Core Insights - Fatty liver disease is increasingly common, with many individuals attempting to reverse it through dietary changes, but some seemingly healthy habits may inadvertently worsen liver health [1][2] Group 1: Understanding Fatty Liver Disease - Fatty liver is caused by excessive fat accumulation in liver cells, leading to metabolic disorders [1] - Patients often show no early symptoms, and liver function may appear normal, resulting in a lack of concern [1] - Over time, fatty liver can progress to fibrosis, cirrhosis, and even liver cancer, with increased risks of metabolic syndrome, type 2 diabetes, and coronary heart disease within 5-10 years [1] Group 2: Dietary Misconceptions - A case study highlights that a strict diet of boiled vegetables and grains led to weight loss but worsened fatty liver due to insufficient protein intake [2] - Lack of quality protein prevents the synthesis of lipoproteins necessary for fat transport out of the liver, causing fat accumulation [2] Group 3: Nutritional Guidelines - A balanced diet should include proteins, fats, carbohydrates, vitamins, and minerals, rather than just boiled vegetables and grains [3] - Energy intake should be controlled, with recommendations for overweight individuals to reduce caloric intake by 300-500 kcal/day while maintaining nutritional balance [3] Group 4: Protein and Fat Recommendations - High-quality protein sources such as low-fat dairy, egg whites, fish, and lean meats are essential for liver cell repair [4][5] - Daily plant oil intake should be limited to 20-25 grams, avoiding high-fat foods and cholesterol-rich items, with a focus on omega-3 fatty acids to reduce liver fat accumulation [6] Group 5: Carbohydrate and Fiber Management - Excessive carbohydrate intake can stimulate insulin secretion, increasing triglyceride synthesis in the liver [7] - Incorporating dietary fiber from whole grains, legumes, and vegetables is recommended, with a daily vegetable intake of 500 grams [8] Group 6: Cooking and Eating Habits - Cooking methods should minimize added salt and fats, with a daily sodium intake of 5-6 grams recommended [9] - Limiting eating to an 8-hour window can significantly reduce liver fat content, with a study showing a 23.7% reduction in just four months [11] Group 7: Alcohol and Supplement Caution - Complete abstinence from alcohol is crucial, as it can exacerbate fatty liver conditions [12] - Individuals are advised against self-medicating with liver health supplements without medical guidance [13]