Fatty liver diet and exercise

Health and diet

Fatty liver diet and exercise

written by Dr. Basudev Tewari | May 3, 2018

During MBBS days I considered fatty liver another to be theoretical headache to be memorised. But, while being directly involved in fitness and transformation, I have learnt that it is very common even among the Indians. The need for diet and exercise for fatty liver is paramount.

The obesity epidemic has been screwing our liver as well. Fat is stored in the liver causing its damage and hampering its function. In the western world like US, every 3rd male adult is suffering from fatty liver.
But there is good news. Most of them, at initial stage, is treatable and reversible. But that does not mean you can ignore them for long. You can risk a liver cirrhosis, failure or even carcinoma by that. Even risk of cardiovascular diseases and metabolic diseases like diabetes are increased.

Fatty liver or steatosis is of two types alcohol induced and non alcoholic. Now a days, due to sedentary lifestyle coupled with lack of exercise, non alcoholic type is on the rise.
There is No definite treatment for fatty liver. Lifestyle modification, proper exercise and diet are required to reverse the first stage. Let us cover them one by one…

Diet to be avoided (bad foods):

Alcohol – strict no
Added sugar, fruit juice, candies, cold drink/soda, corn syrup – no fructose please
Fried food – Saturated fat should be avoided and trans fat is the worst enemy
Refined and simple carbs like white bread, rice, potato, pasta etc.
Excessive salt intake – try to keep below 1.5 gm per day
Red meat – avoid as much as possible

Recommended diet for fatty liver (good foods):

Omega 3 fatty acid – in fish oils (supplements or in salmon, tuna, sardine, trout etc.) and nuts (walnuts are rich sources). Sunflower and flax seeds are particularly useful
Complex carbs, preferably with low GI (oatmeal is particularly good) and with higher amount of fibers and lots of green leafy vegetables (Broccoli seems to be particularly useful)
Coffee (containing caffeine) and green tea (for its extracts) are useful in fatty liver
Garlic and red grapes may have some benefits in fatty liver
Tofu (from soy protein) and dairy products (for whey protein) are good food to prevent fat build up or liver damage
Olive oil is the preferred oil in fatty liver disease. Avocados, as good source of dietary fat is also helpful
Take more potassium by having food like fish (salmon, sardine, cod etc.) and veggies like broccoli, peas, and sweet potatoes, and fruits such as bananas, kiwi, and apricots. Dairy foods, like milk and yogurt, are also high in potassium.
Vitamin D supplementation may have some role. Sunlight exposure can do wonders for that other than dairy products, rich in Vit. D3

Regarding lifestyle modification, follow these:

Get more active and start exercising. Try to do a minimum of 30 minutes of cardio exercise on at least 5 days of the week.
Control diabetes and increased cholesterol (common co morbid conditions with fatty liver) by medications, diet, exercise and lifestyle modification to control fatty liver as well.
A recent study from Israel showed great amazing benefits from weight training as well. Try to do it at least 2 days a week.
Ideal target is to decrease 10% of body weight to reverse fatty liver. Even 5% reduction is good enough.
Hepatitis A and B vaccination may give you some protection. Getting infected by these two viruses can lead you from frying pan to fire!
The ketogenic diet is already proved to be better than a calorie-restricted diet at reversing type 2 diabetes, obesity, heart disease, and hyperlipidemia. Improvement of these comorbid conditions improve fatty liver as well. Recent studies done prove its direct efficacy in fatty liver too.

One issue needs a special mention. Lots of liver detox programmes are there in the market. Just ignore these…
Liver is the ‘baap’ (daddy) of all the detoxification in your body. Don’t try to teach your dad, by the way. ☺

So, the bottomline is, FATTY LIVER IS NOT A CAUSE OF WORRY. JUST FOLLOW THE PROPER DIET, EXERCISE AND LIFESTYLE PATTERN BY GETINDIAFIT, AND GET YOUR HEALTHY LIVER BACK.