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
- Mild abdominal discomfort
- Enlarged liver
Fatty liver with inflammation may cause:
- Poor appetite resulting in weight loss
- Abdominal pain
- Weakness and fatigue
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
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
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 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 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 are mega 3 rich. Omega 3 as we all know has beneficial effects on the liver.
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 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.
The antioxidants in garlic help break down fat thus, reducing the fat build up around the liver.
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 is a major cause of fatty liver disease. It damages the liver most.
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 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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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.