Best Diet For A Fatty Liver

If you eat a lot of carbs and sugar, are overweight and have a protruding stomach then you may have a fatty liver. I did and so do 20% of folks living in the United States.

I actually had many of the symptoms of a nonalcoholic fatty liver and became very concerned with my health.

In my personal experience, I believe a low carb diet which is high in fat is the best diet for a fatty liver. I found that by eating more fat and cutting out the sugar in my diet I have been able to flatten out my belly. Now I’m 25 pounds lighter and I feel great!

My digestive system is so much better than it was before. I don’t feel bloated and I now have a flat belly for the first time in 20 years! Okay, I don’t have a six pack yet, but at my age, I don’t need one. 🙂

Heal a Fatty Liver

One of the best things you can do to help heal a fatty liver is to eat more fat. I know it sounds crazy, but when you eat more fat, your body will become a fat burning machine. Fat helps to cleanse a damaged liver.

Many people think that eating high-fat foods is what gives you a fatty liver. But actually, it is carbs and sugar that give you a fatty liver, not fat. Think about the beer belly. Most people with a beer belly also have a fatty liver. And beer is very high in sugar, not fat. It is sugar that makes you get a fatty liver, not fat.

Sadly, many children are diagnosed with Fatty liver disease because of their diet. Children today eat a lot of processed foods and sweets. Because of this their litter liver’s are overworked and not healthy.

Fat Doesn’t Make You Fat, Sugar and Carbs Do!

Dr. Hyman who is the author of Eat Fat Get Thin says that “Eating fat turns off the fat production in your liver”. This means that when you eat fat, you are going to raise your metabolism and burn off more fat.

But it’s important that you are eating the right kinds of fats. Corn oils, trans fats, and hydrogenated oils are all very bad for you.

The liver needs good fats like coconut oil, saturated fat or Ghee (clarified butter) or butter, fish oil and olive oil.

Want to Make your Liver Happy? Here are some things you can do, to care for your liver.

  • Eat lots of green vegetables like collard greens, mustard greens, cabbage, kale, spinach, broccoli, Brussels sprouts and cauliflower.

Check out this yummy kale chip recipe!

  • Another important part of healing a sick liver is to stop drinking alcohol or significantly reduce the intake of alcohol. Beer especially is very high in carbs.
  • I also recommend eliminating as much sugar from your diet as possible and especially avoid high fructose corn syrup.
  • Reduce starchy root vegetables as well as pasta, rice, and bread in your diet.
  • Eat more nuts and seeds. Raw is always best if possible.
  • Eat more cheese and heavy whipping cream. But you will want to avoid milk (even skim milk has sugar).
  • Eat more animal protein like eggs, chicken, fish, pork, and beef (remember to eat the skin)
  • Try this apple cider vinegar drink to help cleanse your liver.
  • Avoid fake food as well as highly processed food. Just eat real food.

I hope these tips help you out if you are concerned about your liver.

If you are concerned about your nonalcoholic fatty liver and you want to begin to heal it, then I highly recommend Dr. Hyman’s book, Eat Fat Get Thin.

What about you? Are you concerned about your liver? Do you think you could have a fatty liver? What steps have you taken to heal it?

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18 thoughts on “Best Diet For A Fatty Liver”

  1. Hello Wendy

    I finish reading your article, and I just have to comment. It came as a huge surprise to me the fact that sugar is the BIG problem here I would never have thought about it as a big factor on a fatty liver, for me, it was like something obvious that fat was the issue, but no, I was completely wrong. Thank you taking the time to give us those great tips of what we should reduce in our diet and how to start having a healthier liver.


    1. I know what you mean, Rubin. I always thought the same thing that too much fat would be the cause of a fatty liver. But it is actually the opposite. And I believe this is partly the problem with obesity in the US today. People avoid fatty foods and eat low-fat foods. But if they stop and read the labels, they will see that when fat is taken out, sugar is almost always added. A good example is yogurt. Non-fat yogurt has a huge amount of added sugar. Yet they market it as healthy.

  2. Hey,
    The article was very informative! Before i started reading I thought that everything i am going to read is already known to me. But i was so wrong! There were a lot of stuff that i didin’t knew, almost everything! It even inspires me to start living healthy, thank you for that !

    1. I was the same way. For years I ate low fat and counted calories thinking I was being healthy. Yet I kept gaining weight. I had it all backwards. Now that I know the culprit to weight gain and a fatty liver is sugar I have eliminated it for the most part. Fat is my friend. 🙂

  3. Hi, Wendy

    Thanks for sharing this post about fatty liver.
    This is very interesting to me since I have a website about coconut oil and know how healthy this oil is. So I do absolutely hundred percent agree with you.
    I haven’t thought about fatty liver before so thanks for sharing important information for me.


    1. You are very welcome Tove. I’ll have to check out your article on coconut oil. Don’t you just love that stuff?

  4. I found your article very informative. Most people do not realise that when you become overweight you place fat around your organs as well with can have a significant effect on your health. Thank you so much for bringing this real problem to light! I love the itchy palms and feet as a symptom as I often get that so I will be looking into your diet. Thank you so much.

    1. I don’t think people realize how dangerous a fatty liver can be. And the scary thing is that often people don’t know they have nonalcoholic fatty liver until a lot of damage has been done. For me, I don’t want to risk it. So I’m just eating as if I have one.

  5. This was a very eye opening article Wendy. Nutrition is so complicated. It’s never so simple that fats are bad for you, carbs are bad for you, calories are bad for you, protein is good for you. I really think nutrition should be taught a lot more in schools because there are so many misconceptions on nutrition its no surprise that obesity is a major issue in America. Thanks for clearing things up Wendy.

    1. You are so very right, Matt that nutrition should be taught in schools. I heard that even medical doctors who spend years in medical school only spend a few months learning about nutrition. It is really sad.

      One of the biggest problems with so much different information out there is that the media, food industry and even the government are all putting out different information. And unfortunately, they all have a different agenda. And it ain’t about people being healthy. It is about money.

      Matt, I’m not sure how old you are, but I’m in my fifties. When I was a little girl you never heard about type 2 diabetes. It was called sugar diabetes and only older people got it. Now 1 in 4 people will develop it and more children than ever are getting it. They are getting it because we don’t eat the same way we did in the past. We eat huge amounts of sugar and processed food. And we aren’t really doing it intentionally. It is hidden in many foods. Obesity is killing so many people every year. It really is sad.

      Anyway, I’m gonna get off my soap box. Thank you so much for stopping by and taking the time to leave a comment.

  6. Hi wendy, i dunno that sugar actually makes us fat. All this time i thought sugar and fat both gives fat in our bodies and glikogen andfatty acid. Is fatty liver caused by eating too much coconut oil?

    1. Not all fat is good. For example trans fats like partially hydrogenated oil is not good for your liver at all. But saturated fat like fat from meat and coconut oil is wonderful. It is the fat and sugar together that is horrible. For example, donuts are terrible for you liver.

      Avacado oil and olive oil is also wonderful. For me I just think about what were some of the real foods that the cave men ate? They ate meat and no sugar except for the natural sugar that was in berries.

      With todays diet and all the artificial chemicals in food we really give our livers a hard job. I want to live a long time so I am trying to nurture my liver as much as possible.

      Coconut oil is good for you liver. Since I have been eating more fat and cutting out sugar, I have lost over 25 pounds. My stomach is now flat (not a six pack though). My allergies are gone. My knees and joints no longer hurt. I have incredible energy and clarity. My boyfriend lost over 40 lbs and lost his “beer belly”.

  7. A great article packed with useful information on how to rid yourself of excess belly flab by watching what you are eating. Unfortunately these days it is hard to know just who to believe as medical opinion seems to ebb and flow regularly on the dangers of eating fats. One day saturated fats are bad for you the next you need it as an essential fuel. I well remember the highly publicized dangers of eating eggs because of the high cholesterol content now it seems you can eat several eggs a day without there being a danger to your health. I personally believe in a varied diet with moderation in all you eat and drink and cutting down on sugar intake are the keys to good health

    1. I know what you mean James.

      There is a lot of information out there from sources who may not particularly have our best interests at heart. I like to do my own research rather than listening to the food administration and government who are focused more on money rather than my health.

      Here’s my thinking… Type 2 diabetes has become more common over the last 40 years or so. Why? What has changed? What has changed is the American diet. We no longer eat real food. Most food is processed and is full of hidden sugar and chemicals. Fat has been eaten for thousands of years.

      I had the same thinking as you for most of my life. I ate a balanced meal with little sweets and fats. I ate lots of fruits and vegetables. I ended up fat and unhealthy. It was frustrating. And I was working out several times a week. It wasn’t until I stopped eating processed food that I lost weight and got healthy. What happened was I started reading the labels and looking up some of the items on the label. For example, most fat-free foods have added sugar to make it taste better. And sugar is very addictive making you want more.

      Thanks for stopping by. I wish you all the best.


  8. There are no magic foods. Some foods may help you suppress your appetite a little. Some other foods may slightly increase your metabolic rate. Unfortunately, the effect is miniscule. The only way to really lose fat is to consume fewer calories than you burn. This way your body will tap into the fat stores to get the energy it needs.

    1. I don’t think there are magic foods, however, I do think that sugar, excess carbs and processed foods could do a lot of damage to our bodies over time. And I disagree about consuming fewer calories. All calories are not the same. I know from personal experience. I counted calories for years. It didn’t work for me. I was hungry all the time, had zero energy and didn’t lose weight. With LCHF the fat is melting off of me. And I feel great!

  9. Hi Wendy
    Aren’t those kale chips yummy 🙂 Great article…absolutely agree with the sugar and processed foods…to much fast food and not enough whole foods aye.

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