5 tips to reverse fatty liver

Non-alcoholic fatty liver is a disease produced by an accumulation of fat in the liver. This may be due to excess production or decreased elimination. It is associated with metabolic conditions, such as diabetes and obesity. There is currently no specific pharmacological treatment available. However, it has been observed that a 5% weight loss reduces liver fat, while a loss of over 10% can promote reversal of the disease. Thus, having a healthy lifestyle, as explained by Marta Cervera, a nurse specialising in liver diseases, is essential to treat this disease:

1. Eliminate saturated fat and avoid simple sugars like fructose

Following a balanced diet, such as the Mediterranean, is recommended while eliminating the saturated fats found mainly in butter, cream, red meat and sausages. It is also recommended to eliminate sugars, such as white and brown sugar, and those which are found in honey, milk chocolate and biscuits, for example. "Above all, the sugar in sweet drinks and fruit juices should be avoided, as they have a high fructose content," explains Marta Cervera. Fructose is a sugar that promotes fat production in the liver. “Eliminating sugary drinks is a primary goal,” she adds.

2. Reduce the amount of food eaten at night.

5 meals a day are recommended: the 3 main ones (breakfast, lunch and dinner) and 2 snacks (mid-morning and mid-afternoon). Above all, you should eat more food in the morning and gradually decrease the amount you eat throughout the day. This is especially important before going to bed, since "all the food eaten before going to sleep accumulates in the form of fat," says Marta Cervera.

3. Follow the plate method.

A very practical way for the main meals of the day to be balanced is to follow the plate method. This method consists of dividing a round plate into different parts and occupying each part with a specific type of food: one half of the plate should consist of vegetables; a quarter should be carbohydrates; and the last quarter should consist of protein.

Examples of vegetables are salads, spinach and cabbage; while carbohydrates may be pasta, potatoes and rice. "Also, alternating with wholemeal products is better for you," points out Marta Cervera. The quarter of the plate of with protein should preferably be vegetable protein, such as legumes. It could also be made up of fish, eggs or white meat, like chicken and rabbit.

A piece of fruit is recommended for dessert. You should eat 2-3 pieces of fruit a day, which can be done during secondary meals (mid-morning and afternoon snacks); or, if you prefer, try a skimmed yoghurt or natural nuts at these times.

4. Permanently eliminate the consumption of alcohol and tobacco.

It is absolutely necessary to remove alcoholic drinks from your diet. “Not only for the amount of sugar they contain, which is a lot, but also because the toxicity of alcohol can add fatty deposits to an already damaged liver which may lead to progression of the disease,” explains the nurse. What you should drink, however, is between 1 and a half and 2 litres of water a day. Tobacco also is another toxic substance that has consequences for progression of the disease.

5. Do moderate-intense physical exercise 3-4 days a week.

You should do moderate-to-intense exercise 3-4 times a week, according to your physical condition. "Let's sweat!" says Marta. The ideal thing is to combine aerobic exercises, like swimming, running, dancing or cycling, with anaerobic or strength and endurance exercises. The latter may be push-ups, sit-ups, planks or squats, for example. “This combination increases base metabolism and burns more calories,” she explains.

She also points out that "Exercise always has to be adapted to the physical condition of each person." If a person cannot run or cycle, they can still do static exercises that move joints such as arms and legs, or exercise with dumbbells.

Sessions of 20-40 minutes a day (once or twice) should be done. A session may consist of a routine of 6-8 exercises, repeated 15 times each; and this circuit repeated 2 or 3 times.

Since fatty liver disease is associated with metabolic alterations, it has been seen that optimal control of diabetes, hypertension and cholesterol also help slow down the disease and lead to its improvement. In any case, nowadays, the best treatment is in the hands of the patient and you should follow these tips for a healthy lifestyle and eliminate fat from your liver.

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