Fatty Liver Diet Changes

[Mojo-Risin]

Hi everyone

so recently was diagnosed with fatty liver. Made a number of changes to my diet and I have lost 17 lbs. since Nov 30th. The core approach I am taking is no processed foods, nothing fried, no pastas or white rice, elimination of all types of foods with either trans fats or added sugars (that road map steers me in many good directions).

I wanted to offer some details to see if others thought I was doing this right. If I am doing it right, maybe others can use some of my ideas and share what tjey do.

Breakfast (options)

- oatmeal w/ strawberries, almond butter, honey, slivered almonds, and chia seeds

- Starbucks ehh white bites (170 cal.)

- egg whites/whole egg (3:1 ratio) with light Pam spray, light salt, wheat toast w/ honey

Snack Options

- Apples

- berries (i.e strawberries, blueberries, blackberries

- nuts (almonds, pistachios, brazil nuts)

- pumpkin seeds

- hummus and pita bread

- carrot sticks

lunch options

- honey and peanut butter on whole grain bread

- avocdo toast w/ avocado oil, diced tomatoes and light salt and pepper

- grilled chicken salad w/ balsamic, slivered almonds, light feta or blue cheese

Dinner options

- Turkey/chicken burgers on low cal. wheat bun

- chick pea pasta substitute with sautéed spinqch (or broccolini), grilled chicken, kalamata olives, light grated parm cheese

- grilled chx, brown rice w/ sautéed spinach

- grilled shrimp And brown rice bowls

beverages

- coffee and coffee w/ half n half

- unsweet ice tea

- green tea

- water

- cranberry juice (0 added sugar)

- beet juice (0 added sugar)

- orange juice (0 added sugar)

[nash2 Partner]

Just a few hard core thoughts. We like sugar but don't need it so the extra honey isn't useful. Fruit juice is not a good way to get fruit. Juicing frees the sugar and it hits your liver too fast to be manageable so keep amounts small and with food. Salt is not your friend so consider watching that. Some pita is very high for example. You need omega 3 so consider fish or a supplement but should be taken with vitamin E as an antioxidant but certainly a good basic approach if it is one you can live with.

[Mojo-Risin in reply to nash2]

honey may not be “useful” but do you know if it is at least safe cor someone with mild fatty liver? It helps the oatmeal go down.

I do take a fish oil and vitamin E supplement daily.

[nash2 Partner in reply to Mojo-Risin]

They are all judgement calls. You have to be able to manage your diet. Since it is sugar, if you were a struggling cirrhosis patient, probably not a good idea. You are not that so as long as you recognize that everything will be processed by your liver it is your call as to the dose you are OK with. It is not fundamentally "unhealthy" so long as your liver has the capacity to manage it. Generally more smaller meals are easier to process.

[Mojo-Risin in reply to nash2]

here is an article that comments on the value of raw, organic honey. Im sure the best bet it to check with my doctor but just wanted to share.

eiwahoney.in/blogs/honey-an....

[nash2 Partner in reply to Mojo-Risin]

Honey has some properties that table sugar doesn't but you have to remember it is still fundamentally sugar. It is 38% fructose versus 50% for sucrose. Better, but fructose is still your enemy. Don't forget the authors of the article are trying to sell you honey so don't expect any counter arguments from sources like that. Honey isn't "bad" but as part of your health plan don't assume it is a freebee.

[ThyroidDeb in reply to Mojo-Risin]

Have you tried a little Stevia or Monk Fruit to sweeten your oatmeal? I don't use a lot because it's sweeter than sugar to me. I need a little something with oatmeal, then I throw some blueberries on!

[Mojo-Risin in reply to ThyroidDeb]

thanks for this idea. I have not tried stevia. I will give it a try. Hoping its does not have an after taste like some other sugar substitutes I have tried before like “splenda”

[Sheluska in reply to Mojo-Risin]

I use cinnamon..and berries for sweetener for oatmeal.

[Cindyh1958 in reply to Mojo-Risin]

I have tried both and prefer monk fruit. Some of the stevia does leave an after taste but it’s your choice.

[Trainingdogs in reply to Mojo-Risin]

I only use the monk fruit sugar, because everything else has an after taste.

[Mojo-Risin in reply to Trainingdogs]

i found raw organic monk fruit sugar on Amazon. Cant find it at the local stores near me that I checked earlier today.

[Trainingdogs in reply to Mojo-Risin]

Where are you located.? I buy mine at WalMart, Trader Joe's, Whole Foods, Sprouts etc.

[ThyroidDeb in reply to Mojo-Risin]

FYI, I just read an article on Stevia. Use raw stevia according to the article as with monk fruit. Both can contain erythritol. Now I have read under pub med that this is good for fatty liver but not cirrhosis. I have changed to raw. You might want to ask your specialist but sometimes they don't know. However, I checked into the Zevia drink made with stevia and it has no erythritol.

[Hidden]

Do you also have type 2 diabetes? I have and also fatty liver. I take Dapagliflozin and Rybelsus. The latter was introduced early January and has so far helped me to lost a stone since it was introduced. I’m also watching my diet, but not to the extent you are. I’m mainly looking at low carb foods.

Have you come off alcohol too?

[Mojo-Risin in reply to Hidden]

i do not have diabetes. My fatty liver was either the result of my obesity (30-35% BMI the last decade or so) and my alcohol consumption (a year ago I stopped drinking but before that I drank wine daily and I had an on again off again love affair with bourbon). Nobody in my family has a documented diagnosis of it so I think its a combination of these two circumstances.

[sunflowerhappiness]

About 3 years ago I lost 65 pounds when I freaked out after seeing 'Fatty Liver" on an old MRI report. Nobody even mentioned it to me. Then I started having some unexplained pain in my right side and I decided "that's it". I didn't do a whole lot of bread, but when I did I used the seeded breads, watching the ingredients, low salt on anything packaged and no added salt on anything. I had so many good organic greens as well as brussel sprouts, beets, green beans as I was living in NY and had a Whole Foods nearby. I ate salmon twice a week (broiled or baked with lemon and dill and a side of dijon mustard to dip it in). I cut out red meats entirely and rarely ate pork anyways. I did eat a lot of rotisserie chickens (tossing the skin out) as my main source of protein and I'm guessing I had some good salt content, but it was my best option. I did 3 Tablespoons of a very good quality olive oil either on my greens or by the tablespoon like medicine every single day. Once I got over my sugar and junk cravings, which took about a week or two, I had absolutely no problem feeling very satisfied with my diet and I never felt like I was missing anything. Check out the diet listed here and put some time into figuring out what works for you. I was shocked at how fast the weight was falling off of me and how good I felt. Unfortunately, my son was diagnosed with bone cancer a year and a half ago and I have become mostly sedentary, taking him to treatments and being home taking care of him. I've gained back all but 20 pounds but have really been considering getting back on it for my own health's sake. Good luck to you !

[Bloomwithgrace in reply to sunflowerhappiness]

Prayers for you and your son.🙏🏻🙏🏻🙏🏻🙏🏻 My son has stage 4 liver disease and cirrhosis. I take him to his appointments too. You might want to try the BCAA's to help with your diet since you are so busy and under stress. My son's hepatologist at Vanderbilt suggested for him. It helps aid in weight loss and helps his liver get rid of extra ammonia levels where the liver can't process from food as it normally would. I think the body builders use it too. He drinks a serving twice s day in water. I'll try to get you s snapshot of the kind he uses and send to you later.

[Bloomwithgrace]

amazon.com/Scivation-Powder...

[dragonwood in reply to Bloomwithgrace]

For me I do not do any starches. You stated that you cut out pasta and rice. Why not breads, potatoes too. Oat meal is a starch also. They are starches and turn to "sugar" in the liver. Also the only fruits that I eat are berries. The other fruits have to high of a glucose level. I am strict Keto and limit my carbs to 30 and 1,200 calories a day. I have lost 45 lbs this time around. My liver fibrous went from stage 3 to stage 0-1 in less than a month. I am still a work in progress with the fatty liver.

[Mojo-Risin in reply to dragonwood]

@Dragon - what do you typically eat for breakfast?

[dragonwood in reply to Mojo-Risin]

I eat one meal a day. Usually around 5pm. I may have eggs, bacon, almond flour pancakes and a salad for that meal. What you might have for breakfast. I do eat a lot of salads and green vegetables. Berries and nuts for a snack. I have sardines or salmon two times a week.