What Goes In A Fatty Liver Disease Diet

As a Fatty Liver Disease patient, you may now be aware of the necessary changes that should be done in terms of your lifestyle and activity. The most basic thing is to quit your vices—most especially, smoking and drinking.

Keeping up with a healthy and active lifestyle can be a challenge, especially for the uninitiated. However, don’t give in to the pressure. You can achieve and get used to the healthy way if you know how to take it slowly, but surely.

Of course, this article is made to help you out with this new, but healthy phase in your life.

Let’s start with the basics, shall we?

This table contains the recommended daily intake for Fatty Liver/Non-fatty Liver disease patients:

Daily Intake	1,200-1,500 kcal
Daily Fat Intake	Less than 35% of daily intake
Daily Carbohydrate & Protein Intake	Lesser or at least 50% of daily intake (More on the types of food later).
Recommended Physical Activity	At least 150 minutes/week for moderate to vigorous exercises.

It looks so simplified when it’s viewed in that table, eh? Now comes the heavy part—how to implement it.

As you can see, the recommended daily intake to start your Fatty Liver Disease diet is just around 1,200-1,500 kcal every day. That’s actually close to the usual recommended daily intake, so you won’t be actually starving yourself when it comes to this type of diet. The main thing to look out for is choosing the right kind of food and beverage to not stray from your number of required kcal each day.

It’s also important to note that you need fats, protein and carbohydrate in your diet. So again, you are very much welcome to eat meat and possibly, a few treats. All you need now is control.

First and foremost, let’s strike out the types of food that are too heavy in terms of kcal, and can be unhealthy for your overall health. Below is a list:

• Processed Foods (that includes any frozen or pre-processed food)

Well, this one is pretty much hard to avoid since the market is teeming with packed and processed stuff. The main thing to remember though is to opt for fresh and organic fruits—don’t buy in the frozen section anymore, or any food that’s canned or sealed with preservatives.

• Sweet, Sugary Treats

This is particularly bad for Fatty Liver Disease patients who are also diabetic at the same time. But it’s still pretty bad for Fatty Liver Disease patients without diabetes because high sugar foods can overwork the liver.

• Sodas

Since Sodas contain high doses of sugar, then it’s a no.

• Fastfood Basics and Pastry

Burger, fries, pizza, donuts and cakes. They may be a gastric treat, but the cholesterol and high calorie each of these foods possesses is not friendly to your liver—or to your overall health. More so, these foods are very much processed and laced with preservatives, so it’s a big DON’T.

Now the don’ts are already taken care of, here are the foods that you should eat:

• Whole grains

These foods are high in fiber and can greatly help your liver get rid of all that bad fat and other toxins.

• Lean Meat and Vegetable-based protein

Since you need protein in your body, it’s important to note that you still need to avoid the bad types of meat (like pork). For healthy protein sources, go for beans, fish and other types of seafood.

• Fruits and vegetables

Of course this is the most important part of your diet, fruits and vegetables are very low in calories and rich in fiber and nutrients. So they are perfect for daily intake without you feeling guilty—no matter how much you chomp down on them. However, for people who are also diabetic or at risk of being one, it’s important to note that most fruits contain high amounts of sugar, so it won’t be advisable to eat too much. Other fruits such as lemon and lime however, don’t contain much sugar, so you can have those instead.

Here’s an example of breakfast, lunch, and dinner meals on a Fatty Liver Disease diet:

Breakfast	Lunch	Dinner
Whole grain oats Wheat Bread Natural Strawberry Jam Natural Orange Juice Roasted Chicken Side dish of Steamed Veggies (Carrots and Broccoli)	Roasted Chicken Side dish of Steamed Veggies (Carrots and Broccoli)	Salmon with Slices of Lemon Green Beans

For more liver-friendly recipes and a month-long guide of food choices, you can

 download the Fatty Liver Diet guide here.

What If I Want to Eat Out?

It sometimes cannot be avoided that we have certain occasions to celebrate, and we do that by treating ourselves, our family, or colleagues to a lunch or dinner out of the house. But, is it okay? First, just avoid the fastfood chains since you may just be tempted to eat the unhealthy stuff.

Just go to a nice restaurant and if possible, just order a veggie salad or a seafood/fish dish for yourself. Pasta is good too!

Which Kind of Exercise Is Best?

If you are still starting out with a regular exercise program, don’t rush your body into a strenuous one. The purpose of your exercise is to burn excess fat, so just go with an activity that can make you at least sweat much. For starters, you can go for 10-20 minute walks or jogs. You shouldn’t also be on a rush to lose weight.

Since this is a “Diet”, Am I Required to Lose Weight?

Consequently, you are really bound to lose weight in a Fatty Liver Disease diet. However, it’s not really the main goal per se, because the goal here is to employ an active and healthy lifestyle that you can maintain easily for the rest of your life. The requirement here however is to monitor and keep watch of your weight gain or loss while you are on the diet. Don’t be on a rush to lose weight fast because it could worsen your Fatty Liver. Just make sure that you lose weight on a “healthy” scale, and that’s just at least 5-10% less of your overall weight per year when you start the diet.

What Other Alternatives I Can Take?

Refreshments! Specifically, you can make your own juices that can help the liver get rid all that excess fat and toxins in your body. That’s by detoxing! To cleanse your liver, you need to create and mix juices made from fruits or vegetables and drink it daily as part of your Fatty Liver Disease diet.

How can this help?

As mentioned earlier, fruits and veggies are high in fiber, so they are your helpers when it comes to cleaning your liver. Juicing just gives it an added benefit—it’s yummy and refreshing (and of course, healthy)! For starters, you can try out a juice made from lemon, cucumber and mint leaves. For more juicing recipes, you can go here.

5 Most Dangerous Health Foods That Make You Fat

Exercising and eating healthy but don’t lose weight?

Wonder why?

You may think you eat HEALTHY, but does the health foods you eat are really that good for you?

Can the health foods you eat make you fat?

Turned out they can.

Some foods are advertised as healthy in reality may be causing danger to your body.

Here is the list of health foods to look out for and why they make you gain extra weight.

1. Gluten-Free FoodsPeople are drawn to the gluten-free foods these days even if they don’t have gluten or wheat allergy. It sounds healthier so it must be good for you, right?

Wrong.

Many gluten-free products actually have more calories than similar versions that contain gluten. Ingredients such as cornstarch and brown rice flour, which are used to mimic the texture and taste of gluten, are more calorically dense than the ingredients they replace.

You consume more calories with gluten-free foods that’s why you quickly gain extra pounds.

Your best bet is whole foods that are naturally gluten-free, like quinoa.

2. Cold Pressed Juice

A bottle of “healthy” cold pressed juice may contain up to 50g of sugar. It’s double the amount of sugar you need per day to stay healthy and maintain a healthy weight – if you are a woman.

Cold pressed juices lack most essential nutrients, such as protein, fats, and fiber, which are necessary for maintaining healthy weight. They don’t keep you full like whole fruits and veggies do and only make you even hungrier in the long run.
Plus there is no studies that show actual benefits of cold press juices.
All that makes a cold press juice nothing more than sugar water.

Bottom line. Juice your own veggies and fruits instead or better yet eat them raw.

3. Nutrition and Vitamin Waters

These thirst quenchers might promise magical powers, like helping you stay focused at work, or reviving you from the hangover. But the boost you feel after drinking a vitamin-enhanced beverage comes more from sugar than it does from a slew of B vitamins and electrolytes.

Some 20-ounce bottles contain more than 30 grams of sugar. And just like your body absorbs nutrients more effectively from real food than it does supplements, the same thing applies to the vitamins and minerals that have been used to fortify these magical waters.

You best bet is to get your nutrients from whole foods, and stay hydrated calorie-free with pure water.

4. Whole Wheat Bread

Unless it’s made from actual whole grains, it’s just as processed as white bread. Often, the whole wheat has been ground into a fine flour that’s easy to digest and spikes your blood sugar just as quickly as white bread.

Look for 100% whole wheat, whole grain or sprouted breads instead.

5. Flavored Greek Yogurt

Flavored Greek yogurt’s got a tart taste. There are dozens of tempting flavor combos to pick from. But a 6-ounce container of blueberry Greek yogurt packs approximately 16 grams of sugar. And some flavors can packs for up to 35g, which is more than recommended daily dose.

Your best bet is to stick to plain fat-free Greek yogurt and add your own berries.
When it comes to losing weight 80% of it is your diet. You can’t out exercise a bad diet. What you eat and when you eat it what makes you lose weight. Some people try to illuminate a whole food group or even starve themselves to lose weight, which is a big mistake. You need to EAT to lose weight. Find out how and why in my free weight loss guide. Click here to download FREE guide right now and start getting the perfect body you want.

xoxo,
Kristina

P.S. Feel free to pass this around!