Discover 8 Keys to Reversing Non-Alcoholic Fatty Liver Disease & Preventing Further Harm!

There is no medical treatment as such for non-alcoholic fatty liver disease and over time fatty liver disease can destroy your liver. The good news is that “reversing non-alcoholic fatty liver disease” is possible by implementing these 8 key dietary and lifestyle changes. However, don’t wait too long as this is a serious condition that will lead to irreparable damage if these changes are not made.

Let’s Begin by Getting a Better Understanding of this Disease

Approximately 25% of Australians have been diagnosed with non-alcoholic fatty liver. It is more prevalent in people who are overweight and have high blood pressure. Fatty liver disease is just what it sounds like, the build-up of fat inside your liver cells. Fatty liver disease can be caused by alcohol abuse, especially binge drinking, eating highly processed, packaged foods and drinks.

If alcohol is the main cause, it is called Alcoholic Fatty Liver Disease. More commonly, fatty liver is caused by metabolic syndrome, in which case it is called non-alcoholic fatty liver disease, or NAFLD.

Understanding Metabolic Syndrome and Who is at Risk

Metabolic syndrome is not classed as a disease within itself. It is a group of risk factors, that are warning signs and they begin to produce unwanted symptoms of ill-health. If these warning signs and symptoms are not addressed by implementing healthy dietary and lifestyle changes, then it can lead to disease.

Risk & Causative Factors Associated with Metabolic Syndrome:

• Obesity – Obesity is qualified if a person’s body weight is 20% over the recommended BMI weight. (increased fat in the abdomen/waist), A waistline of 40 inches or more for men and 35 inches or more for women (measured across the belly).
• High Blood Pressure – A blood pressure of 130/85 mm Hg or higher or taking blood pressure medications.
• Diabetes, Insulin Resistance, Gestational diabetes. A fasting blood glucose (sugar) level greater than 100 mg/dl or is taking glucose-lowering medications.
• High Cholesterol – A high-density lipoprotein level (HDL) less than 40 mg/dl (men) or under 50 mg/dl (women). A triglyceride level above 150 mg/dl.

In short non-alcoholic fatty liver disease is a precursor of metabolic syndrome. The simple facts are that if you don’t make some serious health changes you are going to be one very “sick person.” This I am sure you don’t want to happen, so here are the 8 key steps to reversing non-alcoholic fatty liver disease and metabolic syndrome. Restoring your health, preventing further damage and disease.

8 Key Steps to Reversing Non-Alcoholic Fatty Liver Disease and Metabolic Syndrome

1. Limit Alcohol Intake

There are two types of fatty liver disease — alcoholic fatty liver and non-alcoholic fatty liver. Alcohol abuse leads to alcoholic fatty liver and abstaining from alcohol in such cases is necessary. Trust us, it will cause the fatty liver to subside within six weeks.

When there is no alcohol consumption or moderate intake of alcohol and there is still fatty liver, it is called non-alcoholic fatty liver (NAFLD). In such cases, reduce your alcohol intake further and drink not more than 1-2 small drinks occasionally. Learning to say “NO” is an important word when letting go of anything that will harm your health.

Click Here to Read 4 Important Steps to “Saying NO”.

2. Eat Smaller Meals Every 2 to 2 1/2 Hours

Eating small and frequently will enhance your metabolism and will help you lose weight. Losing weight is a necessary step to healing your liver quicker and more efficiently. What I am talking about here is that eat regular three meals per day, ensuring that you have smaller portions, then include for example a mid-morning snack, a handful of dry roasted almonds with an apple or other piece of fruit, or a bowl of fruit with yogurt. Clear vegetable soups make a great snack between meals.

3. Eating your Daily Requirement of Healthy Protein

Eating a healthy, daily protein requirement provides you with essential nutrients, will help boost your metabolism, and will help with your weight loss, therefore supporting the faster restoration of your liver. An adult or even a child needs to consume a minimum quantity of protein on a daily basis. An easy way of measuring your portion size is that being the size of the palm of your hand. It is quite common that the majority of us, do not eat enough protein per day. Protein isn’t just found in meat and dairy products. There is healthy protein found in nuts, seeds, legumes, and vegetables that will help to make up your daily requirement of protein.

Protein-Rich Sources Include:

• Lean meat (chicken, egg whites, fish).
• Dairy and dairy products. Dairy alternatives include goat's milk and cheeses, almond milk, soy milk, and coconut milk.
• Vegetables include sweet potato, carrots, broccoli, spinach, kale, asparagus, cauliflower, and brussel sprouts.
• Nuts and seeds.
• Pulses, legumes, and wild rice.

4. Add 3-4 servings of Vegetables and 2-3 of Whole Fruits

Fiber acts as a natural scavenger, thus adding vegetables, whole fruits mean fruit that isn’t juiced or cooked, and whole grains will help remove excess fat from the liver. It will also promote weight loss and control blood sugar levels, which will indirectly help heal the liver faster. 

Vegetables (green leafy, red, yellow, and orange-colored vegetables like beet, carrots, yellow pumpkin, yellow or red bell peppers, etc.) and whole fruits (berries, kiwi, orange, pomegranate, pineapple, etc.) are rich sources of antioxidants. Eating your greens is an important step toward a healthy heart.

5. Eating Healthy Fats

Research has shown that consuming Omega-3-rich fats and monounsaturated fats helps reduce hepatic lipid and improve liver fat in people with NAFLD. Also, Omega-3 fats are anti-inflammatory in nature, which will protect the liver from any inflammation. Thus, add the following rich sources of omega-3 and MUFA to your daily diet. Omega-3 rich sources – fish such as Atlantic Salmon, Barramundi, Melrose fish oil, walnuts, flaxseeds, flaxseed oil Monounsaturated fat sources – olive oil, avocado, avocado oil, nuts.

6. Eliminate Saturated Fats

Saturated fats are those which are solid at room temperatures like butter, ghee, margarine, cheese, full-fat dairy foods, and red meat. Consumption of these enhances the deposition of fats in the liver. Thus, they should be completely avoided. To help with avoiding saturated fats, stop buying processed and pre-cooked meals, fast food, and baked foods.

Learn – The Secrets Behind Good & Bad Fats.

7. Eliminate Consumption of Sugar Laden, Fatty Foods

Eliminate sugar-laden, fatty, deep-fried, baked foods. These include foods such as mass-produced bread, all soft drinks, milk flavored drinks, packaged, processed foods, and meals. They will rob you of your health and quality of life.

Learn why sugar is a direct road to heart disease, Diabetes, Alzheimers, Cancer, and Gallstones. When eaten on a regular basis and take up a large proportion of your daily food intake.

8. Plan Regular Daily Physical Activity

A minimum of 30 minutes of moderate activity, six days a week is necessary to lose weight, control blood sugar levels, and thyroid as well as lipid profile. In totality, it will make sure that fatty liver reversal is happening at a good pace.

If you Choose Not to Change your Habits These are the Stages of Liver Damage

Just in case you are not convinced to make these changes this is what will happen to your liver if you don’t. Liver damage finally leads to cancer and then “death”. Death not necessarily being the scary factor here, but the loss of your quality of life is something I am sure you would like to prevent.

Learn More About the Foods to Eat & Why with Easy to Follow Recipes – Julie’s eBook Eating to Live

Learn simple & easy ways to improve your daily diet by understanding the foods to eat and why. Click here to purchase & download your eBook now!

No matter where you are on your journey to improving your health or becoming well. If you are wanting to learn the keys to mastering a life of health, happiness, and vitality, a roadmap that you can follow, to give you the necessary guidance and support to build a strong foundation, guiding you through making the necessary changes in order to finally learn the elements of taking charge of your health and in turn your life, you have come to the “Right Place”.

Three Membership Options Available for You 

1: Community Membership – Stepping your foot into the ocean of learning about your body and your health.

2: Founding Membership – You want to know more? This takes you to the next level of learning more with serious insights into unlocking the keys necessary: to master a life of optimal health, happiness & vitality.

3: Transformational Membership – Is the “all access pass”. As soon as you activate your membership, the whole site and all benefits unlock immediately. It is the “transformational building block” necessary for making positive changes to every aspect of your life. Giving you the guidance and support to achieve the life you want, your dreams, and your inspirations. It also is about making health a natural part of your daily living. Not to be a chore or a challenge but to become a “natural” way of living.

Begin your Journey with my Free Community Membership 

Click here to join now!