Getting Rid of Fatty Liver

Fatty liver disease can often be improved, and even return to normal. The key isn't eating a specific 'liver-friendly food,' but rather gradually reducing the fat in your liver. Most Effective Methods Lose 5-10% of your body weight If you are overweight, losing about 5% of your body weight can help improve liver fat. Losing 7-10% is usually more beneficial for fatty liver and liver inflammation. Rapid weight loss isn't necessary; slow and steady is better. Quit alcohol or avoid it as much as possible It's especially recommended to avoid alcohol during periods of fatty liver. Reduce sugar, more important than reducing oil Especially reduce: Sugary drinks, bubble tea Fruit juice Cakes, desserts Candy High-sugar breakfast Large amounts of refined carbohydrates Get enough protein What you used to eat often: Chicken breast Eggs Tofu Mackerel You can continue to eat these. They pair well with vegetables. Exercise at least 150 minutes per week Brisk walking, cycling, swimming are all good options. Additionally, 2-3 sessions of strength training per week can also help reduce liver fat. Here's a sample meal plan: Breakfast 1-2 eggs Unsweetened soy milk A small amount of whole grains Lunch Chicken breast/fish/tofu Plenty of vegetables Half to one bowl of brown rice or other whole grains Dinner Mackerel/chicken/tofu Plenty of vegetables A moderate amount of carbohydrates Fruit You can eat fruit, but don't turn it into juice. If you want to 'see the fastest improvement in fatty liver' The most important order is: Quit alcohol → Cut out sugary drinks → Control total calories → Lose weight → Aerobic + Strength training → Continue for 3-6 months