How to Do the 7-Day Bone Broth Fast for a Full Body Reset

According to practitioners, a bone broth fast is a modified form of fasting that entails consuming nutrient-rich bone broth in place of meals for a set period. If you're wondering how to do the 7-day bone broth fast, this comprehensive guide will walk you through the process, from preparation to breaking the fast safely.

Quick Summary

A seven-day bone broth fast involves consuming nutrient-dense broth to provide essential electrolytes and amino acids while abstaining from solid food. The purpose is to support digestive system rest, reset metabolism, reduce inflammation, and enhance overall wellness.

Key Points

• Prepare Adequately: Spend 2-3 days prior to the fast by eliminating processed foods, sugar, and caffeine to minimize withdrawal symptoms.

• Consume 5-8 Cups Daily: Drink 5 to 8 cups of bone broth daily to provide essential nutrients and help manage hunger.

• Enhance Broth for Satiety: Add healthy fats like coconut oil or ghee to your broth if hunger becomes intense, as this provides extra satiety.

• Prioritize Hydration: Supplement bone broth with plenty of filtered water and herbal tea throughout the day to stay hydrated and balance electrolytes.

• Listen to Your Body: During the fast, opt for gentle exercise like walking and pay close attention to any signs of severe fatigue or other negative symptoms.

• Break the Fast Gradually: Reintroduce soft, digestible foods slowly over several days to avoid digestive distress and maximize the fast's benefits.

• Consult a Professional: People with certain health conditions, like diabetes or low body weight, should consult a doctor before attempting a 7-day fast.

A 7-day bone broth fast is an intensive but popular approach to gut health and weight management. Unlike a water-only fast, the bone broth provides vital collagen, minerals, and amino acids, helping to sustain energy levels and prevent dehydration while minimizing feelings of deprivation. While the idea is simple—drink bone broth and water—a successful 7-day journey requires careful planning, preparation, and listening to your body. It's crucial to understand that an extended fast of this duration should only be undertaken after consulting a healthcare provider, especially if you have pre-existing conditions like diabetes or low BMI.

Preparing for the 7-Day Fast

Success starts before day one. Transitioning from a typical diet to a fast suddenly can lead to significant discomfort, including headaches and fatigue. To ease your body into the process, spend 2-3 days reducing or eliminating processed foods, sugar, refined carbs, and caffeine. Focus on nutrient-dense, whole foods like lean protein, non-starchy vegetables, and healthy fats. Ensuring you have a consistent supply of high-quality bone broth is also essential. You can either make a large batch yourself from organic, grass-fed bones or purchase a trusted pre-made brand.

Your Fasting Checklist

• Source Quality Broth: Use homemade broth or a high-quality, pre-made option from organic, grass-fed sources.
• Hydration Essentials: Stock up on filtered water, herbal teas, and a good electrolyte supplement or natural sources like pink Himalayan salt.
• Plan Your Week: Choose a week with minimal social events and a lighter workload. Intense exercise is discouraged during the fast.
• Prep Your Kitchen: Remove tempting foods from sight to avoid cravings and reduce the mental strain of resisting food.
• Inform Loved Ones: Let friends or family know what you are doing so they can offer support and avoid putting you in awkward situations involving food.

The 7-Day Bone Broth Fasting Protocol

This fast involves a strategic daily intake of bone broth, water, and herbal teas. The primary purpose is to give your digestive system a complete rest while providing your body with easily digestible nutrients to support healing and detoxification.

Your Daily Fasting Plan

• Morning: Begin your day with a warm cup of bone broth. You can add a pinch of sea salt for electrolytes or a splash of fresh lemon juice for flavor.
• Mid-Morning Snack: Drink a large glass of filtered water or a non-caffeinated herbal tea.
• Lunch: Have another mug of warm bone broth. If you feel very hungry, you can blend in a tablespoon of healthy fat like coconut oil or grass-fed ghee to increase satiety.
• Afternoon Snack: Sip on more water or herbal tea to stay hydrated and curb any hunger pangs.
• Dinner: Enjoy your final cup of warm bone broth for the day.
• Evening: If needed, you can have a final cup of bone broth or a soothing herbal tea before bed. Aim for 5-8 cups of bone broth daily, depending on your body's needs and hunger levels.

Potential Challenges and How to Overcome Them

• Headaches: Often caused by caffeine withdrawal or electrolyte imbalance. Drink more water, use a high-quality electrolyte powder, or add more salt to your broth.
• Fatigue: Energy dips are common, especially in the first few days as your body adapts. Keep your activity level low with gentle walks or yoga. The protein in the broth helps mitigate this effect compared to a water-only fast.
• Hunger Pangs: These can be mental as much as physical. Sip on more broth or add a source of fat like ghee or MCT oil to help with satiety.

Comparison of Fasting Methods

Feature	7-Day Bone Broth Fast	Water Fast	Intermittent Fasting (e.g., 16:8)
Duration	Extended (7 days)	Extended (often shorter or professionally supervised)	Short, daily windows
Nutrient Intake	Provides essential electrolytes, collagen, and amino acids via broth.	No calorie intake; risk of nutrient deficiency.	Nutrients are consumed during eating windows.
Hydration	Excellent hydration via broth and water.	Must be very diligent about water intake.	Normal hydration during eating and fasting periods.
Digestive Impact	Complete rest for the gut, aids in repair due to gelatin/collagen.	Complete rest for the gut, no reparative nutrients.	Digestive system rests during fasting window.
Sustainability	Challenging; requires significant commitment.	Extremely difficult; high risk of side effects.	Relatively sustainable for daily use.
Metabolic Shift	Supports ketosis and metabolism without extreme depletion.	Promotes deep ketosis, but can slow metabolism if not done correctly.	Encourages fat burning during fasting window.

Breaking the 7-Day Fast Safely

Ending the fast is just as important as the fast itself. Reintroducing food too quickly can overwhelm your digestive system and cause discomfort. The goal is to gradually transition back to solid foods.

The Post-Fast Reintroduction Plan

• Day 1-2: Continue with bone broth, but you can also introduce small amounts of soft, easily digestible foods. Examples include fermented foods like kefir or sauerkraut to repopulate gut bacteria, soft-boiled eggs, or cooked, non-starchy vegetables.
• Day 3-4: Gradually add more solid foods, including lean proteins like poached fish or chicken. Continue to avoid sugar, dairy, grains, and processed foods.
• Day 5-7: You can now reintroduce whole-food carbohydrates and healthy fats slowly. Listen to your body and observe any reactions to specific food groups.
• After 7 Days: Return to a regular, healthy diet, ideally incorporating bone broth as a daily supplement.

Conclusion

A 7-day bone broth fast is a powerful method for a deep body reset, with reported benefits including improved gut health, reduced inflammation, and better metabolic function. Success hinges on careful preparation, a structured approach, and a gentle reintroduction of food. By adhering to the plan and listening to your body's signals, you can complete this demanding yet rewarding journey and set a foundation for long-term wellness.

For more in-depth information on the science behind fasting and gut health, a good resource is the National Institutes of Health (NIH) website, which offers many peer-reviewed studies on these topics.

Frequently Asked Questions

Can I drink coffee on a 7-day bone broth fast?

No, it is generally recommended to avoid coffee and other caffeinated beverages during a bone broth fast. Caffeine can cause blood sugar spikes and crashes, potentially leading to increased hunger and irritability.

What if I get very hungry during the fast?

If you experience intense hunger, you can add a tablespoon of healthy fat like coconut oil, ghee, or MCT oil to your bone broth. This can increase satiety and help you feel fuller for longer without disrupting the fast.

How do I make my bone broth more flavorful for the fast?

You can add anti-inflammatory spices like turmeric, ginger, and cayenne to your bone broth to enhance its flavor. Fresh herbs or a squeeze of fresh lemon juice also work well.

Is homemade or store-bought bone broth better for fasting?

Both can be effective, but the quality of your broth is most important. Homemade broth from organic, grass-fed bones is ideal for maximum nutrients. If using store-bought, choose a high-quality brand with minimal ingredients and no additives.

Who should avoid a 7-day bone broth fast?

Individuals who are pregnant, nursing, have a history of eating disorders, or a low BMI should avoid this type of fast. Those with diabetes or other blood sugar issues should consult a doctor first.

What are the first foods to eat after breaking the fast?

Begin with small amounts of soft, easily digestible foods like fermented foods (kefir, sauerkraut), bone broth-based soups, soft-boiled eggs, or cooked vegetables. Avoid raw vegetables, heavy proteins, and grains initially.

Can I exercise during the 7-day fast?

Intense exercise should be avoided. Stick to light, gentle movements like walking, stretching, or gentle yoga. Listen to your body and don't push yourself if you feel fatigued.