The Best Diet for Fatty Liver
- backtothegardenpr
- Oct 21
- 4 min read
Updated: Oct 22
In this article, you’ll learn about the best diet for fatty liver and how prolonged fasting can help you make remarkable progress in your health.
There are two main types of fatty liver:
Alcohol-related fatty liver, caused by excessive alcohol intake.
Non-alcoholic fatty liver disease (NAFLD), which is now the most common and is closely linked to the obesity epidemic [1].
Today, we know that between 70% and 80% of children with obesity already have fatty liver, a condition that can progress to fatty hepatitis, cause liver scarring, and eventually lead to cirrhosis or even liver cancer [2].
Where does the fat that accumulates in the liver come from?
The source of that fat is not only the fat you eat, but also:
Excess refined sugars (juices, white flour, sweets, soft drinks).
High dietary fat intake, especially from animal and saturated fats [3].
Excess body fat, which literally “spills over” into the liver [4,5].
That’s why, although fruits are healthy, you won’t be able to reverse fatty liver if your diet remains poor in nutritional quality. It’s not enough to just add something healthy to a harmful eating pattern.
The Key: Whole-Food, Plant-Based Nutrition:
A whole-food, plant diet, free from oils, salt, animal products, and refined foods, is a powerful tool to reverse fatty liver. This way of eating:
Is high in complex carbohydrates (whole grains, legumes, fruits, and vegetables).
Is low in total and saturated fat.
Reduces the intake of animal products, dairy, and ultra-processed foods.
Promotes metabolic cleansing, cellular regeneration, and healthy weight loss.
Start improving your health with our Back to the Garden 5-Day Meal Plan in the App (only available in Spanish), where you’ll find recipes and a daily dietary plan to begin practicing an eating style that supports fatty liver reversal [6,7].
The Power of Clinical Prolonged Fasting
Supervised prolonged fasting accelerates liver repair processes, helps mobilize accumulated fat, and improves insulin sensitivity. When combined with proper nutrition and the other six pillars of a healthy lifestyle, the results can be extraordinary [8,9,10].
Check below for Deyanira’s testimonial, where she successfully reversed her fatty liver under BTG’s guidance — and see more stories here.
It’s Not About Random Tips
Reversing fatty liver isn’t about trying isolated “tips” or following nutrition trends. It requires knowledge, guidance, and a deep understanding of how your physiology works.
At Back to the Garden, we have successfully helped people achieve significant improvement and even full reversal of fatty liver and related conditions.
Book Your Free Consultation
Schedule your Free Consultation with Dr. Joanna to find out if you’re a good candidate for Clinical Fasting or our Health Program — your path to a healthier life awaits.
Meet Deyanira’s Story: Reversing Fatty Liver, Obesity, and Hypertension
Deyanira’s Achievements
Lost 19.5 pounds in 9 days
Reversed hypertension and obesity
Completely healthy liver, recently confirmed
Deyanira came to Back to the Garden with a diagnosis of fatty liver disease, hypertension, and hepatomegaly. She had followed a ketogenic/paleo diet for several years, but it eventually worsened her liver condition. She arrived at the center weighing 255.6 pounds and with a blood pressure of 145/90.
During her stay, she completed a 9-day medically supervised water fast, achieving a loss of 19.5 pounds, stabilization of her blood pressure at 118/86, and a notable reduction of inflammation in her skin and face.
Recent Update
Recently, Deyanira wrote to tell us that her liver is now completely healthy. A FibroScan confirmed that she no longer has fatty liver, and her liver condition is now comparable to that of a young, healthy person.
This follow-up confirms that the changes she made — supervised prolonged fasting, a whole-food plant-based diet, and a healthy lifestyle — had a lasting and transformative impact on her liver and overall health.
Learn more about Deyanira’s case and watch the video she recorded at the end of her 9-day fast here.
References
Younossi ZM, Koenig AB, Abdelatif D, Fazel Y, Henry L, Wymer M. Global epidemiology of nonalcoholic fatty liver disease—Meta‐analytic assessment of prevalence, incidence, and outcomes. Hepatology. 2016;64(1):73-84.
Anderson EL, Howe LD, Jones HE, Higgins JP, Lawlor DA, Fraser A. Non-alcoholic fatty liver disease in children and adolescents. BMJ. 2015;350:h471.
Westerbacka J, Lammi K, Häkkinen AM, Rissanen A, Salminen I, Aro A, Yki-Järvinen H. Dietary fat content modifies liver fat in overweight nondiabetic subjects. J Clin Endocrinol Metab. 2005;90(5):2804-9.
Stanhope KL, Schwarz JM, Keim NL, Griffen SC, Bremer AA, Graham JL, et al. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids in overweight/obese humans. J Clin Invest. 2009;119(5):1322-34.
Lambert JE, Ramos-Roman MA, Browning JD, Parks EJ. Causes of hepatic steatosis in humans. J Clin Invest. 2014;124(5):1872-8.
Kahleova H, Petersen KF, Shulman GI, Alwarith J, Rembert E, Tura A, et al. A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein. Nutrients. 2018;10(5):623.
Orlich MJ, Singh PN, Sabaté J, Jaceldo-Siegl K, Fan J, Knutsen S, et al. Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Intern Med. 2013;173(13):1230-8.
Longo VD, Panda S. Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metab. 2016;23(6):1048-59.
de Cabo R, Mattson MP. Effects of intermittent fasting on health, aging, and disease. N Engl J Med. 2019;381(26):2541-51.
Sahmla G, Ncube M, Zeiler E, Thompson N, Karlsen MC, Goldman DM, et al. A six-week follow-up study on the sustained effects of prolonged water-only fasting and refeeding on markers of cardiometabolic risk. Nutrients. 2022;14(20):4313. doi:10.3390/nu14204313.
Follow us on social media:
Pagina web: www.backtothegardenpr.com
Comments