Liver fat reduces by 20% in just 9 days: Surprising results and health benefits of the study

Just by eliminating sugar, Liver fat reduces by 20% in just 9 days. This information comes from a study by the University of California, San Francisco (UCSF) in the United States, which was published in the Gastroenterology Journal (2017).

Signs of fatty liver and why is it dangerous?

The liver is one of the most important organs in our body. It performs more than 500 functions, including digesting food, producing energy, and eliminating toxins. But when excess fat accumulates in the liver, it is called fatty liver.

According to WHO, around 25-30% of adults worldwide suffer from nonalcoholic fatty liver disease (NAFLD). Its incidence has also increased dramatically among children and adolescents. Fatty liver has more than doubled in adolescents in the last 20 years. The NHS says that long-term neglect of fatty liver increases the risk of cirrhosis, liver failure and liver cancer.

Study Results: Amazing Changes in Just 9 Days

UCSF researchers monitored 41 obese Latino and African-American teenagers for 9 days. Fructose and sugar were eliminated from their diets, but other calories were kept about the same.

Results:

Liver fat decreased by up to 20%

Insulin sensitivity increased

Weight loss was very small (<1%) That, the benefits of eliminating sugar are not only effective for weight loss, but also directly for the liver.

Sugar, especially fructose, quickly accumulates as fat in the liver.It increases De Novo Lipogenesis (DNL), i.e. The liver creates a new fat.

Increases insulin levels in the blood, which increases the risk of diabetes.Increases inflammation in the body, which increases the risk of heart disease.WHO recommends that sugar should not be consumed more than 5-10% of total daily calories. (For example: a maximum of 25-30 grams per day for an adult).

Not only sweets, foods that are low in fiber and high in processed carbohydrates also cause almost the same harm.

Examples:

White rice

Flour bread, paratha, naan

Semolina, semolina

White bread, biscuits

Cakes, pastries

Corn flakes, processed cereals

Soft drinks, sweet drinks

Chocolate, candy

Which foods are beneficial?

Carbohydrates that are high in fiber are digested slowly and release glucose slowly into the blood. They are protective for the liver.

Oats

Brown rice / red rice

Flour bread

Dals, chickpeas, lentils, moong dal

Vegetables (spinach, red spinach, okra)

Fruit (apples, pears, guava, orange peels included)The NHS says on their website that a high-fibre, low-sugar diet is very effective for liver and heart health. Protein supports liver health by helping repair cells, reduce liver fat, and maintain muscle.

WHO and NHS guidelines compared.

WHO says: A maximum of 25g of “added sugar” a day is enough. Eating more than this increases the risk of diabetes, obesity and fatty liver.

NHS (UK) says: Adults should not consume more than 30g of free sugar (soft drinks, sweets, biscuits etc.) a day.In other words, both organizations are given almost the same message: reduce sugar, avoid processed foods, increase fiber.

Message for children and adolescents

Fatty liver is no longer just a disease of the elderly. WHO reports that about 10-20% of obese children already have fatty liver.

It is important for them to:

Eliminate soft drinks, juices, sweets

Eat home-cooked healthy food instead of processed food

Increase the habit of playing outside, increase physical exercise .

For students: Avoid soft drinks or energy drinks during class or study. Keep a water bottle, eat fruits with it.

For office workers: Avoid soft drinks for lunch and have coconut water or lemon water. Keep nuts instead of biscuits on the desk.

For housewives: You can use fruits or cinnamon instead of using extra sugar in cooking. Encourage children to eat fruits instead of juices.

For the elderly: Take regular walks and gradually reduce the sugar in tea and coffee.

Easy Ways to Reduce Sugar

1. Eliminate soft drinks – drink water or canned water instead

2. Reduce sugar in tea and coffee – reduce gradually

3. Avoid processed snacks – like biscuits, cakes, chips

4. Eat fruit, not juice – fruit contains fiber, juice only contains sugar

5. Read the label – check for “added sugar”

FAQ Section

1. Is it possible to reverse fatty liver?

Yes, early-stage fatty liver can be largely reversed through lifestyle and dietary changes.

2. How many days does it take to see changes after eliminating sugar?

→ Studies have shown that liver fat starts to decrease in just 9 days. However, for long-term results, you need to reduce sugar for months.

3. Does cutting out sugar mean going on a complete diet?

→ No, just avoid added sugar. Rice, bread, fruits – these foods can be eaten in moderation.

4. Is fruit sugar harmful?

→ Eating whole fruit is not harmful because it contains fiber. But fruit juice does not contain fiber, so it is more harmful.

5. Will reducing sugar lead to weight loss?

→ No, not always. However, as the liver and hormones function better, it will become easier to control weight over time.

6.  Is Sugar Puffs good for the liver?
→  Not really. They’re high in sugar, which can harm liver health if eaten often. Example: eating them daily may worsen fatty liver .

Fatty liver will decrease

Reduces the risk of diabetes

Chances of heart disease will decrease

Body strength and immunity will increase.

Both the WHO and the NHS say that reducing sugar intake nationally could significantly reduce healthcare costs and the burden of disease.

Conclusion

Studies have shown that cutting out sugar for just 9 days can reduce liver fat by an average of 20%. This means that cutting out sugar is much more effective for a healthy liver than losing weight.

Now is the time to move away from sugar, soft drinks, and processed carbohydrates and choose fiber-rich, natural foods. This will keep not only your liver, but your entire body healthy.

Formula

1. Schwarz, Jean-Marc et al. Gastroenterology. 2017; 153(3): 743-752. PMID: 28579536

2. World Health Organization (WHO) – Guideline: Sugars intake for adults and children

3. NHS-Non-alcoholic fatty liver disease (NAFLD)