gives bone broth its nutritional benefits. Once cooked, you’re left with a collagen-rich healing elixir that has been found to improve the condition of your stomach, joints, and bones. It contains amino acids, vitamins, and other nutrients2.
Drinking bone broth contains significant amounts of gelatin, collagen, and amino acids like glycine and proline. Minerals like calcium, magnesium, iron, and zinc are also present in bone broth.
Important Components Of Bone Broth
1. Glycine
Glycine has anti-inflammatory properties, boosts immunological function, and shields biological tissues from damage3.
Glycine has been utilized as a nutrient to treat inflammatory diseases and metabolic disorders, prevent tissue damage and enhance wound healing4.
It has also been demonstrated to enhance sleep quality5.
2. Collagen
Collagen is the primary structural component of the human body found in skin, hair, ligaments, bones, and other body tissues. Some benefits of collagen include:
Reduced osteoarthritis symptoms and joint pains6.
- Increased hydration and flexibility of the skin7,8,9.
- An early research has demonstrated that collagen may improve intestinal health. According to a study, collagen peptides significantly reduced the leaky gut processes in human cells10.
- According to another study, drinking bone broth doesn’t have the same amount of collagen as dietary supplements11.
If you want to increase your collagen intake significantly, collagen supplements may be the best choice.
3. Gelatin
Gelatin is a jelly-like substance that develops in chilled bone broth. Essentially, it is cooked collagen.
Gelatin can protect the digestive tract’s mucous lining and aid in the healing of leaky gut because it can absorb water.
A gelatin tannate- a combination of tannic acid and gelatin, improves the gut’s mucus barrier and repairs the gut lining12.
What Is Bone Broth Fasting?
Bone broth fasting is a modified intermittent fasting that entails bone broth to be consumed in place of meals.
Bone broth gives your body the vital amino acids it needs while giving your gut a break from inflammatory meals that contain anti-nutrients, such as grains or vegetables.
Bone broth is made from animal parts like bones and marrow, skin and feet, tendons, and ligaments.
In addition to animal parts, bone broth frequently contains fresh herbs, vegetables, and acid, all simmered gently over days to let the ingredients release their nutrients.
The most widely consumed varieties include chicken bone broth and beef bone broth.
To begin with, a bone broth fast often lasts for a prolonged period, during which you consume only bone broth, water, and herbal teas.
Benefits Of Bone Broth Fasting
When you are ill, you frequently lack an appetite, which prevents you from eating delicious, high-quality, protein- and fat-focused foods. Instead, we force-feed ourselves carbohydrates.
This is where a bone broth may be highly beneficial for gut health and used as a tool when recuperating from an immunological shock caused by a cold, the flu, or food poisoning or when experiencing an active autoimmune flare.
Other benefits of bone broth fasting include the following:
1. It can enhance cognition, memory, and sleep.
Essential amino acids in bone broth function as inhibitory neurotransmitters for synthesizing the chemicals and hormones that support healthy sleep, clear thinking, motivation, memory, and decision-making13.
Glycine intake has been shown to aid sleep, reduce anxiety symptoms, boost memory, and improve mental performance in persons who have trouble falling asleep14.
2. Aids in liver and digestive system detoxification.
One of the body’s most potent detoxification substances, glutathione, can be increased in your system by consuming bone broth.
Glycine is required to produce glutathione, which aids in the liver’s removal of extra chemicals, hormones that have been stored, and other waste. Other minerals, acids, and electrolytes, such as acetic acid (found in apple cider vinegar, which is frequently included in bone broth recipes), magnesium, and sulfate, can further speed up the detoxification process15.
3. Boosts immunity.
Bone broth fast may increase the number of good bacteria in the gut, and stronger immunity is closely tied to good gut health (not to mention many other aspects of health, like hormonal balance and weight regulation)10.
Probiotics, or good bacteria in the stomach, can activate specific genes that control inflammation and suppress undesirable symptoms.
4. Enhances digestive functions.
Collagen, a protein required to create the tissue that lines the GI system, is in bone broth. Collagen can help with the symptoms of IBS (irritable bowel syndrome), leaky gut syndrome, and acid reflux by soothing and protecting the lining of the digestive tract.
As seen on research, patients with IBS/IBD have been found to create less collagen in their digestive systems. Increased intakes can close microscopic gaps and thicken mucus membranes in the GI tract, preventing chemicals and partially digested food from escaping into the bloodstream16.
Drinking bone broth will help you add some collagen intake to your body while on intermittent fasting.
5. Contains vital minerals.
Bone broth supplies minerals and electrolytes like calcium, phosphorous, magnesium, sodium, potassium, sulfate, and fluoride since it is produced from animal bones and parts, which are concentrated sources of many nutrients.
The electrolyte imbalance, dehydration that can happen during a fast, weariness, mental fog, moodiness, and muscle spasms or weakness can all be avoided in this way.
6. Aids in preventing muscle loss.
It is possible to lose weight while intermittent fasting, which may result from decreasing muscle (and subsequently strength). Fortunately, glycine and proline, which assist in stopping the deterioration of priceless protein tissue found in muscles, are still obtained during a bone broth fast.
A bone broth fast may even aid in natural muscle relaxation, joint pain relief, and muscle rehabilitation because collagen is known to combat the symptoms of arthritis17.
7. Glows Your Skin.
Although consuming more collagen is believed to lessen the look of cellulite, you probably won’t see any changes in as little as a few days.
Lack of collagen-based connective tissue leads to the development of cellulite.
Higher collagen intakes have been linked to hydration, skin barrier function, and a decrease in aging symptoms such as wrinkles, fine lines, and sagging, according to studies18.
Different Methods Of Doing Bone Broth Fast
Bone broth fast can be tailored to your goals and needs.
Before beginning the bone broth diet, it’s essential to consult a physician or any other certified healthcare professional.
Here are various safe methods to try bone broth fast:
- Try intermittent fasting while consuming bone broth which involves not eating for 12 to 15 hours each day (usually through the night and morning).
- If you have a susceptible system, you may choose to stay with only beef stock since it seems to be the most well-tolerated, or you may choose to use a variety of different stocks (chicken or beef bone broth and fish stock).
- Probiotics and fermented foods should be consumed both during and after the fast to increase the intake of good bacteria.
Who Can Do Bone Broth Diet?
Bone broth fast can be included in any weight loss program because it works well to treat the digestive system, lessen fermentation in the gut, minimize gas buildup, and avoid gut permeability and inflammation.
However, not everyone can do a bone broth fast.
Consuming bone broth fast is right for you if you experience the following:
- Anyone who exhibits symptoms of a weakened immune system, such as falling sick frequently or experiencing chronic respiratory conditions like asthma.
- People reacting negatively to medicines.
- Those who experience arthritis pain.
- Anyone seeking to feel more energized, enhance their skin’s attractiveness, and boost their mental clarity.
- Those who have stomach issues (like leaky gut syndrome, inflammatory bowel disease, or IBS).
- Those who struggle with the symptom.s of an autoimmune condition, fatigue, sluggishness, and poor sleep.
Does Bone Broth Break A Fast?
Any calorie-containing consumption will terminate autophagy fast. Having said that, bone broth breaks a fast while providing some advantages of intermittent fasting.
You might try a bone broth fast as an alternative instead of eliminating bone broth entirely. With a bone broth fast, you will eat your regular meal during the feeding window and consume collagen and bone broth during the fasting window.
How To Make A Nutrient-Dense Bone Broth?
Making your own bone broth is simple. You may create bone broth on your stovetop or with the help of an electric pressure cooker or slow cooker.
Identify a source of premium bones first. Specialty grocery stores, butcher shops, and farmers’ markets provide free-range, organic poultry and cattle that have been raised on grass. Any premium animal bones, such as those from hog, lamb, or fish, may also be used.
You can also add vegetables and herbs, like kale, parsley, cilantro, or carrots.
Optional seasonings such as chili flakes and turmeric can be added.
Takeaways
Combining bone broth and intermittent fasting offers a number of benefits, including the potential to aid in weight/fat loss, enhance digestion and intestinal health, make skin glow, supply vital minerals, prevent muscle atrophy, support liver function, and aid in restful sleep and mental clarity.
The fact that a bone broth fast is a great way to increase collagen, a type of protein required to form healthy tissue found throughout the body, sets it apart from other fasts.
You can use chicken or beef on a bone broth diet.
Choose a fasting method that works for you: a weekly fast, a daily intermittent fast, or a quarterly gut reset.
Consistency is essential for long-term benefits, as it is with most healthy habits.
