Expert Shares Science-Backed Fasting and Diet Strategies for Quick, Sustainable Fat Loss
Belly fat is one of the most common fitness concerns, and now a Harvard-trained gastroenterologist has shared three simple, research-backed methods to shed it effectively. Dr. Saurabh Sethi explained that small, strategic changes in eating patterns and food choices can significantly support fat loss — especially around the abdomen.
1. Follow a 12:12 Intermittent Fasting Routine
Intermittent fasting is one of the most effective tools for improving metabolic health.
Dr. Sethi recommends starting with a 12-hour fasting window and a 12-hour eating window — a beginner-friendly approach that supports fat-burning without being restrictive.
Why it works
- Helps regulate blood sugar and insulin levels
- Promotes fat mobilisation
- Reduces late-night snacking
- Supports better sleep and digestion
2. Choose Calorie-Free or Low-Calorie Drinks During the Fast
To maintain the fasting state, the expert urges people to avoid sugary or milky beverages during fasting hours.
Recommended Drinks
- Water
- Black coffee
- Green tea or black tea
- Lemon water
- Apple cider vinegar water
- Herbal teas (ginger, chamomile, hibiscus)
These beverages help curb cravings, keep you hydrated, and enhance metabolic activity.
3. Eat High-Protein, High-Fibre Foods During the Eating Window
According to Dr. Sethi, your eating window should focus on foods that keep you full and support muscle maintenance.
Smart Food Choices
- Proteins: Chicken, turkey, eggs, paneer, tofu, legumes, fish
- Fibrous foods: Vegetables, fruits, whole grains, lentils
- Healthy fats: Nuts, seeds, olive oil
This combination stabilises appetite, boosts digestion, and prevents overeating — making belly fat loss more efficient.
Why These Three Tips Are Effective
- Improve insulin sensitivity
- Increase fat-burning hormones
- Create a manageable calorie deficit
- Reduce cravings and improve satiety
- Support long-term, sustainable weight management
Dr. Sethi emphasises that consistency is key. Even small changes, when followed daily, can lead to noticeable reductions in belly fat.
Also Read : 7 Tea Habits That Are Harming Your Gut and Liver — According to a Harvard-Trained Doctor
