Non-alcoholic fatty liver disease (NASH) diet

Fatty liver diet making

Fatty liver disease is often a “silent” liver disease. In this disease, fat is deposited in the liver cells. The disease can occur in a person who does not drink alcohol. At the beginning of the fatty liver disease, our liver does not show any symptoms even though oil deposits occur. This condition can be reversed to the normal state if treated correctly. When left untreated, it can cause liver cells to become inflamed and severely damaged. Damage to the liver cells can lead to cirrhosis of the liver and liver cancer.

The liver is the second largest organ in our body. Its job is to filter and detoxify the blood. It filters about 2 liters of blood every minute. When harmful substances are broken down by the liver, their by-products are excreted via bile, blood, or urine. The liver performs a large number of functions, including digesting the food we eat, storing energy, and detoxifying the body.

Who is at risk for this disease?

If you are obese, suffer from medical conditions such as diabetes, high blood pressure, and cholesterol, and follow a wrong diet, you are at risk of developing this condition. Long-term intake of high-energy foods and beverages (such as starches, fats, alcohol, etc.) are part of this wrong diet.

How can this disease be cured or prevented?

Fatty liver disease is reversible if proper measures are taken. Liver fat deposits can be reduced by weight loss, a good diet, and exercise. For this, it is advisable to reduce the weight from 500 to 1 kg per week. It is also important to maintain long-term weight loss. This means quick diets that offer you instant weight loss results will not be good for control and reverse of fatty liver disease. 

Fatty liver disease diet

  • People with this disease should limit their intake of large amounts of carbohydrates and sugary foods such as cake, ice cream, bread, buns, and sugary drinks.
  • Always include whole grains, whole grains, in your diet.
  • Eat more vegetables, fruits, and herbs.
  • If possible, add olive oil or sesame oil to the dish.
  • When eating fish, eat oily fish such as herring, salmon, mackerel, and tuna.
  • When eating meat, eat meat that has been skinned. Minimize the consumption of red meats such as beef, mutton, and pork.
  • Add plant protein like soy to your diet.
  • Minimize fast food.
  • Avoid eating large amounts of food.
  • Minimize the intake of foods high in saturated fat such as butter and margarine.
  • It is also a good idea to drink between 2 and 4 cups of unsweetened coffee daily.
  • It is also important to reduce or stop the use of alcohol.

Is exercise important for fatty liver? 

Exercise Moderate-intensity exercise 30 to 60 minutes a day, 3 to 5 days a week. This time may vary depending on your heart rate.

By following these tips, you too will be able to reduce the accumulation of fat in the liver.

Dilini Tharaka

Dilini Tharaka

BSc. (sp.) in Food Science and Nutrition, Specializing in Applied Nutrition (Founder, Editor, and an Author)
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2 Responses

  1. Way cool! Some extremely valid points! I appreciate you writing this write-up and the rest of the website is also very good. Delphine Ferdinand Loughlin

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