What is the Best Intermittent Fasting Window to Lose Belly Fat

Belly fat can be stubborn and annoying. Despite a balanced diet and exercise program, losing it may take a long time. Intermittent fasting is a viable weight loss method adopted by thousands of people worldwide. 

One of the unique features of intermittent fasting (IF) is its flexibility. It allows individuals to choose eating and fasting periods suited to their lifestyles. Hence, you may have heard of people on a 16:8 or 24-hour IF protocol. 

In IF, the fasting window requires abstaining from calories. Moreover, the eating period doesn’t prescribe any dietary restrictions. However, adopting a balanced IF diet for the eating window can help you achieve your weight loss goals faster.

There are several IF patterns to choose from. Each pattern offers a different fasting and eating window. The 16/8 has become a pretty popular IF method. While IF has several health benefits, they vary for each protocol. [1] 

I have you covered if you are scouting for information on the most effective IF window to lose belly fat. But before that, let’s learn a little about belly fat.

What is Belly Fat, and Why is it Harmful?

Belly fat can hamper your physical fitness and aesthetics. Fat accumulating around your belly is known as visceral fat and can be very harmful. This kind of fat typically accumulates within the abdominal cavity and pushes the stomach out due to the space it takes around the stomach and intestines. 

Several factors, including an unhealthy or sedentary lifestyle, poor eating habits, metabolic complications, or other underlying diseases, can cause fat accumulation. [2] 

These fat deposits around your belly can lead to other health issues, such as obesity, if not checked at the right time. Hence, finding safe ways to prevent an increase in your waistline is essential. 

Start by determining your body mass index (BMI). Your BMI can is a quick way to check if you have a healthy weight. 

How Intermittent Fasting Can Help Lose Abdominal Fat  

In a fasting window, you must avoid consuming calories. Depriving your body of calories for a certain period can benefit your metabolism. 

Studies reveal that abdominal obesity can be caused by poor metabolism. IF can help improve your metabolic rate. While IF, you will restrict your eating window, which can help lower insulin levels. A slow metabolism can make you feel starved, making your weight loss efforts all the more challenging. [3][4]

How can lowered insulin levels impact your belly fat? Well, insulin is one of the principal drivers of fat storage. When you eat constantly throughout the day, your insulin levels spike. With increased insulin levels in your blood, your cells begin resisting insulin, and as a result, the body is pressured to make more of it. Hence, decreasing the insulin levels the body produces can lower insulin resistance.

When you don’t eat for a certain period, such as in an IF fasting window, you allow your body to rest and the insulin levels to drop significantly. While this can work wonders for fat burning, it can also lower the risk of developing certain health conditions such as diabetes. [5] 

How to Find the Best-Suited IF Window for Losing Belly Fat

If you are an intermittent fasting beginner and unsure about which IF routine will work the best for you, you must begin by choosing a protocol that fits your lifestyle. Remember, no fasting or dieting plan can give overnight results; introducing a sustainable IF fasting pattern and maintaining consistency can fetch the best results. This may require dedicated practice and patience. 

There is no harm in experimenting with different fasting windows. You can alter the eating and fasting window depending on what accelerates your abdominal fat loss. If you started with shorter fasting windows, you can try increasing it by an hour or two to see if there’s any difference. Be consistent with your IF regimen if you want to see visible changes. Hence, select a fasting pattern that fits your lifestyle.

Here are the IF methods you can pick from for losing belly fat:

16:8 Intermittent Fasting

The 16:8 method involves 16 hours of fasting and an eight-hour feeding window. You can choose the eating and fasting durations you think are the easiest to maintain. For instance, if you finish your dinner by 7 pm, you could continue fasting until 11 am the next day. So, you can consume meals between 11 am and 7 pm. 

Drink plenty of water during the fasting phase, as it can help combat dehydration and keep you feeling full. Although some people consume unsweetened black tea and coffee during the fasting window, it could cause dehydration.

5:2 Intermittent Fasting

5:2 fasting method involves eating a normal diet five days a week while limiting your calorie intake to 500-600 calories for any two non-consecutive days. 

24-Hour Fast (Eat-Stop-Eat)

If you can go without food for 24 hours twice a week, the Eat-Stop-Eat IF method is for you. In this fasting pattern, if you eat on a Monday, say at 8 pm, you can only resume eating again on Tuesday, 8 pm. This 24-hour fast should be done twice a week for the best results. You can drink calorie-free beverages during the fasting windows and eat normally on non-fasting days.

Although considered effective, not everyone can easily adopt such prolonged fasting diets. It is best to consult your dietician or health professional before undertaking prolonged fasts. 

Warrior Diet

The Warrior Diet involves 20 hours of fasting and a four-hour eating window. This form of eating and fasting is inspired by the eating habits of ancient warriors who fasted through the day and feasted at night. While the Warrior Diet may not be easy for many, some swear by its efficacy and benefits.

Regardless of your IF plan, you must track the food and beverages you consume during the eating window. Eating the wrong foods during the feeding window can make getting rid of stubborn fat all the more difficult.

Now, did you know that aside from metabolism, inflammation, and bloating may have a role to play in your belly fat?

Getting rid of your belly fat may take a while, but you can at least control inflammation by consuming the right foods. Sometimes, chronic diseases can elevate stress hormone levels in the body, causing inflammation. Cortisol is often associated with belly fat. Moreover, deficiencies in certain vitamins are also linked to weight gain and inflammation. 

Several studies reveal inflammation is directly associated with abdominal fat, especially in diabetic people. Your dietary choices can help manage symptoms of inflammation to a large extent. Hence, a nutritious and balanced meal can help regulate inflammation and manage your weight. [6]

Research findings suggest that most of the body weight lost through intermittent fasting primarily comes from fat loss. As a result, IF can be effective in belly fat reduction as well. Intermittent fasting has benefitted people with obesity. Abdominal fat indicates obesity and higher BMI and needs to be managed for weight loss. [7][8]

Role of Hormones in Belly Fat and How IF Can Help Get Rid of Belly Fat

Intermittent fasting can lead to eating nutrient-dense calories and stabilizing your hormones. In the process, it can help maintain muscle mass. Your body stores energy in the form of fat. When you fast for a certain period, your body sends norepinephrine to the fat cells, catalyzing the fat to break it into fatty acids that are then burnt for energy. IF can fasten this fat-burning process and prevent high insulin levels. As these levels naturally drop and enable fat burning, it can help eliminate belly fat faster.

It is essential not to break your fast with a meal that can trigger an insulin spike, as it can rob you of your progress. Combining a healthy diet with IF and eliminating sugary beverages, starch-rich foods can work in your favor. Try including more protein, good fats, and fiber in your eating window for better results.

Things to Consider for Optimizing IF for Belly Fat

After selecting the preferred fasting window, adopt the following tips while practicing IF:

• Avoid overeating during your eating window. Reduce the intake of sugary items that can cause insulin level spikes. Avoid foods with trans fat and cut down on refined carbs. [9]
• Pay attention to sleep quality, as poor sleep can increase insulin resistance, cortisol, and weight gain around the belly. [10]
• Make light exercise such as walking or yoga a part of your lifestyle. As stress can trigger cortisol levels, it can also lead to hunger pangs and enhance belly fat storage. A low-intensity workout like walking can reduce stress hormones and boost fat burning.
• Lower your alcohol consumption, as it has been linked to a risk of developing excess fat around the waistline. [11]

FAQs

Do I need to worry about losing muscle with intermittent fasting?

During fasting, your body burns fat for energy. Eating a high-protein diet will ensure you don’t lose muscle mass while intermittent fasting.

How long will it take to see a reduction in my belly fat with intermittent fasting?

Intermittent fasting duration needed for a noticeable reduction in belly fat may vary from person to person. You must stay consistent and patient, allowing your body time to adapt to the new IF regimen.

Is intermittent fasting only effective for belly fat, or can it reduce overall body fat?

Intermittent fasting can be effective in reducing overall body fat. IF can restrict your overall calorie intake and put you in a calorie deficit, where your body burns more fat than it consumes. This is one of the most effective ways to lose body fat.

More on Fasting and Fat Burning:

Concluding Thoughts

Intermittent fasting has holistic health benefits and can be a powerful tool for reducing unwanted belly fat.

You must select an intermittent fasting pattern that fits your lifestyle. However, pay attention to a few things when fasting for belly fat loss, including what you eat during your eating window. You can start with the 16:8 method, as it is relatively easier to manage.

You must not undermine the importance of incorporating plenty of fruits, vegetables, lean proteins, and other essential nutrients in your eating window. Also, maintain a calorie deficit and avoid unhealthy fats in your eating window. Whether your fitness goal involves weight management or targeted belly fat loss, the results hinge on consistency and patience.

Reference

1. Research on intermittent fasting shows health benefits. (2020, February 27). National Institute on Aging.
2. Jensen, M. D. (n.d.). Role of Body Fat Distribution and the Metabolic Complications of Obesity. PubMed Central (PMC).
3. Metabolic Syndrome | MedlinePlus. (2020, January 17). Metabolic Syndrome | MedlinePlus.
4. Vasim, I., Majeed, C. N., & DeBoer, M. D. (2022, January 31). Intermittent Fasting and Metabolic Health. PubMed Central (PMC). 
5. Albosta, M., & Bakke, J. (2021, February 3). Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. PubMed Central (PMC). 
6. Bawadi, H., Katkhouda, R., Tayyem, R., Kerkadi, A., Raad, S. B., & Subih, H. (2019, November 22). Abdominal Fat Is Directly Associated With Inflammation In Persons With Type-2 Diabetes Regardless Of Glycemic Control – A Jordanian Study. PubMed Central (PMC). 
7. Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (n.d.). Intermittent fasting and weight loss: Systematic review. PubMed Central (PMC). 
8. Kim, J. Y. (2020, October 27). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. PubMed Central (PMC)
9. Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota and may be the primary dietary cause of leptin resistance and obesity – PubMed. (2012, January 1). PubMed.
10. Mesarwi, O., Polak, J., Jun, J., & Polotsky, V. Y. (n.d.). Sleep disorders and the development of insulin resistance and obesity. PubMed Central (PMC).
11. Relationship of abdominal obesity with alcohol consumption at population scale – PubMed. (2007, October 1). PubMed.