Bone broth is one of the healthiest dishes you can make for yourself. It’s a staple of the keto diet and also helps during intermittent fasting. It supplies nutrients to your body which you need to not only sustain yourself, but stay active. It’s particularly good for people who prefer 16-18 hours of fasting.
Bone broth basically combines a low-carb, paleo diet with intermittent fasting. It doesn’t contain any solid foods, hence, it has a smaller chance of breaking your fast. However, it’s not necessarily more effective than a standard reduced calorie diet.
That being said, one of the benefits of bone broth is its contribution to the intermittent fasting diet.
Let’s take a look at some choices for the best bone broth for intermittent fasting.
Best Homemade Bone Broth for Intermittent Fasting
The two basic types of bone broth include beef and chicken bone broth. Both are great components of a low-carb, paleo diet and have other incredible benefits. Which one is better for you? Let’s find out.
Chicken Bone Broth
Chicken Broth Has a Greater Number of Electrolytes
If you prepare a classical chicken bone broth, then you’ll get more hydrating electrolytes than beef bone broth. These include potassium, magnesium, chloride, and phosphorus at three times the amount than beef bone broth. This makes chicken broth a great afternoon snack.
Chicken Broth is Easier to Prepare
Chicken bone broth is much easier to prepare. That’s why it’s much more preferred when it comes to preparing a snack for yourself. Why?
Chicken is much easier to come by in most parts of the world in comparison to beef. Also, chicken is cheaper than beef in several areas of the world.
Chicken bones are much less dense than cow bones. As a result, you need more time to prepare beef bone broth.
This is another reason for chicken broth being a great afternoon snack. It’s very easy to prepare.
However, other than the economic benefits, chicken bone broth has several advantages over beef bone broth.
Chicken Broth is Better for Your Skin
For one, chicken bone broth is better for skin health. Certain studies have shown that it can reduce visible signs of skin aging. These signs including wrinkles, crows feet, etc.
This happens because chicken increases the amount of collagen and hyaluronic acid in your skin.
Chicken is More Versatile
If you’re feeling like having a different kind of bone broth for your lunch or dinner, chicken is more versatile. What this means is chicken bone broth doesn’t have the flavor or odor that beef bone broth does. In comparison, beef bone broth leaves its flavor everywhere.
So, if you’re thinking of preparing soups, or even smoothies, chicken bone broth is better.
Beef Bone Broth
Beef bone broth is great for intermittent fasting because it promotes better digestive health. The broth includes an amino acid called glycine. Chicken broth also has this amino acid, but the concentration in beef bone broth is much greater. Due to this, beef broth makes a great evening snack.
Beef Broth Can Protect Your Stomach Lining
Beef consists of mostly type III collagen which gives rise to more glycine. Glycine intake can result in less inflammation in your gut because it lays down more connective tissue. This tissue basically protects the mucosal layer in the stomach. Not only that, but your small intestine and GI tract get protection too.
Hence, bone broth will make you more resilient to inflammatory foods. That’s why it’s a great evening snack which can make the rest of your fast more tolerable.
Gut health is incredibly important during intermittent fasting because you’re taking in less food. This may result in the body reacting in different ways like producing more stomach acid. You need better gut health to counteract those symptoms.
Beef Broth Can Help You Sleep Better
Finally, beef is also better for sleep and relaxation. This is also due to the glycine in the beef bone broth. Having a little beef bone broth before you go to bed can reduce core body temperature according to certain studies. Also, glycine has been shown to increase levels of serotonin without decreasing dopamine.
A greater regulated sleep cycle is a great health benefit to you during intermittent fasting.
Beef Broth is More Filling
Beef broth happens to be more filling than chicken broth. Hence, it can offset any hunger pains or abdominal pain brought about by increased stomach acid secretion.
Can You Drink Bone Broth During Intermittent Fasting?
Of course, you can eat and drink what you like during the eating window of intermittent fasting. However, during the fasting period, you are mostly forbidden from eating anything.
However, bone broth may be the exception to this rule. It has very little calories and still contains the nutrients you need. That’s why it’s a good substitute for food during your intermittent fasting cycles.
Why is Bone Broth Fasting Good For You?
According to Leigh Morotto, RD, a dietitian based in Toronto, bone broth is a little controversial for intermittent fasting. It contains small amounts of fat and calories which should technically break a fast. However, on longer fast, like one taken for 24 hours, some fat may be okay. This keeps the body in ketosis.
The goal of intermittent fasting after all is to enter the fat burning state of the keto diet. Hence, if the body isn’t taken off that cycle, bone broth is okay. The problem appears with smaller windows.
Hence, if you have less than a 16-18 hours fasting window, bone broth may not be advisable.
However, this is a matter of debate. There are 2 major views here:
Intermittent fasting with Bone Broth Can Improve Health
Intermittent fasters sometimes recommend that drinking bone broth is more filling than water. It will help you score some health benefits. This is the opinion of those who allow themselves wiggle room of 100 calories or less.
Intermittent Fasting with Bone Broth Can Break a Fast
The opposing view is those of strict intermittent fasters. Bone broth has calories and fats and thus, drinking it technically constitutes breaking a fast. It can trigger the release of insulin and end ketosis. This reduces the overall effect of intermittent fasting.
NOTE: You should include a lot of nonstarchy vegetables in your broth for a better energy boost. Even if you take a single helping of broth per day, you’ll feel more energized.
4 Liquids You Should Consume During Intermittent Fasting
Here are certain options you can go for other than drinking bone broth during intermittent fasting. These are all recommended by Dr. Eric Berg on his YouTube Channel.
Tea is incredibly useful for your intermittent fast. It can even improve the effectiveness of your fasting plan. This is a result of supporting your gut health. Tea has actually been found to increase feelings of fullness as well. This way, it can help with weight loss and make intermittent fasting easier.
Coffee has a lot of health benefits if you drink it in moderation. Yes, it can in fact give you a headache if you overindulge, but that’s true of any stimulant.
- Don’t drink coffee on an empty stomach. This can actually make you feel thirsty or less full, making intermittent fasting harder. Try drinking coffee a little while after your fasting window begins.
- Having coffee in moderation can support ketone production according to certain studies. This will improve your weight loss.
Of course, you should drink up as much as you need. Water is the liquid that gives life and allows several different processes in your body to take place.
So, you should drink as much as you need. You should also drink before you get thirsty. There are studies which say that drinking water before you eat can help you lose weight as well.
4.Apple Cider Vinegar
You don’t have to drink this straight from the bottle. You should just dissolve a couple of teaspoons in a glass of water and drink up. You may find this reduces food cravings.
5 Liquids to Avoid During Intermittent Fasting
These are liquids you should avoid during intermittent fasting
You should avoid alcohol entirely during your fast since it contains calories. They will break your fast. Also, alcohol will spike your blood sugar as soon as it hits the bloodstream. You should also avoid alcohol if you’re on a keto diet.
Diet soda is just the fizzy drink without the calories or sugar. However, it can still stimulate the release of insulin. This is because of the artificial sweeteners used in the diet soda. Spiking insulin levels can negate the effects of intermittent fasting and even result in weight gain. Avoid this like the plague.
Coconut water has a lot of touted health benefits, but it doesn’t help during intermittent fasting. Coconut water has carbohydrates which will trigger insulin spikes in the bloodstream.
Store bought almond milk which is sweetened will most definitely break a fast. Plus, it will most likely have fats and calories. Those can trigger insulin spikes. Those are things you need to avoid.
Milk is the most common of all dairy products and includes a lot of calories. It can break your fast if you drink more than ¼ cup at a time. However, if you drink it in moderation, it will most likely not disrupt your fasting cycle. Dairy products in general should be avoided.
You should also avoid milk if you’re on a keto diet.
Bone broth is an extremely nutritious, yet light liquid which can help you improve your intermittent fasting cycle. It will reduce hunger pangs while still continuing your intermittent fasting cycle.