Step 2: What To Eat
A diagnosis of Fatty Liver Disease can be a real downer, but it may hearten you to know that there are steps you can take to reverse this condition.
This second step in reversing Fatty Liver Disease is to change your diet.
Ouch! Very few of us want to hear that we need to change our diet. With some exceptions, the average modern citizen of Western Civilization does not eat healthy or follow the nutritional and dietary guidelines needed for good health.
Your fatty liver may well be a direct result of poor diet and nutrition, coupled with lack of exercise.
If this sounds depressingly familiar as a description of your lifestyle, not to worry – you won’t have to live on celery sticks and water for the rest for your life to reverse Fatty Liver Disease … but you will need to begin taking care of your health.
How Diet Helps Reverse Fatty Liver Disease
At this point, you might be wondering how you can go about putting your liver on a diet. After all, it’s your liver that’s fat, right?
However, in order to reduce the fat in your liver, you must reduce the fat in and on the rest of your body (at least 10%).
A healthy, nutritious diet instead of one made up primarily of fat, sugar and cholesterol laden empty calories can bring about a dramatic reversal of Fatty Liver Disease.
Here are some suggestions for what to eat if you want to lose weight and get rid of Fatty Liver Disease:
- Lean meats
- Fresh Fruits
- Healthy Fats and Oils
- Eggs (including egg yolk)
- Whole Grains
Eating a daily diet that is well balanced and includes all of the recommended food groups will be amazingly effective in reversing your disease.
The Fatty Liver Diet Guide has a complete diet plan and over 30 pages of recipes (including liver-friendly desserts!)
Just as important as knowing what to eat is knowing what NOT to eat.
Fatty Liver Disease: Foods to Avoid
Here are some suggestions on foods and beverages to avoid if you have a fatty liver:
- Sugary, sweet, fructose-loaded foods of any kind
- Sodas and fruit punches
- Saturated fats
- Trans fats
As a rule of thumb, you should avoid any highly processed foods, too, if you have Fatty Liver Disease.
If you have been eating a nutrient poor diet, you may be panicking and almost breaking out in a cold sweat at the thought of giving up those unhealthy foods you love and crave.
This is normal.
Almost everyone that has had to drastically alter their eating habits and learn to make healthy choices, such as eating a fresh carrot instead of reaching for a glazed donut, has experienced the same feelings you are and been where you’re at right now.
You Must Stick to Your New Way of Life – Reverse the Food Psychologists!
One of the marvelous things about the human body – not to mention the human psyche – is its ability to adapt. Over time, as you bypass those unhealthy foods that may have contributed to your disease in favor of healthy foods that help to reverse the condition, you will find yourself actually preferring the foods high in nutritional value.
Practice this the next time you go shopping: only stick to the walls of your grocery store. This is where all the fruits, vegetables and fresh meats and whole-grain breads are. AVOID the center aisles, as this is where the processed foods are.
Learn some food psychology, as grocery chains have spent millions of dollars on the best ways to get you to buy junk food – at eye level, using welcoming colors (and even scents), and at the checkout and the front of the store. Even the music is tested to see which is best to have you buy the most food.
When you do have to go to the middle aisles, look on the higher and lower shelves … this is where the less desirable (and thus likely the healthier and less marketed) food options are.
True, there will be times when you may find yourself Jonesing for a candy bar or a banana split. It’s okay to take a “break” once a week. But, for the most part, you will discover that both physically and mentally, your body will prefer to eat a healthy diet.
Your Body and Tastes Will Adjust, and You Won’t Want to Go Back
As for myself, I also had a history of high blood pressure. My doctor said to cut down the salt. Impossible, I thought!
For the first few weeks, I stuck with it, skipping the salt shaker, cutting down on salty foods, and beginning to look at how much sodium was in the processed food I bought (and trying to find low-sodium options). Luckily, I never really craved salt, but food was definitely more bland. I stuck to it, and sometimes substituted with hot sauce, being careful to choose sauces low in sodium.
After a month, I decided to have a pepperoni stick … and it burned my tongue! It tasted horrible. That’s because my body had actually adjusted itself and I lost the taste for salt. I can no longer enjoy a lot of menu items at restaurants, knowing the massive amounts of sodium they add. I ask to “hold the salt” and most cooks are accommodating.
Now, when I make soups and meals for family and friends, I tell them that they will have to add their own salt. I find that my soup tastes just right – others find that they need to add salt. To each their own. My blood pressure is down to normal, and I feel a lot better.
Same with the rest of my diet when I was first diagnosed with fatty liver disease. Two months after I began my diet of fresh fruits, vegetables and lean meat, I went to a restaurant and had a greasy burger (everybody slips.)
I got a stomach ache afterwards (not to mention I drank a lot of water due to the salt content), and I found that I was actually craving vegetables.
That evening, I ended up going to my local grocer for some fresh asparagus. I grilled it up, adding some olive oil and pepper, and ate them all. My body is literally addicted to vegetables!
Your body will adjust, and you will feel a lot better. When you begin eating the right foods, you are taking a giant step toward your health. Your liver (and by extension, the rest of your body) will love you for it.