When most people hear the word ‘fatty liver disease’, they immediately associate this with a high intake of alcohol. They believe that the only people who are at risk are those who are downing alcoholic drink after alcoholic drink. But, could you be at risk even if you aren’t drinking alcohol?
Too often, this is the case….
Non-alcoholic fatty liver disease (NAFLD) occurs when you have a high accumulation of fats in your liver (to the tune of more than 5-10% of your liver’s weight), despite not taking any alcohol in. Sadly, this condition is impacting up to 25% of Americans right now. Symptoms may be non-existent or you may be noticing that you are experiencing fatigue, jaundice, and swelling in the legs or abdomen depending on how severe of a case it is.
The good news is that you can combat it.
Fructose And Fatty Liver Disease
While you may be quick to assume that too much fat is what’s behind your fatty liver disease, that’s not always the case. In fact, sometimes, it’s more of an issue of sugar, than it is fat. More specifically, fructose.
Fructose is handled slightly differently in the body compared to glucose and rather than moving straight into the bloodstream, fructose is first to the liver.
Your liver only has a storage capacity of about 50 grams per day however of fructose, and anything beyond that is going to be converted into fat cells. As this occurs, you are at a greater risk for experiencing insulin resistance, dyslipidemia, as well as fatty liver disease.
So one of the first and most important steps to take if you want to combat fatty liver disease is to get control over your fructose intake. High-fructose corn syrup is the biggest culprit to know about, and beyond that, also be sure to watch just how much fruit you are eating in your diet.
While you by no means need to exclude fruit entirely, you do need to limit how many pieces you take in. Fruit contains about half fructose and half glucose, so too much and it’ll add up quickly.
As fatty liver disease gets worse and worse, you’ll notice it has a larger and larger impact on your body weight. This is thanks to the fact that you are experiencing reduced insulin sensitivity, which only increases the chance that excess body fat is formed.
If you need more help forming a proper diet plan, check out my free 5 day diet plan here:
Exercise And Fatty Liver Disease
In addition to making changes in your diet plan to combat fatty liver disease, also take steps with your exercise program as well.
Studies suggest that resistance training can help to reduce fatty liver disease significantly, even if weight loss does not occur. Resistance training is one of the most effective forms of exercise you can do, so it’s one that you definitely do want to make an effort to get into your program.
This particular study noted that eight weeks of regular resistance training provided a 13% reduction in liver lipids.
So there you have some basic information on fatty liver disease and how it may be impacting you. Don’t think that you have to consume alcohol to suffer from this condition. The good news is with a few smart changes, you can reverse this condition and get back to a healthier state.