Fatty Liver Disease – Diet and Risk Factors

The fatty liver disease also known as steatosis in medical terms, represents an excessive accumulation of fats in the hepatic cells. In some cases, this disease can lead to cirrhosis. The risk factors for steatosis include: excessive weight and obesity, a rich diet in processed foods, vitamin and mineral deficiency, diabetes and a high level of triglycerides and cholesterol.


The damages caused by this illness and its effects can be stooped or reversed through the simple change of diet and lifestyle.

 Basic Recommendations for Fatty Liver

> Loosing Weight

Obese or overweight people have to loose a few pounds in order to reduce the fat deposits on the liver. In order to achieve a healthy weight goal, try to reduce the calories from 1.000 a day at 500 a day. This type of restriction can lead to a weight lose of about 1 kg weekly.

> Maintain the carbohydrates under control

Choose carbs that are rich in fiber with a low glycemic index in order to maintain the glycemia and the weight under control. Choose small carbohydrates portions and avoid sugar, salt, white bread, white rice, refreshing drink and sweets. Cutting back on carbs is necessary as well as  and eliminating the excessive pounds.

> Increase the consumption of fibers

Foods that are high in fibers help with the sugar control in the blood and cholesterol. Eat more fresh fruits, cereals , brown rice, oats, vegetables, nuts and seeds and foods that are loaded with healthy fats.

> Replace bad fats with healthy fats

Unsaturated fats are the healthy ones for the liver and cholesterol. Choose fish fat, vegetal oils( canola or olive), nuts and seeds, avocadoes and olives. Try and stay away from solid fats that raise the cholesterol levels: butter, creams, fat cheese, ice-cream and animal fats.

> Avoid processed foods

The black list of process foods include: microwaved foods, canned food, foods made from white flour, candies, siphon, sugar and white rice.

The diet for a fatty liver condition:


  • 1 slice of whole wheat bread
  • 2 tablespoons of peanut butter
  • ½ cup of bilberries/ olives

Snack between meals:

  • 1 cup of cow cheese with honey
  • ½ cup of sliced pears
  • 8 almonds
  • ½ cups of dried fruits: raisins, apricots, plums, almonds
  • 1 big white potato


  • 100g of grill salmon
  • 1 tablespoon of olive oil
  • ½ cup of green beans
  • ½ cup pf brown rice
  • 1 apple or grapes
  • 1 cup of boiled spinach

Snack between meals:

  • 5 whole grain biscuits with cereals
  • 50 grams of cheese with 2% fat
  • ½ cup of celery
  • 1 big orange
  • 1 cup of broccoli or cauliflower


  • 100 g of grilled chicken
  • 1 table spoon of olive oil
  • 1/1 cup of boiled carrots
  • 3 cups of popcorn
  • 30 grams of Cajun nuts
  • 1 cup of free fat yoghurt
  • 1 cup of broccoli
  • 1 big banana

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