Cardiologist reveals how different levels of fasting can help you lose visceral belly fat faster

Visceral fat can be stubborn and hard to get rid of despite diet and workouts. It sits deep within the abdomen and increases the risk of cardiovascular diseases. Dr Pradip Jamnadas, a US-based interventional cardiologist with over three decades of experience, shared in a recent podcast the fastest and most effective ways to reduce visceral belly fat.

Different levels of fasting to lose belly fat

Dr Jamnadas shared different levels of fasting that are required for people with different needs.

12:12 fasting: “If a patient is simply looking to reduce visceral fat, then I start with a 12:12 fast, which means for 12 hours you don’t eat anything, you just drink liquids with no calories in them, and then 12 hours is your feeding period. We start with that. We do that for about 2 to 3 weeks.”

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18:6 fasting: “Then we quickly move to 18:6, which means six hours you get to eat, and for 18 hours, it’s only water, black tea, black coffee, or green tea. No calories. That’s one type of fasting.”

48-hour fast once a week: “If a patient is very overweight or has diabetes, and the goal is to reverse diabetes or lose around 60 pounds, then those patients have special types of needs. For them, I will take them to a 48-hour fast once a week.”

Water fast and OMAD: “Sometimes I’ll go to a three-day water fast every nine days. Every nine days, you will do OMAD, which is one meal a day, and then give me a three-day water fast.”

While this may be the fastest way to reduce belly fat, if you don’t want to go hard on yourself, fitness coach Dan Go earlier this week shared a post on Instagram where he talked about six foods that can help reduce belly fat naturally.

Also read | Best exercises to burn belly fat, trim your waistline

Foods that reduce belly fat naturally

Blueberries: Rich in polyphenols, they help reduce inflammation. The anthocyanins in blueberries improve insulin sensitivity and support belly fat loss.

Plain, unsweetened Greek yoghurt: Greek yoghurt is probiotic, contains protein, and is linked to visceral fat loss.

Fatty fish: Rich in omega-3, it’s a metabolic medicine that helps reduce belly fat by fighting inflammation and improving insulin sensitivity.

Leafy greens and cruciferous vegetables: Think spinach, kale, broccoli, and cabbage—they are highly nutritious, keep you full and support gut health.

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Avocados: They are rich in healthy fats and soluble fibre that help control insulin levels and cravings.

Green tea: This beverage contains EGCG, a compound that targets visceral fat directly, and L-theanine, which helps reduce stress.

FAQs on How to Burn Belly Fat Naturally

1. What is the fastest way to reduce visceral belly fat naturally?

Dr Pradip Jamnadas recommends different fasting methods, starting with a 12:12 fast, then progressing to 18:6, and eventually a 48-hour fast once a week, depending on individual needs.

2. Can fasting help with belly fat loss?

Yes, fasting can help. Dr. Jamnadas suggests starting with a 12:12 fast for a few weeks, then shifting to an 18:6 fast, and for some, a weekly 48-hour fast.

3. Which foods are effective for reducing belly fat naturally?

Foods like blueberries, plain Greek yoghurt, fatty fish, leafy greens, avocados, and green tea can help reduce belly fat due to their anti-inflammatory properties and ability to improve insulin sensitivity.

4. What is OMAD and how does it aid in belly fat reduction?

OMAD stands for "one meal a day." It can be combined with a three-day water fast every nine days to support belly fat loss by promoting insulin sensitivity and reducing calorie intake.

5. How does green tea help in reducing belly fat?

Green tea contains EGCG, which targets visceral fat, and L-theanine, which helps reduce stress, both contributing to belly fat reduction.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.