Follow This Diet Chart to Get Rid of a Fatty Liver

The Liver is referred to as the Powerhouse of the Body, and for good reason, too. The main purpose of the liver is to “cleanse” and filter our blood, break down the food we eat and turn it into nutrients for our body. Needless to say, our body can not function without it. 

There are lots of types of healthy foods that can provide for our livers nowadays, and what better than to list down some of the best food items you can find in the market for your diet chart for fatty liver!

Best Foods for a Healthy Liver

FRUITS AND VEGETABLES - Some examples include-

• SPINACH
• BROCCOLI
• BEETROOT
• CARROTS
• SWEET POTATOES
• APPLES
• ANY CITRUS FRUIT
• WATERMELON
• BERRIES

LEAN PROTEINS - Some examples include-

• EGGS (SPECIFICALLY EGG WHITES)
• CHICKEN BREAST (WITHOUT SKIN)
• TOFU
• LEGUMES
• CHEESE (COTTAGE)
• SOYBEANS

WHOLE GRAINS - Some examples include-

• BROWN RICE
• OATS
• BARLEY
• RYE
• QUINOA

HEALTHY FATS - Some examples include-

• FISH (MACKERL, SALMON, COD)
• COCONUT OIL
• PUMPKIN SEEDS
• NUTS (ALMONDS, PISTACHIOS)
• OLIVE OIL

HERBS AND SPICES - Some examples include-

• TURMERIC
• CINNAMON
• GARLIC
• GINGER
• GREEN TEA

What is Fatty Liver Diseases (FLD)

That being said, there have been concerns related to the liver that have been going up in the past couple of years, and this is due to an infection known as Fatty Liver Disease (FLD). FLD happens when a person ingests too much fat to be turned into energy, and the excess fat clings onto the liver, building up reserves of fat all around it, eventually leading to inflammation and scarring of liver tissue.

There have been two types of FLD -

• Non-Alcoholic Fatty Liver Disease - Issues with the liver where alcohol does not cause excess fat to be built up.

• Alcoholic Fatty Liver Disease - Issues with the liver where alcohol is the cause for the excess fat build up.

What Causes Fatty Liver?

Overconsumption of junk food and food with excess amount of salt, fried food and refined carbohydrates are the main causes of this disease, with alcohol and spirits coming in at a very close second place. Blood sugar levels go through the roof and cause a lot of stress for the liver.

To combat this extensively growing issue, there have been a lot of diet charts for a Fatty Liver, and down below is a compiled diet chart for fatty liver with medically accurate and healthy food you can try out and view first hand the results they will bring out.

Diet Chart For Fatty Liver

A diet chart for fatty livers is supposed to have a healthy dosage of Fruits, vegetables, whole grains, lean proteins, healthy fats, herbs and spices. Green Tea and Coffee are also strongly recommended by medical professionals as both of them have properties needed to reduce the risk of inflammation in the liver.

Now, while there are a lot of healthy, nutritious foods that help improve and stabilise our liver, there is an equal amount of unhealthy, junk foods that do the opposite. Let’s see which foods should not be in the diet chart for fatty livers!

Foods to Avoid for a Healthy Liver

• SUGARY FOODS AND BEVERAGES

• ALCOHOL

• REFINED CARBOHYDRATES

• FRIED FOODS

• EXCESSIVE SALT

All of the above can ruin your diet chart for fatty livers if taken regularly. Now, there are lots of ways to prevent that from happening. One way is to, of course, eat healthy foods recommended by nutritionists to keep inflammations and scarring around the liver to a minimum. The other way to enhance your lifestyle and adapt to whatever you need to do to have a much safer and healthier way of life!

Adapting to a lifestyle for your health can be somewhat tricky, but the key is to do it little by little, increasing the amount you can adapt to daily. You can’t expect results for your lifestyle to change the state of your liver in just a couple of days. It takes time, patience and a lot of grit to push through the brunt of changes and only then can you see the fruits of your labor.

Lifestyle Changes for a Healthy Liver

DOWN BELOW ARE A FEW TIPS ABOUT HOW YOU CAN ADAPT TO A DIET FOR A FATTY LIVER WITHOUT CAUSING TOO MUCH STRESS FOR YOURSELF.

• MAINTAIN A HEALTHY WEIGHT: This is of utmost importance for both your liver and your health. Try to balance the amount of food you eat during your diet plan, as it will show if you have been overeating or undereating, and do daily exercises. This will show if you have maintained the weight needed to remain healthy or not.

• EXERCISE REGULARLY: By exercising repeatedly, you will be seeing improvements in your mood, managing your weight, strengthening your bones and keeping tabs with your diet chart for your fatty liver. By regularly exercising, you would be able to coordinate and manage your life better due to how much you exert yourself, which allows you to move past your limits and make your liver work at the same time.

• STAY HYDRATED: Make sure you constantly drink water daily and have at least eight to ten glasses a day, as it helps filter out whatever waste your liver has, thus cleansing the body of any potential illnesses waiting to strike. It will also increase the functioning processes within the liver.

• QUIT SMOKING: A diet for someone who recently stopped smoking will require a lot of work to be done, starting with foods primarily rich in antioxidants and nutrients that give the liver a better chance at healing, such as green, leafy vegetables, whole grains, and healthy fats, and at the same time, minimizing any processed foods and usage of alcohol, therefore preventing a smoker’s diet chart for fatty liver.

• PRIORITIZE SLEEP: Sleeping allows the liver to repair and essentially rebuild itself for the next day. It is an extremely important part of the fatty liver lifestyle and must be taken very seriously to see any form of improvement with the liver. Insufficient sleep may lead to other issues with the liver, according to some researchers, so try and get at least seven to nine hours of sleep every night for better results.

Treating a bad liver is bound to have some ups and downs, but ultimately, it will lead to a much better life and way of living, with an improved liver and a cleaner body. This diet chart for a Fatty Liver can hopefully give you a much clearer idea and a better sense of what to expect while attempting to complete it.