Q. I have grade 1 fatty liver and aiming for weight loss. Please suggest a diet plan.

Hello,

Welcome to icliniq.com.

Here are some nutritional guidelines that you need to follow. I will tell in detail about the foods that you need to include in your diet.

Include nuts in your diet especially almonds, peanuts, hazelnuts. All types of nuts have healthy fats in them which have been proved to be healthy by a bundle of researches done over the years. They do not have cholesterol and the fat in them does not lead to weight gain. Instead, studies are consistently showing that nuts lower the cholesterol levels of an individual. Nuts can prove very beneficial to have satiety (satisfaction) and in improving your blood glucose levels.

They can control your hunger prangs while providing you satisfaction. In this way, they can assist in weight loss. You can include nuts in your breakfast or can consume it as a snack in between meals. You can eat a handful of them or you can add them to your cereal, plain cornflakes, weetabix, porridge, sagudana, kheer, gravy or raw/boiled salads. You can also consume them in the form of milkshakes e.g. almond milkshake or you can simply mix almond or walnut powder in milk and consume it as a mid-morning snack or as an evening snack or before bed. Homemade almond or peanut butter is also good. You can use honey or brown sugar 1.5 tablespoons on a daily basis.

Include seeds in your diet (basil seeds, chia seeds, pumpkin seeds, sunflower seeds). You can season them on your salads, in your milk, milkshakes, yogurt, porridge. Basil seeds need to be soaked in water before use. Chia seeds are eaten both raw as well as soaked. Pumpkin seeds and sunflower seeds are eaten raw.

Use olive oil. Season it on your salads, egg, toast, fish, lean meat. Extra virgin olive oil can be used for cooking as well.

You can use edible corn oil, sunflower oil, mustard oil, soy bean oil for cooking.

Add more vegetables and fruits in your diet. Use more green leafy vegetables.

Add whole grains in your diet (whole wheat, oats, barley). Do not use refined and polished flours. White flour is also a refined flour.

Use fish, poultry, red meat (use lean cuts).

Use low-fat dairy products and sugar-free as well. Strain milk before use. Make home-made yogurt using strained milk.

Do not drink any kind of juice or fizzy drinks. Juice made from juicer is also not allowed.

If one wants to drink juice, simply add one recommended fruit in water and grind it in a milk shake jug. Do not add sugar.

You can use boiled rice or tarke wala chawal twice a week only (one small plate). Do not consume rice in dinner.

I hope this helps.

Do not add sugar or artificial sweeteners in your daily foods. Do not use commercially prepared nut spreads. Do not use nuts with sauces, mayonnaise as both of them are fattening. Do not use nuts with added salt in them if you suffer from high blood pressure. Do not use margarine. Do not use flavored cornflakes. Limit the consumption of canned and tinned foods, biscuits, cakes and desserts.

Same symptoms doesn’t mean you have the same problem. Consult a doctor now!

Afroze Gul

Experience: 6 + Yrs

Dietician

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