Core Viewpoint - Non-alcoholic fatty liver disease (NAFLD) is increasingly common among various age groups, including young individuals, and is significantly influenced by lifestyle factors such as prolonged sitting [1][3]. Group 1: Relationship Between Sedentary Behavior and Fatty Liver - Prolonged sitting is positively correlated with the incidence of non-alcoholic fatty liver disease, with a study of over 130,000 participants indicating that each additional hour of sitting increases liver fat by 1.15% [3]. - Interrupting prolonged sitting through low to moderate intensity activities like standing or walking can effectively reduce indicators associated with fatty liver [5]. Group 2: Benefits of Interrupting Sedentary Time - Engaging in just 2 minutes of low-intensity walking after sitting can significantly lower postprandial blood sugar and insulin levels in overweight or obese individuals [6]. - Alternating between sitting and standing (30 minutes each) during an 8-hour postprandial period can notably decrease post-meal blood sugar responses in overweight and sedentary office workers [8]. - The more frequently individuals interrupt their sitting time, the more they can reduce waist circumference, BMI, triglycerides, and 2-hour blood sugar levels [9]. Group 3: Dietary Recommendations for Reducing Fatty Liver - To alleviate fatty liver, it is crucial to follow a "5 eat, 5 don't eat" guideline: - **5 Eat**: - High-quality protein sources such as lean meats and seafood to support liver cell recovery [9]. - Increase dietary fiber intake from whole grains, legumes, mushrooms, vegetables, tubers, and fruits [10]. - Consume low-fructose foods, limiting intake of high-fructose corn syrup and sugars, while favoring low-sugar fruits [12]. - Practice portion control by eating until 80% full to reduce caloric intake [13]. - Follow a specific eating order: start with vegetables, then protein, and finally carbohydrates to enhance satiety [14]. - **5 Don't Eat**: - Avoid high-fat diets, limiting fat intake to 0.5-0.8 grams per kilogram of body weight daily [15]. - Do not skip meals or engage in erratic eating patterns, as this can lead to increased fat accumulation in the liver [17]. - Avoid a solely vegetarian diet to ensure adequate protein intake for lipid transport [18]. - Refrain from alcohol consumption, as it exacerbates liver fat accumulation [19]. - Limit spicy and heavily flavored foods to prevent increased appetite [20].