Fatty liver is a common health condition in which excess fat builds up in the liver cells. If not managed on time, it can lead to serious liver problems. The good news is that fatty liver can be controlled and even reversed with a proper diet and a healthy lifestyle.
Fatty liver occurs when too much fat gets stored in the liver. It is mainly caused by unhealthy eating habits, lack of physical activity, obesity, diabetes, and excessive alcohol consumption.
Junk and oily food
High sugar intake
Obesity or overweight
Lack of exercise
Alcohol consumption
A healthy diet plays a very important role in managing fatty liver.
Following a proper diet helps to:
Reduce liver fat
Control body weight
Maintain healthy blood sugar levels
Decrease liver inflammation
Improve overall liver function
Avoiding unhealthy foods is very important to control fatty liver.
Fried and oily foods
Fast food and junk food
Sugary drinks and sweets
Refined flour (maida) products
Alcohol
Processed foods
TIME / समय | FOOD ITEMS / खाद्य पदार्थ | QUANTITY / मात्रा |
Morning (6–7 AM) | Tea without milk or Black Coffee | 1 cup |
Breakfast (8:00–8:30 AM) | Oats / Poha / Daliya Suji Cheela / Idli (without ENO/soda) Soaked Almonds & Walnuts Sprouted Gram/Moong | 1 bowl 1–2 medium 4–4 pieces 1 bowl |
Mid-Morning (10:00 AM) | Seasonal fruits (any 2) | 100g + 100g |
Lunch (12:00–12:30 PM) | Moong dal with peel Chapati (without oil) or Brown Rice Oil-free vegetables Salad Buttermilk or Curd | 1 bowl 1 bowl 1–2 servings As needed 1 cup |
Evening Snack (4:30–5 PM) | Soya/Moong Dal Cheela Coconut Water / Buttermilk Roasted snacks | 1 medium 1 small bowl 1 handful |
Dinner (7:30–8 PM) | Dal Khichdi with vegetables Vegetable Soup Wheat + Gram flour roti + Salad | 1 bowl 100–200g 1 serving |
Bedtime (9–10 PM) | Lukewarm water with lemon | 1 cup |
