Looking to heal your body while losing weight? As you probably know, intermittent fasting has gained popularity in recent years as people are finding new ways to shed weight sustainably. Intermittent fasting started to promote weight loss but has proven to have other health benefits according to experts. Bone broth, best known for its gut-healing effects, has also been shown to help with weight loss (1). If you’re curious about how bone broth can work to support your intermittent fasting routine, then keep reading.
What is intermittent fasting?
Before diving into the benefits of coupling bone broth with intermittent fasting, let's first understand what intermittent fasting (IF) is. IF is an eating schedule where you go longer periods without eating, otherwise known as fasting. The most popular fasting windows include 16/8 and the 24-hour fast. This means you will go 16 hours without eating (including sleep) and then have an 8-hour window to eat during the day (2).
Why should I try intermittent fasting?
One of the reasons IF is so popular is because it doesn’t restrict the foods you eat, but rather the time you eat them. This is GREAT news if you’re tired of overly restrictive diets and want a creative way to limit the calories you’re eating throughout the day. Here are some of the other ways IF can benefit your weight loss journey:
- Improved Fat Burning: Fasting periods encourage the body to use stored fat for energy, resulting in fat loss.
Improved Insulin Sensitivity: IF can improve how your body responds to insulin, which is crucial for managing blood sugar levels and reducing the risk of weight gain (3).
- Appetite Control: Many people find that IF helps them control their appetite and reduce overall food cravings (4).
How does bone broth work with intermittent fasting?
What’s bone broth's role? Well, bone broth is a nutrient-rich liquid made by simmering animal bones, vegetables, and herbs. It is packed with various essential nutrients, including collagen, amino acids, vitamins, and minerals. Here are some ways a simple broth can help you with your weight loss journey:
- Low-Calorie Nourishment: Bone broth is low-calorie and nutrient-dense and can be consumed during fasting periods without breaking your fast.
Aids Digestion: The amino acids in bone broth, such as glycine and glutamine, support gut health and help alleviate digestive issues that some may experience during fasting.
Feel Fuller: The gelatin and protein in bone broth promotes a feeling of fullness which will help control your appetite.
- Hydration: Staying hydrated is crucial during fasting. Bone broth is a great way to up your daily fluid intake (5).
How to get the most from your bone broth?
To make the most of this dynamic duo, follow these best practices:
Choose High-Quality Bone Broth: Opt for homemade bone broth or a high-quality store-bought version with minimal additives and preservatives.
Eating Windows: During your eating window, use bone broth as a base for soups or stews to add essential nutrients to your meals.
- Variety: Experiment with different types of bone broth, such as chicken, beef, or even fish, to keep your diet interesting and varied.
Is it worth a try?
Absolutely! Intermittent fasting with bone broth is a winning duo that can enhance your weight loss efforts. By combining the benefits of controlled fasting with the nutritional richness of high-quality bone broth, you're better equipped to achieve your wellness goals and feel better doing it. To learn more about how you can use bone broth in your wellness journey, check out our Bone Broth Diet: 21 Days to Support your Weight Loss Journey.