What is the 2 week bone broth fast?: A Guide to the 14-Day Reset

October 16, 2025 •

4 min read

While many diets promise rapid results, the popular phrase 'what is the 2 week bone broth fast?' is often misunderstood. It typically refers not to a continuous 14-day fast, but to a modified intermittent fasting plan that incorporates two broth-only days per week alongside a clean-eating schedule. This approach leverages the nutrient-rich properties of bone broth to support digestive health and weight goals in a less extreme way than a full water fast.

Quick Summary

A 2-week bone broth fast is a structured diet that involves two broth-only 'fasting' days and five days of Paleo-style eating each week. It combines intermittent fasting with clean, nutrient-dense foods to promote weight loss and gut health. Bone broth provides protein, electrolytes, and nutrients during fast days, helping to manage hunger and support cellular repair. This plan differs significantly from total food restriction.

Key Points

Modified Fasting: The 2-week bone broth fast is not 14 days of no solid food, but typically involves two broth-only days per week within a structured dietary plan.
Supports Gut Health: The fast promotes gut healing through the collagen, gelatin, and amino acids found in bone broth, which can help repair the intestinal lining and reduce inflammation.
Aids Weight Management: By combining low-carb, Paleo-style eating with strategic fasting, the plan reduces calorie intake while the protein in bone broth helps increase feelings of fullness.
Mitigates "Carb Flu": Bone broth provides essential nutrients and electrolytes, which can help lessen the symptoms of fatigue and headaches often experienced when transitioning away from a high-carb diet.
Requires Medical Supervision: The diet is not suitable for everyone, and individuals with health concerns like diabetes, kidney disease, or a history of eating disorders should consult a doctor before attempting it.
Emphasizes Nutrient-Dense Foods: On eating days, the focus is on whole, unprocessed foods, which can be a valuable dietary reset for those accustomed to a diet high in processed items.

For many, the appeal of a 'fast' lies in the promise of a total body reset. However, the plan behind the question, 'what is the 2 week bone broth fast?', is a cyclical one, not a continuous regimen. It's an approach that integrates intermittent fasting and the Paleo diet, usually over a 21-day period, though 14-day variations are also common. Instead of a prolonged fast on just water, this method cycles between specific eating days and "mini-fasts" where bone broth is the primary source of nutrition. This modified approach is designed to be more sustainable and less nutritionally demanding than a traditional water fast, offering a blend of calorie reduction and nutrient intake.

The Framework of the Bone Broth Fast

The 14-day regimen follows a 5:2 pattern repeated over two weeks:

Five Eating Days: On these days, you follow a Paleo-style diet, focusing on whole, unprocessed foods. This includes lean proteins like meat and fish, eggs, non-starchy vegetables, healthy fats from sources like avocado and nuts, and limited fruit. Processed foods, grains, dairy, sugar, and legumes are avoided. You also incorporate 1-3 cups of bone broth daily as snacks.
Two Fasting Days: Choose two non-consecutive days each week for a bone broth mini-fast. On these days, you consume only bone broth—typically 3 to 6 cups throughout the day—along with water and herbal tea. The bone broth provides a source of protein and electrolytes to help maintain energy levels and hydration, differentiating it from a stricter water fast.

Potential Benefits of the Modified Fast

The inclusion of bone broth during fasting periods is what supporters claim provides therapeutic benefits, making it a more manageable option than total food restriction.

Improved Gut Health: Bone broth contains collagen, gelatin, and amino acids like glycine and glutamine, which are believed to help repair and soothe the lining of the digestive tract. Giving the digestive system a rest from solid foods while providing these healing nutrients can help reduce bloating, gas, and discomfort.
Support for Weight Management: The combination of a low-calorie, Paleo-based diet with intermittent fasting leads to calorie restriction, a key factor in weight loss. The high protein and gelatin content of bone broth also promotes satiety, helping to curb hunger pangs and reduce overall food intake.
Reduced Inflammation: Eliminating processed foods and sugar while providing anti-inflammatory amino acids from bone broth can help decrease systemic inflammation, which is linked to various chronic diseases.
Cellular Renewal: Fasting triggers a cellular clean-up process called autophagy, where the body removes damaged cells. The bone broth fast allows this process to occur while providing amino acids that support the body and help prevent muscle breakdown.

Comparison of Fasting Methods


Method	Nutrients Provided	Hunger Management	Electrolyte Support	Digestive Impact	Best For
Bone Broth Fasting	Protein, collagen, minerals	Excellent	Natural sodium, potassium	Gentle, gut-supportive	Digestive reset, beginners
Water Fasting	None	Challenging	Requires supplementation	Complete rest	Short-term, supervised
Juice Fasting	Vitamins, high sugar	Moderate	Limited	Can cause bloating	Detox focus, often not recommended
Intermittent Fasting	Varies by eating window	Depends on schedule	Normal intake during meals	Normal digestion	Long-term lifestyle

Risks and Considerations

Before starting, be aware of the potential downsides and consult a healthcare professional, especially if you have underlying health conditions.

The "Carb Flu": As your body shifts from using carbohydrates for energy to fat, you may experience withdrawal symptoms such as headaches, fatigue, and irritability, particularly during the first few days of the fast.
Nutrient Deficiencies: Restricting food groups like grains, dairy, and legumes can lead to insufficient intake of important nutrients like fiber and calcium.
Electrolyte Imbalances: While bone broth provides electrolytes, the shift in diet can still cause imbalances, leading to fatigue and muscle cramps. Drinking sufficient water and adding a pinch of sea salt to your broth can help.
Unsustainable Weight Loss: The initial weight loss is often due to water loss and calorie restriction, and it can be difficult to sustain. Some individuals may experience rebound weight gain or an unhealthy relationship with food after a restrictive diet.

Conclusion

The 2-week bone broth fast, as part of a 14-day plan, offers a structured approach to modified intermittent fasting and clean eating. It aims to support gut health, manage weight, and reduce inflammation by leveraging the nutrients found in bone broth during mini-fasts. However, it is not a magic bullet and comes with risks, including the potential for nutrient deficiencies and short-term side effects. For those considering this path, it is essential to prioritize high-quality bone broth, listen to your body, and consult a medical professional to ensure it aligns with your health needs and goals.

What are the two fasting days in the 2 week bone broth fast?

Frequently Asked Questions

A water fast involves consuming only water and zero calories, while a bone broth fast is a modified approach. On bone broth fasting days, you consume broth, which contains calories, protein, and electrolytes, making it less extreme and helping to manage hunger and prevent dehydration.

On fasting days, proponents of the diet typically recommend consuming between 3 to 6 cups of bone broth throughout the day, in addition to plenty of water and herbal tea.

Non-fasting days follow a Paleo-style diet, including lean proteins, fish, eggs, non-starchy vegetables, fruits, nuts, and healthy fats. Grains, legumes, dairy, and added sugars are excluded.

Yes, common side effects include fatigue, headaches, and irritability, especially in the first few days, as your body adjusts to the reduced carbohydrate intake, a phase sometimes called the "carb flu".

Any weight loss is not guaranteed to be permanent. It is often a result of initial water weight loss and calorie restriction. Long-term weight management requires sustained, healthy eating habits, and there is a risk of rebound weight gain with any restrictive diet.

Individuals with certain medical conditions, such as kidney disease, diabetes, or a history of eating disorders, should avoid this fast or seek medical advice before starting. Consulting a doctor is crucial for anyone with health concerns.

Using high-quality, preferably homemade bone broth from organic, pasture-raised animal bones is recommended. When buying store-bought, look for options with a high protein content and minimal added ingredients to ensure quality.

After the initial period, many people transition to a maintenance phase, often an "80/20" plan, where they continue eating approved foods most of the time but can incorporate some non-diet foods occasionally. Some continue the weekly mini-fasts.