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.
Generally, fatty liver is asymptomatic. But with repeated episodes, there can be permanent damage to the liver.
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.
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 .
Here are a few foods to include in your healthy liver diet:
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 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.
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.
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 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.
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
Fatty liver is a reversible condition that can be resolved with appropriate lifestyle modifications.
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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.
This post was Last Updated on February 19, 2020
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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 ...
HI Mam,
I have a fatty liver , is fatty liver come back to normal liver , if come back how many days will take time?, I have non alcoholic fatty liver , I was 144 lbs, now I am 130 lbs ,so i lost 10 percent weight ,I have go to blood checkup , so my questions is my liver is normal now or how it is any idea please let me know?.
Thanks,
Devi.
weight loss helps. Liver is one organ which has the ability to regenrate new cells and improve its functioning. so this will be easy with weight loss and good diet. but if you do a blood test you will know a comparitive study of current situation. it hard to guess based on weight loss.
Th
anks for such information ,I have alcoholic fatty liver at stage 1 . Pls mail me list of vegetables ,fruits ,of Indian market
we are making a diet plan for alcoholic cirrhosis . kindly wait for it to be published.
Can you suggest a diet for hepatomegaly and fatty pancreas.
i dont have a sample plan for these conidtions , but i can plan a diet for you if you subscribe to our services . check this - https://www.dietburrp.com/diet-services/
i dont have a sample plan ready for these issues , but i can plan a personalized diet for this condition if you subscribe to our services.
https://www.dietburrp.com/diet-services/
THANKS FOR THIS INFORMATION...
Hello Mam,
My mother is recently diagnosed with Liver Cirrhosis. Her fibroscan test showed 75 and she also have right heart failure due to which there is water retention. She is on medication like diuretic for water retention amd refagut and duplhlac syrup to control her blood amonia levels.Please advise a dietary plan for her as her liver has become too sensitive.
Hello mam I am looking for a good dietitian who can help me out with my diet chat d guide me properly. Actually I am suffering from obesity and fatty liver at age of 26 and my weight is 84 kg . So can you please tell me what should I do
Hi , we can help you with a personalized diet plan . check this page - https://www.dietburrp.com/diet-services/
Hlo mam
I m a 21 year old student.
Due to my studies i stay outside my home town . And use to take fast food at regular basis. And currently from a stomach pain . I m diagnosed with stage 3 fatty liver. What should i do
Hi Subhranil,
eat simple homemade food in limited fat . follow the cchart mentioned in the article it will help.
Hi Tejaswini ,
I request you to please see a dietician in person for your mothers condition , as she requires a highly personalized diet plan based on her test levels.
Dear Ma'am, I was diagnosed with non alcoholic fatty liver disease grade 2 a year ago. I am an hosteler and I could not follow a healthy diet plan. Can you suggest a diet plan for me and the duration of exercise to be performed. I am 20 years old. I would be happy to hear from you.
Hi Manish , because you live in the hostel , its best to eat what is available in non- oily form . like rice and dal , roti and green sabji , buy fruits and keep with you , to eat when hungry . because at your age most kids end up eating fryies and bhajiya and samosa , and other fried items . so you must invest that money in eating fresh fruits and salads. include 1 st clas proteins in your diet like eggs , milk and curd . if you are over weight , then workout for 45 mins or more , or if you are in your right weight then workut for 30 mins is enough.
Hello ma'am
Can you provide diet plan for PSC "PRIMARY SCHELORISING COLANGITIS".
Hi Shikha ,
we dont have plan on this condition as yet , but we an p lan ne and post soon
hi my self sudheer .i am having fatty lever grade 1 and i am having back pain due to this and some times abdominal cramps.can you tell me what is happening? please tell me a good diet with low carbs and low fat south indian foods.and i am having bad cholostral .please suggest me some good and energetic diet plan for me
Hi Sudheer,
i will have to plan a diet chart to suit your requirement. please check this - https://www.dietburrp.com/diet-services/
Hello,
Please please provide indian diet chart for primary schelorising cholangitis patients age 32 years female.
Thanks