Bone Broth
Collagen
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Time to read 4 min
Weight management is one of the most common health goals today, but the conversation around it is often filled with confusion, fad diets and quick fixes that rarely work in the long run. Real, sustainable change comes from eating nutrient-dense foods that support your body rather than depriving it.
One of the foods gaining attention in the health space is bone broth. While not a “miracle fat-burning food,” it can play a valuable role in a balanced approach to healthy fat loss. Thanks to its protein, amino acids and nutrient profile, bone broth can help with satiety, maintain muscle mass, and even aid in intermittent fasting routines.
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One of the biggest challenges when trying to lose fat is managing hunger. Many diets cut calories but leave you feeling unsatisfied, which often leads to cravings and overeating. This is where bone broth can be especially helpful.
Bone broth is naturally rich in protein from collagen and gelatin. Protein is the most satiating macronutrient, meaning it helps you feel fuller for longer compared to carbohydrates or fats. A warm cup of broth can ease hunger pangs and provide steady nourishment without a high-calorie load.
Unlike ultra-processed snack foods, bone broth is simple and nutrient-dense. The combination of hydration, protein, essential amino acids and minerals means it can support satiety whilst still being gentle on digestion. This makes it a practical choice for those looking to manage appetite during calorie reduction.
The real strength of bone broth lies in its versatility. It can complement several popular approaches to weight management while still aligning with a nutrient-first philosophy.
In an intermittent fasting routine, bone broth can be used as a supportive tool. While traditional fasting calls for only water, many people find sipping broth during a fast helps them extend their fasting window without breaking it significantly. The low-calorie content paired with protein and minerals makes it an ideal “bridge” for those easing into fasting practices.
As part of a balanced calorie-reduction plan, bone broth works well as a nutrient-dense snack, a light starter before meals, or as a replacement for ultra-processed convenience foods. It can be sipped on its own or used as a base for soups and stews that combine protein, healthy fats and fibre-rich vegetables.
The takeaway: bone broth is not a fat loss cure-all, but it can make structured weight management plans more sustainable and enjoyable.
There is no single perfect time to drink bone broth, but certain occasions may be especially helpful for those focusing on fat loss. Some people like to start the day with a warm cup of bone broth in place of a sugary breakfast, which provides hydration and protein without the blood sugar spike. Others find that drinking bone broth between meals helps to curb cravings and reduce the temptation to snack on less nourishing foods.
Bone broth can also be useful before or after workouts. For those practising intermittent fasting, drinking broth during a fasting window may reduce hunger and make it easier to maintain consistency without the energy crash that often follows snacks or caffeine.
Ultimately, the best time to enjoy bone broth is whenever it supports your consistency and helps you stick to a healthy eating routine.
Further Readings
→ Bovine Collagen vs Marine Collagen: Which Is Better For You?
Focusing on weight loss is often the entry point, but bone broth brings wider health benefits that go beyond the scale.
Collagen can support joint health, helping to maintain mobility and comfort during exercise. Many people also use bone broth to support skin, hair and nail health, as collagen plays a role in elasticity and repair.
By choosing bone broth, you’re not only supporting weight management but also nourishing your body.
Bone broth is not a quick fix for fat loss, but it can be a powerful ally in a balanced, nutrient-first approach to weight management.
The quality of your broth matters. Choosing a slow-simmered, grass-fed option ensures you are getting maximum nutritional benefit without unnecessary fillers, additives or inflammatory ingredients.
Most importantly, bone broth works best when used consistently. Making it a regular part of your diet can support not only your fat loss journey but also your overall health and well-being.
Hunter & Gather
Hunter & Gather are an ancestrally-inspired lifestyle brand that fuses ancestral wisdom and modern innovation to guide your journey to better health. Our mission is to give you the tools to thrive for life. We create real food and supplements that are free from refined sugar, grains and inflammatory seed oils, while championing premium quality and taste.
Bone broth on its own will not cause fat loss, but its protein, amino acids and low-calorie profile make it a supportive food for appetite control and sustainable weight management.
Yes, many people include bone broth in intermittent fasting routines. While it technically breaks a fast, its low-calorie content and nutrient profile can make fasting easier to sustain without significantly disrupting the benefits.
A typical serving of our instant bone broth powder contains around 75 calories per serving when mixed with hot water. This makes it a low-calorie, nutrient-dense option for those watching their intake.
Bone broth can be sipped daily, used as a meal starter, or incorporated into soups, stews and sauces. Consistency matters more than occasional use, and pairing it with other nutrient-dense foods is most effective.
