Intermittent Fasting For Belly Fat: 5 Tips You Haven’t Tried

Is belly fat bothering you? Have you tried various fasting strategies, only to end up feeling chronically weak and hungry?

If you have a sustainable pattern of intermittent fasting for belly fat, you can tap into your visceral fat. That’s the fat that wraps around your abdominal organs and is more detrimental to metabolic health than subcutaneous fat, which sits under your skin.

If you fast strategically, most of the weight you lose during intermittent fasting (IF) is likely to be fat loss. Some people have lost significant weight over time with intermittent fasting (1, 2). The problem is that many who do lose weight on IF end up gaining it back. 

They feel hungry and exhausted from calorie restriction.

By implementing a few changes in your eating plan, you can tone your abdomen and reduce your risk of weight regain. In this guide, we will explore effective IF strategies that can help burn calories, lessen a protruding belly pooch, and foster sustainable eating habits. 

Can You Lose Belly Fat Intermittent Fasting?

Yes, many intermittent fasting (IF) studies show some level of weight loss and overall fat reduction, including around the midsection. 

Reducing the time you are allowed to eat can help lower your overall calorie intake, creating the calorie deficit necessary for weight loss (3).

Here is how intermittent fasting for belly fat might be beneficial:

• By fasting regularly, your insulin levels may decrease, and high insulin levels can promote fat storage. A 2021 report found IF to help manage body weight, reduce fasting insulin, fasting glucose, and insulin resistance in diabetic patients fasting under medical supervision (4).
• You may experience less indigestion. One study found that Ramadan fasting improved symptoms like gastric fullness, epigastric pain, and heartburn (5).
• Even the microbes in your gut might benefit. As you fast, you give the gut enough time to rest and process the food. By consuming a diverse and nutritious diet, you can reduce intestinal inflammation, promote the growth of protective gut bacteria, and increase the production of short-chain fatty acids. Some studies have found that IF can influence the gut microbiome, but it’s not clear exactly how or which bacteria are affected (6).
• Fasting can stimulate cell recycling, also known as autophagy. It is a natural process that breaks down cellular waste. This breakdown allows the body sufficient time to eliminate dysfunctional components and recycle them (7).

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

When Does Fat Burning Start When Fasting?

How long should I fast to lose belly fat? Burning fat begins when your body runs out of fuel from your last meal and starts using stored fat as an energy source. This process likely begins in the first 12 hours of fasting and becomes more pronounced between 16 and 24 hours. 

When you’re in a calorie deficit, you’re always burning some proportion of fat to meet your energy needs. Of course, consistency over time is crucial when using intermittent fasting to reduce belly fat (8, 9). 

Read More: 4-Week Intermittent Fasting: A Complete Guide (2025)

What Is The Best Intermittent Fasting For A Flat Tummy?

Many wonder, “What is the best intermittent fasting window to lose belly fat?”

Every type of intermittent fasting (IF) has something unique to offer when targeting the fat around the waistline. The strategy you choose depends on your preference and eating regimen.

Some of the best intermittent fasting for weight loss methods include:

• 16/8 method: The 16-hour fast is long enough to deplete the body’s glycogen stores and potentially target the visceral fat. For most people, it means cutting out one meal per day (breakfast or dinner), which can meaningfully reduce calorie intake. It is a straightforward and sustainable method for many people (10). 
• 5:2 method: You get two (non-consecutive) very low-calorie days each week, where the body experiences a large calorie deficit. This significant calorie decrease can create a substantial overall calorie deficit, increasing the likelihood of burning the excess fat around the belly. This method can be effective for some individuals (11).
• 14/10 method: This is a more accessible option than the 16/8 method, with a shorter fasting window. It gives the body enough time to tap into stored energy reserves and control snacking and overeating. It supports a mild calorie deficit for reducing belly fat over time (12).
• Alternate-day method: You switch between “fast” and “feast” days, meaning you spend more time in a fat-burning state. While this method can target visceral fat and lead to faster overall fat loss, many people find it to be the most difficult (13).

So, what is the fastest intermittent fasting plan for belly fat? Since the alternate-day fasting method causes you to spend more time in a fat-burning state than the other fasting methods, you can lose overall body fat the fastest with Alternate-day fasting.

How To Lose 5 Lbs In A Week With Intermittent Fasting?

It is possible to lose 5 pounds in a week, but this is not a sustainable or healthy approach for most people. A safer and more sustainable approach would be to lose 1-2 pounds per week at a steady pace, ensuring you don’t starve yourself and deplete your body of essential nutrients.

These tips can set you on the right track:

• Ease into it

Take your time when implementing any kind of fasting schedule. Don’t suddenly stop eating for a whole day after eating a couple of full-course meals. Give your body enough time to adapt and refuel, allowing you to maintain your energy while fasting. 

• Stay hydrated

Drinking plenty of fluids during fasting can help avoid fatigue and reduce cravings. 

Any beverage that does not contain calories is suitable during fasting, including water (still or sparkling), tea, or coffee without added sugar or milk/cream. 

• Replenish the electrolytes

Electrolytes are another vital aspect of hydration. You typically obtain most of your electrolytes from food, so replenishing electrolyte balance during the eating window through natural food sources, such as avocados, spinach, bananas, yogurt, oranges, and watermelon, can help keep you hydrated and energetic (15). 

You can also add a pinch of salt to your water while fasting (14).

• Eat a balanced diet

A healthy, balanced diet is just as important as your fasting regimen when you want to lose belly fat (or weight in general). Include a variety of lean proteins, whole grains, legumes, fruits, vegetables, and healthy fats. Try to minimize added sugars, refined grains (such as white bread, white pasta, and pastries), ultra-processed foods, sugary beverages, and alcohol.   

• Start working out

Fasting alone may not be enough to target the visceral and subcutaneous fat. Instead, you need to move around more. HIIT workouts, brisk walking, swimming, aerobics, and strength training can help burn fat and tone the core muscles.

Many wonder, “Can intermittent fasting reduce belly fat without exercise?” It is possible as long as you maintain a calorie deficit; however, strength training and other forms of exercise can help you tone up while losing fat.

The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

What Time Should You Stop Eating To Lose Belly Fat?

There isn’t a “best” time to stop eating to lose the excess fat around the belly. 

The amount of weight you lose depends on the calories you consume and the calories you burn over time. Intermittent fasting can help you create a schedule to maintain a calorie deficit, avoid overeating, and prevent late-night snacking. Each IF method has different eating schedules that can fit your lifestyle.

To find the right one, choose the one that feels most comfortable for you and is easier to maintain with your lifestyle.

The BetterMe app can simplify the process for you. Equipped with a variety of recipes and exercises, you can tailor the schedule to your needs, track calories, and burn fat with ease. 

Why Am I Not Losing Weight On Intermittent Fasting?

If you’re fasting not losing weight, most experts refer to this issue as a weight loss plateau when fasting. It means the rate at which you lose weight has slowed down. 

Although you initially achieved good results, the progress has stalled, despite not changing your eating patterns or fasting schedule.

There could be several reasons why someone is fasting and not losing weight. 

For example, a weight loss plateau while fasting can occur because:

• You now require fewer calories since you have lost some weight.
• Inadequate sleep.
• Ongoing stress.
• Eating habits have changed.
• Not exercising enough.
• You’re eating more calories than you realize!

To overcome this, make a few smart adjustments. Take a look at what’s causing the problem and then adjust your daily routine accordingly. For example, you can prioritize sleep, manage stress, adapt your fasting window for a longer fast, or track calories to record more precise macros.

The BetterMe app can be a valuable tool for overcoming the intermittent fasting weight loss plateau. 

It can help you spot the hidden calories in the food you eat, accurately track your macros, and record your exercises, so you know exactly how many calories you’re spending. 

Read More: Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do

Frequently Asked Questions

• How many eggs should I eat per day?

Approximately 1 to 2 eggs per day should be sufficient for most healthy individuals, unless your healthcare provider advises otherwise. If you are practicing a fitness routine to boost muscle gain and mass, you can tailor the protein intake to suit your gains. Ideally, your meals should include a variety of different protein sources, not just eggs.

• Can I eat immediately after exercise?

You can eat immediately after exercise, or whenever is convenient for you, ideally within 2-3 hours after your workout. On the other hand, most people prefer to wait 30 minutes to an hour after eating before exercising, allowing the body sufficient time to digest the food and avoid discomfort. But everyone is different. If you feel comfortable exercising after meals, you are free to do so. 

• Can a fitness meal plan be vegetarian?

Of course. Any meal can be vegetarian and still rich in protein, thanks to ingredients like lentils, quinoa, peas, tofu, edamame, almonds, and beans. 

You can incorporate these plant-based sources into a variety of dishes and still support muscle growth. And they aren’t just for vegetarians – everyone should put them in their rotation. 

• How to dine out on a fitness meal plan?

It’s best to be selective with the ingredients and adjust the meals according to your preferred cooking methods. For example, you can choose a lean protein, such as chicken breast or a lean cut of steak, paired with steamed vegetables and whole grains, or a baked potato instead of fried chips. 

The Bottom Line

With adequate planning and high-quality nutrients, intermittent fasting can be a beneficial approach to reducing belly fat. Regardless of the method you choose, IF can help you reduce your calorie intake and create an overall calorie deficit.

Although you can lose weight quickly with drastic calorie reduction, it is better to opt for steady and healthy weight loss, rather than quick results. This way, you are more likely to keep off the weight you lose and avoid depleting the body of nutrients.