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Fatty Liver Diet


Fatty liver is a very common disease and can be potentially lethal. Millions of people get affected by it each year. Although treatment can help, this disease can’t be cured with medications. Diet and exercise are the two best ways to get a fatty liver normal. Diet comes first. Therefore, this article will tell you what is a Fatty liver and how to cure it with a diet.


What Is A Fatty Liver?


Fatty liver disease is an increase in the build-up of fat in the liver. Simply put, having more fat in your liver than normal is referred to as fatty liver. 



There are usually no apparent symptoms. But, sometimes symptoms like fatigue, weight loss, abdominal pain, etc. may occur. A normal and healthy liver helps in the removal of toxins from the body and also produces bile, which is very important for the digestion of fats. Fatty liver disease is a serious disease that prevents the liver from functioning normally by damaging it.



What Causes Fatty Liver Disease?


Fatty liver disease has two common types- alcoholic and non-alcoholic Fatty liver disease. Although there is no clarity about the exact causes, the former is usually caused by excess alcohol consumption and the common cause of the latter is obesity. It is also commonly diagnosed in people who eat too much processed food.


It is believed that genetics also plays a role and some specific genes can increase the chances of developing the disease by around 30%. Another known cause includes high levels of cholesterol in the blood. Some health problems can also lead a person to non-alcoholic Fatty liver disease. These include high blood pressure, type 2 diabetes, insulin resistance, hepatitis C, etc.


How to Get Rid of Fatty Liver Disease?


So, how do you cure, or avoid in the first place, Fatty liver disease? We at dietplusminus say that the best way to treat Fatty liver disease is through diet. You need to follow a diet that will help you to reach a healthy weight. Your diet should consist of fruits and vegetables, fish and seafood, whole grains, nuts, legumes, etc. As different people need different diets, dietplusminus recommends you should talk to a nutrition expert for a proper diet plan.

To fight insulin resistance, you should consume the right fats. Omega-3 fatty acids and monounsaturated fats are two types of good fats to avoid insulin resistance. These are present in fish, vegetable oils, walnuts, flaxseeds, olives, nuts, avocados, etc. You should also include antioxidants and supplements in your diet. Coffee, green tea, raw garlic, fruits, vegetables, vitamin E, vitamin D, etc. are some of the best antioxidants and supplements to consider.

FAQ Fatty Liver

You should also exercise daily for a healthy liver. Daily exercise can prevent you from developing Fatty liver disease in the first place. So, try to lose weight and avoid alcohol. You should also lower your cholesterol and if you are diabetic, then you must keep it in control. dietplusminus also recommends you avoid some foods. Most importantly you should completely avoid the consumption of saturated fats. So, you need to avoid poultry, full-fat cheese, yogurt, red meat, baked and fried foods, sugary candies, soda, etc. 

Commonly Asked Questions on Fatty Liver


1. How serious is the problem of fatty liver, and how can I cure it?

High levels of fat in the liver is linked with increased risk of serious health problems, including diabetes, high blood pressure, and kidney disease. Fatty liver in its early stage usually does not cause any harm, but if left untreated, it may lead to serious liver damage, including liver cirrhosis. 
The treatment of fatty liver primarily involves reducing the risk factors such as obesity, through lifestyle changes like diet and exercise.

2. How can one cure a fatty liver?

There is no medicine to cure fatty liver till now. Some lifestyle changes can help you manage your fatty liver, including:

  1. Weight management
  2. Eating a healthy diet, including vegetables, fruits, and whole grains
  3. Restricting sugar and unhealthy fats
  4. Avoiding alcohol intake
  5. Increasing physical activity
  6. Managing blood sugar levels
  7. Monitoring and managing cholesterol levels


3. Can fatty liver disease be reversed naturally?

Losing weight is the best natural way to manage or reverse fatty liver. Although losing 10% of your body weight is a good goal, a loss of just 3-5 % of your current body weight can improve your liver health. When it comes to weight loss, it is very important that you lose weight safely and effectively. Go for a weight loss in the guidance of a healthcare professional for healthy weight loss or to better say fat loss.


4. How do I cure fatty liver naturally?

First of all if you are overweight or obese, go for weight loss under the supervision of a healthcare professional. A healthy weight loss is very effective in improving liver health. Opt for a healthy lifestyle, including:

  1. Eat nutrient dense foods, like fruits, vegetables, and whole grains
  2. Replace unhealthy fats with healthy ones
  3. Restrict sugar, sugary food items, and sugary drinks
  4. Restrict alcohol intake
  5. Regular exercise 
  6. The best part of this healthy lifestyle is that it also helps manage other health issues, like high cholesterol, metabolic syndrome, and type 2 diabetes.


5. What is a fatty liver, and how can it be cured naturally?

Liver is the largest organ present inside the body and performs several vital functions in the body. When there is fat build-up in your liver, the condition is called fatty liver disease. It decreases the working efficiency of the liver, depending upon the level of fat storage in it. 
There is no medication to treat fatty liver disease till now.  Losing weight is the best natural way to manage or reverse fatty liver. Although losing 10% of your body weight is a good goal, a loss of just 3-5 % of your current body weight can improve your liver health.


6. What are the 3 signs of a fatty liver?

Although, fatty liver disease is usually asymptomatic, some symptoms associated with it includes:   

  1. Loss of appetite, nausea, and weight loss
  2. Swollen abdomen and legs
  3. Abdominal pain or feeling of fullness in the upper right side of the abdomen
  4. Weakness, tiredness, and mental confusion

7. What is the fastest way to cure a non-alcoholic fatty liver?

The fat deposited in your liver is not an overnight process. So, don’t expect that it will be cured in just a few days. There is no medication to treat fatty liver. Undergiven are some steps to be followed to cure a non-alcoholic fatty liver:

  1. Stop the intake of alcohol, sugar, sugary foods and drinks, unhealthy fats, fast foods, packaged foods, and excess salt. 
  2. Include green vegetables, low carb fruits, healthy fat, nuts, seeds, and whole grains to your diet.
  3. Include lean protein in your diet.
  4. Regular exercise.
  5. Healthy weight loss


8. What is a fatty liver, and how can we cure it?

Liver is the largest organ inside the body. It performs several vital functions, including food digestion, energy storage, and removal of toxins. When there is fat build up in the liver, the condition is called fatty liver. It reduces the working efficiency of the liver.  There is no medication for the treatment of fatty liver disease till now. 
Losing weight is the best natural way to manage or reverse fatty liver. Although losing 10% of your body weight is a good goal, a loss of just 3-5 % of your current body weight can improve your liver health. If you are diagnosed with fatty liver and you are overweight or obese, consult your doctor. He/she will advise you on the best way to manage your weight.


9. Can fatty liver be reduced?

Liver has an amazing ability to repair and detox itself. Avoiding alcohol or losing weight may help reduce liver fat and inflammation. If you are in an early stage of fatty liver disease, these steps may also reverse the disease condition. 

10. Is fatty liver grade 1 harmful? Can it be cured?

Normally fatty liver grade 1 is asymptomatic and benign, but if left untreated it can lead to serious health conditions, like cirrhosis. 
Yes, fatty liver grade 1 can be reversed with proper weight management and diet management.


11. How do I get rid of a fatty liver?

There is no specific medicine for fatty liver. The only way to get rid of it is lifestyle modification as follows:

  1. Stop the intake of alcohol, sugar, sugary foods and drinks, unhealthy fats, fast foods, packaged foods, and excess salt. 
  2. Include green vegetables, low carb fruits, healthy fat, nuts, seeds, and whole grains to your diet.
  3. Include lean protein in your diet.
  4. Regular exercise.
  5. Healthy weight loss.


12. Why do I have a fatty liver (16 years old) when I'm not an alcoholic, do a lot of exercise, and eat well?

Fatty liver can develop to anyone whose carbohydrate intake especially fructose intake is high. When fatty liver occur in a alcoholic person, it is called alcoholic fatty liver disease and when it occur in a person with no alcohol consumption, it is called non-alcoholic fatty liver disease. Another term, MAFLD, metabolic disease associated fatty liver disease, is also given which is used inplace of non-alcoholic fatty liver disease Metabolic associated fatty liver disease (MAFLD) is diagnosed in patients with hepatic steatosis when they have the following three metabolic conditions, either alone or in combination:

  1. obesity/overweight
  2. diabetes and
  3. metabolic dysregulation


13. When does the body give a sign of a fatty liver?

Fatty liver is usually symptomless until the disease progresses to cirrhosis of the liver, if someone has symptoms it includes:

  1. Loss of appetite, nausea, and weight loss
  2. Swollen abdomen and legs
  3. Abdominal pain or feeling of fullness in the upper right side of the abdomen
  4. Weakness, tiredness, and mental confusion
  5. Yellowish skin and whites of the eyes (jaundice).

14. How much time does it take to reverse fatty liver grade 1?

The first and foremost thing to be done in case of fatty liver disease is to fix the diet. It can take anything from 2 months to 1 year, depending upon the condition of your liver, the lifestyle modification, including diet adopted by you, and how your liver responds to the modifications adopted by you.  
Losing weight is the best natural way to manage or reverse fatty liver. Although losing 10% of your body weight is a good goal, a loss of just 3-5 % of your current body weight can improve your liver health.


15. What is the best home-based treatment for a fatty liver?

Home remedies for the treatment of fatty liver disease:

  1. Reduce excess weight, in case you are overweight or obese
  2. Opt for Mediterranean diet
  3. Do regular exercise
  4. Include black coffee
  5. Avoid sugar and sugary foods and drinks
  6. Manage your cholesterol levels
  7. Avoid consumption of substances which can irritate your liver, like alcohol. Must consult your doctor before taking any OTC medication, vitamins, or supplements if you are living with NAFLD.
  8. Ask your doctor for omega-3 and vitamin E supplements. Both can reduce liver fat and reduce cholesterol levels.
  9. Some substances have a positive effect on liver health, including turmeric, milk thistle, green tea, and resveratrol. 


16. How can one cure a fatty liver?

One can cure a fatty liver by adopting a healthy lifestyle, including dietary modifications, regular exercise, and healthy weight loss.


17. What is fatty liver disease?

Fatty liver disease is a condition caused due to too much fat build up in your liver. A healthy liver contains a small amount of fat. When this fat reaches 5-10% of the actual weight of the liver, the problem starts. 


18. How dangerous is fatty liver disease?

In the majority of cases, fatty liver disease doesn’t cause any serious problems. But in the case of 7-30% of people fatty liver gets worse over time. It progresses through 3 stages:

  1. The first stage is called steatohepatitis in which the liver becomes inflamed, which damages its tissues. 

  2. The second stage is fibrosis, in which scar tissue forms where your liver is damaged.

  3. The third and last stage is cirrhosis of the liver in which scar tissue replaces the healthy tissue.


19. Who is at greater risk of developing fatty liver disease?

The chances of getting fatty liver disease increases in case if you are

  1. an Asian
  2. obese or increased belly fat
  3. an woman whose period has stopped
  4. a diabetic
  5. suffering from high blood pressure and high cholesterol
  6. Suffering from obstructive sleep apnea


20. What causes fatty liver disease?

The increased risk factors for fatty liver disease include:

  1. Being obese or overweight
  2. Insulin resistance or fatty liver disease
  3. Metabolic syndrome
  4. Certain medications 


21. How can fatty liver disease be prevented?

An overall healthy lifestyle can prevent you from fatty liver disease:

  1. Weight management is the most important factor in prevention of fatty liver disease. If you are obese or overweight, go for healthy weight loss.
  2. Half-an hour exercise per day, atleast 5 days a week is recommended for all healthy adults.
  3. If you are alcoholic, limit your alcohol intake.
  4. Take only prescribed medicines.


22. How is fatty liver disease treated?

There is no medication for fatty liver disease till now. The main focus of treatment is on controlling the factors that contribute to the condition. Treatment includes:

  1. Weight management
  2. Cholesterol and triglyceride management with the help of medications
  3. Avoiding alcohol
  4. Taking vitamin E supplements


23. Can fatty liver disease kill me?

Fatty liver disease usually does not cause any issues, but in some individuals it progresses to an advanced stage, known as cirrhosis of liver. Untreated liver cirrhosis leads to liver cancer or liver failure. Liver is a vital organ and you can't survive without it. 

Read our blog on fatty liver - Fatty Liver: What It Is, and How to Get Rid of It

Want to know more about fatty liver disease?

No worries join our fatty liver forum and ask questions there. we will be happy to help you.

Diet Plus Minus forum - Ask A question

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We never promise an unrealistic goal. We help patients to understand the disease and process for their correction with lifestyle modification. Dedicated patients usually do it perfectly but after all the perfection some patients may not get the desired result. The main reason being hormonal issues, disease conditions like high insulin state, high estrogen state, hypothyroidism (low thyroid hormone), body disability, restricted body movement, lack of interest, unrealistic goals, etc. In this situation, we can try another method but keep in mind that every patient will get the same result is not true.

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