Introduction: Fatty liver is a “modern disease” that affects everyone.”
Fatty liver (MASLD: Metabolic dysfunction-associated steatotic liver disease) is a disease that can develop in anyone due to poor diet, lack of exercise, and metabolic abnormalities. If left untreated, it can progress to MASH (inflammatory fatty liver disease), cirrhosis, and liver cancer.
However, early fatty liver can be greatly improved in about three months simply by reviewing lifestyle habits. In this issue, we will explain specific methods for efficiently reducing fatty liver based on medical evidence.
1. what does it mean to reduce fatty liver? ｜The goal is not “weight loss” but “liver fat reduction
Fatty liver is a condition in which fat accumulates in the liver, but it is slightly different from "losing weight = losing weight.
- The goal is to efficiently reduce fat stored in the liver.
- For this reason, it is important to take an approach that maintains or increases muscle mass while losing body fat.
- Liver fat, in particular, tends to decrease faster than body fat, so if you live right, you can see results even in 3 months [1].
2. review of diet｜LOCABO + protein will definitely reduce liver fat.
🔹Sugar restriction (locavore)
- Reducing daily carbohydrate intake to 130 g or less can reduce liver fat (George et al., 2018) [2].
- Refined and liquid carbohydrates such as white rice, bread, noodles, and juices are the worst food group for fatty liver.
🔹Enhanced protein intake
- Consume protein from meat, fish, eggs, legumes, and dairy products, aiming for 20 g x 3 times per meal.
- It increases metabolism, which burns fat while maintaining muscle mass.
🔹Recommended Foods
- Broccoli, asparagus, edamame (protein + fiber)
- Green bananas (Resistant starch improves intestinal environment and liver function) [3].
- Fermented foods (natto, yogurt, miso) and dietary fiber (mushrooms, seaweed)
*For more information, see →[[.Fatty Liver Diet].
Can fatty liver be cured by squatting?
Exercise habits are paramount in improving fatty liver. The following muscle-stimulating exercises are considered effective
| type | Contents | frequency |
| aerobic exercise | Walking (30 minutes per day), jogging, biking, etc. | At least 5 days per week |
| resistance movement | Squats, push-ups, tube training, etc. | At least 3 days per week |
| mixed type | Combined aerobic + muscle training is most effective [4]. | Continuity is important |
In particular, even a minute of squatting per day provides muscle stimulation and supports postprandial blood sugar and fat metabolism.
*For more information, see →[[.How can fatty liver be improved with exercise?].
4. there are also tips on how to consume water and fruits
- Drinking a glass of water with each meal slows the absorption of blood sugar and fat and prevents the accumulation of body fat.
- Ideally, fruits should be chewed and eaten whole, not in the form of juice. In particular, unripe green bananas are better than overripe ones (rich in RS2) [3].
*For more information, see →[[.Can I eat bananas? What is the impact of clean bananas on fatty liver?].
5. supplementation of supplements and medicines is also an option
In Japan, insurance-covered drugs for fatty liver are few, but drugs and supplements available on an unrestricted basis are also attracting attention.
- Vitamin E, omega-3 fatty acids, silymarin, and niacin have been suggested to improve liver function (Sanyal et al., 2010) [5].
- However, consult a physician because overdose or self-judgmental use of supplements may be counterproductive.
*For more information, see →[[.fatty liverand supplements].
6. tips on how to reduce the amount of food intake｜“Not trying too hard” is the secret to continuing to reduce the amount of food intake.
Improvement of fatty liver requires "lifestyle optimization" rather than short-term endurance.
Let's start where we can.
- Weigh yourself daily (recording is key to behavior change)
- Quit sugary drinks (even zero-calorie drinks are not acceptable)
- Take at least 350 grams of vegetables a day with both hands
- The order of meals is vegetables, protein, and carbohydrates.
- Walk, move, and use your muscles as long as you don't get tired.
Summary: Fatty liver can be changed in 3 months.
Fatty liver is often misunderstood as not a "life-threatening disease," but it is a reserve that is directly related to future liver cancer and diabetes risk.
Conversely, however, it is a disease that anyone can improve if they change their lifestyle.
- Diet is based on locavore + protein + intestinal activity
- Exercise should be at a reasonable intensity that can be sustained.
- Utilize supplements and medications as needed with the support of a physician
Knowing how to reduce fatty liver is the first step in creating a healthy axis for your life. We encourage you to start today, one step at a time.
[References
- Stefan N, et al. Causes, consequences, and treatment of fatty liver. Nature Reviews Gastroenterology & Hepatology. 2020;17:144-152.
- George ES, et al. Practical dietary recommendations for NAFLD. Obesity Reviews. 2018;19(8):1164-1172.
- Ni Y, et al. Effect of resistant starch from green bananas on NAFLD. Clin Nutr. 2023;42(5):987-995.
- Oh S, et al. Resistance exercise improves hepatic steatosis in NAFLD. Liver Int. 2015;35(3):1255-1263.
- Sanyal AJ, et al. Pioglitazone, vitamin E, or placebo for NASH. NEJM. 2010;362:1675-1685.
List of 🔗 related articles and internal links
- What is fatty liver, and what is the new definition of MASLD and MASH thoroughly explained
The "→" is the same as the "→" in theFatty Liver General": Basic knowledge of fatty liver and new criteria for diagnosis (MASLD/MASH) - What is the Surprising Relationship Between Fatty Liver and Bananas? Health Benefits of Green Bananas Explained
The "→" is the same as the "→" in theFatty liver Banana": Resistant Starch and the Liver - Dietary recommendations for fatty liver｜Protein and vegetable-based diet
The "→" is the same as the "→" in theFatty liver Diet": Locavore and Protein-Centric Lifestyle Improvements - Exercise for fatty liver｜Correct combination of muscle training and aerobic exercise
The "→" is the same as the "→" in theFatty liver Exercise": Liver activity starting with one minute of squatting. - Misconceptions and Truths about Non-Alcoholic Fatty Liver｜What is the difference between MASLD and MASLD?
The "→" is the same as the "→" in theFatty liver Non-alcoholic": Differences between old NAFLD and current MASLD - The Latest Drug Therapy in Free Clinical Practice｜From GLP-1 to Tilzepatide
The "→" is the same as the "→" in theFatty Liver Drug Therapy": Uninsured in Japan, but a promising treatment - Fatty Liver and Supplements｜Evidence for Proper Use
The "→" is the same as the "→" in theFatty Liver Supplement": Points and cautions for auxiliary use