How to reverse fatty liver

1. LOSE WEIGHT. Lose it the healthy way, and not in a sudden, rapid manner. The
latter would worsen your fatty liver. Attain a BMI below 20, preferably, and keep as
low belly fat as possible.
2. Watch what you eat. Eat plenty of fruits and vegetables. Minimise carbohydrates
and control your fat consumption, limiting it to polyunsaturated fats and good
sources of omega 3 fatty acids. Avoid white sugar, flour, baked products, etc.
3. Fast intermittently. Try to eat in an eight hourly window.
4. Exercise intensely for 45 minutes to an hour 6 days a week.
5. Cook your food in olive oil. Eat brown rice , rather than white rice. Avoid food
cooked outside.
6. Stop consuming alcohol. Sorry, mate. Accept it. Your body is not competent
enough to handle booze.
7. Quit smoking. Cigarettes increase inflammation and insulin resistance. Both
worsen a fatty liver.
8. Stop eating medicines and antibiotics at the drop of a hat, unless very essential.
9. Control you diabetes, if you are diabetic.
10. Detoxify your liver by drinking 3.5–4 litres of water a day. Drink water with
lemon. Consume fresh and raw garlic and turmeric.
11. Try out yoga and ayurvedic treatment. Also , try out milk thistle.
Follow these points religiously and consistently for a year or two, and your liver would thank
you very much. The liver is a organ that heals very quickly and has regenerative abilities. You
just need to treat it right. But do so before it’s too late.

I have a friend who is 5–6 years my senior (around 42) who had a grade 3 fatty liver. I
advised him to follow this plan, which he did , religiously , for around 8 months. He came
from 82 kg to 57 kg (he’s 5′7′’) , and from a 42 inch waist to a 30 inch one. Now his liver is
absolutely normal on both a USG and a fibroscan. Even his liver enzymes are well within the
normal range.

Regarding the dietary points, I would say that eating out occasionally (like once in 2
months) is fine….but limit your quantity and frequency.

Good foot to reverse fatty liver

1. Garlic
2. Green leaf- bitter gourd , arugula , spinach , chicory
3. Lemon
4. Beets and carrots
5. Avacado
6. Apples
 7. Olive oil , flaxseed
8. Walnuts
9. Turmeric
10. Green tea

Keto foods

Protein
Liberally Ketogenic diets aren’t high in protein (they focus on fat) so these should all be
consumed in moderation.

 Grass-fed beef
 Fish, especially fatty fish, like salmon
 Dark meat chicken

Occasionally

 Bacon
 Low-fat proteins, like skinless chicken breast and shrimp. These are great to
include in your keto diet, but add a sauce on top for some fat rather than eating them
plain.

Never

 Cold cuts with added sugar (read the label!)

 Meat that has been marinated in sugary sauces
 Fish or chicken nuggets

Oil and Fat

Liberally

 Avocado oil
 Olive oil
 Coconut oil
 Butter
 Heavy cream

Occasionally Limit your consumption of these oils, which should be easy to do if you're

avoiding packaged foods, where they're often found.

 Sunflower oil
 Safflower oil
 Corn oil

Never

 Margarine
 Artificial trans fats

Fruits and Veggies

Liberally

 Avocado
 Leafy greens, like spinach and arugula
 Celery
 Asparagus

Occasionally These are great choices, but you’ll need to count the carbs.

 Leeks
 Spaghetti squash
 Eggplant

Never

 Potatoes
 Corn
 Raisins

Nuts and Seeds

Liberally

 Walnuts
 Almonds
 Flaxseed and chia seeds

Occasionally

 Unsweetened nut butters (almond or peanut butter)

 Cashews
 Pistachios

Never

 Trail mixes with dried fruit

 Sweetened nut or seed butters
 Chocolate-covered nuts

Dairy Products
Liberally

 Cheddar cheese
 Blue cheese
 Feta cheese

Occasionally

 Full-fat cottage cheese
 Full-fat plain Greek yogurt
 Full-fat ricotta cheese
 Never

 Milk
 Sweetened nonfat yogurt
 Ice cream

Sweeteners
Liberally None; always practice moderation with sweeteners.

Occasionally

 Stevia
 Erythritol
 Xylitol

Never

 Agave
 Honey
 Maple syrup
 White and brown sugars

Condiments and Sauces

Liberally

 Guacamole
 Lemon butter sauce
 Mayonnaise (ensure there’s no sugar added)

Occasionally

 Raw garlic
 Tomato sauce (look for those with no added sugar)
 Balsamic vinegar
 Never

 Barbecue sauce
 Ketchup
 Honey mustard

Drinks
Liberally

 Water
 Almond milk
 Bone broth
 Plain tea

Occasionally

 Black coffee (watch caffeine consumption)
 Unsweetened carbonated water (limit only if bubbles make you bloated)
 Diet soda
 Zero-calorie drinks

Never

 Soda
 Fruit juice
 Lemonade

Herbs and Spices

Liberally All herbs and spices fit in a keto diet, but if you’re using large amounts,
Mancinelli recommends counting the carbs.

 Salt (salt foods to taste)

 Pepper
 Thyme, oregano, paprika, and cayenne

Occasionally These are good choices, but do contain some carbs.

 Ground ginger
 Garlic powder
 Onion powder

Supplements

MCT OIL