If you have a fatty liver, you probably are overweight too. If you are overweight, one of the best approaches to reduce the fat in your liver is to lose weight: it is said that even a loss of 10% of your initial weight can help your fatty liver a lot and even go as far as reversing the problem.
However, you should not go on a crash diet or lose weight too fast as that hurts your liver even more.
A really strict diet is also very difficult to follow and it has higher chances of seeing you give in to cravings and undoing all the good you’ve done with your diet.
Beating dieting fatigue is, therefore, equally important – but until you get there, you have to actually start the marathon and lose weight without going hungry.
I am here to share with you, based on my own experience, how to lose weight in order to improve your fatty liver / NAFLD without following a short term diet that’s meant to help you reduce weight very fast, and also without going hungry.
You will learn how to change and adjust your way of living and eating in order to become a healthier person and achieve sustainable fat loss: you need to get to your ideal weight and stay there.
It’s a marathon, a life-long change and not just a diet you follow for two weeks, then you’re back to eating burgers and drinking soda!
Looking back at my case, when I was diagnosed with a fatty liver disease, I weighted 210 pounds (95.5 kg), way too much for my height of 6’0 (1.82 m).
I instantly started to make the required changes and six months later, I was already down to 180 pounds (81.5 kg), which was a lot closer to my ideal weight.
So, without following a rapid weight loss diet, I managed to lose almost 31 pounds (14 kg) in 6 months. Slow, steady and durable weight loss – which is exactly what you need, what you MUST achieve and what you can do.
Because now, almost 6 years after being diagnosed (and managing to reverse my fatty liver in the process), I am still at around 80 kilograms, going down to 77, then back up and so on. This is what you too need to do: get your weight down and keep it that way!
I keep saying that if I managed to pull this off, everybody can! I love to eat, I love a huge variety of foods, most of them unhealthy and I absolutely love sweets, from cake to ice cream to soda and fruit juices – I was indeed a food lover. An unhealthy food lover. And look where that brought me!
Fortunately – just like you, I presume, since you are reading this – you want to make the required changes and reverse your fatty liver and give yourself the chance of living a normal life once again. It’s doable and it’s easier than you think. Plus, you don’t have to go hungry!
So here’s what I did to lose weight, reverse my fatty liver and feel a lot better without going hungry:
1. I stopped eating out
I am making my own food (with great help from my wife who completely supports me) from scratch. I choose the ingredients and I make sure that I only use healthy foods.
Nothing processed. Not too much fat, not too much sugar (if any!), no chemicals or additives. This is what we are supposed to eat: real food!
Note: If you really think that your health is not worth the trouble of cooking your own food and you HAVE to eat out, make sure that you always choose the healthiest options.
Salads, grilled foods – do your research and only ask for the healthiest possible options on the menu. You will never have it as healthy as you would eat if you cooked your own food, but any improvement is better than none!
2. I have completely removed the forbidden fatty liver foods from my diet.
I am not eating anything that’s been fried, I have not touched alcohol since I was diagnosed with a fatty liver, I stopped drinking soda and fruit juices (even though I allow myself a glass or two of the latter every now and then, making sure it’s 100% fruit juice).
Staying away from sugar was my biggest challenge and I now allow myself a piece of cake or something sweet once a week or once every couple of weeks.
But until I got the confirmation that I have reversed my fatty liver, I did not touch any sweets – even though it was really, really hard.
3. I have started to eat my own and best fatty liver diet (click the link to check it out for free)
This is a slightly modified approach to the Mediterranean diet – which many experts recommend as the best one for NAFLD.
This further means that I eat a lot of vegetables and fruits, the only oil that I eat is Extra Virgin Olive Oil, I eat only lean meat – and not too often, as well as low fat dairy products.
I am cooking without added oil since most foods don’t need it anyway and I use just tiny amounts of extra virgin olive oil for salad dressings.
If I am to use oil in the food I cook, I make sure to add it LAST and add just a bit (this way it doesn’t stay at high temperatures for too long). Finally, I have greatly reduced the amount of sugar that I consume and this also helped a lot.
The diet is probably the most important element when it comes to reversing your fatty liver, as well as losing weight in general.
After checking out hundreds, maybe thousands of opinions on different types of foods that you have to consume – some considered bad, some considered great – when you have a fatty liver, I decided that a balanced, healthy diet is the best choice.
You should not completely remove fat pork meat from your diet, or a bit of steak. You can eat a piece that’s a few inches wide every now and then, but eat it with a lot of vegetables and don’t look back!
Moderation is the best approach when it comes to eating and staying healthy, and that’s what I am trying to achieve.
Except for the foods listed above that are 100% on my “bad foods” list, everything can be consumed as long as the quantities are moderate and you have a varied diet.
That is the secret and also the most difficult thing to achieve: moderation. But if you manage to achieve this, you will be healthy!
You might be surprised to hear this, but I didn’t turn into a gym freak to lose weight.
Actually, for the first few months I didn’t change my exercising habits (which meant no exercise at all) and continued to be a couch potato: the removal of the really unhealthy foods I was eating was enough for me to lose weight fast.
Slowly, though, as I started to fill my body with fresh energy, I started to feel the need for a bit of exercise. Also, it was needed when I was no longer losing weight as I should’ve had.
I went to the gym for a while, but I also found out that simply walking for 30 minutes per day works just as great: I enjoy the air and I try to relax too! Combine it with some quick aerobic exercises at home and you should be OK too.
However, if you know that you can’t stick to this program, get a gym membership and go to the gym for 30-60 minutes at least three times per week. That’s the bare minimum and it will help greatly.
I personally do nothing but cardio at the gym – I run for 45 minutes, four days a week and that makes me feel awesome.
Sure, it’s not always easy and I have days when I just don’t want to go – but I never leave my lazyness take over.
All this is done to be healthy and able to enjoy life and my family… it’s worth 45 minutes of boring running on a treadmill!
And that’s about it! This is how I managed to lose all that weight and then stick to a healthy weight without going hungry once and by totally enjoying my new lifestyle.
It might sound pretty harsh and it could be a bit more difficult for the first couple of weeks, but once you get going and get used to your new way of living, you’ll see that there’s no reason to turn back. Plus you are doing this for a greater good: that of being healthy!
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid 2015. Since then, I’ve been studying NAFLD and I have decided to share everything I have learned over the years to help you reverse your condition.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.
7 thoughts on “Fatty Liver: How to Lose Weight Easily without Going Hungry”
Well it has taken me at least five months or so to be at the 71 kg from where i was at 91 or 90 kg.
dont worry i started my weight loss slow and safely through diet and lots of walking 🙂
My whole blood count last was normal. So you think this fatty liver should be gone soon as my weight is returning down to normal?
Yes, I believe so. Congrats on the impressive weight loss too! I went down from 95 to 77 and my fatty liver was gone.
My friend i will be talking to a nutritionist in order to stay fit and maybe to gain some of the weight the healthy way. And of course i want to know my body composition.
But being obese was horrible i will never go back to that again. If i want something sweet again i will just have some coca powder with milk in moderation 🙂
As i was walking this week its still sad to see kids still buying those sugary soda pops.
Would spirulina be good to help reduce a fatty liver.
I don’t really know much about it – I didn’t take any and I reversed my fatty liver, so you can definitely do it without it. Not saying that it’s bad either, just that there’s no real “supplement” that beats a good diet and exercising.
What about pork? Is it good or bad to eat?
Also, what about drinks with no sugar, like Coke Zero etc?
Lean pork meat is OK every now and then as it is a good source of iron and protein (mainly).
The opinions are divided regarding zero sugar drinks. Some stay away from anything sweetened with acesulfane-K (like Coke Zero among many others) and prefer those sweetened with Stevia instead. Others claim that they’re as bad as the ones with sugar, so it really depends on what you consider it’s best for you.
I personally have a zero sugar drink every now and then – but only started having those AFTER reversing my fatty liver.