How much bone broth should I drink during 72 hour fast? A comprehensive guide

October 16, 2025 •

4 min read

While a strict water-only fast has zero calories, a bone broth fast is a modified approach that uses the elixir's minimal calories (around 40-50 per cup) to provide electrolytes and protein. Understanding how much bone broth should I drink during a 72 hour fast is crucial for balancing nourishment and metabolic benefits.

Quick Summary

This article details the recommended consumption of bone broth for a 72-hour fast, typically several cups per day. It explores how this modified fasting approach can provide essential electrolytes and nutrients to mitigate hunger and fatigue, making extended fasting more manageable. Information on preparation, safety precautions, and customization is also included.

Key Points

Daily Intake: Consider incorporating bone broth throughout the day during a 72-hour fast to provide hydration and nutrients.
Electrolyte Support: Bone broth is a natural source of electrolytes like sodium and potassium, potentially helping prevent fatigue and headaches during extended fasting.
Hunger Management: The protein and gelatin in bone broth may increase satiety, making it easier to manage hunger pangs and complete the fast.
Gut Health: The amino acids in bone broth, such as glutamine, can support gut lining repair, which is particularly beneficial during a digestive rest period.
Mindful Consumption: Listen to your body's signals; if you feel unwell, break the fast safely with easy-to-digest foods.
Quality Matters: Choose organic, grass-fed bone broth with minimal additives to maximize nutritional benefits and avoid hidden sugars or preservatives.

Navigating a 72-Hour Bone Broth Fast

A 72-hour, or three-day, fast is a significant undertaking that can yield powerful metabolic benefits, such as promoting cellular cleanup (autophagy) and shifting your body into a state of ketosis. A bone broth fast is a variation that allows for moderate consumption of a nutrient-dense liquid to support the body during an extended period without solid food. This approach helps manage the common side effects of fasting, like fatigue and electrolyte imbalance, without completely disrupting the metabolic goals. The key to success is knowing the right amount of bone broth to consume.

Recommended Consumption During a 72-Hour Fast

For a 72-hour bone broth fast, a common practice involves consuming several cups of high-quality bone broth throughout the day. This approach provides a steady supply of nutrients and hydration while keeping caloric intake low enough to potentially maintain a fasted state for many individuals. It's important to remember that individual needs may vary based on body size, activity level, and overall health. Some sources may suggest varying amounts based on body weight or specific fasting methods, but incorporating bone broth in moderate amounts is a widely practiced approach.

Example Approach to a 72-Hour Bone Broth Fast

Day 1: Ease into the fast by having your final meal in the evening. During the first full day, focus on staying hydrated and incorporating bone broth as needed to manage hunger.
Day 2: Continue with bone broth consumption throughout the day. Listen to your body and feel free to consume more if you feel a strong sense of hunger or fatigue, as long as it aligns with your goals.
Day 3: Maintain bone broth consumption. This is often the most challenging day, and having the bone broth available can help you power through. Consider adding a small amount of healthy fat, like ghee or coconut oil, if you feel distressed.

Benefits of Including Bone Broth in Your Fast

While purists may argue that any calorie intake breaks a true fast, a bone broth fast offers a valuable middle ground with distinct advantages. The nutrients it provides can significantly improve your fasting experience and help you adhere to your plan. These benefits include:

Replenishes Electrolytes: Fasting can deplete your body of essential minerals like sodium, potassium, and magnesium. High-quality bone broth is a natural source of these electrolytes, which helps prevent fatigue, headaches, and the dreaded "keto flu".
Curbs Hunger and Appetite: The protein and gelatin content in bone broth promote satiety, helping you feel fuller for longer. This can reduce the psychological struggle of intense hunger pangs.
Supports Gut Health: The gelatin, collagen, and amino acids (like glutamine) in bone broth have gut-healing properties. They can help reduce inflammation and strengthen the intestinal lining, which is especially beneficial during the digestive system's rest period.
Maintains Muscle Mass: Glycine and other amino acids found in bone broth can help protect lean muscle mass during extended periods of low-calorie intake.
Boosts Hydration: In addition to providing electrolytes, the fluid content of bone broth contributes to your overall hydration, a critical factor for any successful fast.

Comparison of Fasting Methods


Feature	Water-Only Fast	Bone Broth Fast	Intermittent Fasting (16:8)
Caloric Intake	Zero	Minimal (~40-50 calories/cup)	Normal caloric intake within an eating window
Electrolyte Support	Must supplement separately	Provided naturally via bone broth	Sourced from meals
Satiety Level	Low, more challenging to sustain	Moderate, broth helps curb hunger	High, allows for solid food consumption
Autophagy	Uninterrupted due to zero calories	May be slightly affected, but benefits are still significant	Limited or less pronounced due to shorter fasts
Suitability for Beginners	More difficult, higher risk of side effects	Easier transition, more sustainable	Best for beginners, highly flexible

Practical Tips for a Successful Bone Broth Fast

Choose a High-Quality Broth: Opt for organic, grass-fed bone broth with a clear ingredient list (bones, water, vegetables, herbs). Avoid broths with added sugars, yeast extracts, or artificial flavors.
Stay Hydrated: Even with the broth, continue to drink plenty of water. Infused water with lemon or cucumber can also be a refreshing, calorie-free option.
Time Your Broth Intake: Consider spacing out your consumption throughout the day, or drinking it when hunger pangs are strongest. Many people find incorporating it in the morning and afternoon helps stabilize energy.
Listen to Your Body: If you feel dizzy, lightheaded, or unwell, it's crucial to break your fast safely. A modified approach with a healthy meal might be necessary.
Reintroduce Food Gently: After completing a 72-hour fast, break it gently with nutrient-dense, easy-to-digest foods. Bone broth is often recommended as an excellent choice for the first meal, followed by soft, non-inflammatory foods.

Conclusion

For those considering an extended fast, a 72-hour bone broth fast offers a pragmatic and supportive approach. By incorporating high-quality bone broth throughout the day, you may manage common fasting side effects like hunger and fatigue while potentially supplying your body with critical nutrients. This can make the process more sustainable and significantly more comfortable than a water-only fast for many individuals, allowing them to reap the benefits without the intense drawbacks. As with any significant dietary change, it is wise to consult a healthcare provider to ensure it's the right choice for your body and health goals.

Further information on modified fasting and its metabolic impacts can be found through resources like the National Institutes of Health.

Frequently Asked Questions

Yes, consuming bone broth does technically break a strict, zero-calorie fast because it contains a small amount of calories (typically 40-50 per cup). However, for those focused on metabolic flexibility, ketosis, or weight loss rather than strict autophagy, it is often considered an acceptable modification that provides essential nutrients without causing a significant insulin spike.

For a modified bone broth fast, you can add small amounts of healthy fats like ghee, coconut oil, or MCT oil to help manage hunger and provide energy. Spices like turmeric, ginger, or cayenne can also be used to enhance flavor without adding calories. However, avoid adding vegetables, as their higher calorie content may counteract the purpose of the fast.

A bone broth fast is often more sustainable than a water fast because it provides essential electrolytes, protein, and other nutrients that can reduce feelings of fatigue, prevent headaches, and curb intense hunger. It can also offer more robust gut support due to its gelatin and collagen content.

The best bone broth for fasting is a high-quality, organic, grass-fed variety with a simple, clean ingredient list (bones, water, vegetables, herbs). It should not contain added sugars, MSG, or artificial flavors that can trigger cravings and negatively affect your fast.

Opinions vary on coffee consumption during a bone broth fast. While some fasting practitioners allow black coffee, others recommend avoiding it. Caffeine can give a false sense of energy and cause blood sugar spikes and crashes, potentially leading to increased irritability and hunger. Stick to plain water and bone broth if you are aiming for a cleaner fast.

Break your fast gently to avoid overwhelming your digestive system. Start with a cup of bone broth to ease back into eating. Follow with small, easily digestible foods like fermented foods, steamed vegetables, or a small portion of high-quality protein. Avoid large meals and processed foods for the first day or two.

Individuals who are pregnant, breastfeeding, underweight, or have a history of disordered eating should not undertake an extended fast. People with pre-existing medical conditions like diabetes, kidney disease, or hypothyroidism should consult a healthcare provider before starting any fasting regimen.