In the previous post, we talked about foods that will help you treat fatty liver. You must also be aware of the foods you should avoid to prevent fatty liver. Here’s the list of foods you should not consume for optimal liver health.
RELATED: Fruit Smoothies That Are Good For Weight Loss
Alcohol
Overconsumption of alcohol leads to hepatic steatosis, which can lead to cirrhosis and cancer. The first thing that you must do is limit your alcohol consumption. If you have been diagnosed with fatty liver, you must abandon your alcohol habits immediately and stay alcohol-free for at least three weeks.
Sugar
Sugar can be very addictive and, in turn, can contribute to weight gain and insulin resistance. Also, when you don’t change your diet, it can lead to NAFLD. Therefore, it is best to limit or avoid the consumption of refined sugar. Instead, use a natural sweetener like honey since it contains trace amounts of antioxidants and raises blood sugar levels less quickly than sugar.
RELATED: Drinks And Food That Negatively Affect The Skin Of The Face
White Bread
White bread is a high glycemic index food and is digested quickly. That’s why it is so easy to overconsume white bread without even realizing it. The end result? Fat accumulation in various parts of the body. If not kept in check, it can lead to fatty liver. Consume whole grain, homemade bread instead of store-bought, white bread.
Red Meat
Consuming excessive amounts of red meat can put your cardiovascular health at risk because it is high in saturated fat and can lead to an increase in triglycerides and LDL cholesterol.
Trans Fats
Trans fats are present in many fried foods, biscuits, and crackers. Overconsumption of these foods can lead to obesity, diabetes, and NAFLD.
Soda
Soda is loaded with sugar. The more sugar you consume, the more you are at risk of being obese and developing fatty liver. Therefore, stop consuming soda (including diet soda) and drink healthier, lower-sugar beverages like coconut water, water, green tea, lemon-infused water, or black coffee instead.
Salt
Excess salt can cause water retention in the body which can hinder glucose metabolism, leading to obesity, diabetes, and fatty liver. Therefore, use minimum amounts of salt in your food to protect your liver.
It’s easy to see that eating healthy is the ONLY way to prevent fatty liver and protect your liver from further deterioration. If you are struggling to follow a healthy eating schedule, here’s a diet chart for you.
RELATED: Reasons To Why We Should Eat Carbohydrates
Sample Fatty Liver Diet Plan
MEAL WHAT TO CONSUME
Early Morning
(6:00 -7:00 a.m.)1 cup warm water with the juice of half a lime + 1 clove of garlic
Breakfast
(6:45 – 7:45 a.m.)½ avocado on one slice of whole grain bread toast + 1 cup black coffee/green tea
Mid-Morning
(10:30 a.m.)1 banana
Lunch
(12:30 – 1:00 p.m.)Grilled tofu salad + 1 cup of coconut water
Snack
(3:00 p.m.)1 cup green tea + 1/2 cup boiled Bengal gram
Dinner
(6:30 p.m.)Poached salmon and grilled veggies
This diet will give you the following benefits.
- Benefits Of Fatty Liver Diet
- Helps you lose weight.
- Protects you from diabetes.
- Lowers LDL cholesterol.
- Keeps you energized and active all day long.
- Improves liver function.
The fatty liver diet consists of foods that are rich in antioxidants, omega-3 fatty acids, and monounsaturated fatty acids. The foods listed above help reduce bad cholesterol and triglyceride levels in the blood besides reducing fat in the liver and inflammation. They also help reduce overall fat mass and lead to effective weight loss. While you are on the fatty liver diet, make sure you avoid consuming trans fats, white bread, red meat, soda, sugar, and alcohol to prevent fat accumulation in the liver. To be on the safe side, consult a doctor before going on this diet.