Do you have fatty liver? Hepatic steatosis in this video I will tell you the seven foods that you will avoid Seven Types that can harm your liver that can increase the fat process in the liver the seven foods that you will avoid and I will also tell you the best foods that you you will include it in your diet along with the best habits if you do these 19 things that I will talk about here seven to take out and 11 to include you will be doing a lot of good for your liver and this will also contribute to the treatment of fatty liver In mild to moderate cases, you can even reverse this process of hepatic steatosis caused by fatty infiltration of the fatty liver, so pay close attention and you will promise me that you will not stop any type of treatment with your doctor or any medicine he has indicated, any measure he I told you to do it because this video does not replace a medical consultation, but I'm sure your doctor will thank you because you will really have a much better chance of improving your fatty liver, let's start with the list of foods that you will remove, which These are the types of foods that you will no longer consume, then I'll talk about the best ones. Remembering that both lists are equally important, they are equally important.
Combined, so let's go, there are seven number one simple sugars, but I'm going to include carbohydrates here, not just refined sugar. that you will put in your diet like sugar in your coffee, for example, I hope you don't drink sweetened coffee, but if you do, know that you have to remove sugar from coffee and any type of refined sugar, sugar that you add to your diet, but not only that, simple carbohydrates. What are simple carbohydrates?
When you eat simple carbohydrates, your body will digest it, your blood sugar will increase, then there will be an insulin spike. There will be this whole metabolic process that is not favorable for those who have fat in their body, so carbohydrates simple things like, for example, breads, pasta, cakes, here I'm talking about normal pasta with wheat flour, also breads, right, with normal wheat flour, this type of food you should avoid, that's why I explained it, it can worsen the fat process in the liver Ah, but This means that I will never be able to eat pasta again in my life. These are not foods that you will pay more attention to.
If possible, you will avoid it. If you are going to consume pasta, you prefer whole wheat pasta, for example. Ah, but I have heard that in terms of Calories don't make much of a difference You're really right, there isn't much difference in the calorie level between normal pasta and wholemeal pasta, but wholemeal pasta has more fiber which can help with this process, it reduces the glycemic index, so it's best to avoid it, but if you're going to consume it have a preference for whole foods, also with grains that will help in this process, so added sugar, simple carbohydrates preferably Avoid number two sausages like salami Cup Parma ham turkey breast Look, you thought turkey breast was healthy and it's not good because These foods have preservatives, nitrates, nitrites, and have even been linked to an increased risk of bowel cancer, rectal cancer, and also have a high amount of sodium, salami, for example, and you have to be careful with sodium, as well as fat in the liver, often it is associated with other diseases such as high blood pressure because these diseases are metabolic diseases increased fats in the blood diabetes increased triglycerides So you also have to take care of the sodium issue so avoid processed meats you will do a lot of good for your health number three be careful with soft drinks sweetened drinks even whole juices without added sugar because the fruit sugar is very concentrated like grape juice orange juice here is the opposite of foods foods you should prefer whole foods but drinks A drink called a full drink means that there is no added water, that is, it is a more concentrated drink and for those who have fat in the liver you have to be careful because you are ingesting a high amount of sugar and a simple sugar that will increase your blood sugar.
blood and will worsen the hepatic steatosis process. Of course, the same goes for item number one, what I explained will not be if you take a sip of grape juice it won't be what will make you have fat in your liver But if you have fat in your liver you have to be careful with sweetened drinks soft drinks Oh but grape juice is not healthy grapes do not have polyphenols they do not have antioxidants yes grape juice is healthy here I am talking specifically to those who have fat in their body or who are dealing with another disease such as diabetes you have to avoid grape juice and orange juice okay number four before number four Don't forget to like this video if you set a goal of 10,000 likes this is helping you if you are enjoying this format you saw that I didn't even make an introduction I went straight into the foods that you ask for a lot so don't forget and enjoy this video this way you also help other people number four avoid condiments You know those seasonings that come wrapped that you put on the meat that you put on the chicken these seasonings Many are rich in sodium they also have coloring preservatives sauces Who puts sauces on the salad some sauces are rich in fat Cesar salad did you know that Cesar salad dressing has a type of fat which is saturated fat So you should avoid it if you have fat in your liver because salt time is not a time for you to get fat bad Ketchup mustard mayonnaise these sauces that you add to your food you should avoid many sauces they also have preservatives others have coloring But even if you choose a brand that does not have preservatives and coloring you will also end up ingesting simple sugar simple carbohydrate which will make this worse metabolic issue So if possible, avoid this type of food, this type of spicy food, you know that you are adding these seasonings number five Avoid alcohol, exclude alcoholic beverages from your routine from your diet because, knowing how alcohol acts on our body, if you have fat in your liver can worsen this process Ah but I heard that there was a doctor who said that even one dose a day would not harm the liver so we have to divide it into two groups the first is the group of people who have fat in the liver caused by alcohol then it's zero alcohol there's no talk if the fatty liver is not caused by alcohol, according to the Protocol, even one dose wouldn't harm you, but as it's very difficult to know what the impact of alcohol is, how much alcohol helped you have fatty liver? I strongly suggest that you cut out alcohol completely so it's zero alcohol you will be doing your health good if you have fatty liver number six avoid lard and avoid coconut oil did you think coconut oil was healthy or what?
write the lard in the comments because if you have fat in your hair you should avoid these fats I don't know who said that eating lard was healthy People for the love of God Put your hand on your conscience and stop eating pig lard there are lots of videos here I know saying that animal fat would not harm humans, which is a big lie, a big lie, okay, animal fat, as is the case with lard, has a lot of saturated fats that can increase your bad cholesterol, your LDL, which in a way proven, LDL is increased Of course in excess, right, increased I'm saying you'll have a greater chance of having a stroke and having a heart attack, so stop eating pig bath, okay, and coconut oil too, I know there's a lot of marketing to it. respect for coconut oil but it is not healthy it is rich in saturated fats and number seven you will avoid it calm down here we are already reaching the list of the best habits best foods but number seven you should also remove Ultra processed foods so Fast Foods for For example, if you go to the grocery store, pizza in a box, frozen pizza, you will avoid frozen hamburgers, you will avoid these foods, so peel more and unwrap less. This is a tip that will be very good for your health, but avoid Ultra- processed foods, which already have a strong association with consumption.
high amount of ultra-processed foods and fat in the liver, okay, let's go to the list of the best. Remembering that there are a lot of good things on this list, because every video I talk about fat in the liver there is always someone who comment is the most liked comment in fact Oh I already know what to do for fatty liver if it's good you stop eating it and if it's bad you should eat it and then everyone likes that whole joke about it but I'm already refuting this comment here because this is not true so you who are watching don't believe this I will prove to you in this video that it is not true you should not do this this is what these people say well there are 11 let's start number one consume fruits with a low glycemic index Ah but there is no fructose what harms the liver is excess fructose So you just can't eat fruits as you should eat them but you prefer fruits with a low glycemic index a low glycemic load what is this What is a low glycemic index when you eat a certain fruit it will not increase your blood sugar and a low glycemic load a low amount of sugars for example guava avocado strawberry plum with skin apple also with skin all these fruits are good for those who have fat in the liver why Because it has vitamins minerals it has antioxidants it has fiber so it is good for your health orange is also a good fruit remembering that you have to eat the orange with the pulp, right with the fiber part there is no point in taking the orange and making just the juice you have already seen that, yes, you are making one of the worst foods for those with fatty liver, but eating oranges is a good alternative, number two, what are you going to do if you have fatty liver This step here is very important Maybe the The most important thing is to subscribe here to the channel. If you are not subscribed, I invite you to subscribe.
If you are already active, the notification bell clicks on the bell and selects all options. number two just to remember that you really have to subscribe here to the channel Let's go to number two and add lean proteins such as chicken meat eggs the fish themselves Oh but I don't have access to salmon tuna sardines are fish that have omega -3 a type of good fat that can even help this process but here I'm putting lean proteins, you remember what I said so if you have access to other fish it can also be Because you will be ingesting the amount of protein you need without a excess saturated fats and of course if you have access to these fish that I said are fish, cold water fish especially sardines Then yes there is also an additional benefit for your health but add lean proteins and eggs who have fat in the liver can eat eggs yes ah but and the yolk you should eat the white with the yolk because in the egg white you have the proteins but in the yolk you also have many vitamins such as B complex vitamins which are good for your health So you don't need to be afraid of eating eggs until one two per day, this is healthy and you should eat at least the minimum amount of proteins, so lean proteins, essential for those with fat in the liver, number three, vegetables like arugula lettuce, right? Vegetables, broccoli, cauliflower, carrot, cucumber, radish are excellent, you should add them to your diet because they will provide you with fiber, vitamins, minerals and also, you will be more satiated, you will eat less, so it is very important that you add vegetables to your diet, which vegetable do you prefer, put it in the comments, I always like to read ah chayote, thanks it's worth eating chayote, it's also not worth saying that it has no taste in the other video I talked about chayote many people criticized it but chayote is a very good vegetable I really like chayote number four add foods with anti-inflammatory potential like cocoa then dark chocolate 70% has a type of good fat that can help you with this.
There are even studies with cocoa in reducing blood pressure, coffee, coffee is another food that has anti-inflammatory potential, including those who have it, called steate hepatitis, or inflammation caused by fat in the liver, there are studies showing that the coffee can even help with this process Because it has tocopherol which is vitamin E it has polyphenols flavonoids antioxidants coffee is an excellent food green tea and here I'm talking about green tea not green tea in capsules That's different green tea in capsules has already been associated with an increased risk of hepatitis and inflammation in the liver, including people who even had to undergo a liver transplant, right, liver transplant because of green tea in capsules. of turmeric, put turmeric in your diet, right? You have this story of taking a supplement, taking a capsule of it, thinking that you are doing it good for your health.
Give preference to the foods you choose . Choose the ones you like the most, so foods that have anti-inflammatory potential, which other garlic, for example, has garlic? Alin can also help with this process Oh, but I heard about it, right ?
liver will not cure liver fat, no, he's right, I'm not saying here that these foods are the cure for you to actually improve liver fat, you have to make a series of lifestyle modifications. Yes, but these foods which has an anti-inflammatory potential, they can help with this process, they are not a cure, but they do help you, there are many studies that show this number five, hydrate yourself, your brain often confuses the stimulus of thirst with the stimulus of hunger, you end up eating more because you are dehydrated, this also has scientific proof, which you should do at least 30 ml per kg of weight, so a person who weighs 100 kg on average should consume 3 liters of water in some specific situations, this can be modified, for example, those who have a disease in the kidneys, if you have weak kidneys, you should undergo hemodialysis, for example, in this case, the nephrologist can recommend another value, so it is not for everyone, but as a rule, if you do not have any other serious health problem, 30 ml per kg of weight you you're going to be doing it right , you're going to be hydrating yourself properly and it's also going to be beneficial for various managements of your body number six add olive oil have you seen that coconut oil and lard are bad fats, olive oil is not the Olive oil has unsaturated fats, mono-saturated fats, polyunsaturated fats that can help you in this process, including increasing good HDL cholesterol . People say here is that if you heat it up, if you sauté the vegetables, for example in olive oil, it will become a toxic food.
Which is a big lie, the smoke point we call olive oil, you can't reach it on the stove. your home so you can sauté the vegetables you can heat the olive oil a little which you can't overheat it Combined so this is another myth you are seeing several myths I'm talking about here in this video how important it is for a metabolism specialist to disclose information number seven add fiber an easy way you can add chia flaxseed for example if you are going to eat a fruit those fruits I mentioned add a little chia add a little flaxseed half it will be good for your intestine in a proven way it reduces the risk of cancer colon cancer bowel disease adding fiber to your diet will reduce the glycemic index of your meals, you will digest food in a better way, it will also fill you up, but it is very important that you add these fibers to your diet, not to mention that it also contains good fats they can improve your cholesterol There really are several benefits, could you make a video just about China just about flaxseed Oh, but oats are oats beneficial for those who have fat in the liver, if you have fat in the liver you should avoid oats because most of the Veins are made up of carbohydrate sugars , so avoid oats. There was a video in which I said that I consumed oats, yes.
I consume oats, they are a healthy food. hepatic liver, which is the fatty liver and the vein is not a good deal, it is worth adding chia flaxseed, you will be doing good for your health number eight and here is a habit that you should have your sleep, how many hours a day are you sleeping studies showed that people who slept less than 6 hours had an increase in metabolic diseases such as fatty liver so Pay attention to your sleep and also in your routine because it is essential that your body understands which part of the day there was also another study that found that people who slept during the day and stayed awake at night also had a higher risk of developing fat in the liver from these metabolic disorders as well, as type 2 diabetes So it's worth regulating your routine and also sleeping at least 6 hours and then there's another discussion about whether the ideal would be 6 or 8 hours, let's close here at 6 hours because I know that 8 hours Many people don't have this privilege being able to sleep so many hours is fine, but if you focus on 6 hours a day, you will be doing good for your health and why it is important to regulate your routine because of some hormones, like cortisol itself, which is naturally higher in starts in the morning and decreases As the day goes on it reaches much lower levels at night and it is important that your body understands which part of the day it is also for hormone production number nine physical exercise was taking a while to talk about physical exercise if you If you have fat in your liver, you should do at least 150 minutes a week of physical activity, divided into three or more times, for example, 30 minutes five times a day, an easy goal to achieve. Don't you think, or 50 minutes three times a week, what is the type of exercise you are going to do, the exercise you like the most, it could be running, it could be walking, it could be water aerobics, it could be swimming, it could be the exercise you have access to, it could be at home, it could also be walking outside, you don't necessarily need to go to the gym Sometimes you live in a city that doesn't have a gym or you don't have access to it, but if you worry about doing physical activities, you won't get stuck in it.
Which exercise is best? there is muscle strengthening, they will help you a little more with this metabolic issue, it's good to reduce blood sugar, improve the fat in the liver, but if you have access to walking, for example, if you can go hiking, do it, it will also be good for you. your health and if you want to take an extra step, there are studies that show that those who do 250 minutes a week have an additional benefit.
So it's worth it if you can manage just 150 minutes a week, I'm already very satisfied, it's not worth doing it just one day. It can even be worse for weekend athletes, as that person who doesn't do anything all week and arrives on Saturday, does a lot of exercise, okay, that's not healthy. You should at least divide it into three or more times, agreed number 10, evaluation for other diseases, it is very common when I treat patients with fatty liver, people arrive very focused Oh, I have fatty liver, they forget about other changes What other change increases the risk of you having fat in the liver, change in the thyroid, for example, if you have unregulated hormones will make it much more difficult for you to improve fat in the liver other hormonal changes such as excessive production of cortisol can also worsen this process of fat in the liver and even cause fat in the liver so it is very important to look at this part of other diseases and also treat associated diseases that are more common in those who have fat in the liver which is a metabolic change then changes in cholesterol high blood pressure diabetes so pay attention to how your exams are doing you have routine exams it is very important that you also check it with medical supervision for these diseases that may be associated with or even worsen fat in the liver, so if you have a hormonal imbalance it becomes much more difficult for you to improve even if you do everything right number 11 and here I'm going to put a very big asterisk number 11 I I want you to pay attention if you do it the wrong way it can even worsen the fatty liver which is Weight control had a study that found that patients who had fat in the liver and reduced it from 5 to 88% had an improvement in this issue of hepatic steatosis, so weight control is very important But why did I put the asterisk because if you reduce too quickly of weight, which is the case for many, many people, the liver can even be injured, it can increase necrosis, it can cause more death of liver cells, worsening the issue of fat in the liver, but what would a rapid or sudden weight loss be in American society?
of diabetes, a safe value for you to lose weight is between half and 1 kg per week values greater than that, so 10 kg and 1 month is not good for your liver Ah, but restrictive diets restrictive diets can even make the issue of fat in the liver worse This happens a lot in practice the patient arrives Oh but I lost 10 15 kg and for 1 month I didn't eat almost anything and the fat in the liver got worse So now you know why so slowly change your lifestyle by doing these habits that I explained adding the best ones and removing the worst foods will do excellent good for your health. From 0 to 10 What rating do you give to this video if it is 10 I make more videos like this also write in the comments which part of the world you belong to Which country which city I talk about Porto Alegre but I have lived in many cities in this world and I always like to read, it's a great pleasure to meet known friends here in the comments, so don't forget to write your city, now I'm going to leave a suggestion for you to watch, you saw that I talked about fruits for liver fat, the best fruits, there's a video that I explain the worst fruits, the ones you will avoid and I also talk more about the best ones.
