Nutrition of fatty liver: get rid of the unhealthy belly fat

The fatty liver is a disease of civilization. In the meantime, experts estimate that up to 30 percent of the population in western industrialized nations suffer from the pathological change in the liver. Today it is mostly caused by the so -called metabolic syndrome. This is a combination of overweight, increased blood sugar levels as well as poor blood lipid levels and high blood pressure. Above all, the so -called visceral fat, i.e. the belly fat, is an important trigger for the development of a fatty liver. The causes of all of these problems are primarily unhealthy nutrition and lack of exercise.

Especially when the body is added to the body for a long time more energy than it can use, it begins to store it at some point. Unfortunately not only in adipose tissue – but also in the liver. The development of the fatty liver often remains unnoticed at first. There are hardly any symptoms. Often those affected only feel non -specific fatigue and tiredness. Sometimes you also notice a light pressure or fullness in the right upper abdomen. A diagnosis is therefore often made very late – mostly triggered by striking values ​​in the blood count and an ultrasound examination.

Untreated, a fatty liver usually triggers inflammation and scarring the organ. Diseases such as diabetes are the result, and the likelihood of dying from cardiovascular disease also increases. A fatty liver can also favor the formation of tumors. Overall, experts now assume that around 70 percent of all chronic diseases such as high blood pressure or vascular calcification are caused by unbalanced or one -sided diet.

Hence the important question: What do you have to eat to combat the dangerous belly fat and gradually heal the liver? We have put together the most important tips.

1. The diet should mainly consist of vegetables, fruit and saturating proteins of nuts, legumes, eggs, dairy products, fish or poultry. In addition, you should mainly consume high -quality vegetable oils. Olive oil in particular is particularly healthy. However, only with very generous enjoyment. Because to achieve a positive effect, you should consume about 50 grams of olive oil a day.

2. Pay attention to the type of carbohydrates you eat. They are the main energy suppliers for our body. A study by Tuffs University in the United States showed that people who completely dispensed with carbohydrates are poorly cuts during memory tests. The intestine and skin also use carbohydrates as an energy source. But consumption has risen very much in recent years. Often far beyond the healthy level. This causes problems, also because we often eat simple carbohydrates. They consist of simple sugar compounds, which usually only taste sweet and are mere energy sources. They contain hardly or no vitamins or minerals. Above all, they quickly drive up the blood sugar, which subsequently triggers cravings.

It is therefore better to resort to food from complex, i.e. fiber -rich carbohydrates. This includes wholemeal bread, whole grain pasta, wholemeal rice or grain.

3. Avoid sugar where it works. Sugar is the main driver for the development of belly fat. Yes, our brain likes sugar very much. The fabric activates the reward center in the brain particularly quickly. But he just doesn’t get us. The healthy composition of the microbiome also suffers from sugar consumption. Incidentally, this also applies to sweeteners. For example, the body’s energy requirement can be covered for a long time, but a group of bacteria demands more. They make us eat on, with preference for sugary food. And the more they are fed with sugary food, the more these bad bacteria displace the healthy.

4. Treat your body to your body regularly. More and more people use small snacks between the main meals. The times when you only eat three times a day are long gone. Today food is basically and everywhere available. But our body is still from ancient times – and it takes breaks. Because he must first process the energy supplied. If it is fed again and again, it runs in full swing like an engine. The liver in particular benefits from phases without food. That is why fasting or interval fasting are considered good methods to help the filter organ in its regeneration.

5. The choice of drinks is also important. Most people drink too little and grip too often too often sugar -containing lemonades. Water and unsweetened teas are better. You should avoid alcohol completely as possible.