![]() Snacks are recommended between meal times. Mediterranean Chicken, Quinoa & Greek Salad In the meal plan are recipes for breakfast, lunch and dinner. 7 Day Fatty Liver Diet Meal Plan Sample Menu If you want more information on the Mediterranean diet itself, check out our full guide on what the Mediterranean diet covers here. Various organizations support eating a Mediterranean diet to reverse fatty liver disease and other health-related, such as: Many studies have been conducted on the Mediterranean diet that shows its usefulness for fatty liver disease ( 19, 20, 21, 22, 323) It emphasizes eating vegetables, fruits, nuts, seeds, legumes, whole grains, bread, herbs, spices, fish, seafood and extra virgin olive oil This makes it perfect for people looking for a long-term solution rather than a short-term fix. The Mediterranean diet is continuously rated as one of the best diets due to how healthy it is and how easy it is to follow Red and processed meats bacon, canned meat, salami, sausages and beef are high in saturated fats.There is also less fiber in refined carbs than in whole grains, which makes them less filling. Refined carbohydrates like white bread, pasta, crackers, flour tortillas and biscuits can spike your blood sugar levels.Added sugar in things such as candy, cookies, sodas, and fruit juices can cause high blood sugar levels, which eventually gets stored as fat.Fried foods such as french fries, donuts and fried meats are high in saturated fats.Many drinks also contain a lot of calories that can lead to weight gain. Alcohol is one of the major contributors to fatty liver disease.On the whole, these foods help you gain weight and increase blood sugar levels. ![]() You should try and reduce your intake of these if you’re trying to reverse fatty liver disease. This is because refined olive oils are diluted with cheaper oils that aren’t as healthy. It’s worth noting that extra virgin olive oil has better anti-inflammatory benefits than refined olive oils ( 18). One study found that people who consumed 1.7 ounces (50 ml) of olive oil per day and ate a Mediterranean-style diet had significantly reduced inflammatory markers ( 17). These include cardiovascular and heart disease, cancer and diabetes ( 12, 13, 14, 15, 16). Olive oil can help lower the risk of inflammation-related diseases. One study found that eating broccoli helped prevent the buildup of fat in the liver in mice ( 11). However, there are studies that have focused on specific fruits and vegetables.įor example, avocados contain lots of healthy monounsaturated fats and there has been research showing they contain potent chemicals that may reduce liver damage ( 10).īroccoli and other leafy green vegetables can help aid weight loss shown. This is because nearly all fruits and vegetables contain compounds that are closely related to liver health. One study found that eating various plant-based foods can be helpful in improving liver health and fighting fatty liver disease. Prepackaged oatmeal often contains additional sugars, making them less useful for fighting fatty liver. If you do eat oats, ensure they are whole or steel-cut oats. They are also useful for fighting inflammation and diseases that progress from that such as obesity and diabetes. Studies have shown eating oats may lower total cholesterol by 5% and “bad” LDL cholesterol by 7% ( 9). Oats contain beta-glucan a type of fiber that is especially useful for improving liver function. High levels of CRP in the blood are a marker of inflammation, another key marker you should be trying to reduce. ( 2, 3, 4, 5, 6).Įating fatty fish like salmon has been shown to help reduce C-Reactive Protein, or CRP ( 7, 8). Fatty Fishįatty fish is high in omega-3 fatty acids, which many studies have shown can help improve liver health. Lowering cholesterol is a key marker to reduce in order to help reverse fatty liver disease. Another study found 2–3 servings of nuts per day decreased “bad” LDL cholesterol by an average of 10.2 mg/dl ( 7). One study found walnuts were one of the best nuts to improve liver function due to their high polyunsaturated fat content ( 1). 6 28 Day Mediterranean Fatty Liver Diet Plan Fatty Liver Foods to Eat Nuts and Seeds
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