Study reveals eating three meals within certain hours daily reverses fatty liver and diabetes in 3 months

A recent study suggests that patients with diabetes and fatty liver don't need to deliberately diet or count calories. Simply compressing their three daily meals within a 10-hour window, and persistently adhering to this for 3 months, can significantly improve blood sugar, reduce visceral fat, and reverse fatty liver and diabetes.

Diabetes and fatty liver are common urban health issues. It's estimated that over 700,000 people in Hong Kong currently have diabetes, and 1 million have fatty liver, posing a significant health crisis for the local healthcare system. How can dietary methods improve these conditions? A study by Peking University Third Hospital, published in the authoritative Clinical Nutrition journal in August this year, proposed the "14:10 Intermittent Fasting" method to improve blood sugar control in diabetic patients. The study details are as follows:

• Study Subjects: 18 overweight or obese individuals with poorly controlled Type 2 diabetes.
• Research Method: Participants confined their daily eating to a 10-hour window (without deliberately changing diet types or restricting calorie intake). They fasted for the remaining 14 hours, during which only water or zero-calorie beverages were allowed.

After 12 weeks of the "14:10 fasting method" and a follow-up period of up to one year, the research team found that without painful dieting or complex meal plans, merely restricting daily eating to a 10-hour window led to significant improvements in key indicators like blood sugar, body weight, fatty liver, and inflammation. The team stated that the principle behind the "14:10 fasting method" lies in leveraging the body's circadian rhythm to improve insulin sensitivity and beta-cell function.

Benefits of the 14:10 Fasting Method

1. Improved Blood Sugar Control
   The most direct effect was on blood sugar. Patients' HbA1c levels dropped from 7.44% to 6.75%, and this effect persisted during the one-year follow-up period. The fasting method not only lowered blood sugar levels and fasting glucose but also improved insulin resistance. This indicates that simply adjusting the "eating window" can maintain long-term blood sugar control, which is significant for preventing or managing diabetes.
2. Reduced Body Weight / Visceral Fat
   Without deliberate dieting, participants lost an average of 1.72 kg, with a significant reduction of 1.13 kg in fat mass. Waist circumference and visceral fat index also decreased noticeably. This is crucial for reducing cardiovascular disease risk.
3. Reversed Fatty Liver
   Liver function improved. In the study, triglyceride levels significantly decreased, and indices related to liver health, such as Alanine Aminotransferase (ALT), dropped significantly. This suggests the 14:10 fasting method may help prevent and treat Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD, formerly known as fatty liver).
4. Reduced Inflammation / Oxidative Stress
   The study found decreased concentrations of multiple pro-inflammatory cytokines and increased concentrations of anti-inflammatory cytokines in patients. This helps regulate the immune system, lower chronic inflammation levels, further promote metabolic health, and fundamentally aid in diabetes prevention.
5. Improved Mental Health
   The 14:10 fasting method also positively impacted patients' behavior and mental health. After implementing the fast, patients' depression scores decreased, and their confidence and ability in diabetes self-management significantly improved. This indicates the fasting method not only improved physical health but also enhanced their mental well-being and quality of life.

Diabetes Has 2 Types of Complications, Can Easily Damage 5 Major Organs

According to Hong Kong Hospital Authority data, approximately 700,000 people in Hong Kong have diabetes, accounting for about 10% of the population. Among those aged 65 and above, over 20% have diabetes. Diabetes is a chronic condition characterized by metabolic dysregulation. It occurs when the pancreas doesn't produce enough insulin or when insulin cannot function properly, leading to abnormally high blood sugar levels. According to WHO criteria, a person can be diagnosed with diabetes if their fasting blood glucose is ≥7 mmol/L or their 2-hour postprandial blood glucose is >11.1 mmol/L. The Hospital Authority notes that diabetes can lead to acute or chronic complications, with severe cases potentially resulting in amputation or death:

1. Chronic Complications

If diabetes is poorly controlled, long-term high blood sugar can damage blood vessels and the nervous system, leading to long-term damage or loss of function in body organs, with fatal risks:

• Brain: Cerebrovascular diseases like stroke.
• Eyes: Retinopathy, cataracts, glaucoma.
• Heart and Blood Vessels: Coronary heart disease, heart failure, hypertension.
• Kidneys: Proteinuria, infections, kidney failure.
• Feet: Neuropathy, vascular disease, ulcers, infections. Non-healing ulcers/infections in the lower limbs may necessitate amputation.

2. Acute Complications

• Acute Hypoglycemia (blood glucose less than 3.9 mmol/L):
  • Symptoms: Rapid heartbeat, severe hunger, dizziness, blurred vision, tremors, shivering, cold sweats, numbness in lips, tongue, or fingers, drowsiness, even confusion.
  • Action if conscious: Consume 15g of fast-acting carbohydrates (e.g., 3 sugar cubes/jelly sweets, 3 teaspoons of sugar, half a cup of regular soft drink or fruit juice). After symptoms improve, add a small slice of bread or 3-4 biscuits.
• Acute Hyperglycemia (blood glucose equal to or exceeding 15 mmol/L):
  • Symptoms: Rapid, deep breathing; nausea; vomiting; extreme thirst; can lead to confusion or coma.
  • Action: Seek immediate hospital treatment.