Non-alcoholic fatty liver disease is a modern day epidemic. Between 20 and 30 percent of the population are thought to be affected. The true figures are probably much higher because many people are simply unaware they have a fatty liver. It can be a very silent disease, causing damage to the liver that doesn’t cause symptoms until the disease is advanced. Apart from liver damage, fatty liver also significantly raises the risk of heart disease and type 2 diabetes. Many doctors and dieticians still recommend a low fat diet for people with a fatty liver. We now know that’s not good advice. The latest research is showing that sugar and excess carbohydrate are the real problems. Even an excess of starchy foods that are considered healthy by most people can be a problem. Foods like bread, pasta, potatoes, rice and breakfast cereals rapidly get digested into sugar, which the liver converts into fat, worsening the disease. A recent study published in the journal Diabesity in Practice placed 69 patients with a fatty liver on a low carbohydrate diet for 13 months with dramatic benefits. The patients were asked to eat foods such as meat, fish, eggs, poultry, green vegetables, nuts and low sugar fruits like berries. They actually increased the amount of fat they ate, from foods such as olive oil and butter. People with a fatty liver often have raised liver enzymes, particularly raised GGT. When elevated, this is often a sign of insulin resistance (syndrome X) and higher risk of type 2 diabetes. The patients in the study were able to reduce their GGT level by an average of 47 percent. They also experienced a drop in blood sugar, cholesterol and body weight. All in all the results were fantastic. You can find the same eating plan in my book Fatty Liver: You Can Reverse It. If you’ve been diagnosed with a fatty liver and are keen to reverse it and restore your health, these are my suggestions:

Eat less carbohydrate

Poor diet is the leading cause of fatty liver disease. The biggest offenders are sugar and foods made of flour, which should be avoided. Even wholegrain products should be avoided. A high intake of carbohydrate rich foods in general can promote fatty liver, as the liver converts any excess carbohydrate into fat. Foods to get rid of include bread, pasta, rice, breakfast cereals, cakes, pastry, donuts, cookies, biscuits, fries, chips, pretzels (and other similar snack foods) and any food made of flour.

Drink less alcohol

Excess alcohol consumption is the second biggest cause of fatty liver. It is particularly a problem in overweight people who drink or people who have an unhealthy diet and drink. Alcohol can cause inflammation and damage to liver cells, resulting in fatty infiltration. People with a fatty liver should limit alcohol consumption to seven standard drinks per week, with at least two alcohol free days per week.

Eat more vegetables, protein and the right fats

Raw vegetables and fruits are the most powerful liver healing foods. These raw foods help to cleanse and repair the liver filter, so that it can trap and remove more fat and toxins from the bloodstream. Eat an abundance of vegetables (cooked and raw salads) and fresh fruits. If you are short on time you can add vegetables to smoothies along with whey protein powder, as an effective way of boosting the nutrient and antioxidant content of your meals.

Protein is important because it helps to keep the blood sugar level stable, helps with weight loss from the abdomen and reduces hunger and cravings. Protein should be consumed with each meal. Good sources of protein include eggs, poultry, seafood, meat, nuts, seeds and plain or Greek yogurt and cheeses.

Healthy fats to include more of in your diet are found in olive oil, oily fish, coconut oil, flaxseeds, hemp seeds, chia seeds and raw nuts and seeds. Most processed vegetable oils and margarines can worsen a fatty liver. Deep fried foods are also bad for those with a fatty liver.

Drink raw vegetable juices

These should be consumed 2 to 3 times a week and 250 to 300 mls (8 to 10 ounces) is adequate. Your juice should be comprised of 90 to 95 percent vegetables, with the remainder comprised of fruit if desired to improve the flavor. Citrus fruits are the most healthy for the liver. There are many juice ideas in the book Raw Juices Can Save Your Life.

Take a good liver tonic to support your liver function

Livatone Plus contains all the nutrients your liver requires for efficient phase 1 and 2 detoxification. It also contains the herb St Mary’s Thistle, which helps to repair damaged liver cells.

Increase glutathione production

Glutathione is your liver’s most powerful detoxifier and it is strongly anti-inflammatory. If you have a fatty liver you need more of it. N-acetyl cysteine is a precursor of glutathione and is known to raise blood levels powerfully. Eating sulfur rich foods also helps with glutathione; examples include eggs, cabbage, broccoli and garlic.

  The above statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease.

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