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Living with Fatty Liver and NASH
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Fatty liver

I got a fibro scan just few days ago .This what he said:The recent liver FibroScan confirms advanced fatty liver disease, more than two-thirds of the liver replaced by fat. But fortunately--and this is good news--there is no cirrhosis or even advanced scarring. These issues however are future risks and continued efforts at low fat diet, regular exercise, weight loss, and avoiding alcohol are encouraged. So what do i eat how much exercise do i need to do .How long will i live?I stooped drinking weeks ago i was drinking every 3 days a 6 pack and no more?

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Hi Evan

You got good news and good advice, as far as it went. So you have S3 fatty liver but not yet causing scarring. So what to do. The advice is diet and exercise. Regular exercise is the key and more is better though no need to become a marathoner. As to diet, here is a link that may help you get started.



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TY nash2 but what kind of exercise like walking and how often? Thanks for the diet link that was my next question ;))


Exercise is really what you can do. My doc said walking was best and said at least 8,000 steps per day but some strength exercise is also important. The thing is start from where you are and work up. More is better though no need to become a body builder or marathoner.





Hi EVAN1968

Remove refined carbohydrates from your diet, simple or refined carbohydrates cause rapid spikes in your blood sugar, fluctuations in mood and energy, and a build-up of fat, they make many crave more food and can leave you feeling unsatisfied, even hungry. So removing anything made from flour; cakes, pastry, bread, pasta, pizza, many many breakfast cereals, cookies, swap rice for quinoa and buckwheat, eat none starchy vegetables so removing potatoes and swapping out for other vegetables and salad, include pulses, oats, bran, nuts, seeds etc. Good lean protein and fish. The key thing is by choosing the right kind of complex carbohydrates such as lots of vegetables, whole grains, and naturally sweet fruit which digest slower, meaning you feel fuller for longer, all of this results in stablising your blood sugar, provides much less fat accumulation. Removing refined carbohydrates will not only make you feel healthier and hopefully more energetic, you should also loose stubborn belly fat so many struggle with and your liver will be relieved of having to process and store less fat.

Walking is a great way to exercise, trying to increase the amount of steps but also the speed that you walk eat day, having short spurts of increased speed throughout your walk will burn more calories and allow your body to burn more calories for longer, the more you do the more you will increase your ability to do more and look at including other forms of exercise.

If you go back on the forum posts you will see last week Darkdog posted a message with fantastic news about him reversing his condition through a change in diet and exercise.


Loved your answer Gillian it helped me too!


yea ty i been walking lots on tread mill and cut out all sugars and salts soon i plan to get me some salmon to replace red meats :))


Can you share a typical day of meals , supplements etc ?

Thank you & all the very best to you


chicken salad with onion bell peppers is a nice meal or grilled salmon in the oven or on the grill with a said beside but the key for me is lots of walking burning calories and vitamins like E and


I’ve been following Ayurvedic diet...would red or yellow lentils be out?...



Yes you can eat red lentils (Masoor Daal) and yellow lentils (Toor Dal) in the Ayurvedic diet. Soaking lentils is very beneficial, even up to 2 days, this removes the protective coating of the lentils, the scummy /foamy water, if digested creates the bloating gas in the stomach and bowel so best to pre soak and rinse several times for longer periods, this way your body absorbs the protein from the lentils better and not the protective coating causing horrible gas 😏 Red lentils are harder to digest.


I understand in Ayurvedic they’re ok...and the soaking and washing..,

My question is about lentils with fatty liver...because lentils are carbs..,


Yes lentils are fine to eat with fatty liver because they are a complex carbohydrate and not simple/refined carbohydrates. Knowing which carbohydrates are complex and good for your body and against those that are simple/refined and react differently in our bodies is key.

There are two types of carbohydrates; those in their natural food form comprised of a long chain of simple carbs (3 or more) linked together which is referred to as complex carbohydrates and those that are already in smaller pieces, referred to as simple/refined carbohydrates.

Complex carbohydrate are foods which contain vitamins, minerals and antioxidants. Oatmeal, brown rice, quinoa, beans, peas and lentils are examples of complex carbohydrate, even potatoes are classed as complex but I remove these too from our diet as well as brown rice.

Simple carbohydrates are often softer in texture, white bread, white rice, pasta, pastry, anything with white flour, most breakfast cereals, baked goods, biscuits, crackers etc. Soda, sweets and other sweeteners like table sugar and even honey are also simple/refined carbohydrates. They are easily digested carbohydrates which are rapidly absorbed, causing a spike in blood sugar and quick boost in energy. Refined flours have been stripped of some of their natural high fiber content including the bran, germ or endosperm.

Because of the processing of simple/refined carbohydrates, they are digested by our bodies faster and more easily and deliver fewer amounts of healthy nutrients and big hits of sugars. Even though fruits, vegetables and dairy products are also technically made of simple carbohydrates but because of the fiber, protein and other nutrients, they act more like complex carbohydrates in our body and should be consumed daily.

Healthy carbohydrate are found in foods like wheat, corn, rice, oats, barley, quinoa, rye and in fruits, vegetables and legumes.

The metabolism of carbohydrate digestion begins in our mouths as special enzymes in the saliva start to break down the complex carbohydrates. This continues to pass through to our stomach and into our small intestines where more enzymes break the carbohydrates down into the simplest form of sugars that the body can use for energy.

Though all types of carbohydrates eventually break down into blood glucose, complex carbohydrates take much longer to complete this process and offer vital nutrients the body needs along the way and they also offer indigestible fibers that aren’t broken down and instead aid in gut health and elimination our stool.

Every kind of food you eat affects the health of your liver. If you want a diet for a healthy liver then include eating a diet that includes foods such as avocado, fish, olive oil, turmeric, lentils, lemons, leafy green vegetables, grape fruit, and green tea. Plus other food you should include in your diet are garlic, brazil nuts, beetroot, broccoli, and apples.

Nutritionists have said that eating lentils acts as a cleaning agent for your liver. It is high in fiber and is a safe source to consume plant-based protein. Consuming lentils provide the required amount of protein to your liver and makes it strong enough to function well.

Lots of information on the internet about lentils and what is good for a fatty liver including:



Oh my...you’ve shared so much!...thank you!...

I’ve never been able to ascertain simple Vs complex...you explained it very clearly...and a link to more information...awesome!....

I make a point to chew a bite of food at least thirty times before swallowing...sometimes I forget, and you gave me an excellent reminder...

I’m already doing better with food mods...one sign for me is the lemon water I drink in the morning no long causes liver pain!...


Thanks again for your detailed response...have a great day...


Oh, I also have read that boiled potatoes, cooked and then eaten are better because they become gelatinous thru the cooking/cooling process...I know my Ayurvedic recipes day to use cooked cooled potatoes...I love potatoes and hope one day to add back to my food list, as well as rice...and I’m more interested in healing my liver than eating those things...

I’m very thin...and possibly healing my liver will enable me to put on a few pounds, without rice and potatoes....


You could always try to increase your weight by eating healthy calories and protein.

Have 1/4 to 1/2 cup of nuts

Add olives to salad,s or just eat them plain.

Add avocado to your salad.

Eat fatty fish, such as salmon, two to three times a week.

Sprinkle nuts or seeds into yogurt, or oats.

Add nonfat powdered milk to a glass of regular nonfat milk

Limit low-calorie beverages, such as diet drinks, and replace with milk.

Don't be tempted to increase fruits high in fructose.

And before you start to think about bringing potatoes back into your diet have a read of the following:



I thought an US couldn't predict liver fibrosis or cirrhosis accurately? A fibroscan is basically an ultrasound with a special probe to measure stiffness. And stiffness can be caused by many things. Personally, I'd get a biopsy.


done got it 2\3rds of my liver is fat but no scars

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