Physician Zhang Jiaming said that fatty liver is not necessarily related to drinking, and people with normal weight may also have liver fat accumulation. Increasing the intake of vegetables, beans, whole grains, walnuts and green tea can help improve liver and visceral fat; the picture is a situational photo.
It is estimated that about one in every three adults worldwide has fatty liver! Most people who do not drink alcohol and are not overweight may still have fatty liver, which may increase the risk of cancer. Zhang Jiaming, chairman of the Society for Precision Preventive Medicine, cited research and pointed out that early-stage fatty liver disease has the opportunity to be improved through diet and lifestyle adjustments. The study found that if the "green Mediterranean diet" lasts for 18 months, liver fat will be reduced by 38.9% on average and visceral fat will be reduced by 14.1%. If you want to improve fatty liver, you can master 4 principles: drink less sugary drinks, increase dietary fiber, eat nuts in moderation, and reduce red meat and processed meat.
Zhang Jiaming posted on Facebook "Gene Physician Zhang Jiaming" and shared that many people discover during health check-ups that their livers have begun to accumulate fat even though they do not drink alcohol and are not particularly overweight. Early-stage fatty liver disease can still be improved through diet and lifestyle adjustments, and some people have the opportunity to restore liver fat to the normal range.
A study published in the international medical journal "Gut" in 2021 found that after 18 months of adopting the Green Mediterranean Diet, liver fat was reduced by an average of 38.9%. An analysis published by the same research project in "BMC Medicine" in 2022 also found that the green Mediterranean diet reduced visceral fat by an average of 14.1%, which was 2.35 times the reduction of the traditional Mediterranean diet.
Zhang Jiaming explained that this study, called DIRECT-PLUS, divided 294 adults into 3 groups, all of whom were given exercise recommendations and followed for 18 months. In the general healthy diet group, the average weight loss was 0.4%, the visceral fat was reduced by 4.2%, and the liver fat was reduced by 12.2%. In the traditional Mediterranean diet group, body weight decreased by 2.7%, visceral fat decreased by 6.0%, and liver fat decreased by 19.6%. In the green Mediterranean diet group, body weight decreased by 3.9%, visceral fat decreased by 14.1%, and liver fat decreased by 38.9%.
Improve fatty liver disease by starting with 3 meals a day
Zhang Jiaming went on to say that the green Mediterranean diet is based on the original Mediterranean diet, eating more vegetables, beans, whole grains, nuts and other plant foods, increasing the intake of plant polyphenols, while reducing red meat and processed meat. The study specifically included 28 grams of walnuts per day, 3 to 4 cups of green tea, and phytonutrient-rich turnip root (Mankai). To put it simply, eating more plant-based foods, taking in more natural polyphenols, and eating less red meat can help the body improve fat metabolism and reduce the accumulation of fat in the liver and viscera.
How should people integrate research results into their lives? Zhang Jiaming suggested that to improve fatty liver, you can start with 3 meals a day. You might as well start with the following 4 changes:
●Change No. 1, reduce sugary drinks
Hand shake drinks, soda drinks, sweetened coffee and fruit juices can easily add sugar and calories. Start by replacing one cup of sugary drink per day with boiled water or sugar-free tea.
●The second change is to increase dietary fiber
Let vegetables account for about half of the plate at lunch and dinner, with tofu, fish, eggs and an appropriate amount of whole grains. You can work towards 25 to 30 grams of dietary fiber every day.
●The third change is to consume nuts in moderation
You can refer to the 28 grams of walnuts in the study and replace some biscuits and desserts. Remember to replace snacks to avoid adding extra calories.
●The fourth change is to reduce processed meat and excess red meat
Don’t eat bacon, sausage, and ham every day. Instead, choose more fish, tofu, beans, and other high-quality proteins.
Zhang Jiaming concluded that people do not need to change all their habits at once. It is good to first pick one or two things that they can do consistently and adjust slowly. Fatty liver disease does not mean that the liver will never return to a healthy state. Fatty liver disease still has a chance to improve, and the sooner you start, the better.
