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Psychology & Diet

What to eat if you have fatty liver and return to normal?

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Presse Santé

The body stores fat for energy and insulation in many areas, including the liver. If the fat content of the liver is too high, it may be a sign of fatty liver disease. Diet changes are the first-line treatment for this condition.

There are two main types of fatty liver disease: alcohol-related liver disease and non-alcohol-related fatty liver disease. Pregnant people can also develop a form of fatty liver disease known as acute fatty liver of pregnancy. This rare complication can occur during the third trimester or in the early postpartum period. Fatty liver disease damages the liver, preventing it from removing toxins from the blood and producing bile for the digestive system. When the liver is unable to perform these tasks effectively, a person is at risk of developing other problems throughout the body.

Lifestyle factors, including diet and exercise, are key to managing fatty liver disease. A balanced diet can also help prevent malnutrition in people with this condition who have developed cirrhosis. Research indicates that up to 92% of people with cirrhosis are undernourished.

In this article, we suggest several foods to include in a fatty liver disease diet and other foods to avoid.

Foods and drinks to help cure fatty liver

Eating natural, unprocessed foods that contain complex carbohydrates, fiber, and protein is a good starting point. They can provide long-lasting energy and a feeling of fullness. Some people choose to follow specific diets, such as the Mediterranean diet. This diet is an especially good option for sufferers because it minimizes processed foods, added sugar, and saturated fatty acids. Depending on the type of fatty liver a person has, a dietitian can help create a personalized diet plan tailored to their tastes, symptoms, and medical condition. Here are some specific foods that may be particularly helpful for people with fatty liver disease:

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Garlic

Garlic is a staple in many diets and may provide benefits for people with fatty liver disease. A 2016 study in Advanced Biomedical Research found that powdered garlic supplements seemed to help reduce body weight and body fat in patients.

Omega-3 fatty acids

A 2016 review of current research suggests that consuming omega-3 fatty acids may improve liver fat and high-density lipoprotein cholesterol levels in patients.

Foods rich in omega-3 fatty acids include:

the salmon
sardines
walnuts
flax seeds

Coffee

Drinking coffee is a morning ritual for many people. However, it may provide benefits beyond increased energy for those with fatty liver disease.
A 2019 animal study found that decaf coffee reduced liver damage and inflammation in mice fed a diet containing high levels of fat, fructose, and cholesterol. Another study in mice from the same year showed similar results. The researchers found that coffee reduced the amount of fat that accumulated in the mice’s livers and improved the way their bodies metabolized energy.

Broccoli

Eating a variety of whole vegetables is helpful for people with fatty liver disease, and broccoli is a vegetable that someone with fatty liver disease should seriously consider including in their diet. A 2016 animal study published in The Journal of Nutrition found that prolonged consumption of broccoli helped prevent the accumulation of fat in the liver of murine animals. The researchers still need to conduct more human studies. However, early research on the effect of broccoli consumption on the development of fatty liver disease appears promising.

Green Tea

The use of tea for medicinal purposes is a practice that dates back thousands of years. Green tea provides various antioxidants, such as catechin. Trusted Source: Research suggests these antioxidants may help improve symptoms of fatty liver disease.

Nut

While all nuts are a great addition to any diet plan, walnuts are particularly high in omega-3 fatty acids and may have benefits for people with fatty liver disease. Although more research is needed, a 2019 study in the journal Liver International found that higher nut consumption was significantly associated with lower levels of NAFLD.

Soy or whey protein

A 2019 review in the journal Nutrients found that soy and whey protein reduced fat accumulation in the liver. Results of a study in the review showed that liver fat decreased by 20% in obese women who consumed 60 grams (g) of whey protein per day for 4 weeks. Soy protein contains antioxidants called isoflavones that help improve insulin sensitivity and reduce fat in the body.

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Foods and drinks to avoid

Adding healthy foods to your diet is one way to control fatty liver disease. However, it is equally important for people with this condition to avoid or limit their intake of other foods.

Sugar and added sugars

People with fatty liver disease should avoid or limit added sugars. These can contribute to high blood sugar levels and increased fats in the liver.
Manufacturers often add sugar to candy, ice cream, and sugary drinks like soda and fruit drinks. Added sugars are also found in packaged foods, baked goods, and even store-bought coffee and tea. Avoiding other sugars, such as fructose and corn syrup, can also help minimize fat in your liver.

The alcohol

Excessive alcohol consumption is one of the most common causes of acute and chronic liver disease. Alcohol affects the liver, contributing to fatty liver disease and other conditions, such as cirrhosis. A person with fatty liver disease should try to reduce their alcohol intake or eliminate alcohol from their diet altogether.

refined grains

Processed and refined grains are found in white bread, white pasta, and white rice. Producers remove the fiber from these highly processed grains, which can raise blood sugar as the body breaks them down. A 2015 study of 73 adults with NAFLD found that those who ate fewer refined grains had a lower risk of metabolic syndrome, a group of risk factors that increase the likelihood of various health conditions. People can replace refined grains with potatoes, legumes, or whole grain and whole grain alternatives.

Fried or salty foods

Too much fried or salty food is likely to increase calorie intake and can lead to obesity, a common cause of fatty liver disease.
Adding spices and herbs to a meal is a great way to flavor food without adding salt. People can also usually bake or steam food instead of frying it.

Meat

A 2019 review article notes that eating saturated fat increases the amount of fat around your organs, including your liver. Beef, pork, and deli meats are high in saturated fat. A person with fatty liver disease tries to avoid these foods as much as possible. Lean meats, fish, tofu, or tempeh can be substituted. However, oily and wild fish may be the best option because they also provide omega-3 fatty acids.

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Changes in lifestyle

Making lifestyle changes can help people with fatty liver disease reduce and manage their symptoms.

Here are some examples of helpful changes:

Adjust calorie intake

For sufferers, weight loss is the most important strategy. A 5% decrease in body weight can reduce the amount of fat in a person’s liver. A person with NAFLD typically needs to eat between 1,200 and 1,500 calories a day or reduce their daily intake by 500 to 1,000 calories to see results. It depends on the body mass of the person. With malnutrition being a problem for people with fatty liver, research suggests that the optimal caloric intake for people with this disease is around 2,000 calories per day, incorporating around 1.2 to 1.5 g of protein per kilogram of body weight. Eating smaller, more frequent meals, with shorter intervals, can improve food absorption.

be physically active

Regular exercise is important for everyone. However, it has additional benefits for people with fatty liver disease in terms of symptom control. Get at least 150 to 300 minutes of moderate aerobic exercise or 75 to 150 minutes of vigorous exercise each week.

Here are some tips to become more active

use a standing workstation
stretch every morning
walk on a treadmill
Use the stairs instead of the elevator
yard

These are all easy ways to increase activity levels throughout the day without taking the time to do a full workout.

When to consult a doctor or a dietician?

If diet and exercise do not have the desired effect on your fatty liver disease symptoms, you should consider seeing a doctor. The doctor may refer the person to a nutritionist to help develop a diet plan. No currently approved medication can treat fatty liver disease, but diet and lifestyle choices can significantly improve the condition.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the opinion of a health professional.

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Psychology & Diet

The advantages and disadvantages of each

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Presse Santé

If you’ve ever been to a cheese shop, you know there’s a huge selection of different cheeses. Between Camembert, Gruyère, Roquefort and Emmental, choosing cheese based on uses can be an easy task for some and difficult for others. However, in this article you will discover the strengths and weaknesses of each of these types of cheese and which one to choose for your next party. Be sure to take a look at: The 6 cheeses with fewer calories

Pie chart:

Camembert is a delicious soft cheese originating from the Normandy region of France. It is made with unpasteurized cow’s milk and has a characteristic white rind. Camembert is often eaten with bread or crackers, and can also be used in cooking.

Here are 4 reasons why camembert is so popular:

  1. Camembert has a rich, creamy flavor that is perfect for spreading on bread or crackers.
  2. Camembert’s unique rind gives it a special appearance that sets it apart from other cheeses.
  3. Camembert is made from raw milk, which means it retains all of its natural flavors and nutrients.
  4. Camembert is a versatile cheese that can be enjoyed in many different ways.

Camembert’s weak points:

  1. Camembert is a relatively soft cheese, which means it can easily go moldy if not stored properly.
  2. The white or orange rind is edible, but some people find it unappetizing.
  3. Camembert can be quite spicy, so it may not be the best choice for people with sensitive noses.
  4. This cheese is best when it is fresh, so it may not taste the same if it is left in the refrigerator for a long time.

Gruyere:

Gruyère is a type of cheese originating in Switzerland. It is made with cow’s milk and its rind is hard and yellowish brown. The texture of the cheese is smooth and creamy, with a slight nutty flavor. Gruyere is a versatile cheese that can be used in cooked and raw dishes.

Here are 4 benefits of Gruyère cheese:

  1. Gruyère melts well, making it ideal for use in sauces, gratins, and fondues.
  2. Gruyere pairs well with both red and white wines, making it a great choice for entertaining.
  3. Unlike other cheeses, Gruyere does not turn bitter when heated, making it perfect for cooked dishes.
  4. Gruyere has a long shelf life, so it’s always available when you need it.

Gruyère’s weak points:

  1. Gruyere is quite high in fat. Therefore, it is not the healthiest cheese out there.
  2. The price of Gruyere can be quite high, especially if you buy it at a specialty cheese shop.
  3. The flavor of Gruyere can be quite strong, which may not be to everyone’s liking.

Roquefort:

Roquefort cheese is a type of blue cheese made from sheep’s milk. It is originally from the south of France and is one of the most popular blue cheeses in the world. The popularity of Roquefort cheese is due to many reasons.

Its strengths:

  1. It has a unique flavor that is both spicy and salty.
  2. Roquefort has a creamy texture that makes it perfect for spreading on bread or crackers.
  3. It is relatively low in fat and calories, making it a healthier option than other types of cheese.
  4. Roquefort contains probiotics that can help improve intestinal health.
  5. It is an excellent source of calcium, providing 25% of the recommended daily intake per 100g.

Its weak points:

  1. Cheese can be quite crumbly, making it difficult to slice through without making a mess.
  2. Its strong flavor may not appeal to everyone. If you’re serving Roquefort for the first time, it’s best to offer a milder blue cheese as well.
  3. Roquefort can be expensive, which may not be the best option if you’re feeding a large group.

emmental:

Emmentaler is a type of Swiss cheese that is characterized by its holes and its mild nutty flavor. Although most commonly found in Switzerland, Emmental is also produced in neighboring countries such as France and Germany.

Here are 4 benefits of Emmental cheese:

  1. The holes in Emmentaler help trap and release flavor molecules, making it tastier than other types of cheese.
  2. The unique bacterial culture used to make Emmentaler gives it a distinctive flavor that is both sweet and nutty.
  3. Emmental is a good source of calcium, phosphorus and vitamin B12.
  4. Emmentaler goes well with a variety of foods, including fruits, vegetables, breads, and meats.

Its weak points:

  1. Its flavor can be quite strong, which some people find unpleasant.
  2. Its texture can be a bit grainy.
  3. The holes can make the cheese difficult to slice.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Follow the sports diet to lose weight in a healthy and sustainable way

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Presse Santé

The sports diet is the newest and most promising weight loss method on the market. Unlike other diets that are based on caloric restriction or special food combinations, the sports diet focuses on the level of activity. The theory behind this is that if you are more active, you will naturally eat less.

Although there is no single approach to fitness and weight loss, the sports diet can be a good option for those who want to lose weight without giving up their favorite foods or resorting to extreme measures. But what is this? And how can you start using it today? Read on to find out.

What is the principle of the sports diet?

The Sports Diet is a nutrition plan specifically designed to meet the demands of sports training and competition. The key principle of the sports diet is to ensure that the athlete’s body has the right mix of nutrients to support optimal performance.

To achieve this, the sports diet emphasizes foods rich in complex carbohydrates, lean proteins and healthy fats. These nutrients provide the energy and substrates necessary for muscle contraction, proper cell function and recovery after exercise. In addition, the sports diet also includes foods rich in vitamins, minerals and antioxidants, which help protect cells from damage and strengthen the immune system. Used correctly, the sports diet can be a powerful tool to optimize sports performance.

Who can follow a sports diet?

Many people think that the sports diet is only for athletes. However, the principle of the sports diet can be applied to anyone who wants to improve their health and physical performance. Anyone who wants to optimize their performance in a sport can benefit from a sports diet. This type of diet is designed to help the body function at its best by providing the right combination of nutrients. The details of a sports diet vary according to individual needs, but there are common elements.

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For example, many people need to consume more protein than the average person to help repair and build muscle tissue. They may also need to increase their carbohydrate intake to fuel their activity level. A sports diet can help ensure that a person receives all the nutrients he needs to perform at his best.

Some recommend the sports diet to lose weight in a healthy and lasting way.

Anyone who has ever dieted knows that there are many different approaches to losing weight. Some swear by low-carb diets, while others believe cutting out sugar is the key to losing weight. But what if there was a way to lose weight by eating like a professional athlete? This is where the sports diet comes in.

Although not for everyone, the sports diet can be an effective way to lose weight, build muscle, and improve athletic performance. This diet is based on the principle of eating for sustenance, rather than pleasure, and thus eliminates most processed foods and junk food. Instead, it is based on 100% healthy and wholesome meals that will provide sustained energy throughout the day. Although it takes a while to get used to this new way of eating, many people find the results worth it.

Losing 9 kilos in 15 days, does it tempt you?

The sports diet is based on the principle that by eating the right foods, you can increase your metabolism and burn more calories. It is rich in protein and fiber to increase the feeling of satiety and reduce appetite, thus preventing the risk of overeating.

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With this diet, you should strive to follow two distinct phases, each with its own set of challenges. During the offensive phase, you should consume 3 meals with a large amount of protein while eliminating carbohydrates and fats from your diet. This can be difficult to do, especially if you are used to eating high-carbohydrate foods.

During the stabilization phase, you should carefully monitor your caloric intake and limit yourself to 1,200 cal for the first few days and then allow yourself 1,500 cal moving up to 1,800 cal. The objective of this second phase is to help your body to better assimilate all the nutrients ingested during the previous week. For this program to work, you must be very disciplined, both in food and in sports. But if you stick with it, you’ll be rewarded with a dream body!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

The 7 secrets of the Okinawan diet

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Presse Santé

Intrigued by the longevity of the people of Okinawans, Japan, researchers have studied their diet to try to discover its secrets. Here are 7 of the most interesting findings on the Okinawan diet.

The Okinawan diet is often touted as the secret to a long and healthy life. And it is not for less: the Okinawa region in Japan has one of the highest concentrations of centenarians in the world. While many factors contribute to the longevity of Okinawans, their diet is considered one of the key elements. But what exactly do they eat?

  1. They eat a lot of sweet potatoes.

One of the most interesting findings that researchers have made is that Okinawans eat a lot of sweet potatoes. Sweet potatoes are a good source of vitamin A, which is important for healthy skin and eyesight. They are also a good source of fiber, which helps regulate digestion. Plus, sweet potatoes are low in calories and fat, making them an ideal food for people trying to lose weight. While there is no single answer to the question of why Okinawans live so long, the high consumption of sweet potatoes is certainly a contributing factor.

  1. They eat small portions.

Okinawans generally eat small meals, taking time to savor each bite, stopping when they feel satisfied rather than full. This helps prevent overeating and maintains a healthy weight. Additionally, Okinawa is known for its abundance of fresh fruits and vegetables, which are packed with essential nutrients. The Okinawan diet also includes plenty of fish, which is a good source of heart-healthy omega-3 fatty acids. Combined with moderate physical exercise and strong social connections, it’s no surprise that Okinawans enjoy such long and healthy lives.

  1. They eat a lot of vegetables.

Vegetables make up a large part of the diet for Okinawans, who typically eat more than 5 servings a day. This is in contrast to the Western diet, which is high in meat and processed foods. Okinawans’ high consumption of vegetables is probably one of the reasons why they enjoy such a long life. Vegetables are full of essential nutrients for good health and are low in calories and fat. They also contain antioxidants, which can help protect against disease. All of these factors contribute to a longer and healthier life.

  1. They eat fish regularly.

Fish is an excellent source of protein, omega-3 fatty acids, and other essential nutrients for good health. It’s also low in calories and fat, making it a smart choice for people watching their weight. Furthermore, fish is known to be good for the heart and brain, two organs that tend to deteriorate with age. Not surprisingly, studies have shown that people who eat fish regularly tend to live longer than those who don’t.

  1. They consume moderate amounts of pork.

Although pork is not as prominent in the Okinawan diet as it once was, it is still eaten in moderation. While pork is known to be a significant source of calories in many traditional Japanese diets, Okinawans eat only small amounts. They prefer to eat a lot of vegetables and fish. This diet is believed to be one of the reasons Okinawans have such low rates of heart disease and obesity.

  1. They drink green tea every day.

Green tea is rich in antioxidants, which help protect cells from damage. It also contains compounds that have been shown to boost metabolism and promote weight loss. Additionally, green tea has been linked to a lower risk of heart disease and various types of cancer. Considering all of these health benefits, it’s no surprise that green tea is a staple of the Okinawan diet.

  1. They practice “hara hachi bu”.

A Japanese saying that means they eat until they are only 80% full. And research has shown that this practice can lead to a longer life.

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One of the reasons that hara hachi bu can be beneficial is that it can help prevent overeating. And we know that overeating can lead to a host of health problems, including obesity, heart disease, and diabetes. By eating less, Okinawans can avoid these problems.

Another reason is that it gives the body time to properly digest food. When we eat too much, our body has a hard time digesting all the food. This can lead to indigestion, bloating, and other problems. Conversely, when we only eat until we are 80% full, our body finds it easier to digest food.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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