Bone broth for weight management and curbing sugar cravings.

Why the 4pm craving happens

The classic mid-afternoon crash usually has three ingredients: a lunch too low in protein, mild dehydration, and blood sugar dropping after a carbohydrate-heavy meal. The body asks for the fastest fix it knows, which is sugar. Twenty minutes later the same dip returns, slightly deeper.

Anything that arrives warm, salted and protein-rich interrupts that loop — not by suppressing the craving through force, but by answering what the body was actually short of.

What a cup of broth offers

• 5.9 to 11g of protein for 31 to 50 calories — a high protein-to-calorie ratio.
• 0.8 to 1.3g of carbohydrate, and no added sugar or sweeteners.
• Fluid and sodium, which resolve the thirst that often masquerades as hunger.
• Warmth and volume in the stomach, both associated with feeling fed.
• A savoury taste that ends the eating impulse, rather than a sweet one that extends it.

Collagen is not a complete protein, so it should sit alongside complete protein at meals rather than standing in for it.

How to use it

• 3pm to 4pm: one cup instead of the biscuit or the pastry run.
• Before dinner: a small cup 20 minutes ahead takes the edge off arriving at the table ravenous.
• After dinner: a warm savoury cup as the full stop, in place of the evening picking.
• As a soup base: broth with greens, an egg and herbs is a filling meal for very little.
• In a smoothie: unsalted Pure Chicken broth blended with banana, coconut milk and a nut butter to see you through the day.

Common questions

Does bone broth help with weight loss?

Indirectly. It is high in protein and very low in calories and sugar, so it works well as a substitute for higher-calorie snacks and helps with satiety. It does not burn fat on its own.

How many calories are in a cup of bone broth?

Around 31 to 50 calories per 240ml serving depending on the blend, with 5.9 to 11g of protein.

Does bone broth stop sugar cravings?

It addresses the usual causes — low protein, dehydration and a blood-sugar dip — and its savoury taste tends to close the eating impulse rather than extend it. Most people find the afternoon craving easiest to displace.

Should I do a bone broth fast or cleanse?

We would not recommend broth-only days. They are low in energy, fibre and complete protein. Use broth alongside meals rather than instead of them.

When is the best time to drink bone broth for appetite control?

Mid-afternoon, or roughly 20 minutes before dinner. Those are the two points where a warm protein-rich cup changes what you eat next.