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Fatty Liver Diet Tips

Causes

Too much fatty, fried, or salty food is likely to increase calorie intake and can lead to a person developing obesity, a common cause of fatty liver disease.

Calories

Eat about 1,200–1,500 calories a day or reduce their daily intake by 500–1000 calories to see results.

How much weight to lose ?

A good goal is to lose 10% of your total body weight, but even a loss of 3% to 5% can improve your liver health.

Exercise for fatty liver?

Do exercise 135 minutes per week of moderate intensity exercise (e.g. a 45 minute walk on three days per week)

Do You Have a Fatty Liver?

Diet and Lifestyle tips shared by Dt. Prerna.

Program Details:

According to health experts, due to less physical activity and unhealthy food habits by which the liver accumulates fat, water, and carbohydrates, resulting in liver enlargement and fatty liver disease prevent it from performing basic liver functions, like absorbing toxins and making bile for digestion.

If it is left untreated, it can progress to cirrhosis and even liver failure. Nowadays, one in every ten cases caused by fatty liver, like diabetes and hypertension, has emerged as an independent risk factor for cardiovascular disease. Hence weight management requires a well-balanced diet and regular exercise.

So, how do you go about this? Dt. Prerna, a top dietician in Delhi and Gurgaon, gives some tips for dealing with fatty liver.

Healthy food to control fatty liver disease:

Cells are damaged when nutrients are not effectively broken down. This can cause fat buildup in your liver. However, antioxidants will help protect cells from such harm. Where do you get them?

Coffee : Yes ! You read it right! Believe it or not, your favorite beverage may lower the severity of fatty liver. According to research, caffeine helps to delay the development of liver cirrhosis, fibrosis, etc. Consuming one cup of black coffee daily helps in promoting your liver’s health.

Olive Oil: Healthy fats can be found in various oils like Sunflower, sesame, safflower oil and olive oil. In addition to lowering liver enzyme levels.

Tofu: Soya protein, found in tofu, aids in preventing fat accumulation. This lowers the pressure on the liver and helps to reduce cell damage.

Chia seeds and Flax Seeds: Flax and chia seeds are dietary sources of omega-3 acids. As they lower the amount of liver fat, these acids are an ideal diet chart for fatty liver grade 2, whether it results from alcohol use or not.

Green Leafy Vegetables: Antioxidants found in kale, spinach, and other green leafy vegetables, shield your body from harmful free radicals. Additionally, they contain inorganic nitrate, which is vital in preventing fat buildup in your liver.

Lean Meat And Fish: Good news for non-vegetarians ! Fatty fish, like trout, salmon, sardine, and tuna, rich in Omega-3 fatty acids reduce the risk of disease by increasing ‘good’ cholesterol (HDL) and reducing triglyceride levels.

Avocado: Fibre-rich avocados with a healthy fat content can help with weight management, and one effective way to treat liver weight is to lose weight. Also, avocados contain a substance called glutathione that helps detoxify your body.

Turmeric Curcumin: A substance found in turmeric, helps treat nonalcoholic fatty liver disease. An essential sign of fatty liver is inflammation and turmeric may help to alleviate this.

Foods to limit fatty liver disease:

If you have fatty liver disease, your doctor may recommend avoiding certain foods — or at least eating them sparingly. These foods generally contribute to weight gain and to increase blood sugar.

Full-fat cheese

These are high in calories raise the amount of fat build up in the liver.

White bread, Rice, and Pasta

It can raise your blood sugar more than whole grains due to a lack of fiber.

Red meat

Highly processed meats, in general, should also be limited, as they are high in both sodium and saturated fat.

Baked goods and fried foods

They are rich in fats and calories.

Sugary items:

like candy, regular soda, and other foods with added sugars including high-fructose corn syrup- High blood sugar increases the amount of fat buildup in the liver.

Alcohol:

Alcohol can be a major cause of fatty liver disease as well as other liver diseases.

Suggested Recipes:

If you’ve been diagnosed with fatty liver disease, your doctor may recommend working with a dietitian to make a sustainable diet plan.

How about a low-fat breakfast option in the morning ?

Moong dal idli

Add a bowl of Oat Meal or Moong dal idli to your daily breakfast menu. It contains soluble fibres that protect against obesity and inflammation, thus reducing the risk of fatty liver disease.

Oat Meal

Oatmeal can be a beneficial addition to the diet for those with fatty liver disease. Oatmeal is rich in soluble fiber, which can help reduce cholesterol levels and improve liver function.

Conclusion:

The liver has a special ability for self-renewal because its cells in the liver can regenerate and behave normally when given the chance. Hence a trained nutritionist can only recommend a list of specific foods for you to include in your diet in order to help you cleanse or detoxify your liver. “A healthy lifestyle and the correct diet ensure a healthy liver .”