Help and guidance please?

[Laura99]

Hello! I’m new so not really sure what to write..

I’m 23 and just got a diagnosis of fatty liver disease, we’ve put it down to me being quite over weight considering my height and age etc. I have been following ‘my fitness pal’ to a t for 3 weeks and no weight loss even though I’ve cut probably less than half the calories a day than what I had beforehand. I’ve started doing exercise the last few days which I plan on keeping up and going to start ‘couch to 5k’ tomorrow. I realise I can’t expect it all to drop off straight away and my body is probably in shock from such a drastic change but I’m wondering if anyone has any helpful tips, advice or maybe even recipes/foods I can eat with low fat and sugar?? My doctor has gave me a 12 week guide and asked me to try and cut 90% of my carbs. A lot of my diet is carbs if I’m totally honest so I’m struggling as to what I can replace it with, so any suggestions and as I say, guidance/tips would be a huge help!

Thanks so much!

[Zest]

Hi Laura99

Welcome to the Health eating community. It's great that your doctor has provided you with a 12 week guide, and of course, following your GP's advice is important, as he/she knows your medical history.

There is an article in Healthline that you might find beneficial as well, and here is a link if you want to have a look:

healthline.com/health/fatty...

Hope that you have had an enjoyable weekend and that the week ahead is a good one for you!

Zest

[Penel]

Hi

Have a look at the Low Carb site on HU for some ideas.

healthunlocked.com/lchf-diet

If you are going to drop 90% of carbs from your diet, it’s not a good idea to go low fat as well.

[Fran182716 Prediabetic]

Just to add - if you have just started exercising and were previously sedentary you are likely to be retaining water which the body uses for muscle repair, and on your scales this could mask some fat loss if you have been at a calorie deficit for 3 weeks. Good luck.

[Wulugu]

i am a lot older and was overweight too but the possibility of getting type 2 diabetes spurred me into action

I started by really reducing and then cutting out white carbs ie bread , cakes, potato, pasta and rice and sugar .

Wow

but i was not hungry because i replaced them with lots / large portions of food i liked ie vegetables , fruit and protein and didnt worry about fat

so breakfast

half a grapefruit and eggs , boiled ,scrambled even fried with tomatoes / mushrooms but not toast . Bacon ,meaty sausages , kippers , cheese could swap with egg . no fried bread . Large mug of tea / coffee / water.

You will not need your elevenses snack

Lunch

Big bowl vege soup or now in summer a large salad ... not lettuce leaf

ie grated raw courgette carrot with raddish, tomato,red pepper , celery cucumber and mayo on top with some nuts / avocado / grated cheese . yogurt with mint sauce or horsraddish or tom ketchup would ring the changes . Big glass of water or diet coke if you must .

Supper

6 oz of fish meat chicken, roasted or grilled or kidney beans with a large plateful of green veg ie cabbage beans courgette spinach . use spices herbs and sauces to ring the changes .

For a sweet treat . have a small glass red wine or one square of 85% dark chocolate

This is not really a diet , just a way of life but can fit into social life

Fish but not chips burger without roll or chips curry with much less rice and side salad , Steak with all trims except chips . The hardest meal is a buffet with all those finger foods .

Well it is not the end of the world .. unless you have them daily / weekly . enjoy the party . Tomorrow is a new day

Good luck

jane

[Laura99]

Thank you everyone so much for commenting and giving me your tips and advice! Definitely going to ready through everything properly and try some new foods! ❤️

[Cooper27 Administrator]

This is a tough one, because your doctor has said to cut 90% of your carbs, and you're asking for low-fat ideas too, it basically leaves protein, which I don't think would be a very fulfilling diet.

Personally I find that the diet that makes me feel most well, is one the focuses on limiting refined carbs (sugar, bread, pasta), but that doesn't limit vegetables, as the fibre and nutrients in them are beneficial for us. I do think fat is important in our diets too, I would shy away from terms like "low fat" on packaging, as those foods tend to be highly processed.

You'll find more info on why fat isn't a demon I'd you check out LCHF, and there is also a dedicated section of the site called "weight loss NHS", where many members work through the 12-week plan you've probably been given. I'd recommend them for supporting you on your journey

In terms of why you haven't lost weight this week, the current heatwave might be causing water retention (pretty normal in these temperatures), so don't be too disheartened. If you persevere for a month and find you still haven't lost any weight, then please visit your doctor again to get things like your thyroid ruled out. I once followed a very strict diet for about 3 months and only lost about 6lbs, and it turned out I had an underlying thyroid issue preventing me from losing weight.

[Laura99 in reply to Cooper27]

Thank you for your advice!

[AnnieW55]

If you do You Tube, look up Public Health Collaboration and Dr David Unwin’s talk on Non-alcoholic fatty liver disease - Is diet the culprit. I haven’t had time to look at it myself but it’s a great site with good information.

[M1cklet0ny]

Replace potato with mashed swede . Rice with coliflower rice .