Intermittent Fasting Can Help Reduce Belly Fat, Is It True? Check the Explanation

Illustration of intermittent fasting can help reduce belly fat (Magnific/pvproductions)

YOGYAKARTA - Belly fat is often one of the most difficult body parts to reduce. In addition to affecting appearance, belly fat accumulation can also increase the risk of various health problems, especially if the one who accumulates is visceral fat. Recently, intermittent fasting or intermittent fasting has been widely discussed because it is considered to help reduce belly fat. So, is this method effective? Here's the explanation.

What is intermittent fasting?

Intermittent fasting is a diet that regulates eating time and fasting time in a certain period. One of the most popular methods is the 16:8 pattern, which is fasting for 16 hours and eating within an 8-hour window. There are also other methods such as 5:2 and alternate-day fasting which have different rules. Unlike many other diet programs, intermittent fasting emphasizes when you eat rather than the type of food that should be consumed.

Belly fat is not all the same

When talking about belly fat, many people think that all fat in the area has the same impact. In fact, there is subcutaneous fat that is just under the skin and there is also visceral fat that is stored deeper around important organs. It is this visceral fat that is most often associated with an increased risk of type 2 diabetes, heart disease, and other metabolic disorders. Therefore, reducing visceral fat is one of the important goals in maintaining long-term health.

Illustration of intermittent fasting can help reduce belly fat (Magnific/gpointstudio)How does intermittent fasting work?

When the body does not get food intake for several hours, the energy reserves derived from food will begin to decrease. In this condition, reported by Health, Monday, June 1, the body slowly switches to using fat reserves as an energy source. In addition, insulin levels tend to decrease during fasting, which can help the body more effectively burn fat. This process is what makes intermittent fasting often associated with weight loss and reduced abdominal fat.

A study involving overweight adults found that a 16:8 diet for 12 weeks can help reduce visceral fat. Participants experienced an average visceral fat reduction of about 11.1 percent compared to their baseline. These results suggest that intermittent fasting has the potential to help reduce abdominal fat stored around internal organs. However, the researchers also stressed that these benefits are likely related to reduced total calorie intake during the program.

Although the results of the study look promising, experts warn that intermittent fasting is not the only way to reduce belly fat. Several studies show that the results are not much different from other diets that also create a calorie deficit. This means that the body can still lose fat if the number of calories burned is greater than the calories consumed. The most important factor is usually choosing a diet that is realistic and can be run consistently in the long term.

Illustration of intermittent fasting can help reduce belly fat (Magnific/pvproductions)Benefits of reducing visceral fat

Reduced visceral fat not only affects waist circumference size. This fat loss can also help improve insulin sensitivity and support better blood sugar control. In addition, the risk of chronic inflammation associated with heart disease and metabolic disorders can also be reduced. For these reasons, many experts believe that reducing visceral fat is more important than just chasing numbers on the scales.

Although many people find intermittent fasting suitable, this method is not always suitable for everyone. Some people may experience excessive hunger, difficulty concentrating, or difficulty adjusting their daily eating schedule. This eating pattern also needs to be considered carefully for those with certain health conditions. If you plan to try it, consulting a doctor or nutritionist can help determine if this method is suitable for your needs.

Intermittent fasting can indeed help reduce belly fat, especially visceral fat which is risky for health. However, research shows that its success not only depends on the fasting schedule, but also on the ability to maintain calorie intake and a healthy lifestyle overall. For optimal results, intermittent fasting should be accompanied by nutritious food consumption, regular physical activity, and adequate rest. So, if you want to reduce belly fat, focus on healthy habits that can be carried out consistently in the long term.