17 Mar Bone Broth and Intermittent Fasting
Bone broth and intermittent fasting are familiar resources for people on the path to healthy living. Whether your goal is to cut weight, gain nutrition, or cleanse your gut, these two often appear among suggested food and habit recommendations.
What is Intermittent Fasting?
Intermittent fasting is an approach to eating in which one alternates between periods of restricted calorie intake and periods of normal or increased calorie intake.
Intermittent fasting aims to reduce your overall calorie intake, promote weight loss, and improve insulin sensitivity. Some popular forms of intermittent fasting include:
- The 16/8 method is 16 hours of fasting, eating only within an 8 hour window
- The 5:2 diet entails eating regularly for five days a week and restricting calorie intake for two non-consecutive days.
- The Eat-Stop-Eat method involves fasting for 24 hours one or two times weekly. You can begin the fast when you stop eating from one breakfast to another or whenever it works best for you, so long as it lasts for 24 consecutive hours.
Bone Broth and Your Fast
Bone broth is a liquid made by simmering bones, usually from beef, chicken, or fish, along with vegetables, herbs, and spices, for an extended time.
The slow cooking process allows the release of nutrients, minerals, and collagen from the bones into the broth. The resulting broth is typically strained to remove any solid pieces and can be used in a soup or as a base in other recipes.
Use bone broth during intermittent fasting. A bone broth fast encourages individuals to consume only bone broth for a specified period of time, usually ranging from one to three days. The purpose of a bone broth fast is to allow your body rest and healing, providing it with essential nutrients and vitamins.
Bone broth and intermittent fasting can be combined as part of your health and wellness regimen. During intermittent fasting, bone broth can be consumed to provide your body with essential vitamins and minerals while maintaining the benefits of fasting.
One common way to combine bone broth and intermittent fasting is to consume bone broth during your “eating window” and only water or calorie-free beverages during your fasting period. Another option is to consume bone broth in the morning or early afternoon, followed by fasting for the remainder of the day.
Bone Broth and Keto
Bone broth can help you stay in ketosis if you follow a ketogenic diet, as it’s low in carbohydrates yet high in protein and healthy fats. However, if you consume it outside your eating window, you will have broken your intermittent fasting because the requirement is to have less than 30 calories, yet a cup of bone broth contains 40-50.
Bone Broth Benefits
However you incorporate bone broth into your diet, you stand to enjoy these benefits:
- Gut Health – Bone broth contains collagen, which can help to heal and seal the gut lining, helping to improve your overall gut health and reduce inflammation.
- Joint Health – The collagen in bone broth also helps to support joint health and mobility by helping to reduce inflammation and repair joint tissues.
- Immune Booster – Bone broth contains essential vitamins and minerals like magnesium, calcium, and phosphorus, which can boost your immune system and help fight infections.
- Better Sleep – The amino acid glycine, found in bone broth, has been shown to improve sleep quality and reduce insomnia symptoms.
- Improved Skin Health – Bone broth can help improve skin health by increasing skin elasticity and reducing the appearance of fine lines and wrinkles.
- Weight Management – A low-calorie, high-protein food, bone broth can help with weight management and satiety, making it a great addition to a healthy diet.
Bone broth and intermittent fasting are excellent options individually that can help you achieve your health goals. Combined, they are even more impressive and complement each other well. Whatever your diet approach, there’s no denying the benefits of bone broth, and when it comes to a nutrient packed bone broth you can trust and enjoy easily on the go, anytime, anywhere, it doesn’t get more compact and convenient than Broth by Design.