If your waistline is expanding despite dieting or working out, visceral fat may be the real culprit. Unlike regular belly fat, it’s hidden deep within your belly and has a silent effect on your heart health. Dr. Pradeep Jamnadas, an Orlando-based interventional cardiologist with over 31 years of experience, shares the fastest and most sustainable way to burn visceral belly fat in a podcast with Steven Bartlett. (Also read: Nutritionist shares ‘magic drink’ recipe to melt belly fat fast and boost metabolism naturally ,
what kind of fast should you do
“If a patient just wants to lose visceral fat, I start with a 12-12 fast,” says Dr. Jamnadas. “This means that for 12 hours you don’t eat anything, you just drink fluids that have no calories, and then the next 12 hours are your feeding period.” He recommends following this schedule for two to three weeks, so your body can adapt. After that, he suggests gradually transitioning to an 18-6 fasting plan.
“18-6 means you get six hours to eat, and for 18 hours only water, black tea, black coffee, or green tea, no calories,” he adds. “This is a type of fasting that works well for most people trying to lose fat and improve insulin sensitivity.”
Fasting for diabetes and severe obesity
However, Dr. Jamnadas emphasizes that people with more serious metabolic conditions may need a more structured plan. “If a patient is very overweight, or has diabetes, and the goal is to reverse the diabetes or lose about 60 pounds, those patients have special needs,” he explains. “For them, I would take them on a 48-hour fast once a week.”
He adds, “Sometimes I’ll do a three-day water fast every nine days. Every nine days, you’ll do OMAD, eat once a day, and then give me a three-day water fast.”
Dr. Jamnadas believes that fasting is not about starving, but about giving the body time to recover, reset, and use stored fat for energy. He says the main thing is to ease into it gradually and always stay hydrated during the fast.
Their approach highlights how intermittent and extended fasting, when done correctly, can be a powerful tool for reducing visceral fat, balancing blood sugar, and improving long-term heart health.
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This article is for informational purposes only and is not a substitute for professional medical advice.
