Fatty liver has become an increasingly common health problem, affecting millions of people worldwide. Far from being an isolated liver condition, this disorder has its roots in metabolic issues such as insulin resistance and chronic inflammation. The good news is that with a structured and progressive approach, it's possible to reverse this condition and restore liver health.
Below, we present a practical plan divided into three phases to effectively combat fatty liver. This staged approach will allow you to implement gradual and sustainable changes, focusing first on the most important factors before moving on to optimization.
Phase 1: Reducing Insulin Resistance and Inflammation
The first phase focuses on addressing the root causes of fatty liver: insulin resistance and inflammation. According to studies published in Diabetes Spectrum, insulin resistance is the key factor behind the development of fatty liver.
Step 1: Reduce Refined Sugars and Starches
The first step, although not always the most comfortable, is fundamental:
- Decrease consumption of refined sugars and starches
- Eliminate carbohydrates at breakfast (excellent starting point)
- Reduce consumption of high-fructose corn syrup
- Moderate fructose intake, even from fruits
If you need to include fruits in your diet, opt for those with lower fructose content such as berries (raspberries, blueberries, strawberries) and avoid sweeter tropical fruits.
Step 2: Incorporate Anti-inflammatory Foods
Once you've eliminated problematic foods, it's time to add elements that help your liver:
- Sulfur-rich foods like garlic, onion, leeks, and cruciferous vegetables (broccoli, cauliflower, cabbage)
- Foods rich in polyphenols like berries, açaí, and fruit extracts
- Omega-3 fatty acids from fatty fish or fish oil supplements
- Moderate amounts of aged cheeses (parmesan, pecorino romano)
Omega-3s are especially important, as studies published in Gastroenterology Research and Practice showed significant improvements in fatty liver disease with their regular consumption.
Step 3: Light Physical Activity
To start, the ideal approach is:
- Walk approximately 150 minutes per week
- Divide this time into manageable 20-30 minute sessions
- Maintain a moderate but consistent pace
This light activity can reduce liver fat by approximately 4%, according to recent studies.
Phase 2: Fat Metabolism and Liver Regeneration
After approximately one month in phase 1, you can advance to the second stage, focused on improving fat metabolism and promoting liver regeneration.
Step 1: Focus on Protein and Fiber
To optimize metabolism:
- Increase protein intake to enhance the thermic effect and satiety
- Incorporate more soluble fiber (chia, flax) to reduce carbohydrate absorption
- Create balanced meals that allow you to go longer without hunger
Step 2: Increase Time Between Meals
Studies published in Cell Metabolism revealed that intermittent fasting can significantly reduce liver fat:
- Try skipping breakfast or lunch
- Create shorter eating windows (8-10 hours)
- Even without radically changing calories, this approach showed a 2.25% reduction in liver fat
Step 3: Resistance Training
Add strength training in this phase:
- Alternate between aerobic exercise and resistance training
- Aerobic exercise reduces levels of the ALT enzyme
- Strength training improves the AST enzyme
- Conduct sessions on alternate days for optimal results
Phase 3: Optimization and Maintenance
The final phase, generally after 2-3 months, focuses on refining and maintaining the results achieved.
Step 1: Sleep Optimization
A study with more than 5,000 people identified lack of sleep as a main risk factor for fatty liver:
- Improve sleep quality with a cool room
- Try a hot bath or sauna before bed
- Consider supplements like tryptophan (500-1000mg), theanine (200-600mg), or magnesium (400-600mg)
- A moderate improvement in sleep reduces the risk of fatty liver by 29%
Step 2: Circadian Signals
Maintain a consistent rhythm:
- Eat only during daylight hours
- Establish regular schedules for meals and exercise
- Avoid eating after sunset
Step 3: Maintenance with Intermittent Fasting
For long-term results:
- Practice 18-20 hour fasts two days per week
- Exercise on these fasting days, preferably with resistance training
- After fasting, prioritize proteins and moderate fats, avoiding carbohydrates
This progressive approach allows you to gradually adapt to new habits, addressing fundamental problems first before moving on to more detailed optimizations. With patience and consistency, it's possible to reverse fatty liver and regain optimal metabolic health.
Remember that each person is unique, and it's important to consult with a healthcare professional before making significant changes to your diet or exercise routine, especially if you have pre-existing medical conditions.