3 Day Bone Broth Recipe for Weight Loss

Bone broth has become a popular choice for those looking to boost weight loss, improve gut health, and support overall wellness. Packed with essential nutrients, collagen, and amino acids, bone broth can be both a satisfying meal and a fantastic addition to a healthy weight loss regimen. This 3-day bone broth cleanse focuses on nourishing your body, supporting digestion, and keeping you satisfied while helping to reduce calorie intake and promote detoxification.

What Is a Bone Broth Cleanse?

A bone broth cleanse involves consuming bone broth as the primary part of your diet for a set period, typically two to three days. This cleanse aims to:

• Provide essential nutrients while allowing your digestive system to rest.
• Supply your body with proteins, amino acids, and collagen to promote gut health.
• Help reduce inflammation, which can support weight loss and general health.

Unlike water fasting, which deprives the body of essential nutrients, bone broth provides calories and nutrients while still keeping calorie intake relatively low.

Benefits of Bone Broth for Weight Loss

Bone broth is rich in nutrients, including collagen, which supports joint health, skin elasticity, and gut health. Here’s how bone broth can help in your weight loss journey:

1. Low in Calories but Nutrient-Dense: Bone broth is satisfying without being high in calories, making it an excellent meal replacement.
2. Supports Gut Health: Collagen and gelatin in bone broth help support a healthy gut lining, which is crucial for nutrient absorption.
3. Helps Reduce Sugar Cravings: The amino acids and gelatin in bone broth help stabilize blood sugar, which can reduce cravings and support weight loss.
4. Anti-Inflammatory: Bone broth is rich in glycine and proline, which help to reduce inflammation—a factor that can hinder weight loss efforts.

How to Do a 3-Day Bone Broth Cleanse

During this cleanse, you’ll primarily consume bone broth, water, and light, nutrient-dense foods like leafy greens if needed. This simple plan will guide you through a 3-day bone broth cleanse.

Day 1: Preparation

Before diving into the cleanse, ease your body into it:

• Breakfast: Start with a light smoothie, low-sugar fruit, or herbal tea.
• Lunch & Dinner: Prepare for the cleanse by eating light, whole foods like salads with leafy greens, healthy fats (like avocado), and lean protein.
• Hydrate: Drink plenty of water and avoid caffeine and sugary drinks.

Days 2–4: Bone Broth Cleanse

For the next three days, focus primarily on bone broth while listening to your body. Here’s a suggested schedule:

• Morning: 1 cup of bone broth (add turmeric or ginger for added anti-inflammatory benefits)
• Mid-Morning: Herbal tea or more bone broth if needed
• Lunch: 2 cups of bone broth with optional leafy greens or herbs
• Afternoon: Water or herbal tea; bone broth if hungry
• Dinner: 2 cups of bone broth, with a sprinkle of sea salt or fresh herbs
• Evening: Water or a light herbal tea, like chamomile

3-Day Bone Broth Recipe

To make a nutritious, rich bone broth, you’ll need high-quality bones and a few essential ingredients. This recipe makes a large batch, perfect for a 3-day cleanse.

Ingredients:

• 2 pounds beef or chicken bones (grass-fed or pasture-raised for the best quality)
• 1 onion, quartered
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2–3 cloves of garlic
• 1–2 tablespoons apple cider vinegar (helps extract minerals from the bones)
• Salt and pepper, to taste
• Fresh herbs (such as thyme, parsley, or bay leaves) for flavor
• 10 cups of filtered water

Instructions:

1. Prepare the Bones: If using beef bones, roast them in the oven at 400°F for 30 minutes to enhance the flavor.
2. Combine Ingredients: Place the bones, vegetables, apple cider vinegar, and herbs in a large pot or slow cooker. Cover with water.
3. Simmer: Bring the water to a boil, then reduce the heat to low and simmer for 12–24 hours. The longer you simmer, the richer the broth will be.
4. Strain: Once the broth has cooled, strain it through a fine-mesh sieve into jars or containers.
5. Storage: Store the broth in the fridge for up to 5 days or freeze for longer use.

Tip: Add anti-inflammatory ingredients like fresh ginger, turmeric, or a sprinkle of cayenne pepper to each serving for added health benefits.

Tips for a Successful Bone Broth Cleanse

1. Listen to Your Body: If you feel hungry, it’s okay to add nutrient-dense, light foods such as leafy greens.
2. Stay Hydrated: Drink plenty of water throughout the day. Bone broth is hydrating, but additional water helps with detoxification.
3. Gradually Return to Normal Eating: After the cleanse, ease back into regular meals with light, whole foods.

Who Should Avoid a Bone Broth Cleanse?

While a bone broth cleanse can be beneficial, it may not be suitable for everyone. Avoid this cleanse if you:

• Are pregnant or breastfeeding.
• Have a medical condition requiring regular food intake or a specific diet.
• Experience any adverse effects, such as lightheadedness or extreme fatigue.

Always consult a healthcare provider before starting any new diet, especially if you have existing health conditions.

Conclusion

A 3-day bone broth cleanse is a simple and nourishing way to support weight loss, improve gut health, and reset your system. Bone broth’s rich nutrient profile and collagen content make it an ideal base for a short-term cleanse that provides calories and nourishment while giving your digestive system a break. Remember, while this cleanse can be helpful, it’s most effective when paired with a balanced diet and active lifestyle. Enjoy your bone broth journey, and savor the healing benefits it brings to your body and mind.

‍