Harvard-trained gastroenterologist discusses three ways to lose belly fat with intermittent fasting: ‘One of these is particularly crucial'
*Start with a 12-12 fasting schedule, which is the mildest option.
'This approach helps you sleep soundly at night and reduces the likelihood of unhealthy food choices the next day,' said Dr Sethi.
*According to Dr Sethi, during your fasting window, only drink black coffee, green tea, black tea, water, apple cider vinegar, lemon water, fennel or basil water, chamomile or ginger tea.
*Focus on a high fibre, high protein diet during your eating window. 'Focus on high protein foods like paneer, tofu, chickpeas, chicken, turkey, fish, and high fibre foods like fruits and vegetables. This combination will keep you full and satiated while promoting fat loss,' said Dr Sethi.
Are these effective?
Kanikka Malhotra, consultant dietitian and certified diabetes educator, explained that this protocol for reducing belly fat through intermittent fasting demonstrates a 'judicious mix of practicality and scientific grounding'.
Notably, intermittent fasting (IF), is a form of time-restricted feeding where one consumes food within a defined window (e.g., first meal around 10:30–11:00 am, second meal around 6:30 pm) and fasts for the remaining hours. 'This method is backed by scientific research for its potential benefits in weight management, improved metabolic health, and better insulin sensitivity, which is especially relevant for those with diabetes,' said Malhotra.
IF helps reduce overall calorie intake by minimising opportunities for mindless snacking and late-night eating, both of which are linked to weight gain and metabolic disturbances. Yet the success of it is based on what you eat in the eating window, as a balanced diet with adequate protein and fibre makes all the difference. 'Each meal should be nutrient-dense, providing adequate protein, healthy fats, fibre, and micronutrients to support energy, muscle maintenance, and overall health,' said Malhotra.
The expert concurred with Dr Sethi and stressed that the 12:12 fasting pattern is accessible for most and gently introduces metabolic benefits, including improved meal timing and reduced nighttime caloric intake. 'Restricting beverages during the fasting phase to non-caloric options like water, black coffee, and herbal teas preserves the physiological state of fasting and may modestly enhance metabolic outcomes,' said Malhotra.
Most crucially, Malhotra stressed that prioritising a high-fibre, high-protein diet during the eating window supports satiety, muscle retention, and glycemic control, factors essential for 'meaningful, sustainable fat loss'. 'However, while this protocol aligns with current dietary evidence, individual differences in fat loss responses, long-term feasibility, and overall nutrition quality require ongoing assessment for optimal results,' said Malhotra.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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