{"id":87731,"date":"2026-09-27T12:28:55","date_gmt":"2026-09-27T10:28:55","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/liver-health-preventing-fatty-liver\/"},"modified":"2026-09-27T13:39:18","modified_gmt":"2026-09-27T11:39:18","slug":"liver-health-preventing-fatty-liver","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/liver-health-preventing-fatty-liver\/","title":{"rendered":"Preventing fatty liver with the right nutrition"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<span style=\"font-weight: 400;\">Tackling a fatty liver with the right nutrition? The liver is our most important metabolic organ and it is essential for detoxifying both the body&#8217;s own substances and substances that come from outside. But what happens when this vital organ \u201cturns fatty\u201d, when what is known as a fatty liver develops. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">What should we actually picture when we hear the word fatty liver? These are the questions we would like to answer in this article. And even more than that: what can we do to avoid the whole thing? Can we eat our way to a healthy liver? Small teaser: yes \ud83d\ude09 And we will tell you how! <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/nutrition-plans\/\" target=\"_blank\" rel=\"noopener\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Eat for a fit liver: start your personalised nutrition plan<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >1. Functions of the liver<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Before we go deeper into the subject of fatty liver, let us first look at the basics. What do we need our liver for? What makes it so special that we should give it this much attention in the first place? One thing we can reveal straight away: the tasks of the liver are extremely varied and above all <\/span><b>vital<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our liver is <\/span><b>the<\/b><span style=\"font-weight: 400;\"> organ when it comes to energy metabolism. It evens out fluctuations in the supply of nutrients and in this way keeps the internal environment constant. The stabilisation of blood sugar levels is particularly important. The liver can take up large amounts of glucose, store it in the form of glycogen and release it back into the blood when needed. The liver is also the most important organ for metabolising fructose. But it also influences the metabolism of other groups of nutrients. That only makes sense when you consider that it receives the nutrients directly from the gut. <\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<span style=\"font-weight: 400;\"><strong>Fun fact:<\/strong> The liver is not only our largest gland, with a total weight of about 1.5 to 2 kg it is also our heaviest internal organ.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">After we have eaten a carbohydrate-rich meal, the carbohydrates reach the liver and are partly converted into glucose. Some of this glucose then passes into the blood and is registered by certain receptors in our pancreas, which leads to an increased release of insulin. This hormonal shift increases the uptake of glucose into the liver, the muscles and the fatty tissue and promotes its conversion into storage forms such as glycogen. Because glycogen takes up a lot of space, only about 100 g of glucose can be stored in the liver. The surplus glucose is converted into fats by the liver, transported into the fatty tissue by the \u201cfat taxi\u201d VLDL (\u201c<\/span><i><span style=\"font-weight: 400;\">very low density lipoprotein<\/span><\/i><span style=\"font-weight: 400;\">\u201d) and stored there. All carbohydrates that go beyond the actual energy requirement are converted into fat and laid down as a more or less unlimited fat store. Under normal circumstances the fat is not stored in the liver itself. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If blood sugar levels drop again after a certain time, glucagon is released from the pancreas, which is also described as the \u201chunger hormone\u201d. During this phase glucose is made available to the body again through the breakdown of glycogen from the liver. Once the glycogen store is used up, fatty acids in the liver can be converted into <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/wie-entstehen-ketonkoerper\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ketone bodies<\/span><\/a><span style=\"font-weight: 400;\"> and supply the body with energy. Ketone bodies can be used as an energy source by the heart, the muscles and, after a certain period of adaptation, even by the brain and nerve tissue. The production of ketone bodies takes place exclusively in the liver. If you eat a low-carbohydrate diet, for example a <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-ketogene-ernaehrung\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ketogenic diet<\/span><\/a><span style=\"font-weight: 400;\">, these processes take place more often and the body primarily uses ketone bodies as an energy source. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another important function of the liver is excretion and detoxification. Through what is known as biotransformation it alters both the body&#8217;s own substances and substances foreign to the body so that they become biologically inactive and water soluble and can therefore be excreted more easily. From the digestive tract the liver receives nutrient-rich blood, filters out toxic intermediate products and then passes the blood on to the general circulation. The metabolic products that arise in the process can either be reused by the liver, for example glucose or proteins, or they are excreted via the kidneys. The ammonia produced during the breakdown of amino acids, which is toxic for our cells, is converted into urea by the liver and in this form can then easily be excreted via the kidneys. Foreign substances such as medicines, toxins and alcohol are also converted into less harmful compounds in the liver and excreted. <\/span>[\/vc_column_text][vc_single_image image=&#8221;15466&#8243; img_size=&#8221;large&#8221;][vc_column_text]Besides its functions in the metabolism of energy and toxins, the liver is also an important production site. It produces, for example, almost all plasma proteins, that is, the proteins that \u201cfloat around\u201d in our blood and take on various tasks. Transport proteins, for instance, ensure the efficient transport of many substances in the blood. These include transferrin, which is responsible for transporting iron, and C-reactive protein CRP, which is an important inflammation marker. Albumin is the most important transport protein in terms of quantity and is also responsible for holding water back inside the vessels. If there is a deficiency, many substances cannot be transported and water can no longer be held back. That is why people with liver disease often suffer from oedema and ascites, water in the abdomen. The proteins of blood clotting are also formed in the liver, for example the clotting factors and antithrombin, which prevents the development of thromboses. People with liver disease are consequently more prone to bleeding because of a lack of these substances. The fat-transporting proteins VLDL and LDL (<i>\u201clow densitiy lipoprotein\u201d<\/i>) are produced in the liver as well.<\/p>\n<p>Another important substance that is produced in the liver is cholesterol. About 90% of cholesterol biosynthesis takes place in the liver, which corresponds to roughly one gram per day. Among other things, cholesterol is the starting material for our sex hormones and for the bile acids. And while we are on the subject: bile fluid is also produced by the liver. Bile plays an important role in digestion and excretion. In this way fats and substances that are no longer needed, such as heavy metals and some medicines, can be excreted. Some hormones and creatine are produced in the liver as well.<\/p>\n<p>A further task of the liver is the storage of certain substances. Vitamins A and B12 and folic acid in particular are stored in the liver. The liver is also known as a store for iron and copper and, of course, for glucose. Thanks to certain immune cells, the so-called Kupffer cells, the liver is also able to break down bacteria and other pests.<\/p>\n<p>If the liver loses its function, for example because of an advanced fatty liver, it can no longer carry out all the tasks just described. No other organ can take over its tasks, which is why in severe liver disease a liver transplant is the only option. That is why we should pay close attention to our liver health and give it the best possible conditions so that it can do its work![\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/nutrition-plans\/\" target=\"_blank\" rel=\"noopener\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Support your liver health<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >2. What is a fatty liver?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">The liver is a true all-rounder in our body. But like every organ it is also susceptible to disease, and one of the most common conditions is fatty liver.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From a liver fat content of more than 5 to 10%<\/span><b> of the liver weight<\/b><span style=\"font-weight: 400;\"> onwards we speak of steatosis of the liver, that is, fatty liver disease. If more than 5% <\/span><b>of the liver cells<\/b><span style=\"font-weight: 400;\"> are affected by the fat accumulation, this is initially called liver cell steatosis; if more than 50% of the liver cells are affected, a fatty liver is present.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Two main forms of fatty liver are distinguished: the alcoholic fatty liver, which is largely caused by increased alcohol consumption, and the non-alcoholic fatty liver (NAFLD: <\/span><i><span style=\"font-weight: 400;\">\u201cnonalcoholic fatty liver disease<\/span><\/i><span style=\"font-weight: 400;\">\u201d), which arises mainly through lifestyle factors. Mixed forms are also possible. We will look at the exact causes of how the liver can become fatty in more detail in the next point.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Within non-alcoholic fatty liver disease two further forms can be distinguished:<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4aeac\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4aeac\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4aeac\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Non-alcoholic steatohepatitis (NASH)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4aeac\" aria-labelledby=\"title-awx_6ab9491f4aeac\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">NASH is the more aggressive, inflammatory form of fatty liver, which is also called steatohepatitis. Here the liver has not only accumulated excessive amounts of fat, there is also inflammation of the liver cells. This inflammation can damage the liver tissue and over time lead to \u201cscarring\u201d of the liver, known as fibrosis. As a result of an immune reaction, more connective tissue is produced in the liver, which is deposited on and around the liver lobules that the liver is built from. Liver function is still preserved at this stage. NASH is a progressive disease and can develop into liver cirrhosis. As the liver cells die off, the structure of the liver lobules is destroyed, which ultimately ends in liver insufficiency, that is, the loss of liver function. Finally it can also lead to liver cancer. In about 20% of NASH patients liver cirrhosis develops, and of those about 40% are affected by liver failure over the course of 10 years. Between 10 and 25% of them develop liver cancer.  <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4aedf\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4aedf\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4aedf\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Non-alcoholic fatty liver (NAFL)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4aedf\" aria-labelledby=\"title-awx_6ab9491f4aedf\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">NAFL is the non-inflammatory form of non-alcoholic fatty liver, which is called steatosis hepatis. Here too surplus fat has accumulated in the liver, but there is no significant inflammation in the liver cells. Although NAFL is regarded as less serious than NASH, it can develop into NASH over time. In up to 30% of the people who have NAFL, NASH develops within a period of 10 years.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">Closely connected with non-alcoholic fatty liver is metabolic syndrome. It consists of metabolic and cardiovascular risk factors such as high blood pressure, oxidative stress, clotting disorders, inflammation, disorders of glucose metabolism and disorders of lipid metabolism. Obesity is one of the most important factors that fuel metabolic syndrome. Type 2 diabetes is also connected with fatty liver. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Non-alcoholic fatty liver is the most widespread liver disease in the industrialised countries. Worldwide about 20 to 30% of people have non-alcoholic fatty liver disease. Men are affected more often than women, above all when obesity is present as well. People over the age of 60 are also affected more frequently. Because of the rising prevalence and the close connection with metabolic syndrome, which is also becoming more and more common, non-alcoholic fatty liver is developing into a new widespread disease and is therefore becoming an increasing burden on our health system. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But after all this negative information there is good news too: a fatty liver can be reversed, above all when it is recognised early. With a healthy diet and lifestyle the liver can break down surplus fat and in this way improve its function again. We will tell you exactly how you can support your liver health in <\/span><a href=\"#anchor6\"><span style=\"font-weight: 400;\">section 6<\/span><\/a> <span style=\"font-weight: 400;\">of this article.<\/span>[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >3. Causes of fatty liver<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">With the alcoholic fatty liver the cause is already in the name: alcohol. More precisely, years of chronic alcohol consumption. When alcohol is broken down in the liver, acetyl-CoA is produced, a substrate of our metabolism that can be metabolised when alcohol consumption is moderate. With long-term alcohol consumption, however, acetyl-CoA leads to increased production of fatty acids and triacylglycerides, the storage form of fatty acids. In addition, alcohol prevents the release of lipoproteins, which transport the fat out of the liver. In combination with the increased production this leads to more fat being deposited in the liver. First liver cell steatosis develops and then a fatty liver. By giving up alcohol, however, the fatty liver is completely reversible again. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insulin resistance plays an important role in the development of non-alcoholic fatty liver. Because of the raised blood concentration of insulin as a result of insulin resistance, more free fatty acids are released from the fatty tissue. These then reach the liver, where they accumulate and result in a fatty liver. Through complex interactions between liver cells, Kupffer cells, fat tissue cells, inflammatory mediators and free radicals, NASH ultimately develops, that is, the inflammatory form of fatty liver. The oxidation of free fatty acids produces reactive by-products. The chronic inflammation contributes to damage to the liver cells and in the long term promotes the development of liver fibrosis and cirrhosis. <\/span>[\/vc_column_text][vc_single_image image=&#8221;15473&#8243; img_size=&#8221;large&#8221;][vc_column_text]<span style=\"font-weight: 400;\">But how can it come to this in the first place? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most important causes that can bring about a fatty liver is a chronically positive energy balance. This arises when you take in more energy from food than you use up, for example with a hypercaloric diet and little physical activity. In the long term this leads to fats being deposited in tissues such as the liver and the pancreas. This can occur both in overweight people and in 7 to 16% of people of normal weight. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates also play an important role in the development of fatty liver. Studies show that the production of fat from carbohydrates makes an important contribution to the development of non-alcoholic fatty liver. The decisive factor here is insulin sensitivity, that is, the degree to which our body cells respond to insulin. With lower sensitivity the body forms about 4 to 5 times more liver fat, even on an energy-adjusted diet, than with higher insulin sensitivity, or indeed with insulin resistance as it occurs in type 2 diabetes mellitus. But insulin-sensitive people also respond to a very high carbohydrate intake with a massive increase in fat synthesis. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Watch out for fructose!<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Among the carbohydrates, fruit sugar, that is, fructose, is of particular importance when it comes to non-alcoholic fatty liver. Fruit sugar is first converted into glucose in the liver and then used. Through the consumption of juices, soft drinks and so on, the liver is exposed to a great deal of fructose all at once. It then has to convert a great deal of fructose into glucose in one go, which quite simply overwhelms it. Fat is produced. And so a high consumption of fruit sugar can lead to a fatty liver developing within a short time. Fructose occurs in the form of sucrose, a double sugar made of fructose and glucose, in ordinary table sugar. This is used in numerous drinks. Supposedly healthy smoothies also contain a great deal of fructose, which is why smoothies made from fructose-rich fruit are not recommended. We will tell you how to create a healthy and tasty smoothie instead right at the end of the article. And of course the pure fruits also contain masses of fruit sugar. But do not worry, you do not have to give up fruit completely, because a normal intake of fructose does not automatically lead to a fatty liver. Only when fructose is consumed excessively can problems arise. At the end of the article you will also find a few do&#8217;s and don&#8217;ts for foods that do your liver good \ud83d\ude09.<\/span>[\/vc_column_text][vc_single_image image=&#8221;15446&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; onclick=&#8221;link_image&#8221;][vc_column_text]<span style=\"font-weight: 400;\">Besides these diet-related causes there are also other factors that can lead to the development of a fatty liver. These include chronic inflammatory bowel disease or an infection with the hepatitis C virus. Certain cancer medicines can result in a fatty liver as well. A differential diagnosis can establish the cause of the fatty liver.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starting from the fatty liver, further secondary conditions can also arise. If it is not already present, it is a risk factor for type I diabetes, cardiovascular disease and kidney disease. Disorders of fat metabolism also often develop as a consequence of a fatty liver, because the liver tries to release its fat into the blood in the form of VLDL. Among other things, this raises the risk of heart attacks. Through deposits in the vessels, the development of atherosclerosis is also promoted as a direct consequence of the fatty liver. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/nutrition-plans\/\" target=\"_blank\" rel=\"noopener\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Less fructose, happier liver: with your plan<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >4. Symptoms of fatty liver<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">People with a non-alcoholic fatty liver often have thin legs and hardly any fat on the thighs and buttocks, but a lot of belly, because the inside of the abdomen has become fatty. They show non-specific symptoms such as a general feeling of being unwell or headaches. Nevertheless the fatty liver can develop into a serious threat to health. If it develops into liver cirrhosis, those affected show symptoms connected with the loss of liver function. This includes jaundice, which shows itself in a yellow discolouration of the skin, the mucous membranes and the sclerae, the white parts of the eye. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >5. Diagnosis of fatty liver<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">There are various examination techniques for diagnosing a fatty liver.<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b0d5\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b0d5\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b0d5\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Laboratory tests<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b0d5\" aria-labelledby=\"title-awx_6ab9491f4b0d5\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">There are no specific laboratory parameters for diagnosing a fatty liver. An increase in the so-called liver transaminases can often be observed, but these can also lie within the normal range. In addition the cholestasis parameters should be examined. These are parameters that are raised when there is a build-up of bile in the body. Parameters of metabolic syndrome should also be examined. These include lipid values, fasting blood sugar or the HbA1c value. Laboratory parameters should also be used to rule out other diseases of the liver. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b0f9\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b0f9\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b0f9\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Ultrasound<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b0f9\" aria-labelledby=\"title-awx_6ab9491f4b0f9\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Ultrasound, also called sonography, is the most important procedure in liver diagnostics. In a healthy liver, the liver and the kidney should be roughly equally dark. If a fatty liver is present, on the other hand, this shows itself in a lighter colour of the liver, which is due to the fat. This lighter colouring can be recognised on ultrasound as soon as about 10% of the liver tissue consists of fat. Ultrasound cannot distinguish between NAFL and NASH, and the stage of fibrosis cannot be clearly recognised either. Nevertheless, ultrasound quickly provides first indications and has no negative effects on the patient. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b11f\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b11f\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b11f\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Computed tomography<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b11f\" aria-labelledby=\"title-awx_6ab9491f4b11f\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The CT scan is a more objective examination method, because the results can be looked at by several doctors. The disadvantage here, however, is the radioactive radiation and the use of iodine-containing contrast agents, which can cause problems in people with thyroid disease. The CT scan is therefore not a primary diagnostic tool for a fatty liver. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b13b\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b13b\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b13b\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Magnetic resonance imaging<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b13b\" aria-labelledby=\"title-awx_6ab9491f4b13b\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">MRI can also be used to diagnose a fatty liver. This is not a radioactive procedure, and aluminium is used as a contrast agent instead of iodine. The fat accumulation in the liver can be recognised more clearly here. However, MRI is not very practical and is also very expensive. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b157\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b157\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b157\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Biopsy<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b157\" aria-labelledby=\"title-awx_6ab9491f4b157\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">With a biopsy, tissue is taken from the liver and then examined under the microscope. To establish clearly whether NAFL, NASH or cirrhosis is present, a biopsy is absolutely necessary.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b172\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b172\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b172\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Fatty liver index<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b172\" aria-labelledby=\"title-awx_6ab9491f4b172\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The fatty liver index cannot provide an exact diagnosis, but it does give very good indications of whether a fatty liver is present. It is calculated from BMI, waist circumference, triglyceride values and a liver value, the so-called gamma-GT value. If the index is above 60, the likelihood of a fatty liver is high and further clinical examinations should be carried out. If it is below 20, the likelihood is very low. Anything in between should be clarified by a doctor to be on the safe side. <\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">If a fatty liver is present, you cannot assume straight away that it is a non-alcoholic fatty liver. Various differential diagnoses therefore have to be considered and ruled out. <\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<strong>Differential diagnosis of non-alcoholic fatty liver<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alcohol-related fatty liver<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medication-related fatty liver<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chemotherapy-associated fatty liver<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty liver caused by the hepatitis C virus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wilson&#8217;s disease (autoimmune disease in which copper accumulates in the liver)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reye&#8217;s syndrome (cellular dysfunction that particularly affects the brain and the liver)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coeliac disease (gluten intolerance)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chronic inflammatory bowel disease<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >6. The right nutrition to prevent a fatty liver<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Since there are no approved medicines for treating a fatty liver, only the accompanying conditions are treated with medication. But we want to tackle the problem at the root. Keyword: nutrition. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">For liver function to be restored, it is important to get back below the individual threshold of fat accumulation that led to the loss of liver function. So there are no fixed targets and normal values, as long as the fat mass is reduced again. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In first place in nutritional therapy comes the treatment of the components of metabolic syndrome. Since insulin resistance in particular plays a decisive role in the development of non-alcoholic fatty liver, it is important to get this disorder of carbohydrate metabolism back under control. That works best when you turn the carbohydrates down and give preference to foods with a low <\/span><a href=\"https:\/\/de.wikipedia.org\/wiki\/Glyk%C3%A4mischer_Index\" target=\"_blank\" rel=\"nofollow noopener\"><span style=\"font-weight: 400;\">glycaemic index<\/span><\/a><span style=\"font-weight: 400;\">. Fructose in particular puts a special strain on the liver and should therefore be consumed in moderation! Studies have shown that even without a reduction in calories, a ketogenic diet can clear the fat from the liver again within a few weeks, and that even though <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/abnehmen-mit-fett-dank-keto-power\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">more fat<\/span><\/a><span style=\"font-weight: 400;\"> is eaten. Through the improvement in insulin resistance the cardiovascular risk profile also improves, which means many further risk factors are improved. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have also shown that a reduction in weight leads to an improvement in the fatty liver. A weight reduction of about 0.5 to 1 kg per week is recommended. Here too it has been shown that a carbohydrate-reduced diet with an emphasis on fat and protein can achieve significantly greater weight loss than fat-reduced diets. Studies have shown that, independently of weight reduction, a <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-low-carb-ernaehrung\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">low-carb diet<\/span><\/a><span style=\"font-weight: 400;\"> brings about a significantly greater reduction in liver fat than a low-fat diet. A Mediterranean diet, in which vegetables, olive oil, seafood and fresh preparation are to the fore, is also well suited to treating a fatty liver. Omega-3 fatty acids help to clear the fat from the liver and make it fully functional again. <\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<span style=\"font-weight: 400;\"><strong>Remember:<\/strong> Independently of any reduction in calories, the reduction of carbohydrates plays an important role in the treatment of a fatty liver.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">A good method you can follow for liver-healthy nutrition is the Logi method. Logi stands for \u201cLow Glycemic and Insulinemic Diet\u201d, that is, a way of eating that is meant to keep blood sugar and insulin levels low. For this, foods with a high carbohydrate content and a high glycaemic index are largely avoided and the focus is above all on foods that have a smaller effect on blood sugar and keep you full for a long time. It is a form of low-carb nutrition in which nutrient-rich foods with important vitamins, minerals, fibre and healthy fats and proteins are to the fore. Only three meals a day should be eaten, in order to give the liver a break in between. In addition, a portion of protein should be eaten with every meal. Ideally your plate should be made up of 50% vegetables, 25% meat or fish and 25% fibre-rich side dishes. The Logi pyramid gives a first overview of foods that should be eaten frequently or rather rarely. The rule is: the smaller the field of the pyramid, the less you should eat of the food in question.<\/span>[\/vc_column_text][vc_single_image image=&#8221;15450&#8243; img_size=&#8221;large&#8221; onclick=&#8221;link_image&#8221;][vc_column_text]<span style=\"font-weight: 400;\">Of course physical activity plays a role too. Regular activity increases energy consumption and improves the ability of the muscles to use components of food to generate energy. This produces positive metabolic effects. In combination with improved insulin sensitivity, less substrate is available to the liver, which reduces fat formation in the liver. By lowering specific blood parameters, increased physical activity can lead to an improvement in glucose and fat metabolism. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">That was a lot at once, so here again are the most important points of liver-healthy nutrition at a glance:<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/nutrition-plans\/\" target=\"_blank\" rel=\"noopener\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Preventing fatty liver? Get your liver plan now<\/span><\/a><\/div><\/div>[vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Liver-healthy nutrition<\/h3><\/div><\/div>[vc_column_text]<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables, filling proteins, high-quality fats and low-carbohydrate types of fruit as the basis of liver-healthy nutrition<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook fresh and avoid highly processed convenience products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A maximum of three meals a day, no snacks in between, in order to give the liver a break<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a source of protein with every meal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be careful with too much fruit sugar, it puts a particular strain on the liver<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Give preference to complex, fibre-rich carbohydrates over simple ones<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose calorie-free drinks<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]Our nutrition experts of course take all of this into account when they put together your <a href=\"https:\/\/foodpunk.com\/en\/nutrition-plans\/\" target=\"_blank\" rel=\"nofollow noopener\">personalised nutrition plan<\/a>!<\/p>\n<p><span style=\"font-weight: 400;\">On the subject of carbohydrates, Marina held a very exciting interview with Dr Nicolai Worm, one of the leading nutritional scientists in Germany, who works extensively on the subject of liver health. It is about how many carbohydrates we really need and what happens when we take in more. Really exciting. Do take a look.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"video\"><div class=\"video__wrapper\"> <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"youtube-content-blocker\" data-borlabs-cookie-content=\"PGlmcmFtZSBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUtbm9jb29raWUuY29tL2VtYmVkL3ZBM194ME5DSUJzP2NvbnRyb2xzPTAiIHRpdGxlPSJZb3VUdWJlIHZpZGVvIHBsYXllciIgZnJhbWVib3JkZXI9IjAiIGFsbG93PSJhY2NlbGVyb21ldGVyOyBhdXRvcGxheTsgY2xpcGJvYXJkLXdyaXRlOyBlbmNyeXB0ZWQtbWVkaWE7IGd5cm9zY29wZTsgcGljdHVyZS1pbi1waWN0dXJlIiBhbGxvd2Z1bGxzY3JlZW4+PC9pZnJhbWU+\"><div class=\"brlbs-cmpnt-cb-preset-c brlbs-cmpnt-cb-youtube\"> <div class=\"brlbs-cmpnt-cb-thumbnail\" style=\"background-image: url('https:\/\/foodpunk.com\/wp-content\/uploads\/borlabs-cookie\/1\/yt_vA3_x0NCIBs_hqdefault.jpg')\"><\/div> <div class=\"brlbs-cmpnt-cb-main\"> <div class=\"brlbs-cmpnt-cb-play-button\"><\/div> <div class=\"brlbs-cmpnt-cb-content\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>YouTube<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> <\/div> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: inherit\">Accept required service and unblock content<\/a> <\/div> <\/div> <\/div><\/div><\/div><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Or you can listen to the interview as an audio version in our podcast &#8220;Eat better, not less&#8221;.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"spotify-player\"> <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"spotify\" data-borlabs-cookie-content=\"PGlmcmFtZSBjbGFzcz0ic3BvdGlmeS1wbGF5ZXJfX2lmcmFtZSIgc3JjPSJodHRwczovL29wZW4uc3BvdGlmeS5jb20vZW1iZWQvZXBpc29kZS81c3pLVDBMY1NaU0ZlTTFiQVNoYUJHP3RoZW1lPTAiIHdpZHRoPSIxMDAlIiBoZWlnaHQ9IjM1MiIgZnJhbWVCb3JkZXI9IjAiIGFsbG93ZnVsbHNjcmVlbj0iIiBhbGxvdz0iYXV0b3BsYXk7IGNsaXBib2FyZC13cml0ZTsgZW5jcnlwdGVkLW1lZGlhOyBmdWxsc2NyZWVuOyBwaWN0dXJlLWluLXBpY3R1cmUiIGxvYWRpbmc9ImxhenkiPjwvaWZyYW1lPg==\"><div class=\"brlbs-cmpnt-cb-preset-a\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>Spotify<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: none\">Accept required service and unblock content<\/a> <\/div> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> '<\/div>'<\/div><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/nutrition-plans\/\" target=\"_blank\" rel=\"noopener\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Take the load off your liver: your science-based nutrition plan <\/span><\/a><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >7. Top 7 nutrients to support liver health<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">We have now looked in detail at the fact that nutrition plays an important role both in preventing and in treating a fatty liver. But why is that actually the case? Which nutrients are responsible for these effects? We will look at that more closely in what follows. <\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b496\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b496\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b496\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Omega-3 fatty acids<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b496\" aria-labelledby=\"title-awx_6ab9491f4b496\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-omega-3-fettsaeuren\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Omega-3 fatty acids<\/span><\/a><span style=\"font-weight: 400;\"> improve insulin sensitivity and can inhibit the production of fats from carbohydrates. They also reduce inflammation in the liver and support its regeneration. Omega-3 fatty acids are found in avocados, walnuts and fish, among other things.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b4bc\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b4bc\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b4bc\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Antioxidants<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b4bc\" aria-labelledby=\"title-awx_6ab9491f4b4bc\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Antioxidants are compounds that protect our body from what are known as free radicals. These can arise through metabolic processes in the body or through outside influences such as environmental toxins, alcohol or cigarette smoke. They are highly reactive, damage cells in our body and thereby contribute to oxidative stress, which plays a role in many diseases. Antioxidants act against this. Antioxidant substances are, for example, vitamins E, C and B2, as well as the minerals selenium, zinc and iron, but also plant compounds such as flavonoids. Foods rich in antioxidants are, for example, peppers, strawberries, blueberries and kale. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b4db\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b4db\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b4db\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Probiotics<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b4db\" aria-labelledby=\"title-awx_6ab9491f4b4db\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><a href=\"https:\/\/foodpunk.com\/de\/blog\/die-darmflora-und-der-einfluss-von-prae-und-probiotika\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Probiotics<\/span><\/a><span style=\"font-weight: 400;\"> are living micro-organisms that occur in foods and bring about a health benefit in the gut. In relation to the fatty liver, the flow of toxins to the liver can be reduced in this way and the liver relieved. Probiotic foods are, for example, yoghurt, kefir or sauerkraut.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b500\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b500\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b500\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Fibre<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b500\" aria-labelledby=\"title-awx_6ab9491f4b500\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Fibre consists of indigestible components of food that bind water and thereby bring volume into the digestive tract. This promotes digestion, which in turn removes toxins and waste products from the body and so relieves the liver. The large volume also keeps us full for longer, which can reduce excessive eating. Fibre also stabilises blood sugar levels by delaying the uptake of sugar from food into the bloodstream. By reducing blood sugar peaks, the liver is relieved in this way too. Fibre also has anti-inflammatory properties. Fibre is contained in many foods, among them vegetables, nuts and wholegrain products. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b521\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b521\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b521\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Vitamin D<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b521\" aria-labelledby=\"title-awx_6ab9491f4b521\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Through its anti-inflammatory properties, vitamin D can help to reduce inflammation in the liver. The regeneration of the liver cells is supported and their function thereby improved. An adequate supply of vitamin D can also help to reduce accumulations of fat in the liver, which is particularly important with a non-alcoholic fatty liver. Since there are hardly any foods rich in vitamin D, the best source of vitamin D is sunlight on the skin. In the winter months it should be <\/span><span style=\"font-weight: 400;\">supplemented<\/span><span style=\"font-weight: 400;\"> after consulting a doctor. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b53e\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b53e\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b53e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Choline<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b53e\" aria-labelledby=\"title-awx_6ab9491f4b53e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Choline is an important nutrient for regulating fat metabolism in the liver. It helps to convert fat into energy and in this way supports liver health. Choline is found in fish, tofu and <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/warum-du-jede-woche-brokkoli-essen-solltest\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">broccoli<\/span><\/a><span style=\"font-weight: 400;\">, among other things. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b55b\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b55b\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b55b\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>L-carnitine<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b55b\" aria-labelledby=\"title-awx_6ab9491f4b55b\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">L-carnitine plays an important role in generating energy and in detoxifying the body. It gets fat burning going and supports the liver and the kidneys in detoxification. It occurs mainly in animal foods such as meat, fish or dairy products. Chanterelles are one of the few plant foods rich in L-carnitine. <\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[vc_single_image image=&#8221;11910&#8243; img_size=&#8221;large&#8221; onclick=&#8221;link_image&#8221; elem_margin_top=&#8221;vmt-3&#8243;]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >8. Practical tips for everyday life<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Getting started with a low-carbohydrate diet can be a real challenge at first, but with a few practical tips you can fit it into your everyday life more easily.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Get an overview<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Before you stand in despair in front of the supermarket shelves without knowing what you are allowed to eat and what not, it makes sense to inform yourself a little beforehand. The Logi pyramid from <\/span><span style=\"font-weight: 400;\">section X<\/span><span style=\"font-weight: 400;\"> can help with that. On our blog you will also find an overview of how many carbohydrates there are in various types of <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/viel-obst-kannst-du-der-keto-diaet-essen\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">fruit<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/kohlenhydrate-gemuese-keto-diaet\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">vegetables<\/span><\/a><span style=\"font-weight: 400;\"> and which ones you can best use. Did you know, for example, that berries in particular are especially low in carbohydrates? And so that you know exactly where you stand, here are a few do&#8217;s and don&#8217;ts about the most important food categories to take with you:<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b646\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b646\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b646\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Baked goods<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b646\" aria-labelledby=\"title-awx_6ab9491f4b646\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span class=\"deco-underline\"><strong>Do\u2019s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a low-carb diet you should enjoy baked goods in moderation and make sure that they are made from wholegrain flour. Baked goods made from oats, spelt, rye or barley are best suited.<\/span><\/p>\n<p><span class=\"deco-underline\"><strong>Dont\u2019s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid baked goods made from wheat flour. These include white bread, sliced toast bread, rusks and durum wheat pasta. You should also rather avoid sweet pastries, doughnuts, cake and other baked goods that are sweet and contain a lot of sugar.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b66e\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b66e\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b66e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Side dishes<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b66e\" aria-labelledby=\"title-awx_6ab9491f4b66e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span class=\"deco-underline\"><strong>Do&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here too wholegrain products such as wholegrain rice or wholegrain pasta are to be preferred. But the same applies here: in moderation rather than in masses. <\/span><\/p>\n<p><span class=\"deco-underline\"><strong>Dont&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">White rice, potato dishes, ready meals and fast food are best struck from your meal plan.<\/span><\/p>\n<p><span class=\"deco-underline\"><strong>Pro tip<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\"> Eat the side dishes rather at the end of your meal. That way your blood sugar rises more slowly, which your liver is pleased about as well. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b695\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b695\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b695\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Fruit<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b695\" aria-labelledby=\"title-awx_6ab9491f4b695\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span class=\"deco-underline\"><strong>Do&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">With fruit it is important to pay attention to the fruit sugar content. Well suited types of fruit are, for example, apricots, kiwis, grapefruit, watermelon, oranges and all kinds of berries. Here too the rule is to enjoy in moderation rather than in masses. Eat fruit rather after a meal as a dessert than as a snack between meals, so that your blood sugar rides less of a rollercoaster. You will find a more detailed overview of types and amounts of fruit in our article \u201c<\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/viel-obst-kannst-du-der-keto-diaet-essen\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">This much fruit you can eat on the keto diet<\/span><\/a><span style=\"font-weight: 400;\">\u201d. <\/span><\/p>\n<p><span class=\"deco-underline\"><strong>Dont&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tinned fruit is often sugared and therefore not recommended. The same goes for types of fruit with a high sugar content such as bananas, pears, grapes or pineapple.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b6bb\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b6bb\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b6bb\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Vegetables<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b6bb\" aria-labelledby=\"title-awx_6ab9491f4b6bb\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span class=\"deco-underline\"><strong>Do&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">With vegetables there are actually hardly any restrictions. Every salad is suitable, every kind of cabbage, courgettes, mushrooms, spinach, sauerkraut, beetroot and many other types of vegetable. We have a suitable article on this too, which you can look at in more detail: \u201c<\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/kohlenhydrate-gemuese-keto-diaet\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">This is how many vegetables the keto diet really contains!<\/span><\/a><span style=\"font-weight: 400;\">\u201d<\/span><\/p>\n<p><span class=\"deco-underline\"><strong>Dont&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sweet potatoes and sweetcorn, for example, have a high carbohydrate content.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b6e0\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b6e0\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b6e0\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Nuts and seeds<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b6e0\" aria-labelledby=\"title-awx_6ab9491f4b6e0\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span class=\"deco-underline\"><strong>Do&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nuts and seeds are excellent sources of fat. The whole world of nuts is open to you: almonds, walnuts, hazelnuts, macadamia nuts\u2026<\/span><\/p>\n<p><strong><span class=\"deco-underline\">Dont&#8217;s<\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Nuts are healthy, but there should not be too many of them. Do not eat more than a handful of nuts a day. In general there is nothing against roasted or salted nuts either. Do make sure, though, that they are not coated with anything or seasoned with spice mixes, since these often contain sugar.  <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b704\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b704\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b704\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Fats<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b704\" aria-labelledby=\"title-awx_6ab9491f4b704\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span class=\"deco-underline\"><strong>Do&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Go for <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/gute-fette-machen-dich-gesund-und-schlank\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">good fats<\/span><\/a><span style=\"font-weight: 400;\"> with a good ratio of omega-3 to omega-6 fatty acids. These include olive oil, grass-fed butter or ghee, avocado oil or <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/mct-fett-der-direkte-weg-zu-mehr-energie\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">MCT oil<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span class=\"deco-underline\"><strong>Dont&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should rather avoid fats with a poor fat profile. These include sunflower oil, rapeseed oil, hardened fats as in margarine, and also fats from animals kept in conventional farming.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b728\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b728\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b728\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Drinks<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b728\" aria-labelledby=\"title-awx_6ab9491f4b728\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><strong><span class=\"deco-underline\">Do&#8217;s<\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Water, unsweetened teas and coffee should be the drinks of choice to make your liver happy.<\/span><\/p>\n<p><span class=\"deco-underline\"><strong>Dont&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should rather avoid all sugared drinks such as sweetened teas, fruit juices or soft drinks. These contain masses of sucrose and therefore also fructose, which overloads your liver. You should also avoid alcohol as far as possible.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b749\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b749\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b749\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Seafood<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b749\" aria-labelledby=\"title-awx_6ab9491f4b749\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span class=\"deco-underline\"><strong>Do&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fish and seafood are great sources of high-quality fats. The origin always plays a decisive role here. Look for sustainable and organic products, these have the best fatty acid composition. Especially good sources are wild salmon, tuna, sardines, herring, mackerel, trout or eel. In high quality in each case, of course.  <\/span><\/p>\n<p><strong><span class=\"deco-underline\">Dont&#8217;s<\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Fish from conventional aquaculture or from trawling show a poorer fatty acid profile. You should also avoid highly processed fish products, such as breaded fish or ready-made fish products like crab salad. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b76a\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b76a\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b76a\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Sausage and meat<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b76a\" aria-labelledby=\"title-awx_6ab9491f4b76a\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span class=\"deco-underline\"><strong>Do&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">With sausage and meat the origin matters too. At Foodpunk we recommend <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/warum-empfiehlt-foodpunk-weiderind\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">grass-fed beef<\/span><\/a><span style=\"font-weight: 400;\">, because the ratio of omega-3 to omega-6 fatty acids is simply best here. But pork and poultry are fine too, as long as they are of organic quality. <\/span><\/p>\n<p><span class=\"deco-underline\"><strong>Dont&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid breaded meat or highly processed sausage. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9491f4b78d\" data-toggle=\"collapse\" data-target=\"awx_6ab9491f4b78d\" aria-expanded=\"false\" aria-controls=\"awx_6ab9491f4b78d\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Dairy products<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9491f4b78d\" aria-labelledby=\"title-awx_6ab9491f4b78d\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span class=\"deco-underline\"><strong>Do&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here it is particularly important to pay attention to the sugar content. Many yoghurts are sweetened, which is why natural yoghurt is better suited. Cheese of good quality, ideally from grass-fed cattle, is recommended.<\/span><\/p>\n<p><span class=\"deco-underline\"><strong>Dont&#8217;s<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dairy products that are particularly rich in sugar are, for example, fruit yoghurts or cocoa milk drinks. <\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]You do not feel like thinking about all this for long and just want to get cooking? No problem with your <a href=\"https:\/\/foodpunk.com\/en\/nutrition-plans\/\" target=\"_blank\" rel=\"nofollow noopener\">personalised nutrition plan<\/a>, which our nutrition experts tailor precisely to your needs.[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Planning<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Before you go shopping, think about what you would like to cook over the next few days. Also build up a few stores of foods that keep, so that you always have a good option at home. It does not always have to be a complicated, elaborate dish. We will show you how you can conjure up tasty low-carbohydrate dishes quickly and easily. You will find suitable recipes further down and of course on our <\/span><a href=\"https:\/\/foodpunk.com\/de\/rezepte\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">blog<\/span><\/a><span style=\"font-weight: 400;\">. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Vegetables, vegetables, vegetables<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Plenty of vegetables on your plate creates plenty of volume in your stomach and therefore a high level of satiety. That way you stay full for longer and the risk of food cravings drops. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Cook ahead<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Who does not know the feeling: you come home from a long day at work and really have no desire at all to stand in the kitchen for ages. It is easy to be tempted to stop at the nearest fast food restaurant or quickly shove some convenience product into the oven. Our tip: cook ahead! Simply prepare a little more of a dish and freeze it. That way you always have something tasty and healthy at home that is ready in no time at all.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Try substitute products<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">You simply cannot do without your bread in the morning? Then why not try <\/span><span style=\"font-weight: 400;\">lower carb substitute products<\/span><span style=\"font-weight: 400;\"> or simply bake it yourself. Rice is just part of the deal for you? No problem! You can make a rice substitute from cauliflower in no time. The same goes for pasta: simply cut courgettes into thin strips with a spiraliser and you have tasty vegetable noodles. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Find your \u201cwhy\u201d<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Be clear about why you are doing all this. If you already have a fatty liver, you can reverse it with the power of nutrition alone. With that you can lower your risk of further conditions such as cardiovascular disease or a heart attack. And even without an existing fatty liver you can counteract the whole thing preventively, so that it does not come to that in the first place! You improve your quality of life enormously in the process. Keep reminding yourself of that whenever you are struggling with yourself. It is in your hands to live the best possible life! <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Our community<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">All beginnings are difficult. And sometimes, even after a long period of motivation, you can suddenly fall into a hole. Whatever happens, our community is there for you and will catch you. In our <\/span><a href=\"https:\/\/www.facebook.com\/groups\/1515386232105098\/?locale=de_DE\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><span style=\"font-weight: 400;\">Facebook<\/span><\/a><span style=\"font-weight: 400;\"> group you will find support, tips and tricks that help you find your motivation again. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >9. Recipes that support liver health<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">As promised, here now is the recipe for a smoothie that you can sip with a clear conscience, armed with all this background knowledge. But we would not be Foodpunk if we only had this one recipe that does your liver good. So here comes a whole list of tasty, liver-healthy recipes that you really should try. And do you know what? Those are nowhere near all of them! On our <\/span><a href=\"https:\/\/foodpunk.com\/de\/rezepte\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">blog<\/span><\/a><span style=\"font-weight: 400;\"> you will find many more of them.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/nutrition-plans\/\" target=\"_blank\" rel=\"noopener\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Naturally liver-healthy: start with your plan now<\/span><\/a><\/div><\/div>[vc_row_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;15454&#8243; img_size=&#8221;large&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Red smoothie<\/h3><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]For one portion, simply blend 150 ml water, 100 g cucumber, 15 g collagen powder, 25 g coconut oil and 175 g raspberries in a blender on the highest setting. Add a little more water if needed, garnish the smoothie with mint and enjoy![\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_column_text]<\/p>\n<p style=\"text-align: left;\"><strong>Breakfast:<\/strong><\/p>\n<p class=\"text-center\" style=\"text-align: left;\"><a href=\"https:\/\/foodpunk.com\/de\/rezepte\/schokoladiger-leinsamenporridge-mit-whey-keto\/\" target=\"_blank\" rel=\"noopener\">Chocolatey flaxseed porridge with whey (keto)<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/keto-lower-carb-bread-fit\/\" target=\"_blank\" rel=\"noopener\">Foodpunk Keto &amp; Lower Carb Bread Fit<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/keto-sandwich-mit-schneller-thunfischcreme\/\" target=\"_blank\" rel=\"noopener\">Keto sandwich with quick tuna cream<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/luxus-fruhstuck-mit-barlauch\/\" target=\"_blank\" rel=\"noopener\">Low carb luxury breakfast with wild garlic<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/low-carb-kuechlein\/\" target=\"_blank\" rel=\"noopener\">Low carb little cakes for a good start to the day<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/keto-knuspermuesli\/\" target=\"_blank\" rel=\"noopener\">Keto crunchy muesli for a crunchy breakfast<\/a><\/p>\n<p style=\"text-align: left;\"><strong>Lunch \/ dinner:<\/strong><\/p>\n<p class=\"text-center\" style=\"text-align: left;\"><a href=\"https:\/\/foodpunk.com\/de\/rezepte\/low-carb-gemuesenudeln-mit-walnuessen\/\" target=\"_blank\" rel=\"noopener\">Low carb vegetable noodles with walnuts<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/foodpunk-low-carb-sushi-ohne-reis\/\" target=\"_blank\" rel=\"noopener\">Foodpunk low carb sushi without rice<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/gefuellte-zucchini-mit-feto-keto\/\" target=\"_blank\" rel=\"noopener\">Stuffed courgettes with Feto (keto)<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/pfannenpizza-low-carb\/\" target=\"_blank\" rel=\"noopener\">Pan pizza (low carb)<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/baerlauch-spargel-risotto-keto\/\" target=\"_blank\" rel=\"noopener\">Wild garlic and asparagus risotto (keto)<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/low-carb-pizza-mit-mandelmehl\/\" target=\"_blank\" rel=\"noopener\">Low carb pizza with almond flour<\/a><\/p>\n<p style=\"text-align: left;\"><strong>Desserts:<\/strong><\/p>\n<p class=\"text-center\" style=\"text-align: left;\"><a href=\"https:\/\/foodpunk.com\/de\/rezepte\/vegane-schokomousse-low-carb-keto\/\" target=\"_blank\" rel=\"noopener\">Vegan chocolate mousse (low carb\/keto)<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/keto-erdbeerquark-mit-suesser-walnuss\/\" target=\"_blank\" rel=\"noopener\">Keto strawberry quark with sweet walnut<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/low-carb-tarte-mit-heidelbeeren\/\" target=\"_blank\" rel=\"noopener\">Lemony cream cheese tart with blueberries<\/a><br \/>\n<a href=\"https:\/\/foodpunk.com\/de\/rezepte\/espresso-schokoladen-mousse\/\" target=\"_blank\" rel=\"noopener\">Creamy espresso chocolate mousse<\/a><\/p>\n<p><span style=\"font-weight: 400;\">With these tasty recipes, getting started with a healthy diet that also makes your liver happy is suddenly a great deal easier! <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]<div class=\"templatera_shortcode\"><div class=\"vc_container vc_maxwidth \"><div class=\"vc_row wpb_row vc_row-fluid vpt-3 vpb-3 bg--color--bg-primary vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12 vc_col-lg-10\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-1 wpb_content_element\" ><div class=\"heading heading--p \"><p class=\"heading h3  \" >Always stay up to date with our <span 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In: World journal of hepatology 7 (2), S. 204\u2013212. DOI: 10.4254\/wjh.v7.i2.204.<\/li>\n<li>Horn, Florian; Moc, Isabelle; Schneider, Nadine Maria-Magdalena Sybille; Berghold, Silke; Ziegler, Paul (2012): Biochemie des Menschen. Das Lehrbuch f\u00fcr das Medizinstudium. Unter Mitarbeit von Alexander Dospil. 5., korrigierte Auflage. Stuttgart, New York: Thieme.<\/li>\n<li>Newton, Julia L. (2010): Systemic symptoms in non-alcoholic fatty liver disease. In: Dig Dis 28 (1), S. 214\u2013219. DOI: 10.1159\/000282089.<\/li>\n<li>Rau, Monika; Weiss, Johannes; Geier, Andreas (2016): Nichtalkoholische Fettlebererkrankung (NAFLD). In: DGIM Innere Medizin: Springer, Berlin, Heidelberg, S. 1\u20137. Online verf\u00fcgbar unter https:\/\/link-springer-com.ezproxy.uni-giessen.de\/referenceworkentry\/10.1007\/978-3-642-54676-1_153-1.<\/li>\n<li>Schwegler, Johann S.; Lucius, Runhild (2021): Der Mensch &#8211; Anatomie und Physiologie. 7. Auflage. Stuttgart: Thieme. Online verf\u00fcgbar unter http:\/\/nbn-resolving.org\/urn:nbn:de:bsz:24-epflicht-2058454.<\/li>\n<li>Str\u00f6hle, A.; Wolters, M.; Hahn, A. (2012): Gesundheitliche Effekte von Ballaststoffen. In: Ein Update Teil 2: Systemische Effekte und Pr\u00e4ventionspotenzial 152 (32), S. 54\u201365.<\/li>\n<li>Wei\u00df, Johannes; Rau, Monika; Geier, Andreas (2014): Non-alcoholic fatty liver disease: epidemiology, clinical course, investigation, and treatment. In: Deutsches Arzteblatt international 111 (26), S. 447\u2013452. DOI: 10.3238\/arztebl.2014.0447.<\/li>\n<li>Worm, Nicolai; Stein, J\u00fcrgen; Str\u00f6hle, Alexander (2016): Nichtalkoholische Fettlebererkrankung. In: Ern\u00e4hrung &amp; Medizin 31 (02), S. 67\u201372. DOI: 10.1055\/s-0042-106660.<\/li>\n<li>Younossi, Zobair M.; Stepanova, Maria; Afendy, Mariam; Fang, Yun; Younossi, Youssef; Mir, Hesham; Srishord, Manirath (2011): Changes in the prevalence of the most common causes of chronic liver diseases in the United States from 1988 to 2008. In: Clinical Gastroenterology and Hepatology 9 (6), 524-530.e1; quiz e60. DOI: 10.1016\/j.cgh.2011.03.020.<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_maxwidth=&#8221;&#8221; el_class=&#8221;fp-angebot-row&#8221;][vc_column][vc_raw_html]JTNDZGl2JTIwY2xhc3MlM0QlMjJmcC1hbmdlYm90LWJhbm5lciUyMiUyMHN0eWxlJTNEJTIyYmFja2dyb3VuZCUzQSUyM0RERjVFRiUzQmJvcmRlci1yYWRpdXMlM0EyOHB4JTNCcGFkZGluZyUzQTI4cHglM0JtYXJnaW4lM0EzNnB4JTIwYXV0byUzQmRpc3BsYXklM0FmbGV4JTNCZ2FwJTNBMjhweCUzQmFsaWduLWl0ZW1zJTNBY2VudGVyJTNCZmxleC13cmFwJTNBd3JhcCUzQmJveC1zaXppbmclM0Fib3JkZXItYm94JTIyJTNFJTNDZGl2JTIwc3R5bGUlM0QlMjJmbGV4JTNBMSUyMDElMjAzMDBweCUzQm1pbi13aWR0aCUzQTI2MHB4JTIyJTNFJTNDZGl2JTIwc3R5bGUlM0QlMjJmb250LWZhbWlseSUzQUZpZ3RyZWUlMkNBcmlhbCUyQ3NhbnMtc2VyaWYlM0Jmb250LXNpemUlM0ExM3B4JTNCZm9udC13ZWlnaHQlM0E3MDAlM0JsZXR0ZXItc3BhY2luZyUzQS4xNGVtJTNCdGV4dC10cmFuc2Zvcm0lM0F1cHBlcmNhc2UlM0Jjb2xvciUzQSUyMzE5M0QzNCUzQm1hcmdpbi1ib3R0b20lM0E4cHglMjIlM0VZb3VyJTIwcGxhbiUyQyUyMGNhbGN1bGF0ZWQlMjBmb3IlMjB5b3UlM0MlMkZkaXYlM0UlM0NkaXYlMjBzdHlsZSUzRCUyMmZvbnQtZmFtaWx5JTNBJTI3UGx1cyUyMEpha2FydGElMjBTYW5zJTI3JTJDRmlndHJlZSUyQ0FyaWFsJTJDc2Fucy1zZXJpZiUzQmZvbnQtd2VpZ2h0JTNBODAwJTNCZm9udC1zaXplJTNBMjZweCUzQmxpbmUtaGVpZ2h0JTNBMS4yJTNCY29sb3IlM0ElMjMyNjI2MjYlM0JtYXJnaW4tYm90dG9tJTNBMTBweCUyMiUzRUhhdmUlMjB5b3VyJTIwbnV0cml0aW9uJTIwcGxhbiUyMHdvcmtlZCUyMG91dCUzQyUyRmRpdiUzRSUzQ2RpdiUyMHN0eWxlJTNEJTIyZm9udC1mYW1pbHklM0FGaWd0cmVlJTJDQXJpYWwlMkNzYW5zLXNlcmlmJTNCZm9udC1zaXplJTNBMTdweCUzQmxpbmUtaGVpZ2h0JTNBMS41JTNCY29sb3IlM0ElMjM0QTRBNEElM0JtYXJnaW4tYm90dG9tJTNBMTZweCUyMiUzRUElMjBmZXclMjBxdWVzdGlvbnMlMjBhYm91dCUyMHlvdSUyQyUyMHlvdXIlMjBnb2FsJTIwYW5kJTIweW91ciUyMGV2ZXJ5ZGF5JTIwbGlmZS4lMjBBZnRlciUyMHRoYXQlMjB0aGUlMjBGb29kcHVuayUyMGFwcCUyMHdvcmtzJTIwb3V0JTIweW91ciUyMHBsYW4lMkMlMjB3aXRoJTIwcmVjaXBlcyUyMGFuZCUyMGElMjBzaG9wcGluZyUyMGxpc3QlMjBmb3IlMjBldmVyeSUyMGRheS4lM0MlMkZkaXYlM0UlM0NkaXYlMjBzdHlsZSUzRCUyMm1hcmdpbi1ib3R0b20lM0ExOHB4JTIyJTNFJTNDc3BhbiUyMHN0eWxlJTNEJTIyZGlzcGxheSUzQWlubGluZS1ibG9jayUzQmJhY2tncm91bmQlM0ElMjNmZmYlM0Jib3JkZXIlM0ExcHglMjBzb2xpZCUyMCUyM0Q2RThFMyUzQmJvcmRlci1yYWRpdXMlM0E5OTlweCUzQnBhZGRpbmclM0E3cHglMjAxNHB4JTNCbWFyZ2luJTNBMCUyMDhweCUyMDhweCUyMDAlM0Jmb250LWZhbWlseSUzQUZpZ3RyZWUlMkNBcmlhbCUyQ3NhbnMtc2VyaWYlM0Jmb250LXNpemUlM0ExNHB4JTNCZm9udC13ZWlnaHQlM0E2MDAlM0Jjb2xvciUzQSUyMzI2MjYyNiUyMiUzRUNhbGN1bGF0ZWQlMjBmb3IlMjB5b3UlM0MlMkZzcGFuJTNFJTNDc3BhbiUyMHN0eWxlJTNEJTIyZGlzcGxheSUzQWlubGluZS1ibG9jayUzQmJhY2tncm91bmQlM0ElMjNmZmYlM0Jib3JkZXIlM0ExcHglMjBzb2xpZCUyMCUyM0Q2RThFMyUzQmJvcmRlci1yYWRpdXMlM0E5OTlweCUzQnBhZGRpbmclM0E3cHglMjAxNHB4JTNCbWFyZ2luJTNBMCUyMDhweCUyMDhweCUyMDAlM0Jmb250LWZhbWlseSUzQUZpZ3RyZWUlMkNBcmlhbCUyQ3NhbnMtc2VyaWYlM0Jmb250LXNpemUlM0ExNHB4JTNCZm9udC13ZWlnaHQlM0E2MDAlM0Jjb2xvciUzQSUyMzI2MjYyNiUyMiUzRVJlY2lwZXMlMjBhbmQlMjBzaG9wcGluZyUyMGxpc3QlM0MlMkZzcGFuJTNFJTNDc3BhbiUyMHN0eWxlJTNEJTIyZGlzcGxheSUzQWlubGluZS1ibG9jayUzQmJhY2tncm91bmQlM0ElMjNmZmYlM0Jib3JkZXIlM0ExcHglMjBzb2xpZCUyMCUyM0Q2RThFMyUzQmJvcmRlci1yYWRpdXMlM0E5OTlweCUzQnBhZGRpbmclM0E3cHglMjAxNHB4JTNCbWFyZ2luJTNBMCUyMDhweCUyMDhweCUyMDAlM0Jmb250LWZhbWlseSUzQUZpZ3RyZWUlMkNBcmlhbCUyQ3NhbnMtc2VyaWYlM0Jmb250LXNpemUlM0ExNHB4JTNCZm9udC13ZWlnaHQlM0E2MDAlM0Jjb2xvciUzQSUyMzI2MjYyNiUyMiUzRUludG9sZXJhbmNlcyUyMGFyZSUyMHRha2VuJTIwaW50byUyMGFjY291bnQlM0MlMkZzcGFuJTNFJTNDJTJGZGl2JTNFJTNDYSUyMGhyZWYlM0QlMjJodHRwcyUzQSUyRiUyRmZvb2RwdW5rLmNvbSUyRmVuJTJGY3JlYXRlLWEtbnV0cml0aW9uLXBsYW4lMkYlM0Z1dG1fc291cmNlJTNEYmxvZyUyNnV0bV9tZWRpdW0lM0RiYW5uZXIlMjZ1dG1fY2FtcGFpZ24lM0RxdWVzdGlvbm5haXJlJTIyJTIwcmVsJTNEJTIybm9vcGVuZXIlMjIlMjBzdHlsZSUzRCUyMmRpc3BsYXklM0FpbmxpbmUtYmxvY2slM0JiYWNrZ3JvdW5kJTNBbGluZWFyLWdyYWRpZW50JTI4OTBkZWclMkMlMjM1NENCQUUlMkMlMjMxOTNEMzQlMjklM0Jjb2xvciUzQSUyM2ZmZiUzQmZvbnQtZmFtaWx5JTNBRmlndHJlZSUyQ0FyaWFsJTJDc2Fucy1zZXJpZiUzQmZvbnQtd2VpZ2h0JTNBNzAwJTNCZm9udC1zaXplJTNBMTZweCUzQmxldHRlci1zcGFjaW5nJTNBLjAzZW0lM0J0ZXh0LXRyYW5zZm9ybSUzQXVwcGVyY2FzZSUzQnRleHQtZGVjb3JhdGlvbiUzQW5vbmUlM0JwYWRkaW5nJTNBMTVweCUyMDI4cHglM0Jib3JkZXItcmFkaXVzJTNBMzBweCUzQmJveC1zaGFkb3clM0EwJTIwMTBweCUyMDI0cHglMjByZ2JhJTI4MjUlMkM2MSUyQzUyJTJDLjIyJTI5JTIyJTNFQ3JlYXRlJTIweW91ciUyMHBsYW4lM0MlMkZhJTNFJTNDJTJGZGl2JTNFJTNDJTJGZGl2JTNFJTNDc3R5bGUlM0UlNDBtZWRpYSUyMCUyOG1heC13aWR0aCUzQTY0MHB4JTI5JTdCLmZwLWFuZ2Vib3QtYmFubmVyJTdCcGFkZGluZyUzQTIwcHglMjFpbXBvcnRhbnQlM0JnYXAlM0ExOHB4JTIxaW1wb3J0YW50JTdEJTdEJTNDJTJGc3R5bGUlM0U=[\/vc_raw_html][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>The liver is our most important metabolic organ. 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