Dr. Ahmed Ever wondered what that stubborn fat is around your midsection? Yes! That is your visceral fat. Accumulating this sort of adipose tissue is a serious health concern.
Furthermore, this is not your typical aesthetic concern type of issue, as it can seriously lead to cardiovascular diseases or diabetes, among other conditions.
Subcutaneous fat is not as harmful and metabolically inactive compared to visceral adipose tissue (VAT).
The latter is actively pumping harmful substances that can cause insulin resistance, heart disease, and various health problems.
To solve this problem, intermittent fasting is often seen as a solution. This is a popular eating pattern practised by several people looking to lose weight.
So, can this dietary style be a key to shedding that harmful visceral fat? Keep reading to learn more.
The science behind fasting and visceral fat loss:
Intermittent fasting is not just about changing what you eat, but more about when you eat. There are different ways to do it.
For example, the 16/8 method means you fast for 16 hrs and eat only during an 8-hour window.
The 5:2 diet means you eat normally for 5 days and eat fewer calories on 2 days. In alternate-day fasting, you eat one day and fast the next.
Here’s how this can impact fat loss, particularly visceral fat:
Insulin sensitivity and fat burning:
When you eat, your body makes insulin, which then helps move sugar from your blood into your cells to give you energy.
If you eat frequently, especially junk food or sugary drinks, then your body may stop responding properly to this hormone.
This is called insulin resistance, and it can make your body have more fat, especially around your belly (called visceral fat).
But when you fast (do not eat for some time), your insulin levels go down. In this case, your body starts using stored fat for energy, and this can help burn that stubborn belly fat.
Hormonal shifts:
Fasting triggers beneficial hormonal changes that favor fat loss:
- Human Growth Hormone (HGH):
- Studies have found that fasting can greatly boost the amount of human growth hormone (HGH) in the body, and this will help you lose fat and keep your muscles strong.
- Norepinephrine (noradrenaline):
- In a study of overweight people, fasting for over 16 days led to a lot of weight loss.
- It also lowered the levels of norepinephrine, epinephrine, and dopamine in their blood during rest and after exercise [ref].
- This shows that the body is adapting to fasting and becoming more energy efficient.
Cellular repair and autophagy:
Besides hormonal changes, fasting also triggers important protective measures in the body, such as autophagy.
This is a natural process where the body removes damaged cells and reuses their parts. Although the exact connection to visceral fat loss is not completely clear, creating a healthier cellular environment can improve overall metabolism and may help with fat loss over time.
Calorie deficit:
Intermittent fasting is not necessarily about cutting calories during eating periods, but it often results in eating less overall.
Since the eating window is shorter, many people naturally end up eating fewer calories, which is key for losing weight, including reducing visceral fat.
What does the research say about visceral fat and IF?
There are many studies that have investigated the power of intermittent fasting in body fat, including visceral fat.
Even though we need more long-term and large-scale human trials, still, the existing research has given us potential information.
Studies have shown that IF can be effective for overall weight loss [ref]. Since visceral fat is often lost with subcutaneous fat during weight loss, IF can indirectly contribute to its reduction.
Some research specifically points to a reduction in visceral fat with IF interventions. For example, a study compared intermittent fasting and protein pacing with caloric restriction and found that IF is more capable of reducing visceral fat [ref].
Improvements in metabolic markers associated with visceral fat have been observed. This includes improved insulin sensitivity, lower blood sugar levels, and better lipid profiles [ref].
Notes:
While the science behind IF and visceral fat loss is encouraging, it is crucial to approach it with realistic expectations and caution.
IF is not a magic bullet.
- This is a simple method that can be useful when combined with healthy dietary patterns and regular exercise.
- Just limiting your eating window while consuming processed or junk food will not give you sufficient results.
Individual responses vary.
- One form of IF can work wonders for some people while delivering no results for others.
- Genetics, lifestyles, and underlying health issues can be some factors that influence the impact of IF on visceral fat loss.
Listen to your body.
- Pay attention to hunger cues and energy levels. If you experience excessive fatigue, dizziness, or other negative side effects, stop and consult a healthcare professional.
Consult a healthcare professional or registered dietitian.
- This is especially important if you have any pre-existing health conditions, are taking medications, or are pregnant or breastfeeding.
- They can help you find out if IF is right for you and guide you on how to implement it safely and effectively.
