Diet for Fatty Liver Disease
Reverse fatty liver disease. Diet and weight loss.
Calorie calculation examples by profile
Sedentary woman, 45 years old, 165 lbs
Active woman, 45 years old, 165 lbs
Sedentary man, 45 years old, 198 lbs
Active man, 45 years old, 198 lbs
Understanding fatty liver disease
Non-alcoholic fatty liver disease (NAFLD) affects about 25% of the population. It's an accumulation of fat in the liver that can progress to inflammation (NASH) and then cirrhosis. The good news: it's reversible with dietary changes and weight loss.
Weight loss: the most effective treatment
A loss of 5-10% of body weight can significantly reduce liver fat. Aim for a gradual loss of 1-2 lbs per week. Losing weight too quickly can paradoxically worsen steatosis temporarily. Avoid drastic diets.
Limiting sugars and fructose
Fructose is directly metabolized by the liver and promotes liver fat accumulation. Avoid sodas, fruit juices, candy, pastries. Even limit very sweet fruits (grapes, mango) at first. Vegetables and low-fructose fruits are acceptable.
The Mediterranean diet
The Mediterranean diet is the most studied and most effective for fatty liver. It's rich in vegetables, moderate fruits, olive oil, fish, nuts, and low in red meat, refined sugars, and processed foods. It reduces inflammation and improves insulin sensitivity.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Fatty Liver Disease
Important: Fatty liver disease requires medical monitoring. Regularly check your liver enzymes and discuss your diet with your doctor.
Non-alcoholic fatty liver disease (NAFLD) has become one of the most common liver diseases. Diet is the central pillar of its treatment.
Why the Liver Accumulates Fat
Several factors contribute to fatty liver:
- Caloric excess: excess energy is stored as fat
- Fructose: metabolized exclusively by the liver, promotes lipogenesis
- Insulin resistance: the liver continues to produce glucose and fat
- Inflammation: ultra-processed foods maintain it
Foods to Prioritize
Healthy Fats
| Source | Benefit | Recommended portion |
|---|---|---|
| Olive oil | Anti-inflammatory | 2-3 tbsp/day |
| Fatty fish | Omega-3, liver fat reduction | 2-3 times/week |
| Walnuts | Omega-3, fiber | 1 oz/day |
| Avocado | Monounsaturated fats | 1/2-1/day |
Quality Protein
- Fish and seafood
- Skinless poultry
- Eggs (dietary cholesterol doesn’t worsen fatty liver)
- Legumes
- Tofu and tempeh
Fiber and Vegetables
- Green vegetables freely (spinach, broccoli, zucchini)
- Low-fructose fruits (berries, citrus)
- Whole grains (quinoa, oats)
- Legumes (lentils, chickpeas)
Foods to Absolutely Avoid
-
Added sugars and fructose
- Sodas and sweetened beverages
- Fruit juices (even 100% pure)
- Candy, pastries
- High-fructose corn syrup
-
Alcohol
- Complete elimination recommended
- Even small amounts stress the liver
-
Ultra-processed foods
- Industrial deli meats
- Ready meals
- Packaged snacks
-
Trans fats and fried foods
- Industrial pastries
- Fried foods
- Hard margarines
Sample Meal Plan
Breakfast (350 kcal)
- Cooked oatmeal
- Blueberries
- Crushed walnuts
- Cinnamon
Lunch (500 kcal)
- Lentil salad
- Grilled vegetables (peppers, zucchini)
- Olive oil and lemon
- Feta (moderate)
Dinner (450 kcal)
- Salmon fillet
- Steamed broccoli
- Quinoa
- Drizzle of olive oil
Snack (150 kcal)
- Handful of almonds
- Green apple
Mistakes to Avoid
- Losing weight too fast: > 3 lbs/week can temporarily worsen condition
- Replacing sugar with fructose: fructose is worse for the liver
- Strict ketogenic diet: can initially overload liver with fats
- Neglecting medical follow-up: regular tests are essential
Why Voical Can Help You
To reverse fatty liver disease, gradual and controlled weight loss is essential. Voical helps you maintain a moderate calorie deficit (500 kcal/day) and track your sugar consumption, which is particularly important for liver health.