Do you have fatty liver and do not know what foods to eat or what diet to follow? Discover a sample 4-day menu with a guide on what foods to eat and which ones to avoid.
If we have been diagnosed with fatty liver (a liver disease that is medically known as hepatic steatosis), it is essential to carry out a series of changes in our diet – not only in the diet and in what we eat each day, but also in our own eating habits- since this will help us in a very positive way when trying to reduce the presence of fat in the liver, alleviating the most typical symptoms that it produces: pain that is located in the right part of the abdomen, fatigue and weakness, loss of appetite and heaviness. You can find out more about the symptoms of fatty liver.
In this sense, the objective of changing eating habits, following a proper diet, and taking care of our diet, is to treat fatty liver by reversing the disease. And, did you know that the excessive presence of fat in this organ can be easily reversed? The diet and the habits that we follow can not only cause it, but can help its treatment when a proper diet is followed, the accumulated fat in the abdomen (as well as that of the liver) is reduced, and therefore weight is lost.
But first we must take into account what are the main causes that cause the excessive accumulation of fat in the liver. The most important, and common, is related to our eating habits, which influence weight gain and, later, the appearance of associated diseases such as triglycerides and high cholesterol or diabetes.
What is the most suitable fatty liver diet?
As fatty liver tends to arise as a result of weight gain, as well as the maintenance of unhealthy or unhealthy eating habits, the change in our diet, together with the practice of regular physical exercise and following a healthier balanced diet, will help in a positive way when it comes to improving symptoms.
The most suitable foods:
- Fresh fruits, vegetables and vegetables are advisable in any diet. In fact, it is recommended to consume 4-5 servings of fruits and vegetables each day. In the particular case of fatty liver, these are foods rich in vitamins, minerals and antioxidants, and also low in fat. Among the most suitable fruits such as apple, pear, papaya, strawberries, orange, lemon, plums and grapefruit are recommended. And, among the vegetables, tomato, onion, aubergine, carrot and zucchini are recommended.
- Fish (both white and blue, which are rich in healthy fatty acids).
- Eggs.
- White meats such as chicken, turkey and rabbit, which are low in fat.
- Foods rich in fiber help in a positive way when it comes to reducing constipation and improving intestinal transit. It is recommended to consume whole grains, brown rice, whole wheat pasta and whole wheat bread every day.
- White and low-fat cheeses.
- Skimmed or skimmed dairy products and dairy products.
- Raw olive oil in salads and to dress vegetables and cooked vegetables (maximum 1 tablespoon per day).
Foods to Avoid:
- Avoid processed foods rich in saturated fats and refined sugars, such as pastries, pastry products, cookies and junk food in general (pizzas, hamburgers, hot dogs …).
- Sausages, such as cooked ham, chistorra, sausages, chorizo, mortadella, or bacon.
- Sauces.
- Margarine.
- Dairy products and whole milk derivatives (such as whole milk, butter, fatty cheeses).
- Alcoholic beverages should not be consumed.
Diet with an example menu if you have fatty liver:
In addition to the nutritional recommendations listed above, here is a sample menu that will help you discover how you could better distribute your meals:
| Principal Food | Day 1 | Day 2 | Day 3 | Day 4 |
| Breakfast | 1 chopped pear or papaya + 2 wholemeal sponge cakes + 2 slices of fresh cheese + 1 glass of grapefruit juice | 1 cup of low-fat yogurt + 1/2 cup of granola + 1 kiwi | 2 slices of whole wheat bread + 2 slices of white cheese + 1 apple juice | 1 cup oat porridge + 1 apple + fruit tea |
| Half morning | 1 plum | 1 apple | Low-fat Greek yogurt | Pineapple |
| Lunch | Fresh salad (carrot, lettuce, tomato and raisins) + 1 grilled chicken fillet + Rice | 1 cup of cooked peas + 1 cup of brown rice + 1 slice of whole wheat bread + 1 pear | 1 baked hake fillet with fresh salad + 1 apple | Fresh salad + 2 scrambled eggs + 1 slice of fresh cheese |
| Afternoon snack | Banana and apple smoothie with vegetable drink or skim milk | Kiwi with strawberries | 1 low-fat yogurt with 1/2 cup muesli | 1 cup gelatin (unsweetened) |
| Dinner | 1 cup of brown rice + Turkey breast + Tomato and lettuce salad | French omelette + cherry tomatoes + 1 peach + 1 chamomile infusion | Whole wheat pasta + tomatoes + mushrooms + Pineapple | 1 baked rooster fillet (fish) + 1 cup mashed sweet potato + 1 plum |
Change eating habits and routines:
As in most cases, fatty liver is produced as a consequence of the consumption of alcoholic beverages (in the case of alcoholic fatty liver), and by the maintenance of unhealthy habits and the null practice of physical exercise (in the case of the liver non-alcoholic fat), it is essential to change habits, not only food but our own daily routine.
The key, therefore, is to try to reduce fat and avoid being overweight. In this sense, the practice of some type of regular physical activity helps to obtain better results when it comes to reducing and completely eliminating the presence of fat in the liver -not only on the outside of the organ, but also inside- , since it allows us to eliminate accumulated fat and also lose weight.
And what are the most suitable physical exercises? Physical activity should be aerobic, being interesting to regularly practice exercises such as walking, running, swimming or cycling. Regarding the period of time to practice it, it is recommended to do it at least 3 times a week for 40 to 60 minutes each time.
