Counting macros is often only seen as a solution for weight loss or an increase in muscle composition. While it absolutely can achieve those results, this approach can also be used to manage health complications and chronic disease. Here’s How to Control Fatty Liver by Counting Macros.
First things first, let’s discuss what fatty liver is and how it develops. The liver is responsible for several metabolic functions in the body, one of the most important being the storage and breakdown of nutrients that is then utilized as energy. When we overly consume food and beverages it forces the body to turn what it can’t utilize into stored body fat. While it’s normal for the liver to store minimal amounts of fat, when the liver is 5% or more fat the individual has developed a fatty liver. If you’re feeling lost or have no idea how to approach your fatty liver nutritionally, don’t worry, I’ll fill you in on everything you need to know! Here’s How to Control Fatty Liver by Counting Macros.
What Causes Fatty Liver?
Fatty liver is caused by consistent, excessive alcohol consumption and/or food and beverage consumption. Individuals that have Diabetes, high cholesterol, high triglycerides, and/or are obese are at a higher risk for developing fatty liver.
How Can You Reverse or Minimize the Damage of Fatty Liver?
Luckily, most can reverse this process with simple lifestyle changes, including:
- Eliminating alcohol from the diet
- Achieving a 10% weight loss by consuming a more balanced diet
- Limiting overindulgence of food and beverages
- Limiting salt intake
- Drinking coffee regularly
- Exercising most days for at least 30 minutes at time
If lifestyle changes are not made, fatty liver can progress to cirrhosis, liver cancer and/or end-stage liver disease. Working with a Registered Dietitian to monitor your diet, food selections and weight loss progress is the most effective way to prohibit further health complications. I can help, check out my Macros Nutrition Program!
What Types of Nutrition Changes can you implement to Control Fatty Liver?
The main goals for any individual attempting to control fatty liver should be a balanced diet and weight loss (if applicable). As stated previously, overconsumption of carbohydrates, fats, and protein can all be stored as body fat. Therefore learning the amount of food that your body can utilize (a.k.a. counting your macros) without storing anything as fat is ideal for a successful weight loss journey and how you achieve a balanced diet. Selecting better quality food items is also extremely important in weight loss for satiety and overall health benefits.
Here are some tips on how to clean up your diet and achieve your goals:
- Select more fresh food options than processed items.
- Eliminate items that are high in fat and added sugar.
- Consume items higher in fiber to keep your bowels regular and for satiety purposes.
- Keep a food journal to keep track of what and how much you are eating, this is a great way to hold yourself accountable and learn the nutrient content of items you regularly consume. MyFitness Pal is what I recommend for my clients.
- Drink at least 64 ounces of water daily to limit water retention and promote the breakdown of stored body fat.
- Prepare for your next day of meals the night before so that you can get easily get through your day without steering away from your goals.
- Exercise regularly.
Questions?
I hope you learned a thing or two on how to control your fatty liver by counting macros! If you need further support to reach your goals check out my Macros Nutrition Program. If you have any further questions feel free to comment below or email me at therealisticdietitian@yahoo.com
Leave a Reply