The liver is a critical organ in the human body, as it performs many vital functions and is hence responsible for maintaining well-being. If the liver is damaged in any case, the impaired functions will lead to several alarming conditions. Fatty liver is also considered a disorder where excess fat accumulates in your liver. But luckily, dietitians have come up with a 21 day fatty liver diet plan to tackle fatty liver, which will be provided in this article.
What is Fatty Liver?
The liver is where most of the metabolic reactions in your body occur. It also aids digestion and absorption processes and stores nutrients for later use. Hence, it is crucial to keep it healthy and functioning.
A number of factors can lead to fatty liver disease. Mostly, people who have health issues such as high blood pressure or high cholesterol are at greater risk of developing this condition.
The symptoms of fatty liver disease include weight loss, fatigue, abdominal discomfort, confusion, and weakness. If you are facing any symptoms of fatty liver disease, you should try this 21 day fatty liver diet plan.
Why a Diet Chart for Fatty Liver?
Like other diseases, if you have an insight into the scientific aspects involved, you can have better chances of modifying your lifestyle and diet accordingly.
1. Liver fat function
As mentioned before, the liver has the responsibility of storing nutrients, including a small amount of fat. But if this ratio is exceeded, it can lead to the deposition of extra fat in your liver. This extra fat can cause insulin resistance, and as a result, the response of your body cells to insulin is diminished. Hence, it will increase sugar levels in your blood and also encourage more fat deposition in your liver, causing further damage. But if you decide to follow a healthy diet plan, you can reduce your liver fat and, hence, put a stop to this damage.
2. Effect of weight on liver health
Fatty liver often accompanies obesity. If excess fat is present, especially in the abdominal area, it can have adverse effects on the health of your liver. Fatty liver disease can lead to several health problems, like inflammation, metabolic syndrome, type 2 diabetes mellitus, and insulin resistance. A specifically designed fatty liver diet plan not only reduces the disorder symptoms but also helps in losing weight and, hence, avoiding weight-related disorders as well.
The Balanced Bites Recommended 21 Day Fatty Liver Diet Plan
A healthy and carefully prepared diet plan can help achieve great results. A 21 day fatty liver diet plan is popular for tackling fatty liver disease. Here is a week-wise diet plan you can follow to reduce the symptoms to considerable amounts.
Week 1 (Days 1-7):
In the first week, you should put more focus on the cleansing and detoxification of your liver.
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Having green tea at the start of the day. Take foods that are low in glycemic index and fiber but contain a bunch of essential nutrients. Have some fruits to obtain the necessary antioxidants. Avoid having alcohol, sugary meals, processed items, and fried foods. Make sure to stay hydrated with tea and water to promote detoxification.
| Meal | Option | Calories |
| Breakfast | Oatmeal: 1 servingBerries as toppings: ½ cupGreen Tea | 195 |
| A.M. Snack | Carrot sticks (1 serving) with hummus (2 tbsp) | 90 |
| Lunch | Broccoli (1 cup chopped) with grilled chicken (2 oz): 1 serving | 190 |
| P.M. Snack | Banana: 1 mediumAlmond (1 ounce) | 265 |
| Dinner | Baked Salmon (4 ounces) with rice (one cup)Salad with a little olive oil: 1 serving | 710 |
| Total | 1450 |
Week 2 (Days 8-14):
The second week should be centered on obtaining healthy proteins and quality fats.
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You should increase your protein intake with eggs, fish, lentils, or beans. Have quality fats by consuming nuts and olive oil. You should go for plant-based or low-fat items if you opt for dairy. Make sure to continue avoiding sugary drinks and fried items that can lead to fat accumulation in your liver.
| Meal | Option | Calories |
| Breakfast | Hard boil eggsPeanut/Almond butter (2 tbsp)Apple (1 medium)Mixed berries (1 cup) | 435 |
| A.M. Snack | Guacamole (2 tbsp)Whole grain crackers (30g per serving) | 190 |
| Lunch | Vegetarian lasagnaMixed green saladVinegar and oil | 335 |
| P.M. Snack | Zucchini muffins with nuts | 250 |
| Dinner | Spicy green butternut squash enchiladaSmall mixed-bean salad | 400 |
| Total | 1610 |
Week 3 (Days 15-21):
The last week of this fatty liver diet is about maintenance and obtaining essential nutrients.
Keep nourishing your body with antioxidants, essential vitamins, and fiber content. More fiber intake promotes lower calorie consumption and nourishes the gut bacteria, leading to a reduction in inflammation and injury to the liver.
| Meal | Option | Calories |
| Breakfast | Oatmeal (8 oz.) mixed with almond butter (2 tsp.), chia seeds (1 tbsp.), and mixed berries (1 cup)Black coffee: 1 cup | 425 |
| A.M. Snack | Rice cakes (small, plain)Almond butter (2 tsp) | 130 |
| Lunch | Broccoli salad with olive oil and balsamic vinegarGrilled chicken: 3 oz.Baked potato: 1 smallCooked spinach: 1 cup | 395 |
| P.M. Snack | Peanut butter (1 tbsp.) on sliced apples | 95 |
| Dinner | Small mixed-bean saladGrilled salmon (3 oz.)Cooked broccoli (1 cup) | 470 |
| Total | 1515 |
In the last week, you should also keep track of your weight, energy levels, and symptoms of fatty liver. If you observe relief, continue to add familiar foods to your diet. At last, it is always better to consult with your healthcare provider.
A Healthy Lifestyle for a Healthy Liver
Lifestyle has a huge impact on our well-being. For a healthy life, you should exercise regularly and stay hydrated all the time. You can also try out some relaxation techniques like yoga or medication to boost your mental as well as physical health.
If you take care of your diet with the above factors, you will have not only a healthy liver but all your bodily functions will be optimized for your well. Not only that, but keeping yourself fit will also reduce the risk of a number of diseases.
Conclusion
Fatty liver is a disease that occurs if excess fat accumulates in your liver. It mostly affects people with high blood pressure and high cholesterol. However, a balanced diet with considerable amounts of antioxidants, fiber, and essential vitamins can help treat fatty liver disease. Living a healthy lifestyle, managing weight, avoiding stress, and practicing proper sleep management have also been shown to be important.
You should try to avoid processed foods, sugary beverages, and fried foods. Also, increasing protein and fiber intake is encouraged. Keeping all this in view, a fatty liver diet plan for 21 days is found to be a successful and promising method of getting rid of fatty liver. You can follow a 21 day fatty liver diet plan specifically designed to reduce the symptoms of fatty liver.
