The FASTEST Way to Reverse Fatty Liver, Naturally | NAFLD Treatment
Summary
TLDRIn this informative video, Dr. Leonid Kim discusses non-alcoholic fatty liver disease and its complete reversibility. He outlines actionable dietary advice, emphasizing the avoidance of sugary drinks and high-fructose foods while advocating for increased protein intake, especially at breakfast. The video also highlights the importance of weight loss, the right types of fats, and low glycemic index carbohydrates in liver health. Additionally, Dr. Kim suggests potential supplements like vitamin E, omega-3s, and choline to aid recovery, while stressing the necessity of lifestyle changes for long-term liver health.
Takeaways
- 🍀 Non-alcoholic fatty liver disease (NAFLD) is reversible and can show improvement in weeks with the right steps.
- 🍬 The primary cause of fatty liver is overconsumption of sugars, particularly fructose and sucrose, which can lead to various health issues.
- 🚫 Fructose does not stimulate leptin, a hormone that signals fullness, leading to overeating and increased risk of leptin resistance.
- 🍹 Avoid sugary drinks, including juices and sports drinks, as they are high in concentrated sugars without the fiber found in whole fruits.
- 🍇 While fruits contain fructose, they are also rich in fiber and vitamin C, which can mitigate the negative effects of fructose.
- 🥩 Increase protein intake, especially at breakfast, to help reduce cravings for sugary and processed foods and aid in weight loss.
- 🥑 Be cautious with saturated fats found in red meat and dairy products, and opt for healthier fats like those from fish, nuts, and avocados.
- 🏋️♂️ Weight loss is a crucial factor in reversing fatty liver, with even a 5% reduction in body weight showing positive effects.
- 🍞 Choose carbohydrates with a low glycemic index, such as legumes, dairy, vegetables, and fruits, over high glycemic index carbs like white bread and rice.
- 🚶♂️ Incorporate at least 150 minutes of moderate-intensity activity and resistance training into your weekly routine to support liver health.
- 💊 Supplements like vitamin E, omega-3 fatty acids, and choline may aid in liver recovery, but always consult with a doctor before starting supplementation.
Q & A
What is the primary cause of fatty liver according to the video?
-The primary cause of fatty liver, as mentioned in the video, is overconsumption of sugars, specifically fructose and sucrose, which are found in table sugar and high-fructose corn syrup.
Why does fructose consumption lead to overeating?
-Fructose does not stimulate the release of leptin, a hormone that signals fullness to our brains after a meal. As a result, consuming fructose does not generate a normal satiety response, making it easy to overeat.
What are the potential health risks associated with excessive fructose intake?
-Excessive fructose intake can lead to not only fatty liver but also other conditions such as diabetes, heart disease, dementia, and even various types of cancer.
How does the consumption of fructose affect the liver in a short period?
-A study mentioned in the video found that a high-fructose diet for just seven days can increase lipid deposition in the liver and decrease liver insulin sensitivity.
Why are sugary drinks and juices particularly harmful for liver health?
-Sugary drinks and juices contain high amounts of concentrated sugars without the fiber found in whole fruits, making it easier to overconsume sugars and overwhelm the liver with fructose.
What is the recommended daily sugar intake according to the American Heart Association?
-The American Heart Association recommends consuming less than 24 to 36 grams of sugars per day.
How does increasing protein intake, especially at breakfast, affect overall food consumption?
-Increasing protein intake, particularly at breakfast, can lead to consuming less food over the course of the day and reduce cravings for sugary or processed foods.
What is the impact of losing a certain percentage of body weight on fatty liver?
-Losing just 5% of total body weight can decrease hepatic steatosis, and losing 7% can lead to the complete resolution of non-alcoholic steatohepatitis (NASH).
Why is it important to watch saturated fat intake when trying to reverse fatty liver?
-Saturated fats, found in red meat, processed meats, butter, and fried foods, can increase liver fat more significantly than fructose when overconsumed, as shown in various studies.
What types of fats are recommended for those following a ketogenic diet to improve liver health?
-For a ketogenic diet to be beneficial for liver health, the majority of the fat content should come from polyunsaturated or monounsaturated fats, such as those found in fish, nuts, and avocados, rather than saturated fats.
What supplements are suggested in the video to help with the recovery of fatty liver?
-The video suggests vitamin E, omega-3 fatty acids, and choline as supplements that show promise in aiding the recovery of fatty liver, although it emphasizes that dietary changes are the primary treatment.
What lifestyle changes, in addition to dietary changes, are recommended for improving liver health?
-Abstaining from alcohol, engaging in at least 150 minutes of moderate-intensity activity per week, and including resistance training or muscle-building exercises at least twice a week are recommended.
Outlines
🍀 Reversing Fatty Liver Through Diet Changes
This paragraph introduces the concept of non-alcoholic fatty liver disease and its reversibility. Dr. Leonid Kim provides an overview of the steps needed to reverse the condition quickly, emphasizing dietary changes and the avoidance of fructose and sucrose. The role of leptin in satiety and the impact of high-fructose diets on lipid deposition and liver insulin sensitivity are discussed. The paragraph also highlights the importance of avoiding sugary drinks, juices, and dry fruits due to their high sugar concentration without fiber.
🥚 Increasing Protein Intake for Liver Health
The second paragraph focuses on the benefits of consuming more protein, particularly at breakfast, to reduce overall daily food intake and cravings for sugary and processed foods. Studies are cited that link higher protein intake to reduced energy-dense food consumption and weight loss, which are key in managing fatty liver. The paragraph also addresses the importance of choosing healthy fats, such as those from fish and avocados, while moderating saturated fats found in red meat and processed foods. The potential benefits and risks of different dietary fats on liver health are discussed, along with the role of low glycemic index carbohydrates in liver health management.
🏋️♂️ Lifestyle Changes and Supplements for Liver Recovery
The final paragraph discusses additional measures for reversing fatty liver disease, including abstaining from alcohol, engaging in regular physical activity, and incorporating resistance training. The potential of supplements like vitamin E, omega-3 fatty acids, and choline in aiding liver recovery is explored, with caution advised on the use of high-dose vitamin E. The importance of whole food nutrition is emphasized, with supplements serving as an adjunct to a healthy diet. The paragraph concludes with a promise of further exploration of supplements for fatty liver treatment in a future video.
Mindmap
Keywords
💡Fatty Liver
💡Reversible
💡Leptin
💡Fructose
💡Sucrose
💡Protein Intake
💡Saturated Fats
💡Polyunsaturated Fats
💡Glycemic Index
💡Supplements
💡Weight Loss
💡Dietary Changes
Highlights
Non-alcoholic fatty liver disease is fully reversible with the right steps.
Fatty liver is primarily caused by overconsumption of sugars, especially fructose and sucrose.
Fructose does not stimulate leptin, leading to overeating and leptin resistance.
High fructose intake can increase lipid deposition in the liver and decrease insulin sensitivity within a week.
Fruits and vegetables naturally contain fructose but are also rich in fiber and vitamin C, mitigating adverse effects.
Sugary drinks, including juices, sports drinks, and energy drinks, should be avoided to reverse fatty liver.
Eating more protein, especially at breakfast, can reduce overall food intake and cravings for unhealthy foods.
Weight loss is an effective method to improve fatty liver, with even 5% body weight loss showing benefits.
Saturated fats found in red meat and processed foods can significantly increase liver fat.
Polyunsaturated and monounsaturated fats from fish, nuts, and avocados are healthier options.
Low carbohydrate diets can be effective for weight loss and improving metabolic health, especially with healthy fats.
Carbohydrate quality is more important than quantity for liver health, with low glycemic index carbs being preferable.
Abstaining from alcohol and regular exercise, including resistance training, are beneficial for liver health.
Supplements like vitamin E, omega-3 fatty acids, and choline may aid in liver recovery but should be used cautiously.
Dietary changes and lifestyle modifications are key to reversing fatty liver disease before it progresses to severe forms.
Supplements should be considered as adjuncts to a healthy diet and not as replacements.
The video provides actionable advice for dietary changes and lifestyle modifications to reverse fatty liver disease.
Transcripts
if you've been told you have fatty liver
or non-alcoholic fatty liver disease the
good news is it's fully reversible and
in this video I'll go over the exact
steps you need to take to not only
reverse it but to do it quickly and
start seeing changes in weeks I will
also go over actionable advice on the
foods you need to eat and the foods you
need to stay away from to fix your liver
and at the end of the video I will talk
to you about other steps you can take to
improve your liver health and we'll also
go over the best supplements you can
take to help your liver recover and go
back to normal hi I'm Dr Leonid Kim and
on this channel I discuss the most
up-to-date and evidence-based
information on the topics of weight loss
metabolic Health and Longevity let's get
into it now to better understand how to
reverse fatty liver we first have to
identify what causes it in the first
place and it's pretty simple fatty liver
is caused by for the most part over
consumption of sugars and specifically
fructose and sucrose with sucrose being
just table sugar that breaks down into
fructose and glucose the consumption of
both fructose and sugar sets off a whole
Cascade of changes in our bodies the
leads to not only fatty liver but also
to other conditions like diabetes heart
disease dementia and even many cancers
now what makes fructose unique is it
doesn't stimulate leptin and leptin is a
hormone that is released in our bodies
after a meal that signals satiety or
fullness to our brains so consuming
fructose doesn't generate a normal
response in our brain that tells us that
we're full so it makes it very easy to
overeat if that wasn't bad enough
continued consumption of fructose drives
the development of leptin resistance
which results in persistent hunger and
impair satiety even with other foods not
just fructose a study published in the
American journal of clinical nutrition
found in just seven days of high
fructose diet
increased lipid deposition in the liver
and decreased liver insulin sensitivity
now how do we avoid fructose well
fructose is a simple sugar that's
usually found in Honey fruits and root
vegetables and humans have been
consuming those for hundreds of
thousands of years
but it did not pose a health risk until
we started eating manufactured fructose
and sugar at large quantities now most
fruits and vegetables contain fructose
however our intestines can inactivate
about four to five grams of fructose
which is the amount we usually get from
vegetables we get a little bit more
fructose from fruits however fruits like
vegetables are also consumed with a lot
of fiber which slows down the absorption
of the excess fructose in addition to
that many fruits are also rich in
vitamin C which blocks some of the
effects of fructose and really negates
any of the adverse effects of fructose
that we get from fruit so that brings us
to the first food group that we need to
avoid to reverse your fatty liver and
that is sugary drinks now we all know
about the dangers of sodas and soft
drinks but the sneaky drinks that
contain a lot of sugars are juices which
are often promoted as healthy frequently
given to kids if you drink orange juice
apple juice tomato cranberry or any type
of juice
please look at the ingredient label and
see how many grams of sugars you get
just from one serving do not be fooled
by statements like it contains natural
sugars or it has zero grams of added
sugars it may be natural but it's still
highly concentrated and it's consumed
without the fiber they would normally
get if you're eating a whole fruit and
it's a lot easier to over consume sugars
if we're getting it in liquid form as
opposed to eating a fruit itself other
drinks that are notorious for just being
loaded with sugars are sports drinks and
energy drinks now the American Heart
Association recommends eating less than
24 to 36 grams of sugars per day but if
you suffer from fatty liver disease I
would abstain from all drinks that
contain sugars along the same lines I
would also avoid eating dry fruit like
dates or raisins or prunes yes they're
natural and do not contain added sugars
but those natural sugars are very
concentrated and do not have the volume
of the original Fruit which makes it
much easier to overwhelm our GI tract
and later our liver with fructose and
sugars to support that a study published
in Jama in 2019 noted that just eight
weeks of restricting sugars in
adolescent boys to less than three
percent of daily calories has shown
significant Improvement in hepatic
cytosis another way to fix your fatty
liver is to eat more protein and it's
especially important to eat more protein
for breakfast or whatever your first
meal of the day happens to be a recent
study published in obesity looked at
over 9 000 Australians and found that
getting enough protein especially for
the first meal of the day had profound
effects on what people ate later in the
day and eating higher levels of protein
for breakfast translated to consuming
less food over the course of the rest of
the day but people that had a low
protein breakfast were found to eat more
energy dense processed foods and foods
that were high in sugars so if you find
yourself constantly craving for those
sugary or processed foods foods that
will make your fatty liver worse
try to up your protein intake especially
for breakfast and aim to get at least 25
to 35 grams of protein per meal if
you're getting three meals a day getting
enough protein will help you eat less
sugar and will help you lose weight and
weight loss has been shown to be one of
the most effective ways to improve your
fatty liver in fact just five percent of
total body weight loss can decrease
hepatic steatosis and losing seven
percent of total body weight can lead to
complete resolution of non-alcoholic
stata hepatitis or Nash which is a more
severe form of fatty liver now as you
increase your protein intake you have to
be careful about what kind of fats
you're getting in the process animal
meats and dairy products are wonderful
sources of protein however we do have to
watch your intake of saturated fats and
those are usually found in red meat
processed Meats butter ice cream as well
as many fry Foods now eating red meat is
a controversial topic and I happen to
follow the camp of it's okay to consume
red meat in moderation but that's a
whole other conversation for another day
a study published in diabetes and
Metabolism show that while over feeding
with either saturated fats or fructose
both increase liver fat the group that
was over fat with saturated fats
increased liver fat to a much greater
degree than the group that was overfed
with fructose there are at least four
human intervention studies that have
confirmed the harmful effects of
saturated fat on hepatic certosis but
the one I want to highlight is a double
blind randomized controlled trial in
which lean individuals were overfed with
muffins high in either saturated fatty
acids in this case palm oil or
polyunsaturated fatty acids this study
used sunflower oil and what they found
was that just seven weeks of overfeeding
resulted in the market increase in liver
fat in the saturated fat group whereas
the polyunsaturated group call caused a
nearly threefold larger increase in lean
tissue or fat-free Mass without an
effect on the liver so it's important to
not overeat saturated fats and I
emphasize not overeating as it's okay to
eat saturated fats but in moderation
eating more than about five percent of
our calories from saturated fats is when
we start getting into trouble so what
that would look like is eating less fats
that come from processed meats or eating
less store or restroom bought fried
foods or pastries as well as being
careful with ice cream or cheeses at the
same time we need to eat more of the
good fats or poly or monounsaturated
fats that come from fish nuts and
avocados and when it comes to oils using
olive oil is preferred to using
saturated fats like coconut or palm oil
the type of fat we eat is especially
important for those that are in very low
carbohydrate or ketogenic diets where a
lot of the energy has to come from fats
now keto is a very very effective way to
lose weight and improve metabolic health
and it's very safe as long as the
majority of the fat content comes from
polyunsaturated or monosaturated fats as
opposed to saturated fats many people
have been successful using ketogenic
diets to reverse fatty liver however for
just as many people that degree of
severe carbohydrate restriction is just
not sustainable long term but the good
news is that cutting out carbs is not a
requirement for fatty liver reversal and
it's the quality and the type of
carbohydrates that we consume that place
a larger role in the treatment of fatty
liver eating carbs that have a low
glycemic index meaning they do not cause
wild swings in your blood sugar are much
better for your liver health and carbs
that are high in the glycemic index so
while lowering our carbohydrates is
generally a good idea for most people I
wouldn't worry as much about consuming
lower glycemic index carbohydrates that
come from legumes Dairy vegetables or
fruits and I would stay away from high
glycemic index carbohydrates like white
bread white rice most breakfast cereals
and processed potatoes like french fries
or chips to wrap this up other things
that are highly beneficial in reversing
fatty liver disease disease is
abstaining from alcohol in addition to
that getting at least 150 minutes of
moderate intensity activity per week and
making sure to include resistance
training or muscle building exercises at
least two days a week would also help to
restore your liver to Good Health if you
do all of the things I mentioned in the
video you will see changes in your liver
biomarkers in the matter of weeks as
seen in the studies we discussed earlier
and you will eventually fully reverse
your fatty liver it is important to do
those as soon as possible before your
liver turns into a more severe form of
fatty liver like Nash or stiata
hepatitis and eventually to fibrosis and
even cirrhosis at which point a liver
transplant is our only option now if you
like to enhance your recovery you can
also try adding supplements to the food
changes we discussed now to be clear you
do not need any supplements to fix your
fatty liver as long as you eat the right
things and you use real Whole Foods as
your medicine however there are
supplements that actually show some
promise and could be useful in
Expediting recovery first therapy with
vitamin E at 800 international units a
day was actually associated with a
significantly higher rate of improvement
of static hepatitis compared to Placebo
I would however discuss vitamin E
supplementation with your doctor first
as high doses of vitamin E High meaning
greater than 400 international units per
day have been inconsistently associated
with an increase in all cause mortality
as well as an increase in the rate of
prostate cancer so the recommendation to
supplement vitamin E is usually reserved
to patients with a more advanced fatty
liver disease second I would also
consider taking omega-3 fatty acids a
meta-analysis published in clinical
nutrition in 2018 showed the
supplementation with Omega-3s especially
fish oils like DHA was associated with
an improvement in liver markers like alt
and AST as well as with a reduction of
liver fat lastly choline has been
gaining in popularity as a treatment for
fatty liver and a recent case control
study show that people that consume high
intake of choline and betaine had an
Associated 81 reduction in hepatic
steatosis however we still need more
conclusive research on if the
supplementation with choline is actually
beneficial for most people and not just
those that are calling deficient and at
what dose do we actually get any kind of
therapeutic benefit until we get more
data I would make sure you get enough
clothing for your food which means
eating plenty of eggs with egg yolk in
them lean meats Dairy as well as getting
enough Seafood which also happens to be
very rich in omega-3 fatty acids and if
you don't eat meat then I would focus on
getting your cooling from yogurt
sunflower seeds and cruciferous
vegetables like broccoli cauliflower or
cabbage now this is not a full list of
supplements that are commonly used to
treat fatty liver but I will make a
separate video on that down the road as
it does deserve quite a bit more
attention I hope this video was helpful
and I will see in the next one
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