weight loss

Basic Guidelines to Follow – HealthifyMe

Written by hana

Your body can store fat in many areas, but excessive fat storage in the liver is a sign of fatty liver disease. Fat accumulation in the liver can lead to serious complications. Your diet plays an important role in managing fatty liver disease.

There are two main types: alcohol-induced fatty liver (caused by excessive alcohol intake) and non-alcoholic fatty liver (occurring even if you’ve never drunk). Regardless of the type, a low-fat diet that contains enough protein, carbohydrates, and fiber will help beat it. So start with a fatty liver diet, avoid alcohol, drink enough water, get regular exercise, and lose excess weight to combat and reverse fatty liver disease.

This article describes a fatty liver diet, including what to eat and avoid and the necessary safety measures to follow.

Fatty Liver Diet: An Overview

A fatty liver diet aims to restrict your daily calorie intake to promote weight loss. According to a study, losing weight is one of the most effective strategies for getting rid of fat stored in the liver. A modest weight loss of 7% to 10% of body weight can reduce the amount of fat in the liver.

Diet and lifestyle modifications are essential treatments for both types of fatty liver disease. In terms of diet, a fatty liver diet includes plenty of fresh fruits and vegetables, whole grains, and healthy fats. Furthermore, portion control is another critical component of any fatty liver disease diet. Some experts also believe that the Mediterranean diet can improve a fatty liver. However, apart from adjusting your eating habits, exercise, supplementation, and proper sleep can help reverse fatty liver disease.

HealthifyMe Note

Instead of just avoiding random foods or adding them here and there, you need to make strategic and lasting changes to your diet. The most important part of these dietary changes is that they have to be sustainable. The best way to ensure a great solution or even a cure is to design your eating habits after consulting a nutritionist.

Foods to eat if you have a fatty liver

Everyone should follow a balanced diet, but those with fatty liver disease need specific adjustments in their balanced diet. Therefore, you must be very careful about your food choices. Some recommended food choices for this liver disease include:


Legumes are complex carbohydrates and a plant source of protein and fiber that help you feel full and reduce blood sugar spikes. It also contains a little bit of fat. Chickpeas, lentils, and beans are some of the options you can try.

lean protein

Protein is essential for building muscle and helping you recover from muscle damage. In addition, lean protein contains fewer calories and saturated fat than high-fat protein, which can aid weight loss.

  • chicken
  • turkey
  • egg
  • Other white meat without the skin
  • tofu
  • Paneer (low fat)

healthy fats

Unsaturated fats and omega-3 fatty acids are among the good fats, and they are found in avocados, olive oil, and fatty fish, including sardines, tuna, and salmon.

all grains

According to a study, eating meals like oatmeal, which are rich in whole grains and fiber, can reduce the chances of developing fatty liver disease. Always choose a lower glycemic index and high-fiber cereal, such as

  • whole oats
  • brown rice
  • millet
  • barley
  • bulgur
  • Faro

starchy vegetables

Sweet potatoes, turnips, and yams are complex carbohydrates that are useful in preventing liver disease.

Non-starchy vegetables

Non-starchy vegetables, which are high in satisfying fiber and low in calories, should form the basis of most meals. Some vegetables are:

  • Broccoli
  • spinach
  • cabbage
  • Onions
  • artichoke
  • Pepper
  • mushroom
  • Carrots
  • Tomatoes
  • cauliflower

Nuts and seeds

Choose raw, unsalted nuts and seeds such as walnuts, sunflower seeds, almonds, cashews, and pistachios that are high in omega-3 fatty acids.


Some healthy options include fruits such as berries, kiwis, apples, oranges, papayas, and lemons. People who eat more fruits and vegetables tend to maintain healthy weights and lose weight more quickly.

Dairy products

Low-fat dairy products such as low-fat kefir and Greek yogurt are some of the foods you can include in the diet.


Drink as much water as possible instead of sugary, high-calorie alternatives. You should drink between half an ounce and an ounce of water per pound of body weight per day to avoid the harmful effects of dehydration on your liver.

Preventing Fatty Liver: Foods to Avoid

Foods to avoid are those that lead to weight gain or high blood sugar levels, such as:

  • Refined carbohydrates, including white bread, white rice, bagels, white pasta, and packaged/packaged goods
  • Margarine, fried foods, processed baked goods, high-fat meats, full-fat cheese, and foods high in trans and saturated fats
  • Rice cakes, chips and other refined snacks
  • Sugary drinks: sports drinks, soda, juices
  • alcoholic beverages
  • Desserts such as full-fat desserts, biscuits, cakes, ice cream and cakes
  • Organic meat, red meat, and processed meat such as sausages, sausages, and liver

Diet plan template for fatty liver disease

The length of time to reverse a fatty liver condition often depends on how long it takes you to lose weight safely. It also depends on how consistent you are with diet and exercise changes. After understanding your body type, dietary preferences, and medical history, our dedicated HealthifyMe coaches can suggest the most appropriate plan for you.

Below is a sample one day diet chart for your reference.

Breakfast (8:00-8:30 am)

  • Vegetable oats: 1 cup
  • Low-fat milk: half a cup

Mid-meal (11:00-11:30 a.m.)

  • Green gram sprouts: 1 cup

Lunch (2:00-2:30 pm)

  • Brown rice: 1 cup or chapati: 2
  • D: Half a cup
  • Palak Sabzi: Half a cup

Evening (4:00-4:30 pm)

  • Seasonal fruit: 1
  • Green tea: 1 cup

Dinner (8:00-8:30 p.m.)

  • Dal Sheila Mix: 2 or Low Fat Grilled Paneer: 100g
  • Green sauce: 1 tablespoon
  • Salad: half a cup

Additional ways to treat fatty liver disease

These lifestyle changes, along with dietary modifications, can aid recovery from fatty liver disease.

Increase exercise time

You can control the condition of your liver and lose weight by combining exercise and food. Try to include aerobic exercise for 30 to 60 minutes most days of the week. If you find this intimidating, break the sessions up into smaller increments, such as four 15-minute walks.

sleep more and better

Good sleep is vital for everyone, but people with liver disease may need it more. You should sleep every night for seven to nine hours. Try going to bed gradually a few minutes earlier instead of trying to change your schedule all at once.

Reducing the levels of fats in the blood

Monitor the amount of sugar and saturated fat you eat to check your cholesterol and triglyceride levels.

Take measures to control diabetes

Fatty liver disease and diabetes usually coexist. Both issues can be controlled with diet and exercise. If your blood sugar level is too high, use medication to lower it.

HealthifyMe Note

The three primary forms of treatment for fatty liver disease are weight loss, diet modification, and exercise. The healthiest diet for fatty liver disease includes enough fiber and a balance of foods from each food category. In addition, it reduces the intake of trans fats and promotes the intake of whole grains, fresh produce and vegetables.


The secret to preventing and treating fatty liver is to stick to a diet rich in green vegetables, low-fat dairy products, low-sugar fruits, lean meats, and whole grains. As you work to achieve these dietary modifications, focus on goal setting, behavior modification, and exercise as they all play a vital role in maintaining liver health and general well-being. You can reverse a fatty liver condition with persistence and consistency.

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