Fatty Liver & High Visceral Fat

Fatty Liver & High Visceral Fat

Core Dietary Principles: Low sugar, low oil, high fibre, quality protein, liver-supporting nutrients
Key focus also on: eating order + portion control + stable blood sugar

Excess sugar is directly stored in the liver and around internal organs as visceral fat, triggering chronic inflammation!

Severe fatty liver can lead to cirrhosis and even liver cancer — intervention must happen early!

I. Eat More Daily (Simple Adjustments)

1. Staple Foods (Must Switch)

• Brown rice, red rice, oatmeal, quinoa

• Reduce: white rice, white bread, noodles, pastries

2. Protein (Repairs Liver, Reduces Visceral Fat)

• Deep-sea fish: salmon, mackerel, sardines (rich in Omega‑3)

• Skinless chicken breast, turkey

• Tofu, soya milk, edamame, chickpeas

• Eggs

3. Vegetables (At least 2 bowls per meal)

• Dark green leafy veggies: spinach, Chinese kale, choy sum, broccoli

• High-fibre: winter melon, bitter melon, sweet potato leaves, mushrooms

• Cooking methods: stir-fry lightly, blanch, steam — minimal sauce and oil

4. Fruits (Choose Low-Sugar)

• Portion: half a fist, only eaten in the morning

• Recommended: apple, kiwi, strawberry, blueberry

• Avoid: durian, lychee, longan, mango, jackfruit, milk tea, fruit juice

5. Healthy Fats

• Avocado: max half per day

• Cooking oils: olive oil, avocado oil

II. Strictly Limit

• Milk tea, soda, fruit juice, all sugary drinks

• Fried foods: fried chicken, French fries, oily noodles

• Late-night snacks, barbecues, alcohol (alcohol is most damaging to fatty liver)

• Desserts, cakes, biscuits

• Refined starches: excessive white rice, fried rice, fried noodles

III. Nutrients Especially Beneficial for Fatty Liver & Visceral Fat

1. Omega‑3

Reduces liver fat and fights inflammation
Found in deep-sea fish, fish oil, flaxseeds
Combined with krill oil, its antioxidant and anti-inflammatory effects are 550 times stronger than vitamin E.

2. Ganoderma Lucidum Spore

Supports liver detoxification and reduces liver inflammation.

3. Magnesium, Zinc, Chromium + High‑Potency Antioxidant Vitamins & Minerals

Improves insulin sensitivity and reduces visceral fat buildup
Aids sugar metabolism, stabilises blood sugar, and lessens fat accumulation
Enhances cellular antioxidant defence, prevents fat oxidation and blood vessel blockage
Food sources: dark green vegetables, nuts, whole grains

IV. Metabolic Nutrition | Boost Fat Burning + Reduce Water Retention + Stabilise Metabolism

1. Green Tea Polyphenols (EGCG)

• Boosts basal metabolism and aids fat burning

• More effective when taken before exercise

• Promotes detoxification and raises resting metabolic rate

2. Cactus Fruit + Moringa Leaves + Murraya Paniculata + Curcumin

• Targets fat loss, dampness removal, detoxification, and anti-inflammation

• Especially effective for lower-body obesity, water retention, and sluggish metabolism

• Flushes excess water and waste from the body, relieves lower-body bloating

3. Anthocyanins (Metabolic Anthocyanins)

• Overall boosts metabolism

• Reduces fat buildup, especially visceral fat and fatty liver

• Helps balance body weight and improves overall metabolic health