The best diet for fatty liver and insulin resistance is low in saturated fats and high in liver cleansing micronutrients, anti-oxidants, and phytonutrients. There are additional dietary tips that are crucial for reversing fatty liver and insulin resistance such as eating foods high in magnesium and choline among others.
To reverse insulin resistance, the excess fat must be cleared from the liver, muscles, and adipose tissue. Reversing insulin resistance is also crucial for losing weight.
Insulin resistance occurs when cells in your muscles, fat, and liver become resistant to the hormone insulin and glucose uptake. When glucose cannot get inside the cell, glucose will build up in the bloodstream. Elevated blood sugar can lead to type 2 diabetes.
Causes of Insulin Resistance
One of the underlying causes of insulin resistance is a fatty liver. When the liver becomes fatty, there are not enough glycogen stores for incoming sugar. Reversing fatty liver is crucial for losing weight and reversing insulin resistance.
An underlying cause of fatty liver that no one is talking about is having SNP’s in the PEMT gene. The PEMT gene is responsible for making phosphatidylcholine, which transports fat out of the liver.
If fat is not transported out of the liver effectively, then a fatty liver can develop.
Choline is a crucial nutrient for the PEMT gene to function. Optimal methylation and production of SAMe are also necessary for the PEMT gene to make phosphatidylcholine. Vegans and vegetarians can struggle with fatty liver even when eating healthy if they are deficient in choline.
Eating antioxidant fruits helps to reduce oxidative stress and inflammation in the body. Excess inflammation is an underlying cause of weight gain and insulin resistance.
Blueberries are one of the best antioxidant fruits that improve insulin sensitivity while scavenging free radicals.
Learn how to make an antioxidant smoothie for weight loss with sunflower lecithin powder to help reverse fatty liver.
Fish oil has been shown to prevent fatty liver and insulin resistance in mice that were fed a high-fat diet. Excess inflammation can lead to insulin resistance and weight gain.
Fish oil contains anti-inflammatory omega-three fats, which play a vital role in managing inflammation and preventing fatty liver.
The best diet for fatty liver and insulin resistance
Robby and Cyrus, authors of Mastering Diabetes, have a mind-blowing yet proven approach to reversing insulin resistance. They recommend a low-fat, plant-based vegan diet as the best diet for fatty liver and insulin resistance. These guys will blow your mind with a revolutionary approach to reverse insulin resistance with a plant-based whole food diet.
Abstaining from all food by fasting is one of the best ways to lose weight fast. Some people only get so far with dietary changes. To fully reach their weight loss goal, they need to practice extended periods of fasting. Fasting is one of the quickest ways to improve insulin sensitivity and reverse insulin resistance.
The Fit for Life Diet was the first book I ever read on weight loss. I lost 10 pounds in one month following the Fit for Life Diet principles. One of the core principles is to eat the fruit in the morning. Why?
Fruits are cleansing for the liver, easy to digest, and allow for the detoxification cycle to finish. Optimal liver detoxification is crucial for a healthy liver. Anthocyanins found in cherries have also been shown to be beneficial for preventing fatty liver.
On the flip side, a choline deficiency and SNPs in the PEMT gene can cause fatty liver. The richest sources of choline are in eggs and liver. Eating foods high in choline is especially important for anyone to eat with a fatty liver.
This gallbladder cleansing breakfast scramble is an excellent source of choline.
The best diet for fatty liver and insulin resistance is a whole food plant-based diet with lots of vegetables, protein, and small amounts of healthy fats. The liver needs ample nutrients that are abundant in low-calorie plant foods.
The Mastering Diabetes coaching programs teach you how to reverse insulin resistance and diabetes. Their program is effective and unlike any other as they address why you must reduce your fat intake, especially of saturated fats to reverse insulin resistance. While fats don’t spike your blood sugar they will increase insulin resistance and make you more intolerant to healthy carbohydrates including fruits.
Low glycemic vegetables are very beneficial for insulin resistance. Here is a list of the best foods to lower blood sugar levels and reverse insulin resistance.
Including nutrients such as B12 and choline found in animal protein, liver, and eggs are essential to help prevent fatty liver. Consuming too many calories can lead to insulin resistance.
If you are struggling to lose weight, grab my weight loss cheat sheet with my top 6 weight loss tips.
Here is a list of the best foods to cleanse the liver. These superfoods are pigmented fruits and vegetables that can be found at your regular grocery store. You have to stop shopping in the packaged and processed middle aisle and head to the perimeter where the fresh produce section lies.
If you start eating these foods that cleanse your liver, your liver will be thanking you! In return, you will feel healthier. A healthy liver is crucial for optimal digestion, weight loss, and another 1000 plus functions. Start supporting your liver now with whole natural foods.
Effective ways for reversing inulin resistance naturally
The first dietary tip to reverse insulin resistance is to remove processed sugar and refined carbohydrates. Sugar and refined carbohydrates cause the overproduction of insulin. Consistently elevated insulin levels lead to cells becoming insulin resistant and weight gain.
Eat magnesium-rich foods to prevent magnesium deficiency. Low levels of serum and intracellular magnesium levels are associated with increased insulin resistance. Processed sugar further depletes magnesium levels which is why it is essential to eliminate processed sugar from the diet to reverse insulin resistance, especially if someone is magnesium deficient.
Practicing intermittent fasting is a simple yet powerful way to help reverse insulin resistance and fatty liver. There is no right or wrong way to practice intermittent fasting.
Fasting can reverse insulin resistance by burning through excess glucose and fat in various body tissues resulting in the cells becoming insulin sensitive as the cells are hungry for glucose again.
The best way to start intermittent fasting is to balance blood sugar. After balancing blood sugar, begin to decrease the window of time in which foods are consumed.
Optimizing gallbladder function should be the first step in any liver detoxification program. Fats and toxins get out of the liver via the bile and phosphatidylcholine. The gallbladder stores and releases bile into the intestinal tract.
Think of the gallbladder as the detox door that needs to be wide open. The liver and gallbladder go hand in hand. These guys indeed are two peas in a pod and the cornerstone for weight loss and optimal health.
To reverse insulin resistance, it is crucial to ditch the processed carbs. Instead, eat an anti-inflammatory diet full of liver cleansing foods.
Have ample omega-three fats and choline in the diet to prevent fatty liver. Supporting a sluggish gallbladder is necessary to transport fats and toxins out of the liver effectively.
Practice intermittent fasting to reverse insulin resistance and fatty liver. Too many calories and fat build-up cause fatty liver. The fastest way to tap into fat stores and reverse insulin resistance is through fasting or using a detox shake.