What diet changes help reduce liver fat?

To reduce liver fat through diet, Dr. Robert Lustig emphasizes the importance of cutting out or substantially reducing sugar and alcohol, as these are primary contributors to fat accumulation in the liver 1. For those with liver fat, intermittent fasting is a beneficial practice because it gives the liver time to metabolize and offload the stored fat 2.

Additionally, the elimination of processed foods and the reduction of refined carbohydrates can help lower insulin levels, which in turn aids in reducing liver fat as insulin plays a crucial role in fat storage 3. Including plenty of fiber in meals can also help, as this can blunt insulin responses and improve overall metabolic health 2.

Overall, focusing on whole foods like vegetables, fruits, meat, and fish while avoiding processed and sugary foods can be an effective strategy for reducing liver fat.