In the last few years, Fatty liver is becoming more common in younger Indians. This Indian diet plan for fatty liver will help you in reversing the condition. Read on to know more about the Indian diet plan for fatty liver.
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The liver is the second largest organ in the body. The liver processes everything we eat or drink. It also filters any harmful substances from the blood. The liver has the ability to repair itself by rebuilding new liver cells when the old ones are damaged. But with repeated damage, the liver gets scarred.
It is normal to have fat around the liver. But, with excess deposition of fats, the normal process of the liver is hampered. Excess fat on the liver is a known as fatty liver.
Causes of Fatty Liver:
- Dyslipidaemia: High fat levels in blood indicate high-fat deposition around liver.
- Uncontrolled diabetes: High sugars increase triglycerides, which get deposited around the liver for storage.
- Genetic inheritance
- Side effect of medications: Fatty Liver can also be a cause of side effects of certain medications.
- Alcohol: Overconsumption of alcohol hinders the normal liver function. Excess alcohol leads to major fat deposition around the liver. Slowly it damages the liver cells and leads to alcoholic fatty liver.
Symptoms of fatty liver:
Generally, fatty liver is asymptomatic. But with repeated episodes, there can be permanent damage to the liver.
With mild fatty liver, you may experience
- Fatigue
- Mild abdominal discomfort
- Enlarged liver
Fatty liver with inflammation may cause:
- Poor appetite resulting in weight loss
- Abdominal pain
- Weakness and fatigue
- Confusion
How do you improve a fatty liver?
- Avoid alcoholic beverages: Gradually reduce the amount and stop consuming alcohol.
- Limit intake of sugary and fatty foods
- Manage your cholesterol
- Manage your blood sugar
- Lose weight
- Indulge in a physical exercise
- Modify the dietary pattern
There is no medication or surgery to treat fatty liver. Instead, we can either prevent the progress or reverse the risk factors by following the below mentioned Indian diet plan for fatty liver and by following the tips mentioned above.
Indian Diet Plan For Fatty Liver –
Here is a detailed Indian diet plan for fatty liver. This diet will help you get in control and reverse the damage caused to the liver .
Aim of the Indian diet plan for fatty liver is to:
- Minimize liver damage.
- Reduce the fat in the liver.
- Make weight loss easier.
- Improve the function of insulin.
What foods to eat to cure fatty liver?
Here are a few foods to include in your healthy liver diet:
Add color to your plate:
Different color fruits and vegetables have variety of antioxidants, vitamins, and minerals. These help the liver to rebuild its damaged cells and also prevent any further damage. The added benefit of fruits and vegetables is that it helps lose weight, control sugars and cholesterol. Read – Delicious sources of Antioxidants
Green tea:
Studies show that green tea interferes with fat absorption. The antioxidants in green tea help repair the fat cells and also helps in weight loss. The antioxidants also reduce cholesterol and thus, reduce the fat build up around the liver. Read – 5 amazing benefits of Matcha Green tea
Dairy Protein:
The whey protein in dairy helps build up and repair liver cells. It also protects the liver from damage. Read – All about Protein Supplements.
Fish:
Fish like salmon, sardines, tuna and trout are high in omega 3. Omega 3 improves liver fat cells and also reduces inflammation in liver. Fishes with appropriate cooking methods like steaming, grilling or barbecue will give desired effects.
- Eggs:
Eggs are an excellent source of protein, vitamins, minerals, omega 3 fats, and antioxidants. It is also high in cholesterol. Thus, an appropriate amount of egg advised by the professional can be included in daily meals. Read – Asparagus Egg omelet recipe.
- Soy protein:
Soy has been found to reduce fat build upon the liver. The soy lecithins strengthen the liver cells.
Walnuts:
Walnuts are mega 3 rich. Omega 3 as we all know has beneficial effects on the liver.
Oats:
The beta-glucan in oats reduces cholesterol, fat cells and aids weight loss. The fiber in oats also helps to remove excess fat from the intestines. Read Top 10 low carb Indian recipes and Indian foods rich in complex carbs.
Olive oil:
Olive oil is rich in MUFA and omega 3. It is a healthier option for oil compared to other oils available on the market. In controlled amounts, it will prevent further damage.
Raw garlic:
The antioxidants in garlic help break down fat thus, reducing the fat build up around the liver.
Coffee:
Studies show caffeine in coffee lowers the abnormal liver enzymes. It also helps regularise insulin action and fat deposition. Consuming a light coffee will not harm the liver.
What foods to avoid in a fatty liver?
Sugar containing foods:
The unwanted sugar in the body gets converted into fats known as triglycerides. Excess triglycerides get stored in the body and liver being the main storage organ gets affected. Avoid chocolate, ice-creams, desserts, etc.
Foods made of refined flour:
White bread, rice, and pasta are very high in glycaemic index. It raises the blood sugar immediately. Avoid bakery products, Indian sweets, refined flour tortillas, etc.
Junk and fried foods:
Junk and fried foods are very high in saturated fats. Overconsumption of junk leads to high cholesterol in the body. Avoid all processed foods, pizza, burgers, and fries, ready to eat products, chips. Fried snacks – such as potato chips, tortilla chips, pretzels, crackers, etc. Fried foods are high in fat and calories.
Alcohol:
Alcohol is a major cause of fatty liver disease. It damages the liver most.
Salt:
More than 1500 mg of sodium or more than 12 – 15 gms of salt per day makes your body retain water. Water retention damages liver cells.
Red meat:
Red meat is high in saturated fat.
Sample Indian diet plan for Fatty Liver :
So here is the Sample menu that you can follow for a healthy liver.
Breakfast: 1 bowl oats with milk + 4 walnut halves
Mid-Morning:1 Fruit (Apple, Pear, Pineapple, Orange, Sweet Lime)
Lunch: 1 cup Salad + 2 Chapatis + ½ cup Rice + 1 cup sprouts + 1 cup vegetables
Mid Afternoon: 1 glass Buttermilk
Evening: 1 cup mild coffee + 2 Egg white omelet or ½ cup Tofu tossed with salad and olive oil
Dinner: 1 cup vegetable soup + 1 Jowar Roti + 1 cup vegetable + 1 cup curd
Can you heal a fatty liver?
Fatty liver is a reversible condition that can be resolved with appropriate lifestyle modifications.
- Follow a healthy diet: As per above instructions
- Increase physical activity: A normal cardio activity for at least 150 minutes in a week will have desired effect.
- Lose weight
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Endnote:
Nothing is impossible. If detected on time, fatty liver can be successfully treated. Losing even 5 – 10 % of weight gives marvelous results. Following the above tips will help reduce your risk of fatty liver disease making you feel energized and healthier.
Dear Ma’am,
Im suffering from Fatty liver my SGPT level is 63 on latest report sometimes its paining much kindly suggest me which test need to be done for that so i come to know its any enlargement or any infection is in liver .
kindly suggest .
Hi Roshan ,
Kindly see a doctor for the same. I am a diet expert , and once you have a confirmed diagnosis by your doctor , i can help you manage your medical issues with diet. But i am not the right person to do the diagnosis.
Tysm mam.
Your article gives me a clear dietplan for which I was searching for a long.i hope it will help me for sure.keep going you are doing great.
All the best !
can I take horlicks instead of milk because I am lactose intolerant. also I am non vegetarian, si can send a diet chart for nonvegetarian person.
yes you can have horlicks. For personal diet plan please see this page : https://www.dietburrp.com/diet-services/
Mem thanks for your wonderful video, mem i w’d like to ask that i feel discomfortness while eating egg in diet plan with fatty liver, is any other alternative available?
skip it , choose paneer in its place.
HELLO MAAM
IM SUFFERING FROM PCOD AND NAFLD
RECENTLY DUE TO LOCKDOWN, I GAIN MY WEIGHT 112 KG I NEED UR HELP
I’M A STUDENT I PREFER TO STUDY AT NIGHT, PLEASE GUIDE ME A DIET PLAN.
https://www.dietburrp.com/indian-diet-plan-for-non-alcoholic-fatty-liver-disease-nafld-nash-diet-chart/ follow this
Hi mam I’m rekha I’m suffering from fatty 3 wt diet mam plz suggest me morning I’m having 2 egg white lunch rice rasmam dinner veg
follow the plan in the video.
Ma’am I have liver NASH and Fibrosis I want to consult you. Please share your details on my watsapp no 8895504328.
Please email us your requirements on care@dietburrp.com
What is the meaning of 1 vegetable In lunch in your diet. Is it any vegetables sabzi?? Or something else. And when we add raw garlic.
any 1 of the allowed veggies can be had . garlic can be added .. it helps if you have cholesterol issues too along with fatty liver .
Hello mam I just want to ask you that what is the meaning of 1 cup salad and 1 vegetables I mean what is the recipe and ingredients for that.
1 cup salad with allowed veggies .. and 1 cup vegetable is any allowed vegetable made in less oil , recipe can be the one that you generally cook at home.
Thank you ma’am. My mother has fatty liver and it is the side effect of medication. She has low platelets count due to chemotherapy also. What would be suitable diet for her at present condition?
Hi Chriz ,
Her diet will depend on the most serious medical issue that she is facing right now … you mentioned about chemotherapy so we need to check in that aspect as well as the fatty liver … so its best to consult a registered dietician and get a personalized diet plan made for her.
Thank you much sweet doctor to give us a perfect diet plan for our problem.I m following your diet plan for three months but the food quantity is very little because I don’t feelto much hungry once again thank you so much.
Hi Amber ,
Thank you for reading at dietburrop and trusting us with your health. You can increase the quantity of food based on your weight status .. no issues with that
Very informative, each Word explain in easy language Thanks à lot
thank you for your kind words , glad you find it helpful.
hello mam
greeting
i am suffering from fatty liver grade 3…
age 31 years.
weight 77 kg
please share an effective diet plan
will be thankfull for your kind gesture
i am currently living saudi arbia
hi wasim , you can follow the diet plan mentioned in the video. if you need a personal diet plan please check this page – https://www.dietburrp.com/diet-services/
replied
what about lemon and honey drinks, chicken lite soup and veg soup.
avoid honey. other things are good.
Mam can i add honey in oats for taste boiling in water and eating it is very yukk.
you can add 1 chopped apple and 2 chopped black dates for sweetness. theu will also increase your vitamin and hb levels . any day better than honey. a little honey wont harm though.
Mam,your article is very excellent and neat.Thank you for giving a good fatty liver menu plan. Health benefits of foods is awesome .
thank you for your kind words akshaya . it motivates us a lot. Request you to follow us on our social media platforms. Here are the links –
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hello mam thankyou for fabulous diet plan for fatty lever but i just want to know that can i take oats in milk ? and poha is good for me right now ?
yes you can take oats in milk. and yes poha is good for you
Ma’am I was wondering poha v to rice hi hai to kya ye theek hoga fe my fatty liver?
yes …