Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Understanding the Role of Diet in Fatty Liver
A fatty liver develops when too much fat accumulates in liver cells. The condition can worsen with unhealthy eating habits. A diet rich in whole grains, lean protein, healthy fats, and fiber is key. The Indian diet, with its diverse ingredients, can be adapted to meet these requirements.
7 Day Meal Plan for Fatty Liver Indian
Day 1: Balanced and Nutritious
- Breakfast: Oats porridge with almonds and flaxseeds.
- Lunch: Brown rice, dal tadka (minimal oil), and steamed spinach.
- Dinner: Grilled paneer with a side of sautéed vegetables.
Day 2: High Fiber Focus
- Breakfast: Multigrain toast with avocado spread.
- Lunch: Quinoa pulao with mixed vegetables.
- Dinner: Roti with methi sabzi and cucumber salad.
Day 3: Protein and Antioxidants
- Breakfast: Idli with sambar and coconut chutney (light).
- Lunch: Moong dal khichdi and curd.
- Dinner: Grilled fish or tofu with roasted carrots.
Day 4: Light and Digestive
- Breakfast: Poha with peanuts and lemon.
- Lunch: Ragi roti with brinjal curry and green salad.
- Dinner: Clear vegetable soup with roasted chickpeas.
Day 5: Detox and Energy Boost
- Breakfast: Smoothie with spinach, banana, and chia seeds.
- Lunch: Bajra khichdi with curd.
- Dinner: Grilled chicken or lentil salad with olive oil dressing.
Day 6: Low-Calorie and Filling
- Breakfast: Dalia upma with peas.
- Lunch: Whole wheat chapati, lauki sabzi, and a side of buttermilk.
- Dinner: Baked vegetables with quinoa.
Day 7: Nutrient-Rich Choices
- Breakfast: Besan chilla with mint chutney.
- Lunch: Steamed rice, rajma, and sautéed beans.
- Dinner: Spinach soup with garlic bread (whole wheat).
Important Tips for the Meal Plan
- Use minimal oil, preferably olive or mustard oil.
- Avoid fried and processed foods.
- Stay hydrated throughout the day.
- Include herbal teas like green tea for detoxification.
How This Diet Supports Fatty Liver
- High Fiber: Reduces fat deposits in the liver.
- Protein-Rich: Repairs liver cells and promotes fat metabolism.
- Antioxidants: Protect the liver from oxidative stress.
For effective weight loss, you can check out this diet plan for weight loss to complement the fatty liver meal plan.
Conclusion
Avoid sugary drinks, fried foods, and processed snacks to manage fatty liver.
Brown rice is a better alternative to white rice for fatty liver management due to its high fiber content.
Yes, lean proteins like chicken, fish, and eggs are good choices in moderation.
Drink at least 8-10 glasses of water daily to support liver detoxification.
Yes, spices like turmeric, ginger, and garlic have anti-inflammatory properties beneficial for liver health.