Time restrictive eating, or Intermittent fasting is great for losing visceral fat.
An 8 hour eating window is often used in this strategy, with 16 hours fasted.
The benefits include:
→ Reduce insulin levels prompting the body to use stored fat (including visceral fat) for energy.
→ Increased autophagy, a cellular cleanup process that improves metabolic health.
If you have never tried intermittent fasting before, I recommend giving it a go.
Personally, I find to easiest to have a late breakfast, around 10:30am.
Then I make sure I finish my last meal by 6:30pm.
That gives me a daily eating window of 8 hours.
If you know you’ll have a later evening meal, adjust your first meal timing to account for it.
The research shows that condensing your eating window each day can help you lower your visceral fat by up to 4% over 12 weeks.
(From a study called “Time-Restricted Feeding Without Caloric Restriction Reduces Visceral Fat and Improves Metabolic Health” in Cell Metabolism (2015))
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Ramadan 😇