Some tips that help eliminate liver fat faster include drinking green tea and following a Mediterranean diet, because they contain bioactive compounds and nutrients with antioxidants and anti-inflammatories that balance liver enzymes.
Furthermore, regular physical activity also helps to eliminate fat from the liver, as physical exercise reduces inflammation and improves the action of insulin, preventing the entry of fat and glucose into the liver.
Fatty liver, or hepatic steatosis, is a condition where there is an accumulation of fat in the liver cells, which can cause symptoms such as pain in the right side of the abdomen, nausea, vomiting or general malaise. Learn more about fatty liver.
10 tips to eliminate liver fat
Some tips that help eliminate liver fat faster are:
1. Drink green tea
Drinking green tea helps eliminate liver fat because this home remedy contains antioxidant compounds such as epigallocatechin and flavonoids, which could help reduce liver enzymes, which are normally increased when there is fat in the liver.
Green tea can be consumed in the form of teas, infusions or capsules. However, this tea should only be used under the guidance of a doctor, as the ideal dosage and treatment time for fatty liver are not yet known, and excessive use can harm the liver. Learn more about green tea.
2. Do physical activities regularly
Doing physical activities regularly is a good way to reduce and eliminate liver fat. This is because physical exercise reduces inflammation and improves the action of insulin, reducing the entry of fat and glucose into the liver.
Therefore, it is recommended to do 40 to 45 minutes of aerobic physical activity, such as running, swimming and cycling, and between 40 and 45 minutes of resistance exercises, such as weight training, pilates or calisthenics, at least three times a week each.
3. Avoid drinking alcoholic beverages
To eliminate liver fat, it is recommended to avoid drinking alcoholic beverages, as alcohol can increase inflammation and overload the liver, worsening hepatic steatosis.
4. Drink milk thistle tea
A good natural option to eliminate liver fat is to drink milk thistle tea. This tea contains silymarin, a flavonoid that helps promote liver cell recovery and reduce inflammation.
Fatty liver generally does not cause symptoms, but in some cases it can cause loss of appetite, nausea and vomiting, and when this occurs, milk thistle tea can be beneficial because it has digestive action.
Therefore, you can drink 3 to 4 cups of milk thistle tea per day, before meals. Learn how to make milk thistle tea.
5. Eat good fats
Eating good fats, such as omega 3, 6 and 9, helps eliminate fat in the liver, because they have antioxidant action that reduce the levels of triglycerides and “bad” cholesterol, LDL, in the blood, helping to treat fatty liver.
Foods rich in good fats that can be consumed in moderation in the diet are: olive oil, nuts, sardines, tuna, salmon, almonds and Brazil nuts.
6. Avoid ultra-processed foods
To eliminate fat in the liver, it is essential to avoid ultra-processed foods, such as ready-made sauces, fast food meals, instant noodles, powdered juices, boxed or bottled juices and ice cream. Check out other ultra-processed foods.
Ultra-processed foods generally contain high calories and fats, and little fiber, promoting an increase in blood glucose levels and thus favoring the accumulation of fat in the liver.
7. Follow the Mediterranean diet
The Mediterranean diet is a type of healthy diet that prioritizes the consumption of foods rich in antioxidants, fiber and vitamins, which help reduce liver fat.
During the Mediterranean diet, it is recommended to prioritize foods such as sardines, nuts, red fruits, brown rice, beans and oats, for example. See how to follow the Mediterranean diet.
8. Lose weight
For people who are overweight or obese, it is recommended to lose 5% or more of their body weight, as weight loss helps eliminate fat in the liver, improving liver enzymes, reducing inflammation and damage to this organ.
However, this weight loss must be done gradually, avoiding extreme diets. This is because rapid weight loss can harm the liver.
To find out your ideal weight, enter your data into our calculator below:
9. Use a vitamin E supplement
Using a vitamin E supplement helps reduce liver fat, because this vitamin has antioxidant and anti-inflammatory effects, helping to treat liver steatosis.
The generally recommended intake of vitamin E to treat fatty liver is around 800 IU per day. However, this supplement should only be used with a doctor’s recommendation.
10. Consult a nutritionist
When you cannot eliminate liver fat with the previous tips, it is recommended to consult a nutritionist to carry out a complete assessment and recommend an individualized eating plan.
If you want an individualized eating plan, make an appointment with the nutritionist closest to you:
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