If you want an easy and healthy diet plan, here is the 21-Day Free Fatty Liver Diet Plan for Non-Alcoholic Fatty Liver Disease (NAFLD) and instructions to add and avoid food.
Fatty liver disease is the accumulation of fat in the liver due to the overconsumption of high-caloric foods which include trans- fat and also too much intake of alcohol. So, the best way to reduce the risk of Steatosis (fatty liver disease) is to add a diet which mainly includes low fat (trans fat and saturated fat), low caloric diet and Avoid Alcohol intake.
Let’s overview Fatty Liver Disease
Alcoholic Fatty Liver Disease (AFLD)
Excessive alcohol consumption leads to Alcoholic Fatty Liver Disease (AFLD). In normal function, our liver cells filter out alcohol and some of its cell dies. The liver can replace its cells and renew them. Furthermore, in case of much alcohol consumption, our liver cells are damaged abundantly which causes Steatosis.
Non-Alcoholic Fatty Liver disease
When excessive fat builds up in your liver the reason is not alcohol but other reasons such as obesity and type 2 Diabetes can cause it.
Types of Non-Alcoholic Fatty Liver Disease
it is divided into two types:
- Firstly, in Non-Alcoholic Fatty Liver (NAFL), You have just fat in the liver but there is no damage in the liver cells sometimes enlargement of the liver can cause pain.
- Secondly, Non-alcoholic steatohepatitis (NASH), is a condition which shows fat in your liver cells and also inflammation and damage in liver cells.
Causes of Non-Alcoholic Fatty liver disease (NAFLD)
Metabolic Condition:
Basically, Due to insulin resistance in our body, metabolic disorders can cause fat accumulation in the body. This causes obesity and fat surrounding our liver.
Obesity and Unhealthy Diet:
The basic reason for Fatty Liver Disease is an inappropriate diet full of trans fat and a high Caloric Diet. Random research was taken to compare the results of dietary strategies for weight loss with different nutritional status for liver status.
This intervention lasted 6 months, and participants were assigned to the American Heart Association (AHA) and FLiO groups.
Measurements were taken such as Anthropometric Measurement, body composition, biochemical assessment and evaluation of the liver using ultrasonography. Total participants were 76.
The result shows the main association between weight loss, TAC, and MedDiet adherence with improvement in hepatic status
For example hepatic fat deposition and liver stiffness by including an energy-restricted Diet.
Therefore, we are introducing a 21-day Fatty Liver Diet Plan for you.
Toxins and Medication:
Some medications and toxins included in medicines can also cause liver disease such as antidepressants, antipsychotics, corticosteroids and tamoxifen.
Foods to add to fatty liver diet plan
People with (NAFLD) are usually obese with high cholesterol. Therefore, the first target should be reduced weight using diet and lifestyle. A person should have a Low caloric diet intake and be physically active.
So, here is the list of foods which should be included in the Fatty Liver Diet Plan.
Green Leafy Vegetables
According to the research, green food such as spinach, kale, mustard greens and rapini (broccoli rabe) are highly rich in fibre which helps us to remove extra stored fat from our bodies.
Thus, it helps in our weight loss journey.
Turmeric
According to research, Turmeric is a wonderful spice to reduce Serum Alanine Aminotransferase (ALT and Aminotransferase (AST) levels. Their level becomes high in people with fatty liver disease.
The best way to add 1 tbsp turmeric to low-fat boiled milk. Remove fat on it and then add turmeric to the milk. Take this Golden Milk at night half an hour before sleeping.
Also, we will tell you how to add it to our sample 21-day fatty liver diet plan recipes.
Garlic
Garlic helps in the reduction of weight and also helps in the improvement of NAFLD. In recent Research in 2020, people with NAFLD, who included 800mg of garlic in their daily diet for 15 weeks their fatty liver surprisingly improved.
The best way to add garlic to the diet is to take it in the morning with lukewarm water before eating breakfast. Then bite it well and then swallow it.
Fish
Fish are high in omega-3 fatty acids that help in reducing inflammation in our body. So, research shows, that taking omega-3 fatty acid supplements helps to reduce the level of fat in our body. It boosts healthy cholesterol HDL and lowers triglyceride levels.
Legumes
Research has shown that legumes such as soybean, peas and lentils are not only nutritionally rich in protein but also improve gut motility and help to lower body fat and triglyceride levels. It also helps lower blood glucose levels which is the reason for NAFLD.
Soy contains beta-conglycinin protein which helps in lowering triglyceride levels. So, it lowers the risk of fat stores in the liver.
Coffee to balance hormone level
Research shows that coffee helps to lower the abnormal liver enzymes which will help to protect us from NAFLD and liver cirrhosis. Also, black coffee contains an element called chlorogenic acid which helps to lower cholesterol levels and helps in weight loss.
Foods to Avoid in Fatty Liver Diet Plan
Fried Food and oily food
Fried food contains more saturated and trans-fat which is absorbed during frying. So excessive fat accumulates around the liver. it becomes harder and harder day by day leading to fatty liver disease.
Refined Sugar
More intake of food containing sugar can lead to increased blood glucose levels which may cause fatty liver. So, if you are taking foods which contain more refined sugar such as
- Soda and Carbonated Drinks
- Sugary juices and Drinks
- Candies
- Bakery items
All the above food items contain high amounts of refined sugar such as fructose corn syrup that leads to NAFLD. Therefore, it’s important to avoid sugar in fatty liver diet plan
Processed and Bakery items
The Journal of Clinical Nutrition showed that Consuming ultra-processed food increases the chances of NAFLD. Processed food affects liver health due to excessive oxidative stress, inflammation, excessive energy and resistance to insulin
It contains a high content of salt and sugar, saturated fat, additives and a low amount of nutrients.
Salt
According to studies Excessive salt intake surprisingly damages our vascular system, our kidneys our heart health and also our liver leading to NAFLD.
What kind of diet we should follow for Fatty Liver Disease?
Low carbohydrates Diet
it shows that a low-carbohydrate diet is more beneficial for NAFLD than a low-fat diet. A low glycemic index diet helps to lower blood glucose levels which has shown more beneficial effects on fat content.
According to research, Low-carbohydrates MedDiet helps decrease fatty liver disease than a low-fat Diet in a ratio of (-4.2% vs -3.8%).
DASH Diet
The research was done on 2959 people with NAFLD, and results showed that there is an interesting relationship between NAFLD and the DASH diet. Because the DASH diet helps to lower blood pressure and improves lifestyle.
It is a low-sodium diet (less than 2400mg/day) low in saturated fat, and rich in fibre, protein, calcium, zinc, magnesium and potassium.
Food included in Dash Diet is:
- Fruits and vegetables
- Whole-grain (oats)
- Low-fat dairy
- Legumes and nuts
- fish
Keto Diet
In a short time, If a person wants to reduce her/his weight and lower the risk of fatty liver then the keto diet is the best option. A 6-day keto diet rapidly reduces:
- 31% hepatic fat
- body weight by 58%
- insulin level 3%
The Keto Diet contains low carbohydrates, high-fat levels and moderate protein. However, the keto Diet is not a healthy option for longer intervals. But the keto Diet with the permissive plant-based diet component will be a better option.
Foods included in the Keto diet are:
- Fish and Seafood
- Avocados
- Nuts
- Meat and poultry
- Olive oil
- Non-starchy vegetables
Mediterranean Diet
A recent study showed a deep relationship between MedDiet and hepatic fat. It helps in the improvement of plasma triglycerides, BMI and insulin resistance.
MedDiet includes:
- High consumption of olive oil
- Fruits and vegetable intake
- Moderate to high consumption of fish
- Legumes
- Cereals as Whole grain
- Moderate consumption of dairy products
- Low consumption of meat products
Why do we choose the 21-day fatty liver Diet plan?
According to research, a human may take 21 days normally to become used to a habit. So, here are the 21-day easy and step-by-step habits and diet to avoid fatty liver.
1st week: Detoxify and cleanse your body
1-3 Days: Remove Toxins from your body
It is important to detoxify and clean your body frequently. The best method is to drink more water or detoxify drinks.
For- Example add cucumber, lemon, mint and fruit slices such as strawberry in lukewarm water at night. Then take this detoxifying drink in the morning before breakfast. Another way is intermittent fasting to detoxify your body.
4-7 Days: Avoid Processed and Junk Food
Bakery items and junk food contain too much refined sugar, simple carbohydrates and salt. These are all the main causes of NAFLD. So, they must be removed from fatty liver diet plans. Add fresh and healthy nutritious foods.
Such as Complex carbohydrates (whole grain) and fresh veggies, fruits, eggs and meat. Add low salt and sugar to your food. Add turmeric and black pepper to your foods.
2nd week: Add Nutritious food to your diet
- Increase fibre intake (whole grains, fruits and vegetables)
- Limit alcohol from your diet and add more water intake
- Choose lean protein sources such as egg, fish, tofu and legumes
- Stay hydrated
- Add Liver- a friendly diet such as garlic, turmeric, onion, cruciferous vegetables (broccoli, brussels sprouts)
3rd Week: Balance your Macronutrients in Fatty Liver Diet Plan
- Balance your portion sizes. So, that you can avoid overeating and weight gain
- Maintain macronutrients in fatty liver diet plan that are carbohydrates, protein and fat.
- Consult your Dietitian to make a customized diet plan according to your weight, height and age because it varies from person to person.
Sample 21-Day Fatty Liver Meal Plan
| Days | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14 | Yoghurt with fruits | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21 |
| Breakfast | Oatmeal with blueberries | Red kidney beans veggie salad | Apple cinnamon with nuts and berries | Chickpeas and black beans veggies cutlets with mint chatni | Egg and vegies (cucumber, cabbage and tomato sandwich | Whole grain toast with scrambled egg and black pepper | Smoothie with milk, chia seeds and almond powder | Apple Slices with 1tbsp peanut butter and 1 bowl egg white | Zucchini Muffin Banana | Yogurt with fruits | Apple cinnamon with nuts and berries | Oatmeal with blueberries with green tea | Whole grain toast with veggies omelette | Vegan yoghurt with nuts | Whole grain toast with veggies omelet | Mediterranean breakfast egg Scrambled | Apple Scrambled with Grapefruit juice | Veggie sandwich with black pepper | Smoothie with milk almond and dated | Greek yoghurt with fruit | Fruit salad with nuts |
| Lunch | Omelette with mint and onion | Omelette with mint and onion | One pan salmon with veggies | 1 bowl of red kidney bean salad | Tofu Sesame | Red and yellow lentil curry with black pepper | Quinoa salad with olive oil, tomato, mint and cucumber | Leftover Chickpeas and black beans veggies cutlets with mint chatni | Whole grain roll with veggies | Chickpeas and black beans veggies cutlets with mint chatni | Mediterranean chickpea tuna salad | Red kidney bean salad including mint | Red kidney bean salad | Shrimp and quinoa with spices | 1 small bowl of brown rice with cucumber salad | Baked Avocado Egg Sandwich | 1 small bowl of chickpea salad | Ground beef and cabbage skilled | 1 veggie sandwich with green tea | Broccoli salad | Salmon Lettuce Wrap |
| Dinner | Whole grain bread with tomatoes and basil soup | Leftover Grilled Zucchini with lemon parsley (Italian herb) | 1 small bowl of brown rice with cucumber salad | 1 bowl of quinoa and kale with turmeric and black pepper | Grilled Zucchini with lemon parsley (Italian herb) | 2 Cutlets made with chicken and veggies with mint chatni | 1 bowl of red lentil soup | 1-2 small pieces of grilled or steamed chicken with mint chatni | Leftover Red kidney beans salad | 2 Cutlets made with chicken and veggies with mint chatni | Baked salmon quinoa sauteed garlic kale | Mediterranean chickpea tuna salad | Yoghurt with fruits | Whole grain bread sandwich | Red kidney bean salad including mint | Grilled Zucchini with lemon parsley (Italian herb) | 1-2 small pieces of grilled or steamed chicken with mint chatni | Red kidney beans salad including mint | Chinese vegetable rice | Grilled Zucchini with lemon parsley (Italian herb) | Leftover Broccoli salad |
FAQs
Is Portion Sizes important in fatty liver diet plan?
Yes, a balanced diet contains caloric intake according to body requirements which helps to reduce body weight according to BMR and BMI.
Why is fatty liver disease called Steatotic Liver Disease?
In 2023, it was renamed due to some conditions such as Obesity associated with Fat composition in our body which can increase the risk of Steatosis.
Can exercise help to improve fatty liver?
Yes, daily exercise in the morning helps to improve your liver functioning. It helps to reduce blood glucose levels, and liver fat and also reduces body fat.
Is there any supplement for fatty liver disease?
Yes, supplement sources such as Vitamin E and C, resveratrol, anthocyanin, green tea extract, coffee and omega-3 fatty acids help to reduce NAFLD. But before there use consult your dietitian and doctor. As some medicines interact with supplements.
Conclusion
Diet therapy is still the most successful long-term therapeutic option. However, because many variables should be kept in mind, selecting the 21-Day Free Fatty Liver Diet Plan that should be ideal for every hepatic patient or group of patients can still be challenging. We can list the following most important aspects:
- Total calorie intake
- Energy balance between carbs and fat
- Meal selection
- Timing
we conclude that healthy meal choices should be a top focus for long-term, sustained benefits. Put differently, selecting high-quality, locally available foods (such as fresh produce, whole grains, seeds, and sources of monounsaturated fatty acids) is essential when recommending any of the dietary strategies updated in this article.
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