Does Bone Broth Break a Fast | Benefits of Bone Broth | Bone Broth During Intermittent Fasting | Bone Broth Intermittent Fasting
Generally, what we drink during intermittent fasting is quite clear. You can consume anything during your eating window, but calories are a complete NO during the fasting period. But, can you drink bone broth while fasting? Does bone broth break your fast?
Many people like bone broth and is a highly recommended low-calorie beverage. It is nutrient-rich and is believed to have many nutritional benefits.
Does Bone Broth Break a Fast?
During intermittent fasting, we aim to achieve ketosis so that our body burns fat for energy. Here, breaking the fast means affecting the process of ketosis. Hence, technically bone broth breaks your fast.
During intermittent fasting, low-calorie beverages like black coffee or tea are allowed. Bone broth is high in proteins and low in calories; hence, it can be ok to consume bone broth during extended fasting periods. The ultimate goal of intermittent fasting is to put your body in a fat-burning state, and bone broth doesn’t affect it much as it doesn’t contain carbs so won’t kick you out of ketosis.
Though bone broth breaks your fast, your body continues to burn fat. Bone broth can help you feel fuller during prolonged fasting hours.
Also, it is believed that bone broth doesn’t affect the benefits of your intermittent fasting. In fact, breaking your fast with bone broth in your eating window can enhance these benefits.
Benefits of Bone Broth
Bone Broth is Nutrient-Rich
Bone broth contains proteins, amino acids, and minerals like calcium, iron, potassium, phosphate, zinc, manganese, etc. It is also a good source of collagen, which improves your bone health.
Low- Carb and Low- Calorie Beverage
Bone broth is a low-calorie drink that is a perfect choice to ease your body out of fasting. After prolonged fasting, consuming bone broth helps you avoid binge eating. Bone broth allows your body to adapt slowly to your eating period.
Promotes Better Sleep
While preparing bone broth, the bone releases some nutrients. Glycine is one such nutrient, which is a non-essential amino acid. Research says that Glycine aid in better sleep. It is considered the most effective and safe option to improve your sleep.
Supports Weight Loss
Bone broth is enriched with proteins that keep you full for an extended period. It supports your calories restriction and intermittent fasting routine.
Bone Broth During Intermittent Fasting
Technically bone broth breaks your fast but it is also true that it helps to maintain the benefits of your intermittent fasting.
Here are some benefits that you can look for while having bone broth during your fasting period;
Improved Insulin Sensitivity –
Intermittent fasting is believed to be an effective way to improve your insulin sensitivity. However, short-term fasting will not help you to achieve insulin sensitivity.
Hence having bone broth during your fasting period can help you prolong your fasting, stay satiated and hydrated and also sleep better. All these factors play a significant role in improving your insulin sensitivity.
Sometimes if you have any underlying health problem, fasting can lead to nutrient deficiency and various health complications. Bone broth is nutrient-dense; it consists of glutamine that strengthens your intestinal wall and reduces the risk of inflammation.
When Should You Consider Including Bone Broth in a Fasting Window?
If you are the type who follows an intense workout in the fasted state, then it is a good idea to have bone broth before your workout. Just like a pre-workout supplement, bone broth helps you adapt and strengthen your tissues and bones.
Also, if you follow a prolonged fasting period and face issues like cravings, hunger pangs, or fatigue; include bone broth in your fasting window. If you fear having any nutrient deficiency due to fasting, consume nutrient-rich bone broth during fasting.
Bone Broth Intermittent Fasting
Bone broth intermittent fasting is a modified type of intermittent fasting where you keep having warm bone broth throughout the day instead of food. This easy-to-digest, nutrient-rich beverage gives your digestive system enough rest to heal and reset.
As mentioned earlier, bone broth nourishes your gut health, reduces inflammation, and allows every system of your body to heal. Also, one of the best advantages of bone broth intermittent fasting is it helps you get rid of your hunger pangs and fast for an extended period.
To know about benefits of extended fasting check: Prolonged Fasting 101: How To Do It & Are The Benefits Worth It?.
How to Follow Bone Broth Intermittent Fasting
Generally, people continue to fast for 72 hours while having only bone broth. You can also follow a 16/8 approach where you have bone broth in the morning and have your calories in the afternoon.
You can also try the 5/2 intermittent fasting type where you can consume only bone broth on two days of your fasting. For the rest of the 5 days, you can eat normally.
How to Break Your Bone Broth Fast
Breaking bone broth intermittent fasting should be done with caution. It is believed that sudden consumption of carbs can lead to a significant blood glucose spike. Hence, consider breaking your fast with some salads and eggs. Try shifting to carbs slowly from small meals to larger ones.
Special Tip for Bone Broth Intermittent Fasting
When you are following bone broth fasting, make sure you also consume enough water and electrolytes. During low electrolytes, you may experience;
- Muscle cramps
- Confusion thirst
- Irregular heartbeat
- Muscle weakness
Also, do not buy any stock that has a lot of preservatives and salt. If you experience any symptoms that make you feel worse, stop fasting and gradually take some calories. Visit your doctor and discuss your symptoms.
If you ask, does bone broth break a fast? The answer is, technically, Yes!
However, it doesn’t affect the benefits of your fast, supports ketosis, and keeps your body in a fat-burning state. Bone broth is also packed with nutrients that offer various benefits and keep you satiated.
Bone broth intermittent fasting is a different style of fasting that can be considered a sustainable fasting approach. Although it is considered safe, you should consult your healthcare provider before trying it.