A fatty liver occurs when fat accumulates in the liver. It can lead to chronic diseases like cirrhosis and liver failure. Obesity, along with diabetes, high cholesterol, high triglycerides, alcoholism, gastric bypass surgery, certain medications and malnutrition are risk factors of fatty liver. The condition can be prevented by eating a healthy diet that supports a normal weight and lowers the risk factors.
Obesity and Weight Loss
According to the American Liver Foundation, obesity is the main cause of a fatty liver. Obesity is caused by eating too many calories and being physically inactive. The Mayo Clinic says that weight loss can help prevent a fatty liver and improve the prognosis of individuals who already have a fatty liver. The most effective way to lose weight is to eat less and exercise more.
Diet
A diet rich in nutrient-dense foods can help prevent obesity, a fatty liver and risk factors like diabetes, high cholesterol and high triglycerides. Nutrient-dense foods are naturally low in calories, which supports a healthy weight, and are packed with essential nutrients that benefit overall health. Examples of nutrient-dense foods include fruits, vegetables, whole grains, lean proteins and low-fat dairy products. Fruits, vegetables and whole grains in particular are rich sources of fiber. Fiber has a filling effect, which helps prevent overeating and excess calorie consumption.
If you are trying to lose or maintain weight, you should limit solid fats and foods with added sugar because they are high in calories but have little nutritive value. Examples of high-fat, high-sugar foods include butter, shortening, lard, margarine, fatty meat, chicken skin, cream, cheese, candy, sweets, soda, fruit drinks, processed foods, frozen foods and fast foods.
Alcohol
Alcohol puts stress on the liver. The California Pacific Medical Center claims that as little as one glass of beer or wine a day can increase the risk of a fatty liver. People with a fatty liver should avoid all alcohol--including beer, wine, hard cider, cocktails, liquor and liqueurs--to prevent worsening the condition.
Physical Activity
Regular physical activity benefits overall health and is an essential part of weight loss. The USDA points out that 30 minutes of physical activity on most days of the week benefits overall health, but 60 to 90 minutes on most days of the week is necessary for weight loss. Physical activities should be moderate to vigorous in intensity, like jogging or running, skiing, weight lifting, competitive sports, aerobics, swimming and bicycling.
Cooking
A healthy diet for obesity prevention, weight loss and weight maintenance uses healthy cooking methods to prepare foods. Grilling, roasting, broiling, poaching, steaming and boiling are low-calorie, low-fat cooking methods because they use little or no oil or butter. Removing all visible fat and skin from meat and poultry not only reduces calories but cuts down on triglycerides and cholesterol as well.
Dining Out
The best foods to order at a restaurant to support a healthy weight are those that have not been deep-fried and are not made with butter, heavy cream, mayonnaise or lots of cheese. Exercise portion control when you are trying to manage your weight because oversized portions contribute to excess calorie consumption and obesity.
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
- United States Department of Agriculture: Dietary Guidelines for Americans 2005
