Yes, the ketogenic diet can be quite effective for Nonalcoholic Fatty Liver Disease (NAFLD).
NAFLD is like when your liver becomes a bit like a sponge filled with fat. Many people with NAFLD are overweight, and they are often told to eat diets that are low in calories or low in fat. While these diets can sometimes help, it turns out that cutting down on carbs might actually be a better option for many people with NAFLD. This is where the “ketogenic diet” comes into play.
The ketogenic diet, often called the keto diet, is a way of eating that’s a bit different from what most of us are used to. Normally, we eat foods that are high in carbohydrates, like bread, rice, and pasta. Our bodies break down these carbs into sugars, which we use for energy. But when you’re on a keto diet, you eat very few carbs and instead eat foods that are high in fat, like avocados, cheese, and meat.
Now, you might be wondering, “Why would eating more fat help with a fatty liver?” Well, it might sound strange, but it actually works in a pretty cool way. When you eat very few carbs, your body starts to look for other sources of energy, and one of the things it does is break down fat to make molecules called “ketones.” These ketones become a new source of fuel for your body.
So,
How does this help with NAFLD?
Let’s break it down:
- Less Liver Fat: When you eat a lot of carbs, your liver stores extra fat. But on a keto diet, since you’re not eating as many carbs, your liver doesn’t store as much fat. Studies have shown that people who follow the keto diet tend to have less fat in their liver. (1)
- Better Insulin Control: Insulin is like a key that helps your body use sugar for energy. People with NAFLD often have trouble using insulin properly, and that can make their liver store more fat. The keto diet seems to help improve how your body responds to insulin, which means less fat gets stored in your liver. (2)
- Turning the Tide: Some small studies have even found that the keto diet might not only stop NAFLD from getting worse but might actually help reverse the problem. This means that by eating foods that are high in fat and low in carbs, some people have seen the fat in their liver decrease, making them healthier. (3)
- Feeling Less Hungry: One interesting thing about the keto diet is that it can make you feel less hungry. When you eat fewer carbs and more fat, your body gets really good at burning fat for energy. And when your body uses fat for fuel, you might end up eating less without even trying. This can help with weight loss, which is important for NAFLD. (4)
- Heart Health: Following the keto diet might also be good for your heart. It can help lower things like triglycerides (a type of fat in your blood), and that’s good news for your ticker. (5)
But remember, while the keto diet can be really helpful for NAFLD, it’s not a one-size-fits-all solution. Everyone’s body is a bit different, and what works for one person might not work for another. Also, it’s important to think about what kind of diet you can stick to for the long haul. A diet that’s too hard to follow might not be as helpful in the end.
Before you make any big changes to what you eat, especially if you have a health condition like NAFLD, it’s a great idea to talk to a doctor or another healthcare expert. They can give you the best advice based on your own unique situation.
So, to sum it up, the keto diet might seem a bit strange at first, but it can actually be a powerful tool to help with NAFLD. By eating fewer carbs and more fats, your liver might just start feeling a whole lot better!
Does the Keto Diet work long-term?
How To Start a Ketogenic Diet for NAFLD?
Starting a ketogenic diet for NAFLD can be a positive step toward improving your liver health. Here’s a step-by-step guide to help you get started:
- Learn About the Keto Diet: Before diving in, it’s important to understand what the keto diet is all about. The keto diet focuses on drastically reducing your carbohydrate intake and increasing your fat intake. This change in your eating habits encourages your body to use fat as its primary source of energy instead of carbohydrates.
- Consult Your Doctor: Before making any significant changes to your diet, especially if you have a medical condition like NAFLD, it’s crucial to talk to your doctor or a registered dietitian. They can provide personalized advice and ensure that the keto diet is safe for you.
- Educate Yourself on Food Choices: Familiarize yourself with foods that are allowed on the keto diet and those that you should limit. Foods high in healthy fats like avocados, nuts, seeds, olive oil, and fatty fish are good options. On the other hand, foods rich in carbohydrates like bread, pasta, rice, and sugary snacks should be minimized.
- Plan Your Meals: Meal planning is key to success on the keto diet. Plan your meals and snacks around foods that are low in carbohydrates and high in healthy fats and proteins. This will help you stay on track and avoid reaching for carb-heavy options when you’re hungry.
- Start Slowly: Transitioning to a keto diet doesn’t have to happen overnight. You can gradually reduce your carb intake over a few days or a week to give your body time to adjust. This can help you avoid potential side effects like the “keto flu,” which is a collection of symptoms that some people experience as their bodies adapt to burning fat for energy.
- Track Your Macros: “Macros” refer to the three main nutrients in your diet: carbohydrates, fats, and proteins. Keeping track of these can help you maintain the right balance for the keto diet. Generally, on a keto diet, you’ll aim for around 70-75% of your daily calories from fats, 20-25% from protein, and only about 5-10% from carbs. (7)
- Choose Real Foods: Focus on whole, nutrient-dense foods. Choose lean sources of protein (chicken, fish, lean meats), plenty of non-starchy vegetables, healthy fats, and moderate amounts of dairy. Processed and sugary foods are not suitable for a keto diet.
- Stay Hydrated: Drinking enough water is important on any diet. When you start a keto diet, your body releases more water as it uses up glycogen (stored carbohydrate). This can lead to dehydration, so make sure you’re drinking plenty of fluids.
- Incorporate Electrolytes: As your body sheds water on a keto diet, you may lose important electrolytes like sodium, potassium, and magnesium. Consider including foods rich in these nutrients or using supplements under the guidance of a healthcare professional.
- Monitor Your Progress: Keep track of how you’re feeling and any changes you notice. Are you feeling more energized? Have you lost weight? Are there any improvements in your NAFLD symptoms? Regular monitoring can help you see the positive impact of the diet.
- Be Patient: Changing your eating habits takes time. Your body needs time to adapt to using fat for fuel instead of carbs. Be patient with yourself and give your body the time it needs to adjust.
Remember, the ketogenic diet isn’t suitable for everyone, and individual responses can vary. It’s important to work with a healthcare professional or a registered dietitian who can guide you through the process, especially if you have underlying health conditions like NAFLD. And as with any diet change, finding a plan that you can stick with long-term is key to maintaining your health and well-being.
Custom Keto Diet By Rachel Roberts