The main cause of a fatty liver is obesity caused by excess calorie consumption, according to the American Liver Foundation (ALF). Fatty liver is also caused by diabetes, high cholesterol, high triglycerides, alcohol abuse, gastric bypass surgery, certain medications and malnutrition. Fatty liver can lead to cirrhosis and liver failure. No specific diet for fatty liver exists, but weight loss through a healthy diet and regular physical activity can help prevent a fatty liver and improve the prognosis for individuals with a fatty liver.
Calories and Weight Loss
The body needs calories to function, but excess consumption of calories leads to weight gain and obesity--risk factors for a fatty liver. The Mayo Clinic encourages overweight and obese individuals to lose weight to decrease the risk of a fatty liver. Weight loss is achieved by consuming fewer calories and increasing daily physical activity.
Dietary Guidelines
According to the U.S. Department of Agriculture's (USDA) dietary guidelines, a healthy diet is rich in nutrient-dense foods that are naturally low in calories and fat but packed with essential nutrients. Nutrient-dense foods such as fruits, vegetables, whole grains, low-fat dairy products and lean proteins support a healthy weight and can help prevent a fatty liver. Fruits, vegetables and whole grains in particular contain fiber, which promotes satiety and can help prevent overeating.
Individuals trying to maintain a healthy weight or lose weight should refrain from eating high-calorie foods and foods that are high in fat or added sugar such as deep-fried, processed and fast foods. High-fat foods such as butter, lard, shortening, margarine, poultry skin, fat from meat and cream are especially unhealthy because they raise triglycerides and cholesterol, both of which are risk factors for a fatty liver.
Alcohol
The California Pacific Medical Center says one glass of beer or wine a week can contribute to developing a fatty liver because alcohol puts stress on the liver. The Mayo Clinic recommends that people with a fatty liver avoid all types of alcohol to prevent progression of the disease. Examples of alcohol-free beverages include water, juice, soda, tea and coffee.
Physical Activity
According to the USDA, 60 to 90 minutes of moderate to vigorous physical activity on most days of the week support weight loss when combined with a healthy diet. Examples of activities that are moderate to vigorous in intensity include jogging or running, hiking, swimming, bicycling, aerobics, weight lifting, skiing and competitive sports.
Healthy Cooking
Healthy cooking methods reduce calories and fat and support weight loss to prevent a fatty liver. The healthiest cooking methods use little or no oil, such as grilling, roasting, boiling, poaching, steaming and broiling. Cholesterol and triglycerides can be reduced by removing all visible fat and skin from meat and poultry prior to cooking and limiting the amount of butter, lard, cream, cheese and mayonnaise used in recipes. Serving healthy portion sizes is also an important factor in weight maintenance because large portions contribute to overeating and weight gain.
References
- American Liver Foundation: Fatty Liver
- California Pacific Medical Center: Fatty Liver
- "Eating Right for a Healthy Weight"; American Dietetic Association; 2009
- Mayo Clinic: Nonalcoholic Fatty Liver Disease
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2005
