Fatty Liver - Tips To Manage It!

How to manage a fatty liver?

1. Modern living has contributed to a common lifestyle condition called Non- alcoholic fatty liver disease. Even though it sounds like a scary thing to have, you can manage it- even reverse it- by managing your diet better. The principles of nutrition management in Non- alcoholic fatty liver disease include improving the quality of nutrition. 

2. Maintaining a balanced diet and eating the correct portion sizes depending on one's activity profile and body weight. Carbohydrate to protein to fat ratio of 5: 2: 3 is advisable and so is the Mediterranean or anti-inflammation diet.

Important Changes you must make........ 

1. Increase intake of complex carbs ( grains, veggies, beans) with low glycemic index and limit simple carbs like milk, sugar.
2. Monitor the amount of oil and ghee used in cooking and at the same time decrease intake of fatty foods rich in saturated fats(butter, mayonnaise).
3. Incorporate adequate amount of protein from lentils, low-fat dairy, egg whites and omega 3 rich fish in the diet. 
4. Limit intake of excessive salt. 
5. Add sufficient amount ( at least 3 cups) of dark green, red, orange and yellow vegetables and fruits. 
6. Include functional foods such as amla, turmeric, avocado, flaxseeds, sunflower seeds and walnuts in your diet. 
7. Have more prebiotic and probiotic rich food items.
8. A combination of aerobic and anaerobic exercise improves insulin sensitivity and decreases the cardiovascular risk associated with fatty liver.
9. At least 30 min of moderate to vigorous-intensity aerobic exercise like brisk walking,  swimming,  cross-training,  cycling five times a week.
10. At least 60 minutes of resistance exercise twice a week.