Mild fatty liver "" moderate fatty liver "... Many people's physical examination reports will include these words. How to improve fatty liver? A recent study showed that with just one change in daily eating habits, liver fat can be reduced by nearly 24% in just four months. Eating changes liver fat by nearly 24%. A study published in a medical journal in June 2025 found that if the daily eating time is limited to 8 hours, liver fat content can be significantly reduced by 23.7% in just 4 months, and weight loss and improved body metabolism can also be achieved. Why limit the time for eating to 8 hours per day? In fact, this is the currently popular "16+8" diet method online, which compresses the daily eating time into 8 consecutive hours, and for the remaining 16 hours, except for drinking water, tea (without sugar milk), do not eat any calorie rich foods. A total of 333 overweight or obese patients with fatty liver were recruited for the study, with an average age of 44. They were randomly divided into three groups: a normal diet group (normal eating), a calorie restriction group (eating less and dieting), and a time limited diet group (16+8 diet). The results showed that after 4 months, the liver fat content in the time limited diet group (16+8 diet) significantly decreased by 23.7%, which was equivalent to the effect of the calorie restriction group (eating less and dieting) (this group reduced by 24.7%). However, the liver fat of the normal diet group (eating normally) increased by 0.7% instead. In other words, adjusting the daily meal schedule without dieting yields the same health benefits as eating less and dieting. The study also suggests that the "16+8" diet can serve as a practical dietary strategy for managing fatty liver. In addition, the experiment also found that the weight loss of the time limited diet group ("16+8" diet) was 4.6%, and the waist circumference and visceral fat were significantly reduced. Adhering to the "16+8" diet can promote anti-inflammatory and cardiovascular health. Trying the "16+8" diet appropriately and reasonably can not only allow you to enjoy delicious food to the fullest, but also effectively control your weight. At the same time, it helps promote metabolism, improve multiple body indicators, and bring multiple benefits such as anti-inflammatory and anti-aging to the body. In January 2025, a study published in a medical journal found that if one does not eat after 5 pm every day and adheres to the "16+8" diet method (eating from 9:00 to 17:00), after only 3 months, it not only helps with weight loss, but also reduces subcutaneous fat in the abdomen to a greater extent, improves blood sugar levels, and promotes cardiovascular health. In addition to improving fatty liver and blood sugar, this dietary method can also bring anti-inflammatory and anti-aging benefits. A study released by a research team from Peking Union Medical College, Xiangya Second Hospital of Central South University, and Hengyang Medical College of South China University in 2024 found that if one adheres to the "16+8" diet method, eating from 9am to 5pm every day and not eating at other times, it not only helps control weight and improve immune function, but also increases metabolism, maintains intestinal microbiota balance, and has anti-aging and anti-inflammatory effects. Try the "16+8" diet and remember these 5 points: 1. Time selection: Recommended from 9:00 to 17:00. The "16+8" diet is to eat only for 8 hours a day and only drink water for the remaining 16 hours. Here are three commonly used time windows, which can be selected according to the pace of life. The most recommended one is still the "regular type", which is from 9:00 to 17:00. If fasting for 16 hours is too difficult for you, you can start with "14+10" (such as eating from 8:00 to 18:00) and gradually adapt. In addition, try to have a fixed eating window every day and eat at the same time every day to avoid disrupting the biological clock. It is recommended to have a 3-4 hour interval between the last meal and sleep time. 2、 Food selection: Remember the "211 principle": do not deliberately eat less within 8 hours, but also do not overeat. It is recommended to follow the "211 principle" for each meal, which includes: "2 fists" of vegetables: dark green leafy vegetables (spinach, broccoli), cruciferous vegetables (cauliflower), etc., providing fiber and vitamins; 1 Fist "high-quality protein: eggs, chicken breast, lean beef, salmon, shrimp, tofu or low-fat dairy products; 1 Fist "compound carbohydrates: brown rice, oats, quinoa, black rice, sweet potatoes, corn, pumpkin, whole wheat bread, etc. In addition, there should be "healthy fats," "low sugar fruits," and "healthy drinking water" in the daily diet. Healthy fats: avocado, nuts (one small handful per day), olive oil, flaxseed; Low sugar fruits: blueberries, strawberries, apples, grapefruit; Healthy drinking water: water, sugar free green tea/oolong tea, black coffee. 3、 Eat less food: In order to achieve the desired effect, some unhealthy foods should be eaten as little as possible or avoided, especially high sugar and high-fat processed foods. High sugar processed products: sweet drinks, fruit juice, cakes, cookies, ice cream; Refined carbohydrates: white bread, sweet cereal, instant noodles; × High fat fried food: French fries, potato chips, fried chicken, deep-fried dough sticks; High salt snacks: candied fruits, preserved plums, spicy strips, and preserved meat; Various sauces: salad dressing, tomato sauce, barbecue sauce. 4、 Daily observation: Pay attention to physical sensations and try running for two weeks, recording weight, hunger, and mental state to determine if it is suitable for oneself; If you are just starting to try, in order to make your body adapt, you don't need to stick to it every day. You can do it 4-5 days a week, and return to normal three meals on weekends, which is easier to maintain in the long run. If there is persistent fatigue, hair loss, or menstrual disorders, it is recommended to stop immediately and consult a doctor. 5、 Taboo population: Pregnant women, lactating women, minors, and the elderly are not recommended for the time being; Patients with hypoglycemia, diabetes, gastric ulcer and chronic cholecystitis; Individuals with a history of eating disorders or long-term malnutrition; Surgical recovery period and immunocompromised population. Finally, remember that the "16+8" diet does not create miracles, but it can help you return to a regular diet. For most healthy adults, it can gently initiate metabolic switching and is suitable for long-term weight management. (New Society)