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Diet For Fatty Liver

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Fatty liver is a condition that affects several individuals globally. One of the best ways to combat this condition is to follow a good diet plan for fatty liver to ease fat metabolism in the body. There are several simple fatty liver diet recipes that you can find. It is necessary, however, to understand the proportion of various nutrients required to include these recipes in your diet chart.

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The liver is one of the most important organs of our body. It is the second largest organ and is responsible for proper digestion of the food that we consume. One of the most important functions of the liver is fat synthesis. Any excessive carbohydrates or protein are broken down and stored in the liver as lipids. When the body needs energy, these lipids are broken down go release energy. However, this mechanism of fat metabolism can be affected in some cases leading to condition that is known as fatty liver.

This condition is acute but can be reversed by making some simple changes in your lifestyle such as following a specialised fatty liver diet.

What Is Fatty Liver?

Fatty liver is caused when fat accounts for more than 5 to 10 percent of the weight of the liver. There are two kinds of fatty liver:

  • Non-alcoholic fatty liver disease: This condition is caused when the fat metabolism is impaired and the liver has large deposits of fats.
  • Alcoholic fatty liver disease: With excessive drinking, the liver is damaged and as a result, fat metabolism is impaired.

In both cases, continued fat build up leads to swelling and inflammation of the liver, called steatohepatitis. This leads to liver damage, causing the following symptoms:

  • Loss of appetite
  • Vomiting
  • Nausea
  • Pain in the abdomen
  • Jaundice

If not treated on time, this may further progress into liver failure.

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Causes Of Fatty Liver

The most common cause of fatty liver disease is excessive drinking. In rare cases, it can also be congenital like. In rare cases, pregnancy causes a condition called acute fatty liver disease. This is potentially life threatening but is usually reversed after pregnancy with no damage to the liver. The other possible causes of fatty liver disease are:

  • High cholesterol
  • Hyperlipidemia or high fat content in the blood
  • Excessive weight loss
  • Genetic history
  • High triglyceride levels
  • Impaired metabolism

Foods You Should Eat And Avoid

The food that you consume plays a vital role in alleviating or stimulating the condition. Here are some foods that you should eat and avoid.

Avoid:
  • Alcohol- it is one of the primary causes of liver disease
  • Fried foods- They are highly in fats and calories, putting the liver under pressure
  • Sugary foods- Make sure you avoid drinking aerated drinks, candy, processed foods etc as they cause the blood sugar level to spike
  • White flour, pasta or rice ? Opt for whole grains or brown varieties instead. They are loaded with fiber leading to faster digestion of the sugar.
  • Salt- Too much salt leads to water retention. Make sure salt intake is regulated.
  • Coffee or Green tea- These beverages are known to prevent non-alcoholic fatty liver as they contain some potent antioxidants.
  • Omega 3: Include supplements, walnuts or lean fish in your diet to obtain omega-3 which prevents any damage to the liver.
Eat:
  • Fruits and vegetables ? They are loaded with nutrients but are very low in their calorie count
  • Grains and fibrous foods- whole grains or fruits and vegetables with their peel help better movement and absorption of food while they are being digested.
  • Low sugar and low fat foods- They avoid fat deposits on the liver

Diet Plan For Fatty Liver

The goal with the diet plan for fatty liver disease is to ensure that you consume fewer fats and calories. Here is a detailed Indian diet plan for fatty liver that can help reduce the inflammation and fat deposits on the liver:
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This simple Indian diet plan for fatty liver ensures that you get all the nutrients that you need without packing in the calories.
The goal of the diet is to increase the protein and carbohydrate intake per day and reduce the fat intake. Proteins and carbs require more calories for the body to digest them. When coupled with a low fat diet, the surplus fat reserves are used to create the fuel needed to burn these macronutrients.

Pre breakfast ( 7:00 am )

Coffee

Tea

Lime Juice

Two biscuits

A few slices of apple

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Breakfast ( 9:00 am )

1 cup of black coffee or with skimmed milk

2 Boiled egg whites

A fruit of your choice

Oats/Suji Porridge

2 slices of brown or multigrain bread

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Mid Morning ( 11:00 am )

1 glass Coconut water

Lassi

Soup

Lime Juice

Fruit juice of your choice

1 bowl of assorted fruits or boiled vegetables

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Lunch ( 2:00 pm )

If you are including chicken in your diet instead of fish, make sure that it is only used twice a week

Chicken/vegetable soup

1 cup of mixed boiled vegetables and greens salad

½ cup of brown rice

1 chapati with dal

10g of grilled chicken/fish

1 cup of yoghurt

1 cup of assorted berries or fruits of your choice

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Snack ( 6:00 pm )

Coffee

Tea

1 glass of skimmed milk

2 biscuits

Upma

1 glass of fruit juice

1 sliced apple with 1tbsp of peanut butter

Sprouts

Raw vegetables with yoghurt

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Dinner ( 8:00 pm )

1 small bowl of chicken/vegetable soup

1 chapati

½ bowl of brown rice

1 cup of boiled vegetables, preferably greens

½ cup of mixed beans

10 grams of chicken/fish

1 bowl of mixed daal

Assorted fruits or a handful of berries of your choice

1 glass of skimmed milk

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Important Tips

Do's

  • Exercise more to help improve metabolism.
  • Keep an eye on the saturated fat content in your food.
  • If you are obese, focus on losing at least 10% of your current body weight.
  • Keep diabetes in check.
  • Eat frequently to keep your metabolism high. This helps your body burn more calories and, as a result use up the fat reserves more efficiently.
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Don'ts

  • Do not consume any alcohol.
  • Do not compromise on sleep.
  • Do not consume foods that are processed and high in sugars.
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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

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