Post by : Saif Rahman

Many people in busy cities find belly fat stubborn despite exercise and dieting. Not all abdominal fat is the same: visceral fat sits deep around organs and carries a higher risk for heart disease, diabetes and hypertension.

Dr. Pradip Jamnadas, an Orlando-based cardiologist with more than 31 years in practice, described a safe approach to losing visceral fat during a podcast with Steven Bartlett. He explained how correctly timed fasting can help the body burn this dangerous fat and improve overall wellbeing.

Dr. Jamnadas says fasting gives the body a recovery window to use stored fat for energy instead of relying on crash dieting, which can damage metabolism and prompt rapid weight rebound. Proper fasting helps the body reset and burn fat steadily over time.

The easiest fasting plan to begin with

He recommends newcomers start with a 12-12 routine: 12 hours fasting followed by a 12-hour eating window. "If you finish dinner at 7pm, don't eat again until 7am," he noted. During fasting hours, stick to water, black or green tea, or black coffee — nothing with calories.

Try this schedule for two to three weeks so your body adjusts, then consider advancing to an 18-6 plan once it feels natural.

"The 18-6 method limits eating to six hours and fasting for 18," Dr. Jamnadas said. Calorie-free drinks are allowed while fasting. This approach more effectively trims fat and improves insulin handling, which helps prevent diabetes and weight gain.

Approach for those with obesity or diabetes

For patients with significant obesity or diabetes, he advised a more supervised strategy. "Some may benefit from a 48-hour fast once a week," he explained.

This means consuming only water or calorie-free beverages for two full days, which can help burn stored fat and reduce blood sugar. Such extended fasts should be done under medical oversight.

He also mentioned advanced options like a three-day water fast every nine days combined with OMAD (one meal a day) to promote weight loss while protecting metabolic rate.

Fasting versus starvation

Dr. Jamnadas emphasized that fasting is not starvation. "It’s a planned pause from constant eating so your body can repair and switch to stored fat for fuel," he said.

Fasting lowers insulin, encourages fat breakdown, boosts energy, reduces inflammation and supports cardiac function. But it must be done carefully: stay hydrated and avoid sugary drinks or snacks during fasting periods. "Hydration is essential," he warned, adding that balanced meals during eating windows make fasting safe and effective.

Long-term health gains

According to the cardiologist, consistent fasting can do more than reduce weight: it can lower blood sugar, cut heart disease risk, improve insulin sensitivity, reduce belly fat and inflammation, and aid digestion and sleep.

He urged avoiding processed foods, sugar and refined carbs during eating windows, recommending whole foods, vegetables, fruits, lean proteins and healthy fats instead.

A sensible, natural route

Dr. Jamnadas’ guidance has resonated because it offers a science-backed, natural method to lose fat without fad diets or pricey supplements. The focus is on discipline, balance and understanding how the body responds.

He stressed that steady persistence beats rapid fixes. "You won’t see results in two days," he said. "With patience, fasting can help reduce belly fat and build healthier habits over time."

He reminded readers that fasting isn’t for everyone: people with specific medical conditions, pregnant women or those on regular medications should consult their doctor before starting any fasting regimen.

Final takeaway

Dr. Pradip Jamnadas’ fasting recommendations show that controlled, well-planned fasting—rather than starvation—can manage hidden visceral fat, rebalance metabolism and protect the heart. With patience, proper hydration and consistent practice, anyone can begin improving their health, one meal or fast at a time.