In cases of fat in the liver, also known as fatty liver, it is important to make some changes in eating habits, as this is one of the best ways to treat and improve the symptoms of the condition, especially loss of appetite, abdominal pain on the side right and the belly swollen.
The fatty liver is the result of poor eating habits, associated with weight gain and obesity diseases such as: pre-diabetes, diabetes, high cholesterol, high triglycerides and hypertension. Thus, this diet aims to eliminate the accumulated fat at the abdominal level, in order to try to progressively reduce the fat in the liver.
Diet advice for fatty liver
One of the main recommendations to gradually eliminate the accumulated fat in the liver is to lose weight if you are overweight. This is because, when at least 10% of the current weight is lost, the enzyme levels in the liver increase and favor the elimination of accumulated fat.
The following are indicated which foods are allowed and which should be avoided:
- Consume 4 to 5 servings of fruit and vegetables per day, such as zucchini, eggplant, lettuce, tomato, onion, carrot, apple, pear, peach, papaya, strawberries, blackberries, raspberries, orange, lemon, plums, among others;
- Increase the consumption of fiber-rich foods on a daily basis, such as brown rice, brown bread or brown pasta;
- White meats (low in fat), such as turkey, chicken or fish;
- Skimmed milk and yogurt;
- White cheeses;
- 1 (dessert) spoon of raw olive oil.
The type of fat that can be consumed, but in small amounts, are polyunsaturated, monounsaturated fats and foods rich in omega 3. Some examples of these types of fat are: olive oil, avocado, nuts such as peanuts, walnuts, almonds; and fish like salmon, trout, sardines or mackerel, for example. Check out more examples of foods rich in omega 3 .
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Foods to Avoid
Foods that should be avoided to prevent the accumulation of fat in the liver are:
- Foods with saturated fats: yellow cheese, cream cheese, curd, chocolate, cookies, cakes, sausages, sauces, butter, coconut, margarine, pizza or hamburger, for example;
- Products rich in sugar, especially industrialized and processed, such as cookies or juices;
- Fast, ready or frozen foods;
- Alcoholic beverages.
In some people, fat in the liver can cause abdominal pain and, therefore, the consumption of foods that produce gases, such as beans, can cause greater malaise, so they should also be avoided. Check out a list of foods that cause gas .
Sample menu for fatty liver
The following table shows an example of a 3-day menu for a liver fat diet:
|Meals||Day 1||Day 2||Day 3|
|Breakfast||2 slices of wholemeal bread + 2 slices of white cheese + 1 glass of unsweetened orange juice||1 jar of yogurt + ½ cup of whole grains + 1 pear||2 scrambled eggs + 1 slice of white cheese + 1 slice of wholemeal bread + 1 glass of unsweetened strawberry juice|
|Morning snack||1 medium peach||2 whole toast with ricotta cheese spoons||1 banana|
|Lunch dinner||90 g of grilled chicken breast + ½ cup of rice + 1 cup of lettuce, carrot and corn salad, seasoned with a drop of lemon and salt + 1 pear||1 fillet of hake in the oven with pumpkin puree + 1 cup of beet salad with boiled carrots, seasoned with a few drops of lemon and Oregano + 1 banana||1 medium whole wheat tortilla + 90 g of turkey breast cut into strips + tomato, lettuce and onion salad, seasoned with lemon drops and a spoon of olive oil (dessert) + 1 peach|
|Afternoon snack||1 jar of sugar-free gelatin||1 apple||1 low-fat yogurt with ½ cup granola|
It is important to drink plenty of water throughout the day, it is recommended to drink at least 2 liters per day. It is also possible to ingest teas that favor the cleansing of the liver to eliminate toxins that are accumulated, such as milk thistle, yarrow or artichoke. See other examples of home remedies for liver fat .
In case the person does not drink a lot of water it is possible to add lemon, because besides adding some flavor to the water it also contains vitamin C that helps to detoxify the liver. In addition, you should always have at least 3 main meals and 2 snacks throughout the day, avoiding going too long without eating.
In this diet it is also important that the food is prepared in a simple way, without many condiments or fat, and should preferably be cooked as grilled, steamed or in the oven.
By correctly following these guidelines, it is possible to gradually eliminate the accumulated fat at the abdominal level, as well as the accumulated fat in the liver, and results can be seen in about 2 months. However, the ideal is to always consult a nutritionist to adapt the menu to the individual needs of each person.