The health expert claims the rigorous diet routine ‘unsticks’ stubborn fat
The method is an extreme form and not suitable for everyone (stock image)(Image: Getty)
A doctor who specialises in nutrition explained a technique she claims can help eliminate stubborn belly fat. Dr Mindy Pelz discussed how to tackle persistent belly fat during an episode of the Diary Of A CEO podcast. She explained to host Steven Bartlett that her method involves a rigorous intermittent fasting diet regimen.
Dr Mindy H Pelz, DC, is a best-selling author, keynote speaker, and nutrition and functional health expert. She claims to have spent more than two decades helping thousands of people ‘successfully reclaim their health‘.
As previously reported, it requires following a fasting method for 36 hours, followed by a 12-hour eating period. The 36-hour fast, also known as the Monk fast, is a long fast in which you drink only water or consume no calories. This type of fast has been shown to help your body repair cells better, burn fat, and produce ketones.
It is important to note that this approach is seen as more extreme, and people often say it’s not sustainable. It might also cause overeating on days when you’re not fasting.
Dr Pelz said: “So the fat burner fast is probably my favourite for those people who want to lose weight. At 36 hours what happens is that’s enough time where the blood sugars come down.
“And all of a sudden the body goes ‘okay, blood sugar isn’t coming, we’ve been in this fasted state, we’ve trigger autophagy, we’ve brought inflammation down, we’ve made you ketones, we’re trying to go find you food, but this extra weight is not serving you’. So it drops the weight and it’s the most beautiful way to get a person to unstick any kind of weight loss resistance.”
She added: “I should probably should have called it the ‘belly fat burning’… That’s what [research] showed, that actually a 36 hour fast started to unstick weight loss and it started with weight around the belly.”
The method can mean not eating for a whole day. For instance, if you have dinner on Sunday at 7pm and then don’t eat again until Tuesday morning at 7am, that’s a 36-hour period without food. During this time, your body uses up glycogen stores, which greatly increases fat burning (called ketogenesis), and starts autophagy, which is how the body cleans out damaged cells. As a result, it could help with weight loss, lower insulin resistance, better blood pressure, and a metabolic “reset.”
How does intermittent fasting affect belly fat?
Fasting can be an extreme but efficient way of getting rid of belly fat, especially the harmful visceral fat that wraps around your organs. This happens because fasting lowers insulin levels, which helps the body use stored fat for energy.
Even though belly fat is often a main focus for many people, it might not be the absolute first fat to disappear since the body usually uses up liver glycogen stores before anything else. Visceral fat, which is the deep belly fat, is simpler to burn off through fasting compared to subcutaneous fat, the kind you can pinch right under your skin.
While generally effective, some research indicates that chronic or repeated fasting may temporarily render visceral fat resistant, according to a University of Sydney study.
In a separate video on her personal YouTube channel, Dr Pelz delved into the research behind the method. She explained that after participants fasted for 36 hours and then ate intermittently over a 12-hour period for 30 days, the primary area where they lost weight was the belly.
Dr Pelz mentioned that she has seen people undertake this regimen once a month or even once a year, emphasising that the intensity of the approach is entirely up to the person. She stressed the importance of always prioritising safety.
“It’s really up to you how often you do it.” She told viewers. “I’ve seen people in our academy do it once a week and really change the circumference of their waist.”
In addition to potentially kick-starting stalled weight loss, the expert suggests that the method may offer other benefits. However, she advises those who fall into certain categories to consider a less aggressive approach:
- enhanced longevity
- better heart health
- more mindfulness
She said: “I’m always a fan of people being sensible about this, I know we have some over-achievers out there and you’re going to want to fast 36-hours all the time, but I want to encourage you that once a week is probably good.” She also says once a month is a suitable too, urging viewers to “always be safe.”
During a fasting period, people are permitted to drink water, as well as coffee and tea (provided they are without milk or sugar). It’s recommended to seek your doctor’s advice before embarking on a fast or any other diet programme. According to research, fat burning typically begins after 12 hours of fasting and intensifies between 16 and 24 hours
Even though the 36-hour method is considered an effective way to fast, it is also one of the hardest. This means it might not be suitable for everyone, and it’s really important to prioritise safety. The nutrition expert says if you fit into any of the following groups, you’re best to opt for something less aggressive:
- People who have very active jobs
- People who are underweight or thin
- People with pre-existing thyroid disorders
- People who have (or have had) eating disorders
- Women who are pregnant, nursing, or hoping to become pregnant soon
Always seek your doctor’s guidance with any questions you may have about your health or medical condition.
