hi everyone, I’ve been diagnosed with cirrhosis, my doc said if I stop drinking I can live 15-25 years, but I noticed when I stopped drinking I lost about 15 pounds and worse some muscle mass. Has anyone found a diet to regain the weight? I am working out and trying to eat protein , carbs and so on.
Thank you in advance!
I eat lean chicken,( no red meat) eggs, yoghurt ( you get 25g protein pots) eat clean and you don’t have to be to hung up on sodium.
To build muscle as a rough guide, you should eat 1 gram of protein for every 1lb of body weight.
If it suits you, vegan protein diet is even healthier. I personally struggle with it.
Train with weights, or multi gym to start with of too much. Ease yourself into it.
The best way to add useable muscle is to do compound movements. ( squats, bench press, dead lift) they work many muscle groups and are related to functional tasks. Plus they build strength.
If you can’t run, put a treadmill on an incline and have a brisk walk for 30 mins.
The main focus is to eat clean, as time goes on you can adjust things.
I’ve done this strictly now for 4 months. I’m almost back to my PB for all exercises ( back to 100kg bench press) it can be done. I list a lot of muscle at diagnosis.
When I first started again I couldn’t bench press 20 kg. To say this crippled my morale would be an understatement. Be patient, realistic, if able train 3x week with a simple routine and only add weight as your strength comes back.
You’ll see a difference after 5 weeks. If nothing else it gave me a focus and that I was improving my health instead of dwelling on the illness. I genuinely believe the confidence my change in physique took, compared to where I was pre diagnosis improved my mind state.
It isnt easy but this showed me this isn’t the end. If I can improve fitness things are working well enough to improve my physical state. So…. I might not be doomed to not seeing my 44th bday. This is what I was led to believe.
I do think when changes are made it inspires additional positive changes, all add up to a better outlook.
Don’t do what I did at first and jump around several new routes. Stick to something, give it a proper go and be patient.
Good luck
Please be careful advising anyone with cirrhosison strenuous exercise as this can cause serious issues for anyone with untreated portal hypertension and varices. It is always essential to clear any exercise regime with one's hepatologist.
Yes I agree, I was stating to build up slowly and within capabilities. I have portal hypertension and varices unfortunately.
There is a great deal of hopelessness attached to the this condition, as I’m sure most have experienced at some time.
The simplest of changes can encourage additional positivity I’ve found. Which let’s be honest. Is a very welcome gift with cirrhosis.
Thanks, , 7 days in on workouts and diet, a little tired but lifts are good
Did it actually take 5 weeks to see a change? After diet and exercise? I’m working out 6 days a week and pounding protein.
It’s like everything else, don’t over think it. Have your plan and the time in, ( like you have) your weights will increase and so will your muscle.
I used to train seriously and had the benefits of knowing what works for me.
Eating is just as if not more important especially building muscle. I.e if you weigh 160lbs, eat 160 grams of protein. As a guide.
Don’t over do it, be smart about it and ensure you build up at a pace your body is comfortable with.
I done cardio the first few months. I was having to take 2-3 days between sessions at the start. Once I felt some form of normal returning, I started weight training. I noticed and felt a difference 5 weeks in. 10 weeks in others noticed. I haven’t looked back.
Lifting weights helps your bones, controls hormones and boosts the ones affected by cirrhosis. There are several other benefits.
keep up the good work, I found it as a catalyst for other positive changes. Some I never thought possible especially after diagnosis.
Thanks so much!
Hi Dave, did you experience weight loss in your face and neck? If so, following your diet, exercise, etc, did it return back to normal?
Hi, whenever I lose weight ( I was very bloated) I lose it everywhere first then my middle last. It’s very common!
Unfortunately I’m not one of the lucky ones who loses it all over at the same time. With fitness returning and weight stabilising, for me it evens out eventually.
Muscle loss and cirrhosis is very common. The liver when damaged becomes like a faulty boiler and doesn’t process fuel very efficiently. You will need more protein in your diet than you used to have so that the muscles can rebuild. Weight loss on cessation of alcohol is also very common as alcohol is very high in calories. They are empty calories as they provide no nutritional benefits. In time your body will get used to the loss of these calories…but be careful not to revert to sugary foods as your body may crave these for a while. A protein rich Mediterranean diet is most likely your best option. High in chicken, turkey, fish and plant based protein such as beans and pulses. The BLT website has some good advice on diet and liver disease. It’s well worth a look. Also your doctor may be able to refer you to a dietician for some bespoke dietary advice.
thank you all so much!
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