Mediterranean diet for fatty liver meal plan

Mediterranean Diet for Fatty Liver

The ongoing research has proved the Mediterranean diet for fatty liver to be a handsome solution. The ancient Mediterranean inspired pattern of eating can help you see better results for your liver disease without any supplements. It is a diet program by the expert dietician in Delhi for natural outcomes.

By helping you manage your weight and metabolic health, the Mediterranean diet for fatty liver can reverse or slow the advancement. Hence, reducing the risk of complications and helping you lead a happy life with a healthy liver.

Role of Mediterranean diet in fatty liver

The Mediterranean diet is a food strategy from the long known Mediterranean regions with healthy foods and no processed eatables.

• The healthy foods in this plan play a key role in helping you with fatty liver disease.
• Plant-based foods in this diet have all the vitals and the most crucial antioxidants for helping you with inflammation and stress in the liver.
• The lean protein in this plan is good for your liver function and would not overburden it.
• The Mediterranean diet for fatty liver thrives on unsaturated fats, which are a good class of fats for insulin sensitivity and the fat in the liver.
• Limiting processed foods as per the diet guidelines can further aid in benefitting your liver health.

10 Benefits of choosing a Mediterranean diet for liver patients:

1.  Reduced Liver Fat build up

2.  Good for your Insulin Sensitivity

3.  Helps you lose or manage your weight

4.  Reduces Inflammation in the liver and other parts of the body.

5.  Antioxidant Protection

6.  Improved Liver Enzymes for better liver function.

7.  Reduced Risk of Cirrhosis

8.  Better Cardiovascular Health

9.  Enhanced Overall Health

10. Reduced Risk of Liver Cancer

Mediterranean diet food list for fatty liver:

The diet for NAFLD should have these food groups for better liver function and safety:

●     Fruits:

When craving for something sweet, why not go for juicy fruits and berries to help your craving with a lot of antioxidants for liver health.

●     Vegetables:

Veggies not only fill your plate with fibre but also with all the essential nutrients vital for your liver health.

●     Whole Grains:

While helping you have stable blood sugar, whole grains can prevent the fat buildup in your liver cells.

●     Legumes:

Having legumes in your Mediterranean diet for NAFLD can help you manage weight along with liver problems like fatty liver with its fibre and protein.

●     Herbs & Spices:

An amazing way to make flavorful healthy choices with anti-inflammatory perks is to use herbs and  spices in your meals.

●     Dairy:

Dairy is a commendable way to include both calcium and protein in your diet but make sure you go for the low-fat options for fatty liver.

Mediterranean diet serving sizes for extra care:

Your Mediterranean diet for fatty liver should be balanced with the right serving sizes along with portion control.

FRESH FRUITS AND VEGETABLES

serving goal: 3 servings of both per day

Serving size: 1 cup (fruits) along with 1/2 cup (cooked) or 1 cup (raw veggies) a day

WHOLE GRAINS

Serving goal: 3-6 servings per day

Serving size: ½-1 cup

EXTRA VIRGIN OLIVE OIL

Serving goal: 1-4 servings per day

Serving size: 1 tbsp

LEGUMES (BEANS & LENTILS)

Serving goal: 3 servings per week

Serving size: ½-¼ cup

FISH

Serving goal: 3 servings per week

Serving size: 3-4 ounces

NUTS

Serving goal: 5 servings per week

Serving size: ¼ cup

Foods to avoid with Mediterranean diet for NAFLD

To manage NAFLD with a Mediterranean diet, you must avoid these foods:

1 Processed Foods:

    – Processed Meats:

It includes fast food items that have high sodium and bad fats, both worsening NAFLD:

• sausages
• bacon
• deli meats
• hot dogs

    – Packaged Snacks:

Snacks like these have additives, preservatives, sodium, bad fats and what not! It makes them the worst foods for a Mediterranean diet for fatty liver:

• chips
• cookies
• microwave popcorn

    – Frozen Meals:

It has foods like pre-packaged meals laden with preservatives and unhealthy items.

2. Refined Grains

With zero to no nutrition content in them, they are useless to have in your Mediterranean meal plan for fatty liver. So avoid:

    – White Bread

    – Refined Pasta

    – White Rice

3. Sugary Foods and Drinks

    – Sugary drinks:

In order to control your insulin sensitivity and  blood sugar, you must not drink fluids like:

• sodas
• energy drinks
• sweetened teas
• Packaged fruit juices 

    – High-Sugar Foods:

Avoid unhealthy dessert food options like:

• candy bars
• baked goods
• Pastries and cakes

4. Unhealthy Fats

    – Trans Fats:

This sort of bad fats not only worsen your liver disease but also endanger your heart health. They are found in:

• fried foods
• baked goods
• processed snacks

    – Saturated Fats:

To avoid this class of fats, you must avoid foods like:

• cream cheese
• full-fat sour cream
• whole milk

    – Red Meat

Being a very bad choice for a Mediterranean diet for fatty liver, you must limit eating:

• beef
• lamb
• pork

A sample Mediterranean diet for fatty liver:

You can get organic outcomes to control your NAFLD or fatty liver with:

Breakfast Options

• Oatmeal with fruits and nuts
• Whole grain toast with avocado and eggs
• Greek yogurt with berries and honey

Lunch Options

• Grilled chicken or fish with mixed veg brown rice
• Dal with two atta rotis
• Vegetable curry with brown rice and raita

Dinner Options

• Roasted vegetables and brown rice or roti
• Lady finger cooked with brown rice
• Chicken curry with brown rice or atta rotis

Lifestyle modifications for fatty liver management:

Lifestyle modifications for fatty liver that can work well with a Mediterranean diet plan are:

• If you are overweight, try losing 1-2 pounds per week as a healthy weight means healthy liver.

• Move your body daily for at least 150 minutes per week as it can reduce your liver fat.

• Have a Healthy Mediterranean Diet for fatty liver.

• Avoid alcohol as it can make you end up worse.

Frequently asked questions: