7 FORBIDDEN FOODS for FATTY LIVER and 11 Best Foods and Habits for Hepatic Steatosis

do you have liver fat hepatic steatosis in this video I'm going to tell you the seven foods that you should avoid the seven types that can harm your liver can increase the fat process in your liver the seven foods that you're going to remove and also I'm going to tell you the best foods that you're going to include in your diet along with the best practices if you do these 19 things that I'm going to talk about here seven to take out and 11 to include you'll be doing a great good to your liver and

this is also going to contribute to the treatment of liver fat in mild and moderate cases you can even reverse this hepatic steatosis process the infiltration of fat fatty liver so pay close attention and you're going to promise me that you won't stop any type of treatment with your doctor or any medicine that he prescribed any measure that he told you to do because this video does not substitute a doctor's consultation but I'm sure that your doctor will thank you because you'll really have a much better chance of improving your liver fat let's go starting

then by the list of foods that you're going to eliminate what are the types of foods that you will no longer consume later I'll talk about the best ones keep in mind that both lists are equally important got it so let's go there are seven number one simple sugar but I'll include carbohydrates not only the refined sugar you add to your diet like sugar and coffee I hope you don't drink drink sweetened coffee but if you do know that you have to remove the sugar from the coffee any type of refined sugar sugar that you

add to the diet but not only that simple carbohydrates what are simple carbohydrates when you ingest simple carbohydrates your body digests them it will increase your blood sugar soon you will have an insulin Spike you will have this entire process a metabolism that's not favorable to those who have fatty liver disease so simple carbohydrates like bread pasta cakes and I'm referring to regular bread made with wheat flour including breads that use normal wheat flour these are the type of foods you should avoid hence why I explained they can worsen fatty liver development are does this

mean I can't ever eat bread again in my life no these are foods that you should pay more attention to preferably avoid them if you can if you are going to consume pasta go for whole wheat pasta for example ah but I've heard that there isn't much of a calorie difference indeed you're right there isn't much of a calorie difference between regular pasta and whole wheat pasta but whole wheat pasta has more fiber which can help in this process it lowers the glycemic index so it's better to avoid but if you're going to consume you

should prefer Whole Foods also with grains that can help in this process so added sugar simple carbohydrate preferably avoid it number two sausages like salami Copa paham turkey breast look you thought turkey breast was healthy and it's not all right because these foods have preservatives nitrates nitrites they've even been linked to an increased risk of bowel cancer colorl cancer and it also has a high amount of sodium salami for example and you have to be careful with sodium as well fat in the liver is often associated with other diseases such as high blood pressure why

these diseases are diseases of metabolism increased blood fats diabetes increased triglycerides so you have to take care of the sodium issue as well so avoid sausages you'll do a huge good for your health number three be careful with drinks sodas sweetened beverages even full fat juices with no added sugar why because the sugar and fruit is very concentrated like grape juice orange juice here it's the opposite of food you should prefer Whole Foods but the drinks the drink called whole drink means it has no added water in other words it's a more concentrated drink and

for those with liver fat you need to be careful because you're consuming a high amount of sugars and a simple sugar which will increase your blood sugar and will exacerbate the hepatic steatosis process of course this applies to item number one that I explained if you take a sip of grape juice it's not going to cause you to have liver fat but if you have liver fat you need to be cautious with sweetened soda drinks oh but isn't grape juice healthy don't grapes have polyphenols don't they have antioxidants yes grape juice is healthy here I'm

specifically talking to those who have liver fat or who are treating another disease like diabetes you need to avoid grape juice and orange juice got it number four before number four don't forget to like this video and aim for 10,000 likes if you're helping yourself and enjoying this format you've noticed that I didn't even make an introduction I've already jumped straight into the foods you request a lot so don't forget to like and enjoy this video number four avoid condiments you know those herbs and spices that come in packets which you put on meat or

chicken many of these are high in sodium and also contain dyes preservatives and sauces who puts dressings on salad some sauces are high in fat Caesar salad did you know that Caesar salad dressing has saturated fat you should avoid it if you have fatty liver disease after all salad time is not the time to be ingesting bad fats ketchup mustard and mayonnaise are s ources that you should avoid adding to your food many sources also contain preservatives and some even have dyes but even if you choose a brand that is free of these you'll still

end up consuming simple sugars and carbohydrates which could worsen your metabolic issue so if possible refrain from eating spicy food to which you keep adding spices number five abstain from alcohol alcoholic beverages exclude them from your routine and diet knowing how Al alcohol affects our body if you have fatty liver it could exacerbate this condition but I heard a doctor say that even one drink a day won't harm the liver in this case we need to consider two groups the first group includes people with fatty liver caused by alcohol in this case total abstinence is

necessary there's no room for discussion if the fatty liver isn't caused by alcohol according to the guidelines even one drink wouldn't hurt however it's very hard to know the impact of alcohol and how much it has contributed to fat in your liver so I strongly suggest you entirely cut out alcohol so no alcohol at all will greatly benefit your health if you have liver fat number six avoid pork lard and coconut oil did you think coconut oil was healthy or pork L write in the comments because if you have liver fat you should avoid these

fats I don't know who said eating lad was healthy guys for God's sake have some sense and stop eating pork lad there are a lot of videos here I know claiming that animal fat wouldn't harm humans which is a complete lie a total fallacy well animal fat like pork lad contains many saturated fats that can increase your bad cholesterol your LDL which is demonstrably increased by LDL of course in excess increased like I'm saying you're going to have a higher chance of having a stroke of having a heart attack so stop eating pork fat okay

and coconut oil too I know there's a lot of marketing about coconut oil but it's not healthy it's high in saturated fats and number seven that you're going to avoid take it easy here we're getting to the list of best habits best foods but number seven is that you also should cut out ultra-processed Foods so fast foods for example if you go to the market boxed Pizza frozen pizza you're going to avoid it frozen Burger you're going to avoid these Foods then peel more and unwrap less it's a tip that will do a lot of

good for your health but avoid ultr processed foods there's already a strong association between High consumption of ultr processed foods and liver fat okay let's move to the list of the best remember there are a lot of good things on this list because every video that I talk about liver fat there's always someone who comments it's the most liked comment by the way I already know what to do about liver fat if it's good stop eating if it's bad you should eat everyone enjoys that Comon joke about it but I'm debunking it because it's not

true if you who are watching don't believe this I'll prove it to you in this video you shouldn't do what these people are saying all right there are 11 let's begin number one consume fruits with a low glycemic index but there's no fructose excess fructose is what damages the liver so you shouldn't eat fruits the normal way but aim for fruits with a low glycemic index a low glycemic load what does that mean what is a low glycemic index when you eat a certain fruit it won't raise your blood sugar a low glycemic load means

a low quantity of sugars for instance guava avocado strawberry Plum unpeeled Plum and unpeeled apple all these fruits are good for people with fatty liver why because they contain vitamins minerals antioxidants and fiber so they're beneficial to your health oranges are also a good fruit just remember you have to eat the orange with the pulp with the fiber part it's no use just juicing the orange as you've already seen that juice is one of the worst foods for those with fatty liver but eating oranges is a good alternative number two what will you do if

you have a fatty liver subscribing to this channel here is very important maybe the most important if you're not a subscriber I invite you to subscribe and if you are enable notifications click on the Bell to mark all options otherwise you won't improve your fatty liver just kidding that's not the Second Step just a reminder that you really need to subscribe to this channel let's move on to the second step add lean proteins like chicken eggs and fish but I don't have access to Salmon tuna or sardines which are fish that have omega-3 a good

type of fat that can even help with this process but here I'm indicating lean proteins do you remember what I said so if you have access to other fish that can also work because you will be consuming the amount of protein protein you need without excess saturated fats and of course if you have access to these fish that I mentioned which are cold water fish especially sardines then that also has an additional benefit to your health but add lean proteins and the Egg can people with fatty liver disease eat eggs yes ah but in the

yolk you should eat the egg white with the yolk because the egg white has proteins but the yolk also has many vitamins like B vitamins which are good for your health so you don't need to be afraid of eating eggs up to one or two eggs a day that is healthy and you should consume at least the minimum amount of protein so lean proteins essential for those with fatty liver disease number three vegetables like lettuce arugula broccoli cauliflower carrots cucumbers and radishes they are excellent you should add them to your diet why they will provide

you with fiber vitamins minerals and you will also be more satisfied you'll eat less so it's very important that you add vegetables to your diet which vegetable do you prefer put it in the comments because I always like to read them ah Chote it's worth eating coyote too it's not worth saying it doesn't have taste in another video I talked about Chote and it received a lot of criticism but Chote is actually a great vegetable I really like Chote number four add foods with anti-inflammatory properties such as cocoa so 70% dark chocolate it has the

good type of fat can help you with that there are even studies showing cocoa can reduce blood pressure coffee coffee is another food with anti-inflammatory properties there are studies relating to those with sta hepatitis fat induced liver inflammation showing that coffee can even help in this process because it has toopal which is vitamin E they contain polyphenols flavonoids antioxidants coffee is an excellent food food green tea and here I'm talking about Green Tea not green tea capsules there it's different green tea capsules have been associated with increased risk of hepatitis inflammation in the liver in

fact some people even had to undergo a liver transplant because of green tea capsules so it's not about taking capsules of this and that all right capsules of turmeric include turmeric in your diet don't keep taking supplements taking capsules of this and that thinking you're doing something good for your health give preference to actual food take these foods you can do it you don't need to take all these foods but from each group choose the ones you like the most so foods that have anti-inflammatory potential which other one garlic for example garlic has allisin it

can also Aid in this process oh but I'd like to add my doctor told me that drinking coffee won't resolve the issue of fatty liver disease it will not cure fat in the liver that's right I'm not claiming that these foods are the cure for you to actually improve your liver fat you have to make many modifications Lifestyle Changes then yeah but these foods that have anti-inflammatory potential they can definitely help in this process they are not the Cure but they do help and there are many studies that show this number five stay hydrated often

your brain confuses the sensation of thirst with the sensation of hunger you end up eating more because you're dehydrated this is also scientifically proven what should you do at least an ounce per 2 lb of body weight so a person who weighs 200 lb on average should consume almost 34 of water in some specific situations this could be modified for example those who have kidney disease who have weak kidneys are on hemodialysis for example in this case the nephologist can indicate another value so it's not for everyone but as a rule if you don't have

any other serious health problems 30 mlit per kilogram of weight you will be hydrating properly and will also have benefit for various issues in your body number six add olive oil you've seen that coconut oil that L are bad fats olive oil is not olive oil has unsaturated fats mons saturated fats polyunsaturated fats which can help you in this process including increasing the good colle cholesterol HDL so it's worth adding olive oil not to mention the antioxidants the anti-inflammatory potential it has in olive oil another thing that people say here is if you heat it

if you sauté the vegetables for example in olive oil it will become a toxic food which is a big lie the smoke point which we call olive oil you can't reach it on the stove in your house then you can saute the vegetables you can heat the olive oil a little what you can't do is overheat it okay so that's another myth you're witnessing various myths that I'm discussing in this video as it's crucial it's a metabolism experts duty to disseminate information number seven easily incorporate fiber if you add chia seeds or flax seeds for

instance if you're going to eat a piece of fruit those fruits I mentioned sprinkle a bit of chia add some flax seed it's beneficial for your gut proven to reduce the risk of bowel cancer colorectal cancer incorporating fiber in your diet it'll decrease in the glycemic index of your meals you'll digest food more efficiently it will also satisfy you more it's very essential that you incorporate these fibers in your diet not to mention that it has good fats they can improve your cholesterol there really are several benefits I can make a video just about Chia

just about flax seed oh but what about oatmeal is oatmeal beneficial for those with fat in the liver no if you have fat in your liver you should avoid oatmeal because most oatmeal is made up of sugars of carbo hydrates so avoid oatmeal there was a video where I said that I consumed oatmeal yes I do oatmeal is a healthy food the question here is for those who have fat in their liver you have to remember that I'm talking specifically about fatty liver disease and oatmeal is not a good deal it's more worthwhile for you

to use chia or flax seed you'll be doing good for your health number eight and here's a habit you should have your sleep your sleep how many hours a day day are you sleeping Studies have shown that people who slept less than 6 hours had an increase in metabolic diseases such as fat in the liver so pay attention to your sleep and also to your routine because it's essential for your body to understand what time of day it is there was another study that found that people who slept during the day and stayed awake at

night also had a higher risk of fatty liver metabolic diseases and type 2 diabetes so it's worthwhile to regulate your routine and sleep for at least 6 hours then there's another debate whether 6 or 8 hours is ideal let's agree on 6 hours here because I know for 8 hours many people don't have the luxury to sleep that long but if you focus on six hours six little hours a day you'll be doing good for your health and why is it important to regulate your routine because of certain hormones like cortisol which is naturally higher

in the morning and decrease es throughout the day it reaches much lower levels at night it's crucial that your body grasps what time of day it's in even for hormone production number nine exercise I've been slow to mention physical activity if you've got fat in your liver you should engage in at least 150 minutes of physical activity each week divide that up into three or more sessions for instance 30 minutes five times a day an achievable goal wouldn't you say or 50 minutes Thrice weekly what kind of exercise should you do the one you enjoy

the most it could be running walking water aerobics or swimming choose an activity that's accessible to you you can even do it at home or while walking down the street joining a gym isn't a must sometimes you live in a city without one or lack the means to access one but make sure to engage in physical activities don't get hung up on which exercis is the best ideally exercises against resistance like gym workouts or swim swimming or even exercises that strengthen muscles they're going to help you with this metabolic issue a bit more lowering blood

sugar improving the fat content in the liver but if you can access walking for example if you can go for walks do it it also will benefit your health and if you want to take it a step further there are studies that show that those who do 250 minutes per week have an added benefit so it's worth it if you can manage if not 150 minutes per week I'm already very satis ified it's not worth doing it all in one day then it can actually be worse weekend athletes as they are called that person who

does nothing all week and comes on Saturday does a lot of exercise That's not healthy you should at least split it into three or more times agreed number 10 evaluation for other diseases it's very common when I see patients with fatty liver people become very focused oh I have fat in my liver forget about other changes what other change increases your risk of having fat in your liver changes in the thyroid for example if your hormones are out of whack it'll be a lot tougher for you to improve your fatty liver other hormonal changes like

too much cortisol being made can also make this liver fat process worse even cause fatty liver so it's really important to look at this part of other diseases and also to treat Associated diseases which are more common in people with fatty liver which is a metabolic change so changes in cholesterol high blood pressure diabetes so pay attention how are your exams going do you get regular checkups it's really important to also look of course with a doctor's help for these diseases that can be linked to or even worse in fatty liver and then if you

have any hormonal issues it'll be a lot harder for you to get better even if you do everything right number 11 and here I'm going to put a really big ass risk number 11 I want you to pay attention if you do it the wrong way you can even worsen fat in the liver which is Weight Management there was a study that found that patients who had fat in the liver and reduced it from 5 to 8% they had an improvement in this issue of hepatic steatosis so weight control is very important but why did

I put the asterisk because if you do a very rapid weight reduction which is the case for many people the liver can even be injured it can increase necrosis it can cause more death in liver cells worsening this issue of fat in the liver but what would be a sudden or rapid weight loss according to the American Diabetes Society a safe amount for you to lose weight is half to 1 kog per week values higher than that so 10 kog in a month is not good for your liver at all ah but restrictive diets restrictive

diets can even worsen the issue of fat in the liver this happens a lot in practice you get there uh but I lost 20 to30 in a month I didn't eat hardly anything and the fat in my liver got worse so now you know why so slowly change your lifestyle doing these habits that I explained adding the best and removing the worst foods you will do yourself a lot of good for your health from 0 to 10 what rating do you give this video if it's a 10 I'll make more videos like this and write

in the comments what part of the world you're from what country what city I'm talking about Porto Allegre but I've lived in many cities around the world and I always like to read it gives me great pleasure to meet friends and acquaintances here in the comments so be sure to write your city now I'm going to give you a suggestion to watch you saw that I talked about fruits for the fat in the liver the best fruits there's a video where I explain the worst fruits the ones you'll avoid and also talk more about the

best ones do you want to understand more about it so watch this video here which I'm sure will be good for you a hug see you next time