There are healthy recipes for the fatty liver diet and the good news is that you will have plenty of variety to prevent your taste buds from getting bored. The good thing about a fatty liver diet plan is that it is not much different from a healthy, highly nutritious diet for the average person.
In most cases, you won’t have to completely give up the foods you love. You’ll just have to be more aware of how much you’re eating, paying special attention to how much fat you’re consuming. More fat in your diet leads to more fat congestion in your liver. What you want is a nutritious, vitamin-rich and balanced diet in which nothing is eaten in excess.
In her eBook, “The Fatty Liver Diet Guide,” veteran liver nurse practitioner Dorothy Spencer offers over 30 fatty liver diet recipes. These range from simple appetizers like salmon spread to entrees like Caribbean shrimp with peas. Even delicious dessert recipes are included. Dorothy states, “The goal of this section of the cookbook is not to introduce you to gourmet dishes, but to introduce you to healthy meals that fit the dietary needs of a fatty liver patient.”
So, as you can see, there are many great foods you can enjoy while working to reduce fat in your liver. However, when creating your daily meals, there are some important considerations to keep in mind regarding the foods you eat.
Your main goal will be to reduce excess fat intake. Most medical professionals agree that fat should not account for more than 30% of total daily caloric intake. This means that if you consume 1,500 calories per day, then no more than 450 of those calories should come from fat.
9 calories equals 1 gram of fat, so to put it in easier to measure terms, you shouldn’t consume more than 50 grams of fat for a 1500 calorie diet. A 1,200 to 1,500 calorie diet will help you lose weight while reducing fat in your liver.
Here are some additional tips to keep in mind:
- Choose brown rice and whole grains instead of white rice or white bread.
- Opt for pasta instead of egg noodles.
- If you don’t want to give up sweets, opt for cakes instead of cakes. Try to avoid things like donuts, cookies, and other sweets that are high in fat.
- Focus on foods high in complex carbohydrates and avoid foods high in simple carbohydrates like sweets.
- Substitute 1% or skim milk for whole and 2% milk.
- Choose saturated fats over unsaturated fats, but eat all fats in moderation.
- Avoid high-fat salad dressings and other condiments. Look for low-fat and fat-free alternatives.
- Choose lean white meats (chicken, turkey, fish) over dark meats (pork, beef). Trim all excess fat from meats before cooking or eating, and try to avoid meats from high-fat areas, such as ribs and wings.
- Include high-fiber foods and eat plenty of vegetables and fruits.
- Avoid alcohol, and drink sodas, high-sugar fruit juices, and energy drinks in moderation.
