Fatty liver is a condition where excessive fat accumulates in liver cells. It can be linked to alcohol consumption or metabolic disorders. The most common form today is non-alcoholic fatty liver disease (NAFLD), which is associated with metabolic disorders. This condition often affects individuals who are overweight, have abdominal obesity, type 2 diabetes, dyslipidemia, or a sedentary lifestyle.

NAFLD does not solely depend on the amount of fat or carbohydrates in the diet. Therefore, in many cases, even when individuals significantly reduce rice intake and limit fats, like you, the amount of fat in the liver remains unchanged.

A common mistake is reducing rice but consuming excessive amounts of red meat, organ meats, and an overall high protein intake. When the total energy intake is high, the excess energy is converted into triglycerides and accumulates in the liver. A diet rich in saturated fats from fatty meats, butter, cream, and organ meats can also promote fat accumulation in the liver.

A diet rich in saturated fats from fatty meats and organ meats can promote fat accumulation in the liver. Photo: Ly Nguyen

Regular consumption of high-fructose beverages such as milk tea, soft drinks, candies, and fruit juices also encourages the liver to synthesize new fats, increasing liver fat. A diet lacking fiber can prolong metabolic disorders, reducing the effectiveness of improving liver fat.

Additionally, a sedentary lifestyle with little exercise can lead to reduced energy expenditure, increased insulin resistance, and continued fat accumulation in the liver.

While you have reduced rice and limited fats, this might not be sufficient. You need to adopt a healthy diet that emphasizes fiber, green vegetables, whole fruits, legumes, and whole grains. These foods help slow sugar absorption, improve insulin sensitivity, and support weight management. Limit sugar, sugary drinks, red meat, and processed foods. Maintain a healthy weight and engage in regular physical activity, with at least 150 minutes of moderate-intensity exercise each week.

If liver fat does not improve after a period of lifestyle changes, patients should consult a doctor for an assessment of liver damage, metabolic risk factors, and appropriate treatment.

ThS.BS Nguyen Huy Thanh

Department of Gastroenterology - Hepatobiliary - Pancreatology

Tam Anh Hanoi General Hospital