Hidden diseases that thin people may also have! 3 nutritional tips to help you get rid of fatty liver

"Nutritionist, how can I have fatty liver disease when I'm so thin?"

This was the first sentence my patient, Ms. Lin, said to me. She is a 28-year-old office worker with a petite figure. She likes to eat cakes, biscuits, fried chicken, and is particularly fond of sugary drinks. Although these so-called "unhealthy foods" are indispensable in her daily diet, Ms. Lin still maintains a slim figure. This makes her believe that she is not prone to gaining weight, so she eats more unscrupulously.

It was not until one day when I participated in the company’s employee physical examination and saw the report that I was shocked to find out that I had fatty liver! This really left her confused, so she had to rush to me for nutritional consultation. Is it true that thin people will not have fatty liver? Dear, obesity is certainly a risk factor for fatty liver, but thin people with high body fat can still have fatty liver problems!

What is fatty liver?

The liver is the main organ regulating fat metabolism, and fatty liver, as the name suggests, means that the fat content in the liver exceeds 5% of the liver weight, and the main component is triglyceride. Fatty liver can be roughly divided into two categories according to the cause of the disease: alcoholic fatty liver and non-alcoholic fatty liver. Alcoholic fatty liver is of course caused by excessive drinking, while the causes of non-alcoholic fatty liver include obesity, overnutrition, diabetes, dyslipidemia, drugs, etc.

Taking Ms. Lin’s case as an example, when a person eats too much oil, refined starch and fructose in his diet, coupled with a lack of exercise, it will lead to excessive fatty acids in the blood, and these fatty acids will accumulate in the liver, forming fatty liver. This is why some people can suffer from fatty liver even if they appear thin. If you don’t want to be a “fake skinny” with too much body fat and want to get rid of fatty liver, the first step is to change your eating habits and lifestyle!

3 secrets to get rid of oil

1. Eat more dietary fiber

In addition to helping increase satiety and delay gastric emptying, moderate supplementation of dietary fiber can also increase stool volume, promote intestinal motility, and facilitate weight control and prevent constipation. In addition, dietary fiber can reduce the absorption of fat and cholesterol, thereby lowering the levels of triglycerides and blood cholesterol. The recommended daily intake is 25 to 35 grams. Whole grains, root vegetables, vegetables, and fruits are all good food sources.

2. Choose the right oil

It is recommended that total fat intake account for 25-30% of total calories. Deep-frying and pan-frying cooking methods should be avoided, and monounsaturated fatty acids and polyunsaturated fatty acids should be selected as much as possible, and foods rich in saturated fatty acids should be eaten less. Changing cooking oil to olive oil, soybean oil, sunflower oil or canola oil is a good way. Other foods such as walnuts, cashews, avocados, salmon, mackerel, etc. are also good fat foods and are very suitable for inclusion in your daily diet. For example, the Omega-3 polyunsaturated fatty acids rich in fish oil can reduce triglyceride levels and have anti-inflammatory effects, which have many benefits to the human body.

3. Develop a habit of regular exercise

It is recommended to exercise 4 to 5 times a week, at least 30 minutes each time, which can help lose weight, lower cholesterol, promote blood circulation and relieve mood. It is recommended to use resistance exercise (weightlifting, muscle stretching) to assist aerobic exercise (jogging, brisk walking, cycling, swimming, aerobic dance). The fat burning effect will be better when combined together!

Tips from nutritionists

We would like to remind everyone that long-term excessive drinking can easily increase the metabolic burden on the liver and cause alcoholic fatty liver. It is better to drink less! It would be better if you could not drink it. In addition, try to avoid excessive consumption of refined sugary foods such as snacks, cakes, and beverages, as this is also one of the factors that cause fatty liver.