Fatty Liver Diet: A 1,200 Calorie Diet Plan That Works To Lose Weight And Reduce Fat In The Liver
A fatty liver diet should focus on losing weight and reducing excess fat in the body. By reducing excessive fat intake, the possibility of fat congestion in the liver is greatly reduced. In general, it is recommended that people with fatty liver disease (FLD) follow a 1,200 to 1,500 calorie diet. No more than 30% of calories should be made up of fat.
To explain this in a more tangible way, we can do a little math to figure out how many grams of fat you should be consuming each day. If no more than 30% of a 1,200 calorie diet should be made up of fat, then that means no more than 360 calories should be calories from fat (1,200 calories x 0.30 = 360).
One gram of fat equals 9 calories. Therefore, no more than 40 grams of fat should be consumed per day (360 calories / 9 calories per gram = 40 grams).
A 1,200 to 1,500 calorie diet should aim for large amounts of complex carbohydrates with limited protein and fat. A diet like this can help FLD patients lose up to 2 pounds per week. This is how this diet should be broken down.
- 6 ounces of protein (stick with lean white meats like fish, turkey, and chicken or get protein from plant sources like beans)
- 4 or more servings of vegetables (vegetables, leaves, legumes, or others high in folate)
- 3 servings of fruits (citrus fruits high in vitamin E and vitamin C are recommended)
- 5 servings of foods that are high in starch, such as potatoes or whole grain breads
- 3 fat servings (try to stay away from saturated fats and instead opt for unsaturated fats in limited amounts)
- 2 servings of dairy (focus on low-fat and fat-free alternatives)
It is important not to miss any food. Calories must be broken down and consumed throughout the day. For example, 300 calories for breakfast, 100 calories for a morning snack, 300 calories for lunch, 50 calories for an afternoon snack, and 450 calories for dinner.
These numbers serve as a guide only and are not set in stone. You may find it easier to eat less for breakfast, lunch, and dinner, and have a few smaller snacks throughout the day.
The important part of this type of fatty liver diet plan is not to exceed the 1,200 to 1,500 calorie limit per day. Eat small meals regularly instead of a large meal at one time to prevent your body from going into starvation mode and producing fatty acids that can lead to increased fat congestion in the liver. For the same reason, strive for a gradual weight loss of a pound or 2 a week instead of trying to lose dozens of pounds at once.
There are many diet recipes for fatty liver that will keep your taste buds from getting bored.