Fatty Liver Diet – A 1200 Calorie Diet Plan That Works To Shed Weight And Reduce Fat In The Liver
A fatty liver diet should focus on shedding pounds and reducing excess body fat. By reducing excessive fat consumption, the possibility of fat overload in the liver will be greatly reduced. In general, people with fatty liver disease (FLD) are advised to follow a diet of 1200 to 1500 calories. Fats should not make up more than 30% of calories.
To clarify this more perceptibly, we can do slight math to figure out how many grams of fat you should consume daily. If no more than 30% of a 1200-calorie diet is to come from fat, then that means no more than 360 calories should be fat calories (1200 calories x 0.30 = 360).
One gram of fat equals 9 calories. So no more than 40 grams of fat should be consumed each 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 amounts of protein and fat. A diet like this can help FLD patients lose up to 2 pounds per week. Here’s how this diet should be broken down.
6 ounces of protein (stick to lean white meats like fish, turkey, and chicken, or get your protein from plant-based sources like beans)
4 or more servings of vegetables (greens, leafy greens, legumes, or others high in folic acid)
3 portions of fruit (we recommend citrus fruits with a high content of vitamin E and vitamin C)
5 servings of high starch foods such as potatoes or whole grain bread
3 servings of fat (try to stay away from saturated fat and choose unsaturated fats in limited amounts instead)
2 servings of dairy (low-fat and non-fat alternatives)
It is important not to skip any meals. Calories should be spread out and consumed throughout the day. For example, 300 calories for breakfast, 100 calories for morning snack, 300 calories for lunch, 50 calories for an afternoon snack and 450 calories for dinner.
These numbers are for guidance only and are not set in stone. You may find it easier to eat less for breakfast, lunch and dinner and have several small snacks throughout the day.
An important part of this type of fatty liver diet plan is not to exceed the 1200 to 1500 calorie limit per day. Eat small meals regularly rather than one large meal at a time to prevent your body from going into starvation mode and producing fatty acids that can further overload your liver. For the same reason, try to gradually lose a pound or 2 per week rather than trying to drop dozens of pounds at once.
There are many fatty liver diet recipes to keep your taste buds from getting bored.