Fatty foods, excess sugar and alcohol — these are the factors that most often cause the development of fatty liver disease. This is one of the most common ailments of the modern lifestyle, which often has no pronounced symptoms, but can lead to serious complications — inflammation, cirrhosis and even cancer. Fortunately, experts assure: this disease is reversible. The main thing is to change your diet in time.
Fatty liver disease usually doesn't show itself right away. In many patients, the only symptoms are constant fatigue, lethargy, or a feeling of pressure in the right upper quadrant. The main causes are poor diet, excess weight, and a sedentary lifestyle.
Munich nutritionist Doris Kurtz advises those affected to first and foremost normalize their weight slowly and gradually. It is important to avoid radical diets and starvation - this will only worsen the condition of the liver. Fatty liver is treatable if you change your lifestyle and diet.
Key recommendations:
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Avoid: fructose, sugar, alcohol, excess salt, white carbohydrates.
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Choose: whole grains (rice, quinoa, buckwheat), vegetables, lean meat, fish, eggs, vegetable oils (rapeseed, olive).
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Consume: 2 servings of fruit and 3 servings of vegetables daily.
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Avoid snacks, but if you really want to, it's better to choose cheese or vegetables with homemade spices.
Example of a daily menu
Breakfast:
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Oatmeal with natural yogurt, a portion of fruit, nuts, flax seeds, and wheat bran.
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Or: whole grain bread with a slice of cheese, cucumber, fruit.
Dinner:
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Half the plate is vegetables,
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A quarter — whole grains (rice, buckwheat, quinoa),
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A quarter is meat, fish, tofu, or eggs.
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Dessert is some fruit.
Dinner:
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Cabbage or leafy vegetable salad with olive oil,
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Pumpkin or sunflower seeds,
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Eggs or sheep cheese/mozzarella.
Eating right is key to maintaining a healthy liver. And the sooner you make changes, the easier it will be for your body to recover.
