Will Fasting Get Rid of Visceral Fat?

November 17, 2025 •

4 min read

According to research published in the journal Cell Reports, visceral fat can actually adapt to and become more resistant to weight loss during repeated fasting bouts. So, will fasting get rid of visceral fat, or is the process more complex? The answer is nuanced, involving a combination of dietary strategy, exercise, and understanding how your body adapts to periods of calorie restriction.

Quick Summary

Fasting can contribute to overall fat loss, and studies suggest it can reduce visceral fat, but it is not a targeted solution. Visceral fat can adapt to fasting, requiring a multi-faceted approach combining fasting with regular exercise and a balanced diet for sustainable reduction and improved metabolic health.

Key Points

Fasting is not a targeted solution: While fasting can contribute to overall weight loss and a reduction in body fat, including visceral fat, it does not specifically target the fat around your organs.
Visceral fat can become resistant to fasting: Some studies suggest that visceral fat can adapt to repeated fasting periods, entering a 'preservation mode' that makes it more resistant to fat breakdown.
Combine fasting with exercise: To effectively combat visceral fat's adaptive tendencies, combining intermittent fasting with regular physical activity, including vigorous aerobic and strength training exercises, is highly recommended.
Metabolic improvements are key: Fasting can improve metabolic factors like insulin sensitivity and blood sugar levels, which are beneficial for overall health and the reduction of visceral fat.
A holistic approach is most effective: The most sustainable way to reduce visceral fat involves a comprehensive strategy that includes fasting, a healthy diet, consistent exercise, sufficient sleep, and stress management.
Consult a professional before starting: Certain individuals, such as those with diabetes, a history of eating disorders, or other medical conditions, should consult a doctor before beginning any fasting regimen.

Understanding Visceral vs. Subcutaneous Fat

Before exploring the effects of fasting, it is crucial to distinguish between the two main types of body fat. Subcutaneous fat is the 'pinchable' fat located directly beneath the skin, while visceral fat is stored deep within the abdominal cavity, surrounding your organs. While both can impact health, excess visceral fat is particularly dangerous, linked to an increased risk of type 2 diabetes, heart disease, and certain cancers. Research shows that visceral fat is more metabolically active, releasing hormones and inflammatory substances that can negatively affect organ function.

The Mechanism of Fat Burning During Fasting

When you fast, your body uses its stored glucose (glycogen) for energy. Once these stores are depleted, it switches to burning fat for fuel, a process known as metabolic switching. During this state, insulin levels drop, which further promotes fat burning. The premise is that by extending the time between meals, fasting forces the body to tap into its fat reserves, including the stubborn visceral fat.

Intermittent Fasting and Visceral Fat Reduction

Many studies have investigated the impact of intermittent fasting (IF) on visceral fat. Some research, like a 2022 study, has shown that IF, specifically methods like the 16:8 protocol, can be an effective dietary strategy for losing visceral fat. The 16:8 method involves fasting for 16 hours and eating during an 8-hour window. Other studies, particularly those combining IF with protein pacing, have also reported significant reductions in visceral fat. However, the picture is not always clear-cut.

Contradictory findings have emerged. A 2021 study involving every-other-day fasting in mice found that visceral fat became resistant to fat breakdown and even increased its ability to store energy. This suggests that visceral fat can adapt to repeated fasting, protecting its energy store. This adaptation might explain why long-term dieters sometimes struggle to shed this particular type of fat. For this reason, many experts recommend combining fasting with regular exercise to maximize visceral fat reduction.

The Importance of a Balanced Approach

Solely relying on fasting to get rid of visceral fat may be an ineffective and even counterproductive strategy for some individuals. A multi-pronged approach that includes a nutritious diet and regular physical activity is often more successful. While fasting can create a calorie deficit and trigger metabolic changes, a healthy eating plan and consistent exercise are crucial for sustained results and preventing rebound weight gain. Exercise, especially vigorous activity like jogging, swimming, or high-intensity interval training (HIIT), is highly effective at reducing visceral fat.

Comparison of Fasting vs. Lifestyle Changes for Visceral Fat


Feature	Intermittent Fasting Only	Combined Lifestyle Changes (Fasting + Diet + Exercise)
Visceral Fat Targeting	Can be effective, but visceral fat may adapt and become resistant over time.	Highly effective, as exercise and a healthy diet counteract adaptation.
Effectiveness	Results vary; some studies show success while others highlight potential adaptation.	More consistent and robust results for visceral fat reduction.
Hormonal Response	Can improve insulin sensitivity and lower blood sugar in the short term.	Optimizes hormonal balance, including cortisol and insulin, which directly impacts fat storage.
Sustainability	Adherence can be challenging long-term for some due to hunger or cravings.	More sustainable and supports overall health, preventing rebound weight gain.
Risks and Side Effects	Potential side effects include irritability, fatigue, and potential nutrient deficiencies.	Risks are minimal with a balanced approach; promotes overall well-being.

Additional Considerations for Visceral Fat Reduction

Beyond diet and exercise, other factors play a significant role in managing visceral fat. Stress and sleep are often overlooked but are critical components of metabolic health. The stress hormone cortisol encourages the storage of visceral fat. Similarly, insufficient or poor-quality sleep is linked to increased visceral fat accumulation. Therefore, managing stress through practices like meditation or deep breathing, and prioritizing 7-9 hours of quality sleep per night, can aid in reducing visceral fat. Including adequate soluble fiber and protein in your diet can also help, as these nutrients promote fullness and reduce overall calorie intake.

Conclusion: A Holistic Approach is Best

So, will fasting get rid of visceral fat? Yes, it can, but it is not a magic bullet and should not be the only strategy employed. Fasting, particularly intermittent fasting, can be a useful tool to help create a calorie deficit and improve metabolic health, which can lead to a reduction in visceral fat. However, the body's adaptive responses, especially over time, mean that relying solely on fasting may lead to diminishing returns. For the most effective and sustainable results, the best strategy is a holistic one that combines a sensible fasting regimen with regular, intense exercise, a nutrient-dense diet rich in soluble fiber and protein, adequate sleep, and effective stress management. This comprehensive approach addresses the root causes of excess visceral fat, leading to better overall health and a leaner body composition.

It is always recommended to consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have underlying health conditions.

Frequently Asked Questions

Visceral fat is the fat stored deep inside your abdomen that wraps around your organs. It is more dangerous than subcutaneous fat because it releases inflammatory substances and is linked to serious health conditions, including type 2 diabetes, heart disease, and high blood pressure.

While intermittent fasting can lead to overall weight and fat loss, relying on it alone may not be the most effective way to eliminate visceral fat. Studies have shown that visceral fat can become resistant to fat breakdown during repeated fasting, so combining it with exercise is more effective.

Intermittent fasting methods like the 16:8 protocol, which involves daily 16-hour fasts, have been shown to be effective for visceral fat reduction when combined with other healthy habits. However, the best approach is one you can sustain, and combining it with a healthy diet and exercise is more important than the specific fasting schedule.

Exercise is a very important component for reducing visceral fat. Vigorous exercises like cardio and HIIT workouts have been shown to be highly effective. While fasting is a tool for creating a calorie deficit, exercise directly targets fat metabolism and improves overall body composition.

Yes, some risks include side effects like fatigue, hunger, and irritability, particularly when you first start. For some individuals, like those with diabetes or a history of eating disorders, fasting may not be appropriate and requires medical supervision. Extended fasts can also be dangerous.

To maximize visceral fat loss, combine a sustainable intermittent fasting routine with a balanced diet high in protein and soluble fiber. Additionally, incorporate regular aerobic and strength-training exercises, ensure adequate sleep, and manage stress to reduce the hormone cortisol, which promotes visceral fat storage.

The timeline can vary significantly from person to person. Some studies show participants experiencing visceral fat reduction within several weeks to a few months. Consistency is key, and individual results depend on factors like diet, exercise, consistency, and overall health status.