Kicking Out Fatty Liver Disease with a Fatty Liver Diet Guide

Kicking Out Fatty Liver Disease with a Fatty Liver Diet Guide

Our liver is a very vital organ in our system. All the food we consume passes through it so it can be reproduced as a useful nutrient in our body. It also filters toxins and other excess waste to keep our blood clean and free from harmful elements.

The liver’s function is very important when it comes to digestion, metabolism and immunity. Without it, most of our organs would malfunction (or die) because of the lack of nutrients. Amazingly, the liver just doesn’t keep our nutrients and blood cleanliness in check; it also has a rather efficient way to regenerate itself from weak or damaged cells.

Unluckily, our liver can just take too much. If we don’t take care of ourselves or are reckless of our intake, our liver can still break down and malfunction—and we need to make drastic changes if we want to keep living healthily and normally.

The most common disorder that can hit our liver is the Fatty Liver Disease. It is when 5 to 10% of the overall weight of our liver is made up of fat. It’s not rare. In fact, 70 million of Americans are diagnosed with Non-alcoholic Fatty Liver Disease (NAFLD) as of 2011. And yes, you can still get Fatty Liver Disease even if you aren’t an alcoholic drinker.



If we were abusing our body for too long (e.g. eating unhealthy stuff without proper exercise), our body would sooner or later demand payback especially as we age. Our liver, if it has been overworked can succumb to Fatty Liver Disease.

Although alcohol is always seen as the main culprit of liver problems, it’s not always the case. Other reasons can cause Fatty Liver. In fact, it has two types: Alcoholic and Non-alcoholic Fatty Liver Disease.

Surprisingly, the most common among the two is NAFLD.

What causes NAFLD?

First and foremost, it’s actually hereditary. Here are the following other reasons that can cause it:

  • Obesity
  • Hepatitis C
  • Excessive Medication Intake (Chemicals found in medicines/drugs can stress the liver)
  • Excess Iron in the body
  • Rapid or sudden weight loss



If your doctor confirms that you do have Fatty Liver, you may undergo a Fatty Liver Diet (and consequently, lifestyle changes) to keep living healthily and normally. Under the right circumstances, you can still go living happily normal as long as you maintain good working condition of the liver. If not and if it gets worse, then you may be in danger of serious health complications.



The perfect Fatty Liver diet aims to not just minimize the damage in the liver, but reduce fats in the liver as well. So brace yourself if you are used to the carefree lifestyle, you may need to do drastic changes for the sake of your health!

It is also important to note that you shouldn’t stop following a healthy Fatty Liver diet even if your liver condition gets a bit better. Otherwise, you’ll just have to start the program all over again and it may be too hard to adjust back to the healthy choice once again. Or worse, your liver would still succumb to the bad lifestyle choice you make.

Don’t worry, this particular diet won’t leave you hungry or feeling deprived, it’s not necessary the low-fat or low-calorie type of diet. In fact, it’s a protein-based diet (not high protein though) that will still allow you to consume fats—good, healthy fats that is.
a.)  For full meals, vegetables are king! Although fruits are also allowed and encouraged, just limit them to at least 1 or 2 pieces a day because they contain lots of sugar. Vegetables on the other hand contain less sugar, so you can chomp on how much you like!

b.)  Starchy vegetables like potatoes are also good for you (and it will leave you feeling full!).

Tip: Food from potatoes that are processed (like French fries and potato chips) are highly discouraged. These foods contain high amounts of sodium that can still damage your health. Consume Potato wedges or Fries that are freshly cut from potatoes (and if possible, fried in healthy oil), and dashed with natural salt and other spices. Another tip, soak the potatoes in water first to reduce its sodium content.

c.)  Protein-rich foods (first-class protein, that is)—meat, meat, meat! Choose lean, red meat, seafood meat (just not smoked or deep-fried), eggs, legumes and nuts.

d.)  Do light exercises!

If you want snacks, then don’t deprive yourself! Remember, we encourage you to stay full with this diet. However, just be careful on what you eat. You SHOULD go for smoothies and fruits as desserts or snacks!



Well, we’re not going to lie. You still need to cut down your intake completely of the following foods:

  • Candies and chocolates- anything that contains high-sugar content even products with artificial sweeteners like Diet Sodas, these can overwork your liver.
  • Fried and processed foods like bacons and sausages.
  • Pastry or baked foods- anything that contains flour like cakes, breads, biscuits and even muffins/donuts (yes, including pizza too).
  • Foods or supplements that guarantee fast weight loss- most of them contain artificial sweeteners.
  • Medicine or supplements that aren’t required by your doctor.
  • Alcoholic drinks—but of course.
  • Smoking too (and other vices).


If you are a regular alcohol-drinker or a heavy smoker, you may find yourself having a hard time adjusting to this new healthy lifestyle choice. It’s normal because you have been used to that, but it’s also impossible to stop your ways too abruptly.

The trick to quitting such vices is to do it slowly—start by cutting down your daily intake until you can finally do without it. And as an additional tip, seek support from friends and family so you’ll have “watchers” of your alcohol intake or cigar consumption, or you know, just some people who would encourage you on quitting and taking care of your overall health from now on.

You can also read this article for more tips on how to reduce alcoholic consumption.


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