Fatty Liver Diet: A 1200 Calorie Diet Plan That Works For Weight Loss And Reduces 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 the calories should be made up of fat.
To explain this in a more tangible way, we can do a little math to determine 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, 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 focus on high 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 (eat 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 fruit (citrus fruits rich in vitamin E and vitamin C are recommended)
- 5 servings of starchy foods like potatoes or whole grain breads
- 3 servings of fat (try to stay away from saturated fat and opt for unsaturated fat in limited amounts)
- 2 servings of dairy (focus on low-fat and fat-free alternatives)
It is important not to skip any meals. Calories need to 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 at breakfast, lunch, and dinner, and have a few more small snacks throughout the day.
The important part of this type of fatty liver diet plan is not to exceed the limit of 1,200 to 1,500 calories per day. Eat small meals regularly instead of one big meal at one time to prevent your body from going into starvation mode and producing fatty acids which can lead to further fat congestion in the liver. For the same reason, strive to lose weight gradually by a pound or 2 a week rather than trying to shed dozens of pounds at a time.
There are many diet recipes for fatty liver that will prevent your taste buds from getting bored.