Fatty livers can come about from being overweight and poor eating habits. They can also lead to long-term problems. If left unchecked and untreated, the liver can continue to deteriorate and eventually end up as one big blob of fat. As the country is getting bigger and rounder, about 20 percent of Americans suffer from a fatty liver, according to Dr. Sandra McRae, who specializes in weight loss and liver dysfunction. You can help correct the problem with a lifestyle change of eating habits to help reduce a fatty liver.
Cleanse
You may want to kick off your new eating habits by cleansing the liver to help purge out toxins and clear the way for healthier eating. You may also want to consult your physician before you proceed, as the recommended way to cleanse the liver includes a very low fat diet and some light fasting. For the first day or two, consume plenty of water, fresh vegetable and fruit juices and raw vegetable salads if you need to eat. Don't ruin it all with a fatty salad dressing, but go for a squirt of lemon for flavoring. Slowly increase what you eat, but follow the guidelines on what to consume, avoid and moderate.
Consume
A generous daily dose of water is a must, with a minimum of 2 liters each day recommended. Get plenty of fiber, which can be found in wheat bran, rice bran and unprocessed muesli. Add plenty of raw fruits and vegetables to help with the fiber intake. Raw vegetables juices, especially those made with carrots as the main ingredient, are an ideal way to increase vegetable intake. Juices are recommended at the beginning and end of each day. See Resources for a few recipes.
Avoid
Fatty foods are out, as are any deep fried and highly processed foods. You want your diet to be as natural as possible. Also refrain from using margarines, oleos, fatty food spreads and artificial sweeteners. Red meat, alcohol, soda, lunchmeats, caffeine and salty foods should be at least reduced, if not eliminated altogether.
Moderate
You can still consume chicken and turkey, but try to stick with those that are free range. Those that aren't have a measure of antibiotics, steroids and other additives that will make your liver work harder to process. Also limit the amount of dairy in your diet, especially milk, cream, butter and any processed cheese or cheese products. Better dairy choices include organic yogurts and cheese and soy, rice and oat milks. Carbohydrates that come from desserts, cakes, pasta, pastries and breads should also be limited.
