I Managed to Reverse My Fatty Liver!

Back in September 2014, almost one month after I was diagnosed with a fatty liver, I launched this blog, convinced that I have what it takes to reverse the condition and get healthy again. Internet is amazing and you can find a lot of help if you want to and you know what to search for: I am saying this because my gastroenterologist at the time told me that I can’t reverse fatty liver and all I can do is keep it at the current levels and hope it won’t turn into cirrhosis and/or even worse.

I will surely remember for the rest of my life that moment – it was the moment when I felt that I was going to die. Literally. I went home and started crying. This is how bad doctors can ruin your life.

So I went online. I spent days, I spent weeks learning about fatty liver, how it works and, most importantly, the great news for me: how it can be reversed. I found a new doctor who indeed told me that I can reverse that if I follow a diet and lose weight and change my lifestyle and that’s exactly what I started doing. And now, 1.5 years later, after my latest visit to my new doctor, I received my great news: I no longer have a fatty liver. I managed to reverse NAFLD!

I hope that everybody who suffers from this reads this article and realizes that IT IS POSSIBLE. It can be done and the feelings that you get when you hear your doctor say: “your liver is clean, everything looks normal” is impossible to describe in words. I managed to do it and I did it just because I wanted to. I didn’t listen to the first doctor that said I can’t cure that, I didn’t care about anything else and stayed focused on my goal: that of losing weight, eating healthy and getting rid of this fatty liver. And I did. But it wasn’t easy.

Yes, it is true that just like most of the people out there, I love to eat. I love to eat all sorts of food, food that is bad for your health, food that gives me comfort. Before being diagnosed with a fatty liver, I didn’t eat to survive, I eat for the taste of it, I ate to feel good. I also drank alcohol moderately, again to feel good. I couldn’t imagine going out and having fun if there was no alcohol involved: I mostly drank beer and not a lot of it because I do get drunk quickly, but I still drank. I was fat. I was obese. I didn’t care. I didn’t care because I didn’t know what that all means.

And then my NAFLD diagnose came and and my entire world changed. My entire life changed. I realized that I have a family to take care of, I have a young son (he was just 1.5 years old at the time) that I want to see grow into a fine adult, I have a life that I want to live longer. And that was the moment when I changed everything about how I live and that was what saved me.

After reading a ton on this matter, I decided to build my own diet, based on the Mediterranean Diet: I still ate moderate amounts of cheese and other dairy products (Even though most people think that they should ban them), but I have NEVER EVER touched anything that was deep fried or very high in fat. I reduced my intake of sugar by probably 90% and today I don’t eat sugar at all, except from the sugar that’s in the store-brought products (and I am always sure to check out the numbers and make sure that they’re low). I am talking here about refined sugar (or brown sugar), as I am still taking a fair amount of carbs from fruits (I eat a lot of those now) and I use raw honey as a sugar substitute. But still, everything is about 70% less sweet than what I used to eat in the past. And trust me, the food is still good.

Talking about sugar, I should say that I recently ate a chocolate cake bought from the store: it seemed so sweet that it was gross. That was my favorite chocolate before I got a fatty liver. That was the kind of crap I was always eating and most of us do. We hit ourselves with tons of sugars and tons of fats which do nothing but please us, but take our health instead. That’s not a fair deal so please always have that in mind!

I believe that my diet was 90% of my reversing of the NAFLD. I stopped drinking alcohol completely. I did not drink, taste, take a sip of any type of alcohol for the past 1.5 years and it wasn’t as difficult as I thought it would be. Going out and having great deals of fun is still possible and it’s even better: I always have a clear head, there are no hangovers the next morning, it’s really incredibly good!

I wrote more about the diet here (linking to it again), but the basics are pretty common sense: eat everything that’s healthy, home cook your own food from real ingredients, eat less and use less fat and less sugar (ideally, no sugar at all). I am eating a ton of vegetables, I am eating a ton of fruit and very, very small amounts of meat even though I started to eat a bit more lately (I am always careful to eat the leanest meat possible, though). My general rule of thumb was that I am allowed to eat any type of food that’s not completely unhealthy (like fried foods) in moderation. And I think that’s the secret: eat a bit of everything to have a great diet, but don’t eat too much fat and/or too much sugar. It’s as simple as that!

I also started going to the gym and I did it pretty irregularly, unfortunately. I try to go there three times a week, but I also had large breaks during the 1.5 years since being diagnosed. Still, I believe that the gym helps you a lot, even though you will honestly lose most of your weight from the change of diet alone, especially if you are like me: I spend about 50-90 minutes at the gym, and that’s not a lot. But it helps, so do it: not necessarily for losing weight, but for getting back in shape. You will feel amazing, trust me!

I lost, since I was diagnosed, about 44 pounds. I am still planning to lose 6.5 pounds more because I want to be as thin as possible and because I feel amazing in my new body. However, these last pounds are really difficult to lose: I think I only lost 1 pound in the past couple of months. But I’m not in a hurry. I will get there, slowly and let my body accept the new lifestyle change. I will get there. You can get there too.

I did have problems adjusting to the new lifestyle and my new way of eating. The first couple of months were very difficult because food didn’t taste just as good, because I had cravings. My body was begging me to feed it sugars and fried stuff, but I said no. I didn’t allow myself to go hungry for too long and I always had some snacks around. I didn’t want to lose it after a few weeks and risk it all – but even without going hungry I was still losing a ton of weight EACH DAY. That’s because, even though I was eating a ton of vegetables and fruits, I was still way under the tons of calories that I was feeding my body before: hamburgers, candy, cakes, greasy and fat stuff… so you DON’T have to go hungry to reverse it! You won’t starve and trust me, after the first month or two, you will love your new way of eating.

I now look at large steaks, at french fries and I hate them. I feel sorry for the people who eat them constantly and I look around and I observe that everybody around me is overweight. That is unhealthy – but just like I was before getting sick, the people don’t know or don’t care. The system gets our money, gets us sick and allows us to die. But we die with the impression of happiness, because we had that great burger that packed 2,500 calories alone. Now I look at that burger that I used to consider the yummiest thing in the world and all I can feel is disgust. That’s not food. That’s illness.

But I did cheat, don’t get me wrong! I couldn’t have made it without cheating. Not in the first few months, but I did cheat. I love pizza, so I allowed myself to eat some pizza every now and then. But even then, I made sure to go for the one with fewer toppings and less fats (I usually go for the vegetarian one which still tastes good, especially after you get used with all the vegetables). I did eat a couple of times at KFC. I did eat large portions at some parties, I had cookies. I was very close of slipping away from my plan this Christmas when all the goodies and the food and the people’s mood around me was different and I gain four extra pounds during the holidays. But I just considered this a small bump in the road. I got back on track and back to eating healthy. And I still do.

I got the great news that I managed to reverse fatty liver almost two weeks ago. I didn’t want to rush and write about it, I wanted to let it settle in a bit otherwise this article would’ve had a completely different tone. I was excited and I believe I had all the rights to be so, but there is one very important thing to keep doing: remain the new you, even after reversing it. Even though cured, I believe that my liver – and that goes for everybody who has this problem – now is weakened a bit. The fatty liver can come back if we change our diets again. And I was afraid I might do that – but I didn’t. I understand the risks and I won’t do it – I no longer consider my NAFLD diet a diet, but a better way of living. I am living healthy, I am feeling a million times better, I love to look at my thin body in the mirror… why change that?

The disease was not the fatty liver. I was the disease and my body had no other way to tell me that. It told me and I listened. You can do to. And have faith – if you do, your body will react. You will reverse your fatty liver. You will get healthy again. Maybe it will happen faster than in my case, maybe it will be slower. But you will reverse it. I did it, everybody can! NEVER forget that!

PS: If you have any questions for me or suggestions for articles that I should write, let me know in the comment section below – I want to be as helpful as possible!

16 comments on “I Managed to Reverse My Fatty Liver!

  1. Hi,

    I came across your diary searching for what’s healthy and what to avoid when attempting to reverse NAFLD. I struggled with an uncomfortable inflammation for 3-4 years before having a sonogram done of my liver/gallbladder region. Later, a physician stated very simply “you have a fatty liver, and you need to diet and exercise.” Since then I’ve continued to neglect the issue, which flares up from time to time. Last night, it kept me up for two hours, and I finally decided I need to try to reverse this problem naturally–before it becomes more serious. I enjoy healthy foods, and I’ve tried to make them a permanent part of my daily routine…but the fatty cravings always seem to defeat me. I admit I could’ve overcome the temptation if I tried harder.

    I just wanted to say thank you for sharing your experience, and congratulations and much respect for having the will power to make it through. I wish you the best of luck in maintaining your health, but it seems like it’ll be smooth sailing from now on. 🙂

    • Thank you so much! We need the will power in order to get healthy and be able to fully enjoy what we like. I am sure that it’s not just me who has the will power to do this, nor it is you lacking it. You just haven’t tried hard enough so far, but maybe it’s time to change!

  2. Congratulations on reversing your fatty liver. I’ve read about supplements on this site. I was wondering if there were any that you personally were still using?

    • Hello, Demitrius! Sorry for taking so long to reply. I have only taken Milk thistle as a supplement, but only for two or three months. I am not sure they helped and personally I believe that it’s still the diet which is the most important.

  3. Hello! I was just recently diagnosed with enlarged/fatty liver and I am struggling with my calorie intake. I feel as if all veggies and fruits have a ton of sugar so while I am low on fat I am consuming around 37 grams of sugar and 90 grams of carbs ? How many fruits and veggies did you consume a day? I am barely hitting 900 calories which I know is wrong but I am just afraid to touch anything 🙁

    Thank you!!

    • Hello Jessica,

      It is normal to be worried at first and keep a very strict diet. However, you should remember that extremely rapid weight loss – which is what probably happens with your daily calories intake – also puts extra pressure on your liver. So you should definitely try to up them a bit by adding something else to your diet.

      I don’t really understand from your message if you’re only eating fruits and vegetables – you can also consume fish (don’t fry it, of course) and lean meat like chicken thighs or lean pork meat (grill, boil, add to soups). I also never gave up on dairy products because I love milk, yogurt and cheese – but ate those in moderation and always went for the products with the lowest fat count (but not fat free).

      Regarding the carbs and sugars, there are two important things to consider here: the ones in fruits and vegetables can be considered the healthiest around because they are assimilated slowly, unlike the processed sugars. The human body still needs carbs to survive and a healthy person should have around 45% of the daily calories intake coming from carbs, according to US dietary guidelines. Since 1 gram of carbs has 4 calories, you’re actually a bit under the guidelines with your carbs intake. And since you get what I’d call healthy carbs – from fruits and vegetables – I wouldn’t worry too much. I personally never set real limits on veggie consumption and rarely on fruits: I had days when I ate two bananas or more per day, plus some extra fruit (apples and berries) – usually as snacks and maybe as fruits-exclusive dinner, but I also ate a bit of meat now and then, veggies and dairy products with moderation.

      So even though it’s great to go for a really strict diet, you might actually burn out soon. Add a few more things that you enjoy eating but keep them healthy, stay away from processed sugars, alcohol and very fat or fried foods and you will surely be able to reverse your fatty liver. Remember that moderation is key here and you’re aiming for a complete lifestyle change: you’re now setting the foundation for a future you and a permanent style of eating. You won’t be able to handle 900 calories per day for tens of years from now on!

  4. Hello Lynn,
    How are you? Hope you are fine. Congratulation. I am 27 years old, Last 1 week ago i did ultrasound and doctor say me that I have fatty liver and mildly enlarged. I am so worried and disappoint.But after your reverse fatty liver we are pleased and get hope.
    So would you please share your everyday food menu? Such as fruits, vegetable etc.

    • Hello Alam,

      Following specific dietary guidelines is better than going for set menus – you can adapt them as you wish. I have shared on this blog a recommended diet, as well as some recipes and suggestions for breakfast, dinner, snacks and so on. Plus, I have a one week suggested menu, also published on the blog.

      Get healthy soon!

  5. Hi Lynn,

    Thank you for the article and information, it is greatly appreciated. I do have a question though.

    I was wondering if you had liver flair ups/pain before and during the reversal? I know not everyone gets liver pains but I do. I was having no pain for a week or so and decided to go ahead and change my diet to try and reverse. Now that I am eating much healthier, I am getting some pains in the liver area (it started a few days after my start date). It’s not debilitating but I’m hoping it’s a sign of detoxing. Otherwise I’m concerned I’m not eating enough calories and stressing my liver more.

    • Hello Jayme,

      Sorry for the late reply – I was away on vacation for a while.

      Regarding the pain, I had it before starting to do this and it slowly went away with time. It still got back every now and then, but I could definitely see an improvement pain-wise, not the other way around.

      Hopefully everything’s better by now.

  6. Hello
    My blood test showed 68 on liver enzymes and I have been told that I have a fatty liver I took a new tour to the grocery store and found lots of low-fat things how many grams of fat and how many grams of carb and how many calories did you intake? Your article gives me hope I am overweight and I am hopeful thought losing weight and correcting my eating habits will help thank you for all of your hopeful post.

    • Hello Lacey,

      You should do some research on this – I have a guide on the diet to follow. Most people say that in terms of fat, anything over 20 is high and the lower, the better. Anything with added sugars should be avoided too – but with carbs it’s a bit more difficult since grains and fruits and even vegetables have high carb counts which are not necessarily bad. So just look for added sugar (and all the terms for masking it like fructose syrup, corn starch, corn syrup etc). I didn’t count calories – if you reduce portion sizes and eat healthy you don’t have to worry about calories too much as they will surely be low.

      Good luck with this! You can reverse it!

  7. Hi,

    I was curious what your alt and ast scores were and if you had any other tests done such as ultrasound, fibroscan, or biopsy? I know there are various levels of fatty liver disease and was curious if you knew what stage yours was at.

    • Hello Steve,

      I don’t remember the values, but they were strangely within the limits (towards the top margin, but still not above). Regarding my fatty liver stage, it was kind of funny as the doctor said “It’s not really stage 2, but not stage 1 either, so we’ll call it a stage 1.5” 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *