2 eating patterns reverse Fatty Liver

Doctors and health scientists all agree on one thing: nonalcoholic fatty liver disease (NAFLD) is caused by poor dieting.
But if we have to eat differently, which diets actually work? A new study in Nutrients offers two solid answers.

When it comes to NAFLD, doctors recommend losing excess weight, controlling blood sugar, and lowering inflammation. So researchers reviewed the best-quality clinical trials from 2019–2024 to find out which eating patterns did this.

All the studies included adults with NAFLD. Some also had obesity, type 2 diabetes, or high blood pressure. Each study compared diet styles and tracked effects on body weight, blood sugar, inflammation, and liver health.

Two eating patterns stood out:

The Mediterranean Diet

● Rich in fruits, vegetables, whole grains, olive oil, nuts, seeds, and fish

● Minimal red meat and processed food

Intermittent Fasting

● Eating within an 8-hour window daily (time-restricted eating)

● Or eating very little every other day (alternate-day fasting)

Why these two worked:

Weight loss:

● Mediterranean: up to 8.5 kg lost

● Intermittent fasting: up to 6 kg lost

Liver improvements:

● Mediterranean: ALT liver enzyme dropped by 15–25 units

● Intermittent fasting: Liver fat dropped by 15–25%

Inflammation: Both reduced markers across the body
Blood sugar: Both improved fasting blood glucose and insulin sensitivity
Waist size: Mediterranean diet cut waistlines by up to 7 cm
Cholesterol: The Mediterranean diet also reduced LDL cholesterol

Two other diets showed moderate results:

● Lacto-ovo-vegetarian: Significant weight loss, better blood sugar control, and lower liver fat

● DASH diet: Lowered blood pressure and inflammation, plus improved liver enzyme levels

Bottom line: If you have NAFLD, load your plate with fruits, vegetables, legumes, whole grains, fish, olive oil, avocado, nuts, and seeds. Eat less sugar, red meat, and processed food. And shrink your eating window to 8 hours a day—for even better results.

But there is a much easier way to get rid of NAFLD naturally and permanently. Thousands of readers vouch for it. And it requires almost no self-discipline. Here’s how it works…