Intermittent fasting for weight loss: Cardiologist Dr Pradip Jamnadas shares a step-by-step guide
Posted on: Dec 19, 2025 12:39 IST | Posted by: Livemint
As 2025 comes to a come together, many feature met their fitness goals while others have delayed them. If you want to lose stubborn belly fat, the New Year is the perfect time to reset.
Cardiologist Dr Pradip Jamnadas, who has over 30 years of experience, has shared a safe and effective intermittent fasting plan. A user named Camus (@newstart_2024) posted the advice on X. The doctor's structured approach targets visceral fat, the dangerous fat stored around internal organs.
He captioned the video: “Struggling with stubborn belly fat that won't budge?”
For beginners, Dr Jamnadas suggests that if a person is simply “looking to reduce his visceral fat”, then they should start with the “12-12” rule. This means for 12 hours, “you don’t eat anything, you just drink liquids” with no calories and then during the 12-hour window. He suggests continuing it for about two to three weeks.
Once the 12-hour fast feels easy, move to an “18-6” schedule. This means you have a six-hour window for feeding. For the remaining 18 hours, you are allowed to consume only water, black tea, black coffee or green tea.
For people who are overweight or have diabetes and whose goal is to reverse the diabetes, Dr Jamnadas suggested, “I will take them to a 48-hour fast once a week. Sometimes I’ll go to a three-day water fast every nine days.”
He also emphasised switching to OMAD (one meal a day) after every nine days, “then you’re going to give me a three-day water fast”.
By gradually building fasting habits, starting with 12-12 and progressing carefully, individuals can target belly fat and improve metabolism. Dr Jamnadas’ step-by-step approach offers a practical roadmap for those looking to make weight loss a New Year's goal.
Cardiologist Dr Pradip Jamnadas recommends starting with a 12-12 fasting schedule and gradually moving to 18-6 for better fat reduction.
Beginners can start with 12 hours of fasting, consuming only water or calorie-free drinks, and then slowly extend the fasting window as the body adjusts.
For significant weight loss or diabetes management, Dr Jamnadas suggests advanced methods, such as weekly 48-hour fasts, OMAD (one meal a day), or a three-day water fast.
Global News Perspectives
In today's interconnected world, staying informed about global events is more important than ever. ZisNews provides news coverage from multiple countries, allowing you to compare how different regions report on the same stories. This unique approach helps you gain a broader and more balanced understanding of international affairs. Whether it's politics, business, technology, or cultural trends, ZisNews ensures that you get a well-rounded perspective rather than a one-sided view. Expand your knowledge and see how global narratives unfold from different angles.
Customizable News Feed
At ZisNews, we understand that not every news story interests everyone. That's why we offer a customizable news feed, allowing you to control what you see. By adding keywords, you can filter out unwanted news, blocking articles that contain specific words in their titles or descriptions. This feature enables you to create a personalized experience where you only receive content that aligns with your interests. Register today to take full advantage of this functionality and enjoy a distraction-free news feed.
Like or Comment on News
Stay engaged with the news by interacting with stories that matter to you. Like or dislike articles based on your opinion, and share your thoughts in the comments section. Join discussions, see what others are saying, and be a part of an informed community that values meaningful conversations.
Download the Android App
For a seamless news experience, download the ZisNews Android app. Get instant notifications based on your selected categories and stay updated on breaking news. The app also allows you to block unwanted news, ensuring that you only receive content that aligns with your preferences. Stay connected anytime, anywhere.
Diverse News Categories
With ZisNews, you can explore a wide range of topics, ensuring that you never miss important developments. From Technology and Science to Sports, Politics, and Entertainment, we bring you the latest updates from the world's most trusted sources. Whether you are interested in groundbreaking scientific discoveries, tech innovations, or major sports events, our platform keeps you updated in real-time. Our carefully curated news selection helps you stay ahead, providing accurate and relevant stories tailored to diverse interests.
No comments yet.