The 3 day bone broth fast weight loss method has been proven to help shed those stubborn pounds safely and naturally. By giving your body a break from solid foods and nourishing it with nutrient-rich bone broth, you’ll not only lose weight but also cleanse your system and improve your overall well-being. In this article, we will delve into the details of how the bone broth fast works and how you can get started on your journey to a healthier, slimmer you.
Table of Contents
What is bone broth?
Bone broth is made by simmering the bones, marrow, and connective tissue of animals in water for an extended period of time, usually between 12-24 hours. This long-simmering process helps extract the collagen, amino acids, and minerals from the bones into the broth.
Bone broth has become known as a superfood due to its myriad of health and nutritional benefits. It contains protein, amino acids like glycine and proline, and minerals like calcium, magnesium, phosphorus, potassium, and more. The collagen found in bone broth provides the amino acids proline and glycine, which are particularly important for supporting healthy joints, skin, hair, and nails.
Bone broth also contains components with anti-inflammatory effects that can help reduce joint pain and inflammation. The amino acid glutamine helps maintain the function of the intestinal wall and treat “leaky gut” syndrome. The healthy fats from the bone marrow help stabilize blood sugar levels and appetite.
Due to this powerful combination of protein, amino acids, collagen, and nutrients, bone broth has become a staple of various diets and cleanses aimed at healing the gut, reducing inflammation, and losing weight.
Benefits of a 3 day bone broth fast
There are many purported benefits associated with doing a short 3 day bone broth fast. These include:
Promotes fat loss
During a fast, with very limited calorie intake, your body is triggered to burn through the glycogen (glucose) stores in your muscles and liver. Once those stores are tapped, your body burns fat tissue for fuel and energy. This metabolic state of burning fat for energy is called ketosis.
Consuming minimal calories from bone broth allows you to sustain a fasted state, where your body can more readily burn excess fat stores. This is because bone broth contains almost no carbohydrates but provides protein to prevent muscle loss during fasting.
Suppresses appetite
Another reason bone broth is useful during fasting is that the protein and healthy fats can help control hunger and cravings. The broth helps you feel satiated without consuming calories that would take you out of the fasted state. This makes bone broth fasting more sustainable and achievable for more people than water fasting.
Detoxification
Taking a break from solid foods provides your GI system with rest. Your body can use more of its energy on natural detoxification and cellular renewal processes instead of digestion. A bone broth fast gives your liver, kidneys, skin, and lymphatic system a chance to cleanse and regenerate deeply.
Anti-inflammatory effects
The amino acids found in bone broth, like proline, glycine, and glutamine, have anti-inflammatory effects. During fasting, existing inflammation in the body can be reduced. This includes potential inflammation in the joints, digestive system, skin, and elsewhere. Lower levels of inflammation set the stage for optimal health and vitality.
Improves digestion
The collagen, gelatin, and amino acid content of bone broth can help “seal” and repair the mucosal lining of the gastrointestinal tract. This promotes improved digestion and gut health. The amino acid glutamine also fuels the cells of the intestinal wall and maintains their integrity.
How to do a 3 day bone broth fast successfully
Doing your first bone broth fast properly is important to make it as smooth, effective, and comfortable as possible. Here are some key tips for your first 3 day bone broth fast:
- Pick your start date wisely – Make sure to begin your fast at a relatively low-stress time, not a very busy and hectic day. Avoid starting during travel or big events.
- Shop and prep – Obtain organic bones from a butcher or bone broth company and prepare your bone broth 2-3 days before starting the fast. You want ample bone broth already cooked, so you don’t need to worry about making it during the fast. Stock up on herbal teas, lemon water, and mineral water as well.
- Get plenty of rest – Plan to take it easy during the three days, limiting physical exertion and going to bed early. Your body needs rest to get the most from the fasted state. Manage your schedule and to-do list accordingly.
- Stay hydrated – Be sure to drink water consistently throughout the day. Herbal teas are also great for hydration and provide various benefits from their anti-inflammatory and antioxidant compounds.
- Manage electrolytes – During fasting, you can become deficient in electrolytes like sodium, potassium, and magnesium. Drink mineral water or bone broth and supplement if needed to avoid low energy, headaches, and muscle cramps.
- Drink broth when hungry – Throughout the day, if you feel hungry or have cravings, slowly sip on bone broth. Go for it whenever you need satiety or an energy boost. The more broth you consume, the easier the fast will be.
- Spice it up – Feel free to add spices like garlic, ginger, lemon, parsley, or turmeric to give your broth more punch and medicinal benefits. You can strain them out after simmering or leave them in the broth.
- Avoid other calories – Stick to zero-calorie beverages like water, unsweetened tea, and black coffee only. Don’t give in to snacking or having coconut oil in your coffee, for example. This will inhibit fat burning.
- Rest and relax – Use the time to pamper yourself with relaxing baths, meditation, naps, massages, nature walks, reading, or whatever helps you destress and recharge. Don’t overexert yourself physically.
After the 3 day bone broth fast
Once you complete your short-term bone broth fast, it’s crucial to properly and gradually break the fast to avoid unpleasant symptoms. Here are some tips:
- Reintroduce foods slowly – Begin with soothing foods like vegetable soups, steamed veggies, eggs, avocado or smoothies. Avoid heavy proteins, fats, sugars, and processed foods immediately after the fast.
- Chew thoroughly – Your digestive fire needs time to get back up to speed. Chew foods very thoroughly to make digestion easier when you do eat solid foods again.
- Don’t overeat – Stick to light, small meals, and snacks as you transition off the fast. Avoid the temptation to indulge or overeat.
- Listen to your body – Go slowly and pay attention to how your body responds as you reintroduce different foods. Adjust your diet accordingly.
- Supplement if needed – Breaking a fast depletes nutrients and electrolytes rapidly. Supplementing with a multivitamin, magnesium, potassium, and omega-3s can smooth the transition.
- Continue eating clean – Try to carry forward the momentum of the fast by continuing to emphasize healthy, whole foods focused on produce, clean proteins, and healthy fats.
- Expect an adjustment period – It’s normal to feel a bit off as you transition out of the fasted state. Allow your body time to adjust to digesting and assimilating nutrients again.
- Stay hydrated – Drink plenty of water and herbal tea as you break your fast to aid digestion and energy levels.
The first meal or two after your bone broth fast may not feel great. This is temporary as your digestive system ramps back up. Within a day you should feel more normalized as long as you take the transition slowly and deliberately.
Follow up with more fasting – Consider making intermittent fasting part of your routine 1-3x per week to maintain the benefits of fasting. Or do another round of bone broth fasting in a month or two.
Recipes for bone broth 3 day fast
Having simple, delicious bone broth recipes to rotate through is key to staying compliant and satisfied during the three days. Here are some tasty bone broth recipes:
Classic beef bone broth
Ingredients:
- 3-4 lbs beef marrow and knuckle bones
- 2 onions, roughly chopped
- 2 carrots, peeled and roughly chopped
- 3 celery stalks, roughly chopped
- 1 tbsp apple cider vinegar
- 2 bay leaves
- 1⁄2 bunch parsley
Directions:
- Place bones, vegetables, and apple cider vinegar in a slow cooker or stock pot. Cover with water by 2-3 inches.
- Bring to a boil, then immediately reduce to a low simmer. Simmer for 24+ hours, adding water as needed.
- Strain out bones and vegetables using a fine metal strainer.
- Add bay leaves and parsley and simmer 30 mins more.
- Allow broth to cool and then store in glass jars or containers. Freeze for later use.
Classic chicken bone broth
Ingredients:
- 1 whole chicken carcass
- chicken feet or wings
- 1 onion, chopped
- 2 carrots, chopped
- 3 celery stalks, chopped
- 1 tbsp apple cider vinegar
- 2 sprigs fresh thyme
- 1⁄2 bunch parsley
Directions:
- Place chicken carcass and feet/wings in a slow cooker or stock pot. Cover with water by 2-3 inches.
- Bring to a boil, then immediately reduce to a low simmer.
- Simmer for 12-24 hours, adding water as needed.
- Add onion, carrots, and celery halfway through the simmering process.
- Strain broth through a fine metal strainer to remove bones, vegetables, and impurities.
- Add apple cider vinegar, thyme, and parsley and simmer for 30 mins more.
- Allow broth to cool and store in glass jars or containers in the fridge or freezer.
Fish bone broth
Ingredients:
- 2-3 lbs fish bones and heads (salmon or whitefish)
- 1 onion, chopped
- 3 celery stalks, chopped
- 1 cup white wine
- 1 lemon, sliced
- 1⁄2 bunch dill
Directions:
- Place fish bones/heads, onion, and celery into a stock pot or slow cooker. Cover with water by 2-3 inches.
- Bring to a boil, then reduce to a gentle, and simmer for 6-12 hours.
- Add white wine, lemon slices, and dill, and simmer 30 minutes more.
- Strain the broth through a fine metal strainer.
- Allow broth to cool before freezing or refrigerating in glass jars or storage containers.
Turmeric golden paste broth
Ingredients:
- 4 cups chicken or beef bone broth
- 1 tbsp coconut oil
- 1 tbsp turmeric powder
- 1 tsp black pepper
- 1 cloves garlic, minced
- 1 inch ginger, grated
- Dash of cinnamon
Directions:
- Heat broth with coconut oil over medium heat until just simmering.
- Add turmeric, black pepper, garlic, ginger and cinnamon.
- Simmer gently for 10 minutes.
- Drink broth warm or chilled. It can be frozen as well.
Medicinal bone broth with herbs
Ingredients:
- 4 cups beef, lamb, or chicken bone broth
- 1 onion, chopped
- 3 cloves garlic, chopped
- 1 inch ginger, chopped
- Juice from 1 lemon
- 1⁄2 tsp cumin
- 1⁄2 tsp coriander
- Sprigs of parsley, cilantro and mint
- Cayenne pepper, paprika, turmeric to taste
Directions:
- Heat bone broth over medium until simmering gently.
- Add onion, garlic and ginger. Simmer for 10 minutes.
- Add lemon juice, cumin, coriander, and herbs. Remove from heat.
- Let stand for 15 minutes, then remove herbs.
- Season with cayenne, paprika, and turmeric.
These recipes provide you with nourishing and varied bone broth to make your 3 day fast easy. Adjust spices to your preference. Sipping the broth whenever hunger arises will sustain you.
Tips for a successful first bone broth fast
Here are some additional tips to help you complete your first bone broth fast comfortably:
- Stay busy and distracted to make the time pass more quickly. Dive into work, projects, reading, or hobbies.
- Keep your environment free of food temptations. Ask others not to eat around you.
- Get outdoors daily, if possible, for fresh air, nature, and walking. This provides a mental boost.
- Stay connected with encouraging friends or join an online fasting community. Accountability helps motivation.
- Drink warm or chilled broth. Varied temperatures can make the broth more appealing in the long term.
- If hunger or cravings are persistent, increase your broth intake. Top up your cup frequently.
- Focus on the health benefits you’ll achieve to stay inspired and on track.
- Allow yourself to rest. Don’t pressure yourself to maintain your normal routine or be highly productive.
- Go slowly and pay attention to how your mind and body respond as you fast and break the fast.
- Supplement with electrolytes if you start feeling muscle cramps, headaches, fatigue, or brain fog.
- Break your fast slowly and carefully. Sudden eating can shock your system.
- Keep fasting if you feel good. You can extend past three days as long as you are comfortable.
- Stay positive! Remind yourself that any discomfort is temporary and worth it for the wellness payoff.
A short-term bone broth fast, when approached deliberately, can yield powerful health and weight loss results with minimal discomfort. Use tips like these to create the best experience and set yourself up for success on your first bone broth fast.
What happens during a 3 day bone broth fast?
Bone broth contains protein and minerals from animal bones, bone marrow, skin, and connective tissue simmered for 12-24 hours in water with added vinegar. This long cooking time extracts beneficial compounds like collagen, proline, glycine, and glutamine into the broth.
During a bone broth fast, you consume several cups of this liquid broth daily while avoiding solid foods. Some people also drink non-caloric fluids like water, coffee, and tea.
Consuming minimal calories from the broth induces a fasted state. You are still ingesting some protein and nutrients, unlike a water fast.
In this fasted state, several biological processes occur:
- Your body taps into glucose stores and then fat stores for energy. This leads to fat burning, especially from belly and visceral fat.
- Hunger diminishes after 24-48 hours as ketone production increases. Ketones suppress appetite.
- You lose water weight rapidly as glycogen stores are depleted.
- Your digestive system gets a rest from solid food, allowing cleansing and cellular repair.
- Anti-inflammatory processes are initiated, which can reduce joint pain, bloating, and swelling.
A 3 day fast effectively instigates fat metabolism while supplying protein to protect lean muscle mass. This leads to accelerated weight loss over a short period.
3 day bone broth fast weight loss results
Most people lose between 3-7 pounds during a 3 day bone broth fast. However, a lot of this initial weight loss is water weight rather than pure fat loss.
As your glycogen stores empty, you excrete the water that is bound to glycogen. You also lose water through increased urination as your kidneys flush toxins and ketones.
Once you return to eating normally after the fast, you will regain around 2-4 pounds of water weight as your glycogen stores are replenished.
The fat loss from a brief 3 day bone broth fast may be around 1-2 pounds. This fat loss occurs mostly around the abdominal organs and belly region. Brief fasts burn visceral fat located deep in the abdomen most readily. This type of fat is linked to inflammation, insulin resistance, cardiovascular disease, and diabetes risk.
Although total fat loss is modest from a 3 day fast, focusing the loss in the abdominal and visceral regions can significantly boost metabolic health. Even minor visceral fat reductions decrease disease risk and allow longer-term weight loss.
Other benefits and results
In addition to initial weight loss, especially around the middle, a 3 day bone broth fast can provide other benefits:
- Reduced inflammation, which can decrease joint pain, stomach bloating, acne, and puffy eyes
- Improved digestion from the collagen in bone broth healing the gut lining
- More regular bowel movements and reduced constipation
- Mental clarity and focus from being in a fast state
- Decreased sugar cravings and hunger after acclimating to no solid food
- Lower blood sugar and healthier insulin sensitivity support fat loss
- Improved sleep, mood, and energy in some people
- Healthier skin, nails, and hair from collagen compounds
- Cleansing of the liver, kidneys, and lymphatic system
Short-term weight loss often motivates people to stick to healthier eating patterns after the fast as they see initial results. Intermittent fasting routines become easier after experiencing hunger-reduction.
Maximizing long-term weight loss
To maximize fat-burning results after a bone broth fast:
- Slowly transition your diet to emphasize lean proteins, vegetables, fruits, nuts, and seeds.
- Avoid added sugar and limit refined grain foods to support stable blood sugar.
- Stay well hydrated and consume bone broth 1-2 times per week.
- Consider a ketogenic diet focusing on high protein and high-fat foods while restricting carbs.
- Incorporate intermittent fasting like 16:8, where you fast 16 hours a day and limit eating to an 8-hour window.
- Exercise regularly, combining cardio interval training with weight lifting.
- Support your microbiome with probiotic foods and supplements. Get adequate fiber each day.
- Manage stress levels with meditation, yoga, massage, and sufficient sleep.
- Further cleanse your body with sauna sessions, lemon water, and gentle herbal detox teas.
The initial results from a 3-day bone broth fast can instill motivation to continue weight loss efforts. Follow up with a nutritious whole foods diet, daily movement, stress management, and other healthy habits.
Potential side effects
Bone broth fasts are considered safe for most healthy people for a short duration, under 3-5 days. However, there are some potential side effects, including:
- Hunger, food cravings, irritability, and dizziness from calorie deficit and low blood sugar
- Headaches, muscle cramps, and fatigue from electrolyte imbalance and dehydration
- Constipation from lack of fiber
- Brain fog, weakness, and nausea as the body adjusts to carbohydrate withdrawal
- Orthostatic hypotension, elevated heart rate, and heart palpitations from the fasted state
These side effects are usually worse when first starting the fast as your body adjusts. Drinking adequate mineral-rich bone broth and electrolytes can minimize symptoms. Pay attention to your body and discontinue fasting if you feel unwell.
The takeaway on 3 day bone broth fasting
A 3-day bone broth fast is an effective strategy to kickstart weight loss results due to bone broth’s high protein, low carb nutritional profile. It also provides various wellness benefits related to detoxification, gut health, inflammation, and aging.
Following the guidelines and suggestions in this article will help you execute a short-term bone broth properly. Avoid fasting if you have any underlying health conditions, and check with your doctor before making major diet changes.
Approached with care and wisdom, brief intermittent fasting periods using bone broth can amplify health and potentially contribute to sustainable weight loss over the long term.