Bone Broth Fast- The Ultimate Reset
Do you need a way to kick off this New Year- or are you just in need of a physical reset? If so, a bone broth fast is a great option.
In addition to the benefits of intermittent fasting, a bone broth fast provides the added support of the amino acids, collagen, and glycine. The multiple nutrients found in bone broth can be incredibly beneficial, and consuming it on a regular basis is a great way to help you feel your best.
Bone broth is a natural source of nutrients like collagen, gelatin, several trace minerals, and anti-inflammatory amino acids, which support gut, skin, and joint health. With all these powerful benefits, allowing your body a break from traditional foods with the support of bone broth is an effective and powerful way to give your body a healthy reset.
How Do I Do a Bone Broth Fast?
A great question! To start- doing an effective bone broth fast does not mean you need to be proficient in making your own bone broth. Although homemade bone broth is wonderful, I knew if making my own was a requirement of this fast that there was no way I could do it.
Thankfully, there are several great options for store-bought bone broth that has all the benefits the homemade variety. My current favorite is the Kettle & Fire Brand– they have options such as Tumeric Ginger and Lemongrass Ginger Pho that are amazing!
The specifics: a bone broth fast is generally an extended period of time where you consume only bone broth, water, and herbal teas. Typically the fast lasts anywhere between 24 hours and 3 days. I would recommend starting slowly if you are in the habit of consuming large amounts of highly processed foods. Even a 12 hour fast has great benefits to your body.
While doing a bone broth fast, I consume between five to eight cups of bone broth per day. Although I do not consume any solid foods during this time, I do sometimes add MCT oil or Ghee for additional health benefits. With the numerous benefits of bone broth protein, this fast is a great way to hydrate, detoxify, and heal your body.
A bone broth fast excludes solid food, however, if you are new to fasting or are feeling light-headed, it’s okay to include one small meal of grass-fed meat and vegetables for every 24 hours of fasting. I have also had a handful of raw veggies (celery, carrots, cucumber, etc) during my fast if I was really struggling. You can also consume water plain or with a bit of lemon or lime and unsweetened herbal, non-caffeinated teas. Although not advisable, a cup of black coffee is acceptable if you choose not to go without caffeine.
I also avoid any strenuous exercise or activity while on a fast. Light walking or yoga is a great way to stay active and a little sweat is good for detoxifying the body, but overexertion should be avoided.
How Do I Prepare?
There are a few things I do to prepare my body, my mind, and my environment before starting:
Reduce the intake of highly processed or sugar-laden foods.
A few days before I begin a bone broth fast, I usually try to reduce my intake of foods and drinks that I know cause inflammation in my body. These include highly processed foods (anything in a package), foods with high sugar content or anything with artificial sweeteners, and alcohol. I have found that doing so helps me be more successful throughout the fast as well as increase the positive results from the fast itself.
Choose the days carefully and prep a positive mindset.
Although I think that anytime is a good time for a bone broth fast, I evaluate the days I choose to fast carefully to provide myself the greatest chance for success. Days that are full of appointments or commitments outside the house can be difficult to consume enough. If you work outside the home or know you will be on the go, an insulated thermos is a great way to take your bone broth on the road. Likewise, on days when there are celebrations or parties where you will have to either be out in a restaurant or preparing food to share, it could be difficult to sustain. Finding the time and space for sufficient rest and low stress will allow for better success overall.
Preparing mentally for a fast of any kind is an essential step in the process. If fasting is a common occurrence for you, then this prep will be much easier, but the mental process of self-deprivation is something that can be difficult if you are not prepared mentally. Researching the many benefits of a bone broth fast, creating positive affirmations to keep you motivated, and finding activities you enjoy that you can partake in while doing a fast will help provide the mental space and encouragement needed to be successful.
Gather supplies and find an encouraging partner
Gathering the needed supplies including bone broth, MCT oil or Ghee, lemons, fresh veggies and maybe even a fun new mug, will allow for greater success along the way. I have found that if I do not purchase all my bone broth ahead of time, I am more likely to quit a fast early, instead of replenishing my stock. Having lemons or limes on hand to add to my water as well as pre-slicing some veggies to grab as needed has also helped me to stay on track.
Finding someone to be an encouragement to you throughout your fast is a great way to stay motivated. Finding someone who wants to do a fast with you is an even better way to ensure you will stay on track and finish strong. If you don’t have anyone in your life that would understand what a fast is or why you want to do one, send me a message– I’d love to be your encouragement along the way!
Bone Broth FAQ
Can I eat anything during a bone broth fast?
It’s totally normal to feel hungry during a fast, although bone broth has great minerals and nutrients for the body, so you may not feel hungry at all. If hunger does become an issue, make sure you are consuming enough- you can always add an extra cup if needed. You can also add MCT oil or Ghee to help with hunger- although even healthy fats can sometimes cause stomach issues, so be cautious.
Also- eating a handful of fresh veggies is a good way to satisfy the need to eat. If you are new to fasting and really struggling, a small meal of grass-fed meat and vegetables is acceptable every 24 hours. Remember, you are doing great things for your body, so do what you need to stay on track.
How will I feel during a bone broth fast?
If this is your first time fasting or if you do not fast regularly, you might feel hungry during this fast. You can curb this by drinking a large glass of water or try some of the suggestions above.
If you usually consume a highly processed, high sugar diet, you may experience withdrawal symptoms including headache, fatigue, nausea, and other flu-like symptoms. Although unpleasant, remember that this is your body’s way of detoxing and is extremely beneficial to your overall health.
If you have a pretty clean diet- you may feel fantastic during this fast. Your body having a break from processing foods can reduce feelings of bloat, and increase your energy and mood.
How often can I do a bone broth fast?
If you are in optimal health, doing a bone broth fast once a week is a great way to keep your body in prime condition. If you are new to fasting, I would say no more than 1x month to begin and moving to once every other week as you progress.
This year I am planning on starting the year off with a 3-day bone broth fast and then scheduling a fast once per week every Monday. I am hopeful that I will see a reduction in some inflammation issues I have been having as well as an increase in my overall health.
Should I consult my doctor before beginning a bone broth fast?
YES! You should always consult your health care provider before beginning any kind of new diet or exercise. All of the information above is based on my own bone broth fasting experience and research that I have done as well as consultations with my own health practitioners. This is not intended to be a substitution for your own health care provider’s advice.
ALSO– please always continue to take all prescription medications and supplements as normal during a fast, unless directed otherwise by your health practitioner.
I hope you have found this information helpful and inspiring as you journey toward better health. If you are starting your first (or 100th) bone broth fast, let me know in the comments below. Also, feel free to send me a message– I’d love to encourage you along the way.
To your best health!