According to a research health article, doing a bone broth fast can improve your metabolism and immunity. It can also help to support your digestion and detoxification. This fast is preferred by most because you will not fill hungry or lose muscle mass while at it. This article breaks down the 3- day bone broth fast for weight loss
WHAT IS BONE BROTH AND WHY IS IT HEALTHY?
Bone broth is a nutritious type of broth which you can make from the bones of animals like chicken, beef, lamb or fish.
The bones are usually simmered in water for 8+ hours. To add to the nutrient content and also make it more enjoyable, other people prefer using spices and organic vegetables on the broth.
The broth is considered healthy because as it simmers, the bones release a compelling set of nutrients, including collagen, gelatin, phosphorous, calcium and magnesium.
Consuming these nutrients will help you harvest many benefits, which we will look at later in the article.
CAN YOU LOSE WEIGHT ON BONE BROTH FAST?
This diet trend should be your plug if you want to lose weight. The new diet trend is a low carb diet combined with intermittent fasting.
This diet boasts of helping you lose that weight fast enough, with results being evident as early as the first 3 days.
HOW IT WORKS
The 21- days bone broth diet was created by a naturopathic doctor called Kellyann Petrucci, who wrote a book on the diet.
In this book, Kellyann explained that different health professionals conducted a 21- day research. As per the data that was collected, the participants lost up to 15 pounds and 4 inches.
The diet fast will work for your weight loss because, first and foremost, you will consume bone broth, which is liquid.
Secondly, you will remain hydrated and fuller for longer. Third, the fasting period will also help you to lose weight effectively. Finally, the feeling of fullness you get from the broth will make you less dependent on processed or sugar-packed foods.
HOW TO PREPARE FOR A 3- DAY BONE BROTH FOR WEIGHT LOSS
Here are tips to help you prepare for the 3 days fast you are about to embark on.
ENSURE YOU HAVE A GOOD SUPPLY OF BONE BROTH
Ensure that you have enough bone broth because, in the next three days, that is what you will survive on.
You can make lots of it and store it in your fridge to avoid last-minute hustles.
Since this fast diet will see you drink an approximate 2 or 3 quarts of bone broth, having at least a gallon and a half will help sail you through.
CREATE TIME FOR AMPLE REST
By doing number one above, you will have hacked this step.
As it is, fasting is always associated with enough rest. Your body needs ample rest.
You should not embark on this fast if you have a stressful work project or rather if you are in transition. Alternatively, the weekend is the preferred time when you are all calm and resting.
GET RID OF ALL THE SNACKS FROM YOUR HOUSE
Well, this tip might be necessary or not. Only you can tell.
Donating those bags of cookies you have packed up could actually be the best step here. Consider this to avoid cases of you cheating the diet.
Alternatively, if you can control your snacking pangs, you can leave them.
EASE BACK TO EAT
After completing the 3- day bone broth fast for weight loss, do not go to the next eat out joint to celebrate.
Remember that you have just given your digestive system a rest and reset. Your system has just had actual healing within the three days. Do not corrupt it.
A COMPLETE GUIDE TO THE 3- DAY BONE BROTH FAST FOR WEIGHT LOSS
Now that you are already familiar with how the diet works, here is a guide to doing the 3 days fast to help you in your weight loss journey.
When you wake up in the morning feeling hungry, reach for some warm bone broth.
You can season it with salt ingredients such as salt, pepper, garlic, turmeric and cayenne.
You can also feel free to add some freshly grated ginger or turmeric root if you want. Also, consider adding bits of fat to help you satiate.
However, if you have never stayed a day without dairy, this fast will provide you with the best grounds to try it out and see the outcome.
If you’re a fan of dairy, consider using ghee or grass-fed butter and whisk everything into your broth.
Here is the breakdown:
Breakfast: drink one cup (237ml or 8 Ounces) of bone broth
Morning snack: this is only if you feel hungry, which is not likely to be the case.
Lunch: 1 cup of bone broth
Afternoon snack: 1 cup of bone broth. This should be taken only if you feel hungry.
Dinner: 1 cap of bone broth
Evening snack: 1 cup of bone broth. You are also allowed a snack at this time, such as scrambled eggs with ghee and sauteed greens.
Repeat this guide for the three days. Also, herbal non-caffeinated tea is fine. However, you should avoid sweetening it with sugar, honey or stevia.
Ensure that most of what you eat is bone broth.
BENEFITS OF THE 3- DAY BONE BROTH FAST FOR WEIGHT LOSS
IMPROVED BLOOD SUGAR
One of the benefits of the 3- day bone broth fast for weight loss includes improved blood sugar. This is because the diet fast will restrict your intake of carbs.
According to a review published in Pub Med on reduced-calorie diets for type 2 diabetes people, low carb diets are more effective than low-fat diets when it comes to improving blood sugar.
WILL LEAD TO A YOUNGER SKIN
Another benefit of the 3- day bone broth fast for weight loss is that it will give you younger-looking skin.
In his book, Petrucci elaborated that consuming bone broth was good in diminishing wrinkles due to the collagen content it has.
According to a randomized controlled trial, bioactive collagen hydrolysates’ ingestion was found to enhance facial skin and reduce facial ageing signs.
In this trial, two types of collagen hydrolysates were taken for a clinical trial. In the end, the one with collagen was found to be effective for anti-ageing properties.
This diet boasts of a high amount of collagen, which is good for a clean and healthy gut.
Experts have also found that collagen may help promote gut health by strengthening your digestive tract’s mucosal lining.
Since obesity is linked to an increase in the release of inflammation compounds, a weight loss diet such as the 3- day bone broth fast may help reduce inflammation.
LESS JOINT PAIN
Again, this problem can be caused by too much weight, resulting in too much pressure and strain on the joints.
Alternatively, considering a weight controlling diet such as the 3- day bone broth fast my come in handy for you.
The 3- day bone broth fast is a sample of a weight loss diet just like any other. As it is, people respond differently to different diets.
Alternatively, if a certain aspect of this diet does not work for you, consider lowering your calories for safer weight loss.