Learning how to reduce fat in your liver before it becomes a problem is critical if you want to avoid fatty liver disease (FLD). If you’ve already been diagnosed with FLD, then identifying foods that help in reducing fatty liver problems can be extremely beneficial in slowing, improving, and even reversing the condition. In its beginning stages, FLD is asymptomatic, but it can become life threatening if not caught early and monitored closely.
The good news for fatty liver patients is reducing fat in your liver doesn’t usually require any drastic surgeries or medications. Although prescription medicine is sometimes recommended to aid the process, in many cases, diet and exercise are all that are needed if the condition is caught early enough. However, it must be the right diet and the right exercise. And this is where many people fail.
Since the disease is often asymptomatic, it can be difficult to find the motivation to continue to follow a proper diet and exercise program. Another potential pitfall is the temptation to try and reduce fat too quickly. For example, people will opt for gastric bypass surgery or go on an extreme diet and exercise program that causes them to drop pounds seemingly overnight. These can be dangerous situations for fatty liver patients.
When your body senses a drastic and sudden loss of fat, it compensates by increasing the production of fatty acids. These then compound the fat congestion already taking place in the liver and only serve to worsen the problem.
Since FLD is commonly associated with obesity, losing weight is a big step forward in reducing fat in your liver. However, it must be done gradually to prevent your body from going into starvation mode and increasing production of fatty acids. Shoot for a weekly goal of shedding 1 to 2lbs.
A good fatty liver diet plan will reduce fat consumption without starving your body of the vitamins, minerals, and energy it needs to remain healthy. Fruits and vegetables are extremely important as are high fiber foods. Fatty meats and processed foods should be avoided.
Here is a quick sample menu of foods that help in reducing fatty liver problems. Use this as a guide to come up with a 1200 to 1500 calorie diet that works for you.
- 2 slices of whole wheat toast with low-fat butter
- 1 cup of strawberries or other fruit with or without 1 tsp of sugar
- A small cup of fat free yogurt
- 1 glass raw fruit or vegetable juice
- Low fat cottage cheese or whole wheat crackers
- Peanut butter and jelly sandwich (use whole wheat bread and just 1 tbsp each of peanut butter and jelly)
- One medium sized citrus fruit (orange for example)
- 1 cup of skim or low-fat milk (or substitute with water or raw fruit and vegetable juices)
- Low-fat cottage cheese, whole wheat crackers, rice cakes, or ½ cup baby carrots
- 3 to 5 ounces of lean white meat such as chicken, turkey, or fish
- Baked potato with low-fat butter used sparingly
- 1 cup broccoli or other vegetable
- Light dinner salad with 1 tbsp or less of low-fat salad dressing