Reduce sugar and refined starch
One of the leading causes of fat accumulation in the liver is a diet rich in sugar, especially fructose from soft drinks, candy and refined starches (white apricots, white rice, instant noodles...).
Reducing simple sugar and starch consumption quickly can help reduce 20-30% of liver fat in just 6-12 weeks, even if there is no significant weight loss.
WHO also recommends that added sugar should not exceed 5-10% of total energy consumption per day (equivalent to 25-50g of sugar/day for adults).
You should switch to using brown rice, whole wheat breadcrumbs, sweet potatoes, oats.
Avoid sugary drinks, replace with water, green tea, unsweetened herbal tea.
Increase foods rich in good fats and fight inflammation
Monounsaturated and polyunsaturated fats, especially omega-3, have the ability to reduce liver fat, fight inflammation and improve insulin sensitivity, an important factor in controlling fatty liver.
Supplementing foods rich in omega-3 such as salmon, sardines, flaxseeds, chia seeds, olive oil... for 3-6 months can significantly reduce liver enzymes ALT and AST, while reducing fat accumulation in liver cells.
Natural anti-inflammatory foods such as green vegetables, turmeric, ginger, garlic, tomatoes and berries are also recommended for regular use because of their ability to protect liver cells from oxidative damage.
Suggested portion sizes:
Eat fatty fish at least twice a week.
Add 2 tablespoons of extra virgin olive oil/day to your diet.
Increase your intake of green vegetables and low-sugar fruits like grapefruit, apples, and blueberries.
Control portion sizes and time of eating
Not only the quality of food, but the time and way of eating also greatly affect the accumulation of liver fat.
Eating dinner too late or late often increases the risk of insulin resistance and liver metabolism disorders.
Meanwhile, intermittent fasting, for example, eating within 8-10 hours a day (such as 9am to 6pm), can significantly reduce liver fat and improve liver function.
The habit of eating too much, especially an energetic dinner, also puts a big burden on the liver at night - the time when the body needs to rest and detoxify.
Recommendation:
Avoid eating after 7pm, especially foods rich in starch and fat.
Maintain the habit of eating 3 meals/day, prioritizing breakfast rich in protein and fiber.
