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General Practice 2023

Diet for fat in fícattle: what to eat and what to avoid (with cardápio)

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Diet for fat in fícattle: what to eat and what to avoid (with cardápio)
Diet for fat in fícattle: what to eat and what to avoid (with cardápio)

The liver fat diet aims to improve the quality of food to decrease the levels of fat in the body, relieve some symptoms, which may include loss of appetite, pain in the right side of the belly and headache, in addition to avoiding complications, such as cirrhosis.

Liver fat, also known as hepatic steatosis, is usually caused by poor eating habits, physical inactivity or obesity. Hepatic steatosis can also arise as a consequence of metabolic syndrome, which is when you have one or more associated diseases, such as diabetes, high cholesterol and high blood pressure. Better understand the causes and symptoms of fatty liver.

Thus, in the liver fat diet it is important to increase consumption of fresh and natural fruits, fresh vegetables and fiber-rich whole grains. On the other hand, one should reduce the intake of sweets, such as soft drinks, sugar and juices, carbohydrates, such as white bread, white pasta and white rice, and fatty foods, such as margarine and fried foods in general.

What to eat

Foods that should be prioritized in the diet for liver fat are:

  • Fresh and natural fruits, such as apple, pear, pineapple, peach, papaya, strawberries, tangerine, orange, soursop, lemon and plum;
  • Fresh vegetables, such as zucchini, arugula, spinach, eggplant, lettuce, tomato, onion, carrot and watercress;
  • Wholegrain cereals, such as brown rice, whole-grain bread, whole-grain pasta, quinoa, and rolled oats;
  • Low-fat proteins such as eggs, tofu, chicken and white fish;
  • Low-fat dairy products, such as skimmed milk and yogurt, and white cheeses, such as ricotta, cottage, and Minas frescal.

Also, foods rich in he althy fats, such as olive oil, avocado, coconut, peanuts, chestnuts, walnuts and fish rich in omega 3, such as salmon and sardines, can be consumed, but in small amounts. Check out other foods rich in omega 3.

See our nutritionist for more suggestions to fight liver fat in the following video:

Foods to avoid

Foods that should be avoided in the treatment of fatty liver are:

  • Foods high in fat, such as yellow cheeses, cottage cheese, bacon, lamb, beef sirloin, chicken skin, pork, chocolate, butter and margarine;
  • Refined cereals, such as white rice, white pasta, white bread, and oatmeal;
  • Foods rich in sugar, such as cookies, ice cream, candies in syrup, jellies and fruit or industrialized juices, such as boxed, bottled or powdered juices;
  • Processed foods, such as ready-made sauces, instant noodles, fast food, sliced ​​bread and frozen foods;
  • Sausages, such as ham, turkey breast, turkey blanquet, sausage, bologna, salami, sausage, loin and cup;

It is also essential to stop the consumption of alcoholic beverages, such as beer and wines, as alcohol can overload the liver, making treatment difficult.

Menu option for liver fat

The following table provides an example of a 3-day menu for liver fat:


Day 1

Day 2

Day 3


1 wholemeal French bread + 2 slices of ricotta cheese + 1 cup of mint tea 1 pot of low-fat yogurt + 1 tablespoon of rolled oats + 5 strawberries 2 scrambled eggs + ½ whole grain bread + 1 tangerine

Morning snack

1 medium peach + 3 Brazil nuts 1 orange + 1 handful of natural peanuts, roasted and uns alted 1 banana + 3 walnuts

Lunch / Dinner

120 g grilled chicken breast + 3 col. brown rice soup + 1 small shell of cooked beans + 1 dessert plate of salad with lettuce, spinach and carrots, seasoned with lemon drops and 1 col. olive oil soup + 1 apple 1 baked fish fillet + 3 col. pumpkin puree soup + 3 col. of cooked beetroot salad with carrots, seasoned with lemon drops and oregano + 1 medium slice of melon 4 col. of muscle stew soup with sweet potatoes, broccoli and carrots + tomato, lettuce and onion salad, seasoned with lemon drops and a dessert spoon of olive oil + 1 fresh plum

Afternoon snack

2 wholemeal corn tortillas with 1 col. hummus soup ½ papaya with 1 tablespoon chia seed 1 low-fat yogurt with 1 tbsp honey + 1 tbsp pumpkin seed

This menu is just an example of a diet, which may vary depending on whether the person has another he alth problem or not. For a better follow-up, it is important to consult a nutritionist for a complete evaluation and planning a menu according to individual needs.

Other recommendations

During the diet to treat liver fat, it is also important to drink plenty of water throughout the day, with a minimum of 2 liters per day recommended. A good option to increase water consumption is through the ingestion of some types of teas, such as boldo, artichoke and green tea, which in addition to being hydrating, also have properties that help in the functioning of the liver. Discover other tea options for liver fat.

In addition, it is important to sleep 7 to 9 hours a day and practice physical activity regularly. These are some he althy habits that help with energy metabolism and hormone regulation, directly contributing to reducing liver fat.See more practical tips for treating fatty liver.

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