Fatty Liver: How to Lose Weight Easily without Going Hungry

If you have a fatty liver, you are most likely overweight. If you are overweight, one of the best approaches to reduce the fat in your liver is to lose weight: experts agree that a loss of as little as 10% of your initial weight can help reduce fatty liver or reverse it completely.

However, you shouldn’t go for a crash diet to lose weight fast and then get back to unhealthy eating, as this will only see your fatty liver return. Instead, you will have to completely change your way of eating – and, honestly, living – for the long term.

And this will help you lose weight healthily, without going hungry. It’s a better choice, as opposed to a rigorous diet that is very difficult to follow, and which comes with higher chances of you giving in to cravings and quitting altogether.

Beating dieting fatigue is, therefore, equally important – but until you get there, you have to actually start the marathon and lose weight without starving yourself.

I am here to share with you, based on my own experience, how to do this easily. 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, as you need to get to your ideal weight and stay there.

It’s a marathon, a life-long and sometimes important change, and not just a diet you follow for a few weeks, before getting back to eating burgers and drinking soda!

Looking back at my case, when I was diagnosed with a fatty liver disease, I weighed 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 should do.

Because now, so many 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.

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

cooking healthy at home

I am making my own food (with plenty of help from my wife who actually cooks more than I do) from scratch. I choose the ingredients and I make sure that I only use healthy foods.

Nothing processed. Not too much fat, no added sugar at all, no chemicals or additives or preservatives. Just natural, healthy food – organic if possible. 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 lean meats, and small portions – do your research and only ask for the healthiest possible dish on the menu.

Most likely, it will never be as healthy as it can be when you make it at home, but even so, there’s a huge difference between a large steak with potatoes and gravy and a salad.

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. You should do the same and avoid any food on my list of foods to stop eating.

3. I followed my modified Mediterranean fatty liver diet

making the right culinary choices

This diet here is a slightly modified approach to the Mediterranean diet – which many experts and nutritionists agree is the best for reversing MASLD/fatty liver disease. (Studies here, here, and here among many others).

This means that I eat a lot of vegetables and fruits (the base of the diet), the only oil I use is Extra Virgin Olive Oil, I eat only lean meat – and not too often, and low fat dairy products. Basically, this is the diet in a brief summary.

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 – I am no longer eating added sugars, just healthy sugar alternatives like honey (in moderation), Stevia, and erythritol, while my carb intake comes mostly from whole foods and fruits/vegetables.

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, varied diet low in fats and sugar, is the best choice.

You should not completely remove fatty 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 do it too often!

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!

4. Exercise

exercising outside

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!

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9 thoughts on “Fatty Liver: How to Lose Weight Easily without Going Hungry”

  1. 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?

      • 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.

    • 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.

    • 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.

  2. Hello,
    My sister was recently told from her Dr. that she now has a fatty liver and type 2 diabetes. She believes that only Kale will be the answer. Will this help her with the diabetes as well?

    • She should discuss this with her doctor. I know little about diabetes, but I wouldn’t advise anybody to eat anything but Kale… a healthy, balanced diet that offers all the nutrients the body needs will be better – but she should discuss everything with a doctor since diabetes makes everything a bit more complicated in terms on what and how often to eat.


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