Keto: The Best Fatty Liver Diet
Updated Sep 30th, 2020 Written by Craig Clarke
Fatty liver disease is exactly what the name suggests a disease characterized by the build up of fat in the liver. There are two main types of fatty liver disease:
- Nonalcoholic fatty liver disease
- Alcoholic fatty liver disease
Both types of fatty liver disease are diagnosed when fat makes up at least 10% of the liver, but the cause of the fat build up is different for each type.
The cause of alcoholic fatty liver disease is obvious. The amount of alcohol it takes to cause fatty build up in the liver, however, is not so obvious. The Liver Foundation suggests consuming no more than 14 drinks a week for men and 7 drinks a week for women. Anything more than may cause fat to build up in the liver.
The treatment for alcoholic fatty liver disease is simple enough stop drinking alcohol. Studies confirm that cessation of alcohol consumption can reverse alcoholic fatty liver disease.
However, the cause and treatment of nonalcoholic fatty liver disease are not as obvious. This is because many different factors can cause fat to build up in the liver.
What Is A Fatty Liver
Roughly 80 to 100 million Americans have nonalcoholic, fatty liver disease , making it the most common form of liver disease in the country. People are at higher risk as they get older, have blood sugar problems or high lipids, or if they collect weight in the abdomen. You might get diagnosed with the disease if you visit your doctor with symptoms such as pain in the upper right abdomen accompanied by fatigue and a distended or painful midsection.
The liver becomes clogged with excess fat. Once the fat level reaches about 10 percent of the liver’s weight, the liver no longer is able to function normally. As a result, it’s not able to metabolize insulin effectively, and blood sugar levels get out of whack.
A simple fatty liver can progress to an inflammation known as nonalcoholic steatohepatitis . Eventually, the condition can evolve into cirrhosis of the liver, which is scarring that takes up an increasing amount of the liver, rendering it unable to function. Cirrhosis may lead to total liver failure as well as liver cancer, fluid buildup in the abdomen, swollen veins in the esophagus that could rupture or symptoms that include confusion, slurred speech and drowsiness.
Nonalcoholic Steatohepatitis When The Bad Gets Worse
Having some extra fat in the liver isnt going to cause any problems for 70-80% of people with fatty liver disease. However, when the cause of that fat build up gets worse, it can lead to nonalcoholic steatohepatitis.
This form of fatty liver disease affects 20-30% of patients with nonalcoholic fatty liver disease, and it occurs when the build up of fat in the liver leads to inflammation that can result in liver cell damage.
Not everyone with a fatty liver will eventually develop nonalcoholic steatohepatitis. Many factors determine whether fatty liver will lead to liver damage, including:
- Oxidative stress
- Hormonal disturbance
To simplify these complex terms, fatty liver disease goes from bad to worse when the lifestyle and microbiome that caused the build up of fat in the liver continue. We know for certain that excessive calorie consumption, excess fructose consumption, and a sedentary lifestyle cause fat to build up in the liver and elsewhere in the body.
The fat cells eventually become overloaded and begin to secrete inflammatory cytokines. These inflammatory cytokines increase inflammation levels and cause reactive oxygen species to accumulate . As poor lifestyle choices continue, so much fat builds up in the liver that it leads to lipotoxicity . The combination of lipotoxicity and oxidative stress can cause hormonal disturbances and liver damage.
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Potential Mechanisms Underlying The Reduction In Vcs
The rate of VCS is highly regulated and can be inhibited by an increase in the mitochondrial redox state and stimulated by hormones, such as leptin and T3 . Hepatic mitochondrial redox state, as illustrated from an increase in the ratio of plasma -OHB and AcAc , increased markedly by 2.7-fold from 0.6 ± 0.1 to 1.6 ± 0.1 during the diet. The decrease in VCS was also associated with reduction in plasma concentrations of leptin by 45% from 46.5 ± 16.7 to 25.6 ± 9.5 ng/mL and total T3 by 21% from 0.85 ± 0.08 to 0.67 ± 0.03 ng/mL .
Potential mechanisms underlying the reduction in VCS. Ratio of plasma -OHB and AcAc concentrations, which reflect mitochondrial redox state, plasma leptin concentrations, and plasma total T3 concentrations before and after the 6-d KD . Data are shown as mean ± SEM. P values were determined using paired Students t tests.
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Starting A Ketogenic Diet
You should always consult your doctor before making a major lifestyle change such as starting a diet. However, when you have fatty liver disease and are thinking about going keto, it’s imperative to consult a medical professional. If your fatty liver is already having trouble functioning, for example, increasing fats in your diet could harm rather than help. Other health issues you might have that aren’t appropriate for this diet include a history of pancreatitis, gallbladder issues, trouble digesting fat or taking medication that slows digestion.
If your doctor gives you the green light, get ready for radical change. The mainstay of your keto diet will be 75 percent healthy fats, 20 percent protein and 5 percent carbohydrates. By contrast, the average American eats 50 to 55 percent carbohydrates or more in their daily dietary intake.
ââ¬â¹Read moreââ¬â¹: Curious About Keto? Start With These 10 Healthy Recipes
So Who Is Most Likely To Get Non
Of course, not everyone who doesnt exercise or eat too much sugar will get fatty liver. You can indulge in too much sugar and refined carbs without exercising and not suffer from this disorder. This doesnt, however, mean that you should take chances. Here are a few things that may put you at a higher risk of suffering from fatty liver.
Insulin resistance If you have insulin-resistant conditions such as metabolic syndrome or diabetes youll be at a higher risk for fatty liver. While studies on this topic are still inconclusive, high insulin levels are closely associated with excessive fat in the liver.
Too much weight Having excessive weight, especially in the abdomen area can put you at a higher risk for fatty liver. Excessive weight in the abdomen area is linked with high insulin levels.
Genetics Youre likely to suffer from fatty liver if youve inherited particular gene variants that increase the risk of this disorder.
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The Best Supplements For Fatty Liver
Whey protein. A randomized controlled study found that taking whey protein daily decreased liver fat in obese females.
Vitamin D. Vitamin D deficiency contributes to insulin resistance, metabolic syndrome, and NAFLD. You synthesize vitamin D from direct sun exposure on your skin, and because most of us spend our days inside and clothed, you likely arent getting enough vitamin D.
You can either take a vitamin D supplement or spend 10-15 minutes a day in the sun with as little clothing on as possible. You dont want sunscreen , but you also dont want to burn. A little sunlight is good. Too much will increase your cancer risk.
Milk thistle. Milk thistle decreases liver inflammation in people with NAFLD.
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The Keto Diet Improves Liver Metabolism
A Swedish research team organized a study that aimed to assess how a low-carb, high protein diet can affect metabolism and intestinal bacteria. For two weeks, they placed obese subjects with high liver fat content on a strict diet with reduced carbohydrate content without decreasing the number of calories.
The result, which was published in the journal Cell Metabolism, revealed that the participants showed a rapid decrease in liver fat as well as other risk factors for heart disease. Apparently, rapid increases in B-vitamins and folic acid-producing bacteria also sped up the metabolism of harmful liver fats.
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How A Keto Diet Affects The Liver
Your liver is pretty magnificent and a very hard-working organ. It plays a central role in all metabolic processes in the body.
When it comes to fat metabolism, the liver takes all fats that enter the body and then breaks them down into energy. It also produces bile, which is collected in the body and dispersed as needed. Bile is a key part in the further breakdown and absorption of fats.
When you disrupt a well-balanced diet by going on a keto diet, there is evidence that you could disrupt liver function by stimulating the development of non-alcoholic fatty liver disease.
Fatty liver disease is a serious condition, as it reduces the livers ability to do its job effectively. As the most common form of chronic liver disease, its a big concern. Not only is fatty liver disease critical, it appears to be very closely related to metabolic syndrome, which together can lead to an inability to use insulin effectively, high blood pressure, and high levels of triglycerides.
Exercise And Fatty Liver Disease
Exercise also plays a big role in NAFLD. Working out decreases the amount of fat your liver holds on to. It also lowers your blood sugar and improves your insulin sensitivity.
That means hitting the gym both decreases existing liver fat and makes it less likely that youll accumulate more of it in the future.
Working out also helps you burn body fat. Obesity is a risk factor for NAFLD, and theres a strong correlation between weight loss and liver health.
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Do Not Lose Weight Eat Until You Are Full
In the study, 110 participants with type 2 diabetes and NAFLD, aged 18-78 years, were allocated to the LCHF diet, and 55 were allocated to the low-fat diet for 6 months.
The researchers performed liver biopsies at baseline and 6 months, which were blinded for scoring.
Participants had ongoing dietitian consultations, with follow-up visits at 3 and 6 months. Compliance was reported continuously through an online food diary platform.
The primary endpoint was change in glycemic control as measured by A1c level over 6 months. The secondary endpoints comprised the proportion of participants with changes in the NAS of at least 2 points over 6 months. Both these measures were compared between the two dietary groups.
The two groups were matched at baseline, with a mean age of 55-57 years, 58% were women, 89% with metabolic syndrome, and a mean BMI 34 kg/m2.
In baseline liver disease, F1 level fibrosis was the most common , followed by hepatic steatosis , with a median NAS of 3, and 19% had nonalcoholic steatohepatitis.
The special thing about these diets was that participants were told to “not lose weight, but eat until you are full,” remarked Dalby Hansen.
Those on the LCHF diet consumed an average of 61% energy from fat, 13% from carbohydrates, and 23% from protein, compared with the low-fat diet, which comprised an average of 29% energy from fat, 46% from carbohydrates, and 21% from protein.
Drink Raw Vegetable Juices
These should be consumed 2 to 3 times a week and 250 to 300 mls is adequate. Your juice should be comprised of 90 to 95 percent vegetables, with the remainder comprised of fruit if desired to improve the flavor. Citrus fruits are the most healthy for the liver. There are many juice ideas in the book Raw Juices Can Save Your Life.
Take a good liver tonic to support your liver function
Livatone Plus contains all the nutrients your liver requires for efficient phase 1 and 2 detoxification. It also contains the herb St Marys Thistle, which helps to repair damaged liver cells.
Increase glutathione production
Glutathione is your livers most powerful detoxifier and it is strongly anti-inflammatory. If you have a fatty liver you need more of it. N-acetyl cysteine is a precursor of glutathione and is known to raise blood levels powerfully. Eating sulfur rich foods also helps with glutathione examples include eggs, cabbage, broccoli and garlic.
The above statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease.
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The Liver And The Impact Of Fatty Liver Disease
Your liver is a large organ located within the right side of your ribcage. It’s also one of the hardest-working and most resilient organs you have.
Responsible for amino acid processing, fatty acid breakdown, and glucose and fructose digestion, the liver also stores important nutrients for quick dispatch throughout the body and detoxifies your blood of any chemicals, poisons, alcohols, or medicines you ingest. Fatty liver and fatty liver disease interrupt these vital functions.
When more than 5% of your liver cells are composed of triglycerides , you have hepatic steatosis, otherwise known as fatty liver disease.
Fatty liver disease can be caused by heavy alcohol use, known as alcoholic fatty liver disease, or by other lifestyle factors such as poor diet and exercise, which instigate non-alcoholic fatty liver disease . If caught soon enough, each of these conditions can be improved by lifestyle changes, including diet. So, is the keto diet an appropriate way to help heal your liver?
