Losing body fat is an incredible achievement. I know it takes focus and dedication to do it in a healthy manor so muscle is not lost. But what about visceral fat—the deep fat surrounding your organs that’s linked to metabolic disease? Many people find that even after shedding pounds, visceral fat is the most stubborn to lose. If that sounds like you, it’s time to take your fasting strategy to the next level like I did. It was a scary step for me, but I did it slowly and built up to it.
My Fat Loss Journey So Far
I recently went from 26.3% body fat to 21.5%, dropping from 144 pounds to 129.2 pounds. While I’m thrilled with this progress, I’ve noticed that only about 1-2 pounds of visceral fat has disappeared. Since visceral fat is the most dangerous type of fat, I’m determined to take the next best steps to eliminate those last 2 pounds that are inflamed visceral fat the best I can.
Did you know that visceral fat is connected to nearly every disease? Visceral fat is highly inflammatory because it acts like an endocrine organ, constantly releasing pro-inflammatory cytokines (like IL-6, TNF-α, and CRP) into the bloodstream. These “inflammatory bullets” contribute to systemic inflammation, which is a root cause of nearly every chronic disease—heart disease, diabetes, autoimmune conditions, neurodegenerative diseases, and even cancer.
Unlike subcutaneous fat, which is relatively benign, visceral fat surrounds vital organs (liver, pancreas, intestines) and disrupts metabolic function. It promotes insulin resistance, oxidative stress, and hormonal imbalances, all of which accelerate aging and disease progression. I’ve heard some experts say visceral fat can “choke” the organs. WHAT?
This is why reducing visceral fat is so important—not just for aesthetics, but for longevity and overall health. My approach of fasting, protein prioritization, and strategic meal timing is a great way to target it!
If you want to follow an expert on visceral fat, follow Dr Sean O’Mara on Instagram.
Why Visceral Fat Is Hard to Lose
Unlike subcutaneous fat (the fat just under your skin), visceral fat is hormonally active and responds differently to diet and exercise. It’s strongly linked to insulin resistance, inflammation, and metabolic disorders. Because insulin promotes fat storage, the key to burning visceral fat is to keep insulin low for extended periods—which makes fasting one of the most effective tools. I’m not demonizing insulin. It is an important hormone we need in the right amounts and timing.
The Power of Extended Fasting for Visceral Fat Loss
Intermittent fasting (such as my 24-hour fasting routine) is great for maintaining metabolic health, but longer fasts (36-72 hours) are where the real visceral fat-burning magic happens. During these extended fasting periods:
✔ Insulin levels drop even further
✔ Stored glycogen is depleted, forcing the body to burn fat for energy
✔ Autophagy kicks in, breaking down damaged cells and improving overall health (also helps get rid of wrinkles)
✔ Growth hormone increases, preserving muscle while burning fat.
How to Prime Before a Longer Fast
Jumping straight from 24-hour fasts into a 36, 48, or even 72-hour fast can be challenging—unless you prime your body properly. Priming is the key to making extended fasts easier and more effective. By priming, I’m talking about preparation. We build up our bodies with dense nutrition before jumping into a fast.
The Best Way to Prime for an Extended Fast
1. Increase Protein to 60-80g per Meal (normally I eat 30-40g of protein per Meal)
- Focus on protein. We want higher protein and moderate fat. These will be larger than usual meals.
- Do not add more fat to your meal, so eat the eggs, but don’t put a tablespoon of butter on top.
- Consider eating three meals instead of two to fully load your protein stores
2. Fat intake should be Natural – Do not add fat to your diet.
- Do not drain the fat from your meat, but do not add extra fat to your meal. We want to have the fat that comes naturally, but not added fat. Think higher protein, moderate fat. Don’t be adding butter or oils to your meal plan. Cook in the air fryer, or steaming. Don’t fry your foods.
- Bone marrow and egg yolks are okay to have, in fact they are dense nutrition. Also fish fat is okay. So if you need some fat, have some sardines or salmon.
- NOTE: If you do eat higher fat like a ribeye, it will take longer to get into ketosis for fat burning.
3. Keep Carbs Near Zero
- Avoid carbs to get into ketosis faster
- Stick to meat, egg, low carb veggies
Example Priming Meal Plan
🥩 Breakfast: Ground beef + scrambled eggs + black coffee
🍖 Lunch: grilled chicken, sauteed onion + avocado + fermented veggies
🥩 Dinner: Salmon filet + shrimp + zucchini and peppers
🥩 Breakfast: sirloin + scrambled eggs (TIP: grill your breakfast steak while preparing dinner the night before)
START right after BREAKFAST!
I have found it easiest to fast from breakfast on Day 1, skip the whole next day of eating (Day 2) and then eat breakfast on Day 3 for the 48 hour fast. It works well so that I do not have food in my stomach while sleeping on Day 1, and I only have 1 night of sleep after a full day of fasting which makes for better rest. Sometimes fasting can heighten awareness so less sleep is needed.
Executing the Fast
Once you’ve primed properly, your body will be fully loaded with protein and adequate fat, making the transition into fasting much easier. Here’s how to structure it:
➡️ First Extended Fast (36 Hours)
- Last meal by 3 PM (Day 1) → Fast through the next day (Day 2) → Break fast at sunrise (Day 3)
- Focus on electrolytes (salt, magnesium, potassium) to stay energized
➡️ Second Extended Fast (48 Hours)
- Eat Breakfast on Day 1 as close to sunrise as possible.
- Fast the rest of Day 1 and all through Day 2
- Eat breakfast on Day 3 at the 48 hours mark
- I will add in a shot glass of fermented pickle juice late in the day on Day 2
- At 48 hours, visceral fat burning increases even more
➡️ Third Extended Fast (72 Hours) – not recommended
- By this point, insulin is low, autophagy is high, and deep fat burning is happening
- Muscle is preserved due to the priming phase
- Break fast carefully with a small protein-rich meal
- I do not recommend anyone do this unless you are working with a coach and/or provider. I have not and do not intend to. Stretching to 48 hours is enough for this body, thank you very much.
Final Thoughts: Is This the Best Plan for You?
If you’ve already done intermittent fasting but still have visceral fat to lose, priming and extended fasting can be a game-changer. The key is properly preparing your body so you can transition smoothly into fat-burning mode.
I’ll be documenting my results and sharing insights along the way! If you’re looking to burn stubborn fat, consider giving this a try. Have you done a 36-72 hour fast before? Let me know your experience in the comments!
Disclaimer: I am not a doctor, and this content is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or healthcare routine.
