Fatty liver help tips

[Danosaprano145]

Hello i learned i have fatty liver disease and all my doctor says is lose weight and eat better so my question is i feel a slight pressure under my rib and i am starting to eat better i am new to this so can anyone give me some pointers on how to get healthier with this ?

[nash2 Partner]

You will find a lot of conflicting advice on Dr Google. As patients ourselves we have tried to make sense of it through the foundation. You might start here as one basic step

fattyliverfoundation.org/di...

Wayne

[Ednoral]

You can start with eating whole foods. Start getting rid of processed foods that is anything in a box or packaged. Cook your own food and you will realize it is much tastier and not very difficult to do. There are many cook books on fatty liver on Amazon.com. Start reading on it. All the additives are bad for the liver so keep it as pure as possible. Read labels. Mediterrean diet is good although it recommends drinking wine and I won't drink alcohol anymore as it is so bad for our liver.

[PaPPaG]

And of you smoke......stop....stop now.

[PaPPaG in reply to PaPPaG]

If you smoke. Not of.

[Shithappens]

I lost 10% of my body weight (195 1bs to 172lbs) in 60 days and my gamma ggt went from 185 to 40, triglycerides and HDL dropped by about 50% and I went from feeling shitty to feeling good. Able to have good bowel movements too.

The trick to losing weight was, like people say on here, to change the foods to raw foods you need prepare. This effectively eliminates junk foods or low nutrient foods from your diet.

I cut out all wheat products like bread, baked deserts or other shortening based foods, corn chips, chicken unless I boiled and drained the fat off and very little dairy such as skim milk and yogurt and no cheese. The goal was to only eat only foods that are low in saturated fat and dietary cholesterol and to avoid spiking my blood sugar. I tried to avoid spiking my blood sugar because this kept me feeling good and not craving more food.

So this implies no sugars and avoiding high glycemic index carbohydrates like rice, potatoes and pastas. I replaced these carbohydrates with yams, carrots, turnips, beans, peas, spinach, kale, etc. For proteins I ate lots of salmon and other canned fish, low fat chicken and lean beef with fat defined off.

I replaced the saturated fats where I could with unsaturated fats like olive oil and avacadoes. I also added in almonds as a good snack food but find these quite addicting. The small amount of sugar I would have would be the form of raisins. After I had some carbohydrates I would follow it with some unsaturated fats to keep the blood sugar steady as the fats burn slower.

To top it off I used a free calorie counter app (my fitness pal) to diligently and accurately keep track of every calorie. I set my target at 1500 calories per day and made sure I was getting all the recommended nutrients each day - which the calorie counter app shows. I weighed myself everyday and walked 3 miles a day. The idea of this calorie counting was to get to my target 10% weight loss as this is required to get these benefits. Less weight loss won’t do the trick. From what I read and watched on YouTube at liver specialists conferences losing 10% weight is the best thing you can do for your liver unless you’re truly a bone rack already. Most of us lie and tell ourselves we are not fat or much overweight but that’s human nature to always adjust our thoughts to feel better each day. The real test is to ask yourself how much you weighed when you were young and fit or if that never was the case how much do those people that you think are truly fit weigh. The set that as a target weight. Follow your new raw foods low fat diet and regular exercise, calorie counting each day and weighing yourself each day and enjoy the foods you’re ‘allowed’. Make sure they are nutritious because that’s all you get and voila 60 days later you should be at your target weight.

To maintain the weight continue to weigh yourself each day, eat lots of fiber like bran buds to stay regular, drink lots of water, exercise and gradually increase your daily calorie consumption that prevents further weight loss - and even add in some of those foods you removed like yogurt and skim milk and cheese and small amounts of bread. But keep out the baked deserts, cookies, chips or any junk foods. The personal price you pay for these low nutrient is too high.

Thought I would share this as a way forward to help others get their life back.

[MarjG1 in reply to Shithappens]

Hi Shithppens! I just read your blog post. It's one of the more realistic and useful source of info. Real life experience, smart approach, and results. I'm just setting up My Fitness Pal macros and was wondering if you could tell me what your macro ratio was to lose weight, as I get conflicting messages. I was thinking 35%carbs/25%fat/40%protein. I'm concerned about eating too much fat - but knowing to keep the saturated ones down, and read too much protein can be hard to process on kidneys. So since you've been successful with the approach I want to follow, I'd appreciate any advice you can offer. Thank you!