What is the 3 Day Bone Broth Fast Schedule?

December 25, 2025 •

5 min read

According to one review of clinical studies, increased protein consumption has been shown to support feelings of fullness, which can aid in weight loss. The 3 day bone broth fast schedule is a modified form of fasting that leverages this protein content to provide essential nutrients while reducing caloric intake, offering a gentler alternative to strict water fasting.

Quick Summary

A 3-day bone broth fast replaces solid meals with nutrient-dense broth, herbal teas, and water. This guide details a sample schedule, explains the potential benefits of this modified cleanse, and provides critical preparation and post-fasting advice for safely reintroducing solid foods.

Key Points

Modified Fasting: A 3-day bone broth fast replaces all solid meals with nutrient-dense bone broth, water, and herbal teas to offer a gentler approach to cleansing.
Nutrient-Rich Support: Bone broth provides essential amino acids, collagen, and minerals that aid in managing hunger and maintaining hydration during the fasting period.
Potential Benefits: Reported benefits include improved gut health, reduced inflammation, potential weight loss, and enhanced skin and joint health.
Schedule Flexibility: The fasting schedule typically involves consuming 5-8 cups of bone broth daily, with flexible timings to suit your routine.
Safe Preparation and Reintroduction: Gradually reduce food intake beforehand and slowly reintroduce light, whole foods afterward to ease the digestive system back to normal.
Who Should Avoid: Pregnant or nursing women, individuals with a history of eating disorders, or those with certain medical conditions should avoid this fast.
Listen to Your Body: Hydration is key, and it's important to end the fast early if you experience dizziness or excessive weakness.

What is a 3-Day Bone Broth Fast?

A 3-day bone broth fast is a short-term, intensive cleanse where all solid food is replaced by nutrient-rich bone broth, water, and herbal teas. Unlike a strict water-only fast, the inclusion of bone broth provides the body with easily digestible amino acids, collagen, and minerals, which can help support hydration and manage hunger pangs. This approach can be used as a metabolic reset, a way to support gut healing, or to kickstart a new dietary regimen, such as the Paleo or keto diet.

Potential Benefits of a Bone Broth Fast

While research on the specific 3-day bone broth fast is limited, the general benefits of both fasting and bone broth consumption are well-documented. Potential advantages include:

Improved Gut Health: The collagen, gelatin, and amino acids found in bone broth, like glutamine, may help to support the integrity of the gut lining and reduce inflammation.
Support for Weight Loss: By significantly restricting calories while providing protein for satiety, a bone broth fast can help trigger a state of fat-burning and lead to initial weight loss.
Reduced Inflammation: The amino acids in bone broth have anti-inflammatory properties, which can help to reduce systemic inflammation in the body.
Enhanced Skin and Joint Health: The high concentration of collagen, glucosamine, and chondroitin can support stronger skin, hair, nails, and reduce joint pain.
Cellular Cleanup (Autophagy): Calorie restriction can stimulate autophagy, a process where the body cleans out damaged cells. Bone broth fasting provides nutrients while minimizing the insulin spike that would halt this process entirely.

A Sample 3-Day Bone Broth Fast Schedule

This is a sample schedule and can be adapted to fit your personal routine. The total daily intake is typically between 5 to 8 cups of bone broth.

Day 1: The Transition

7:00 AM: 1 cup warm water with a squeeze of fresh lemon.
8:00 AM: 1-2 cups of your preferred bone broth (beef or chicken).
11:00 AM: Herbal tea (e.g., chamomile or peppermint).
1:00 PM: 1-2 cups of bone broth.
4:00 PM: 1 cup of bone broth blended with 1 tablespoon of ghee or coconut oil for satiety.
6:00 PM: 1 cup of bone broth with a pinch of sea salt for electrolytes.
8:00 PM: Herbal tea.

Day 2: The Peak

7:00 AM: 1 cup warm water with a pinch of sea salt.
9:00 AM: 1-2 cups of bone broth.
12:00 PM: 1 cup of bone broth blended with 1 tablespoon of healthy fat.
3:00 PM: Herbal tea.
5:00 PM: 1-2 cups of bone broth.
7:00 PM: 1 cup of bone broth.
During the day: Drink plenty of water and additional herbal teas as desired to stay hydrated.

Day 3: The Final Stretch

7:00 AM: 1 cup warm water with a squeeze of fresh lemon.
9:00 AM: 1-2 cups of bone broth.
12:00 PM: 1 cup of plain bone broth.
3:00 PM: 1 cup of bone broth.
6:00 PM: 1 cup of plain bone broth.
During the day: Continue to focus on hydration with water and herbal teas.

Preparing for and Breaking Your Fast Safely

Proper preparation and a careful reintroduction of food are crucial to the success and safety of your fast.

Preparation (1-2 days before)

Reduce Intake: Gradually reduce your intake of processed foods, sugars, and refined carbohydrates. Opt for easily digestible whole foods like non-starchy vegetables and light proteins.
Hydrate: Start increasing your water intake to ensure you are well-hydrated before the fast begins.
Prepare Your Broth: Make a large batch of homemade bone broth or purchase a high-quality, grass-fed store-bought option. Look for broths simmered for at least 24 hours to maximize nutrient extraction.

Breaking the Fast (The day after)

Start Small: Do not immediately eat a large, heavy meal. The goal is to ease your digestive system back into action.
First Meal (Morning): Start with another cup of plain bone broth. You can also have a small serving of soft-cooked vegetables.
Second Meal (Midday): Introduce a small amount of easily digestible food, such as a soft-boiled egg or avocado.
Third Meal (Evening): You can have a light, whole-food meal incorporating healthy protein and cooked vegetables. Avoid grains, legumes, dairy, and heavy carbs for the first few days post-fast.

Comparison of Fasting Methods


Feature	3-Day Bone Broth Fast	Strict Water Fast	16:8 Intermittent Fasting (with Bone Broth)
Calorie Intake	Very low, from bone broth	Zero	Very low during fast; regular calories during eating window
Nutrient Intake	Provides key minerals, amino acids, and collagen from broth	Minimal to none	Provides nutrients from bone broth and solid food during eating window
Ease of Adherence	Generally easier due to nutrient support and satiety from broth	Challenging due to complete food restriction	Easier for those with some fasting experience; moderate for beginners
Primary Goal	Gut reset, inflammation reduction, kickstart weight loss	Primarily cellular cleanup (autophagy), deep metabolic reset	Weight management, improved metabolic health
Risks	Risk of nutritional deficiency and digestive discomfort (less than water fast)	Higher risk of nutrient deficiencies, dehydration, and electrolyte imbalance	Low risk, considered sustainable for most individuals
Duration	Short-term (typically 3 days)	Short to moderate-term (e.g., 24-72 hours)	Can be practiced daily

How to Enhance Your Bone Broth Fast

Choose High-Quality Broth: The quality of your broth is crucial. Use broth made from grass-fed, organic, or pasture-raised animal bones. A longer simmer time (24+ hours) ensures maximum nutrient extraction.
Flavoring: To prevent fast fatigue, you can add herbs and spices like ginger, turmeric, rosemary, or a pinch of sea salt for flavor and added nutrients.
Hydration: Always have plenty of water on hand. Water is essential for flushing out toxins and preventing dehydration during the fast.
Listen to Your Body: This is the most important rule. If you feel unwell, dizzy, or excessively weak, it is advisable to end the fast early and introduce light food. You will still gain benefits from a shorter fast.

Conclusion

A 3-day bone broth fast is a modified and gentler approach to fasting that provides the body with nourishing, easily digestible nutrients while giving the gut a rest. While anecdotal reports suggest benefits for gut health, inflammation, and weight management, it is a restrictive diet and not suitable for everyone. Proper preparation and careful reintroduction of food are key to maximizing benefits and minimizing risks. Always consult with a healthcare professional before starting any new fasting or dietary regimen, especially if you have pre-existing health conditions.

Note: A 2025 review in Digestive Diseases and Sciences highlighted the anti-inflammatory benefits of compounds found in bone broth, suggesting its value in supporting gut health and reducing systemic inflammation.

Frequently Asked Questions

The primary goal is often a reset for the digestive system, reducing inflammation, and kicking off a healthier eating plan. The process provides nourishment while giving the gut a rest.

From a strict, zero-calorie perspective, yes, bone broth contains calories and will technically break a fast. However, for a modified fast or the specific bone broth diet, it is intentionally included to provide nutrients and improve adherence.

You can typically have unsweetened herbal tea or plain black coffee. However, some practitioners suggest avoiding coffee, especially if you have gut inflammation, as it can be an irritant.

Most plans recommend consuming between 5 to 8 cups (around 2 liters) of bone broth per day, in addition to water and herbal teas, to maintain hydration and manage hunger.

If you experience dizziness, excessive weakness, or other concerning symptoms, you should end the fast early. Drink extra water with a pinch of sea salt for electrolytes and slowly reintroduce light, easily digestible foods.

After the 3-day fast, start with a small cup of plain bone broth. Slowly reintroduce small portions of cooked vegetables, soft eggs, and avocado. Avoid large, heavy meals, processed foods, and high-sugar items for at least a few days.

Yes, you can add herbs, spices, and a pinch of high-quality salt. Some plans also allow for blending in a small amount of healthy fat like ghee or coconut oil for added satiety.