Daijiworld Media Network – New York

New York, Nov 5: Visceral fat, the deep belly fat linked to heart disease and diabetes, can be difficult to lose even with diet and exercise.

However, Dr Pradip Jamnadas, a US-based interventional cardiologist, recently shared practical fasting strategies and dietary tips to tackle this stubborn fat effectively.

Fasting methods to reduce belly fat

Dr Jamnadas outlined several fasting levels based on individual goals:

• 12:12 fasting: Ideal for beginners, this involves fasting for 12 hours and eating during the next 12. “Start with 12:12 for 2–3 weeks,” he suggested.
• 18:6 fasting: Progress to fasting for 18 hours with a six-hour eating window, allowing only zero-calorie drinks like water, black coffee, or green tea.
• 48-hour fast once a week: For overweight or diabetic patients, he recommends a two-day fast each week to promote faster fat and glucose metabolism.
• OMAD and water fasts: Advanced routines include one meal a day (OMAD) and a three-day water fast every nine days for accelerated results.

Foods that fight belly fat naturally

Fitness coach Dan Go also shared six foods that support fat loss naturally:

• Blueberries: Packed with anthocyanins that improve insulin sensitivity and reduce inflammation.
• Greek yoghurt: High in protein and probiotics, helping lower visceral fat.
• Fatty fish: Rich in omega-3s that reduce inflammation and boost metabolism.
• Leafy greens and cruciferous vegetables: Nutrient-dense foods like spinach, kale, and broccoli promote gut health and fullness.
• Avocados: Contain healthy fats and soluble fibre to balance insulin and curb cravings.
• Green tea: Its EGCG compound targets visceral fat, while L-theanine reduces stress-related fat gain.

Experts say combining intermittent fasting with a balanced, anti-inflammatory diet can be a sustainable and effective approach to shedding harmful belly fat naturally.