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Fatty Liver Diet Plan

Free 7-day fatty liver diet chart (NAFLD/MASLD) — no sugar or alcohol, high fibre and protein, with a weight-loss option. Indian or global, veg, non-veg, Jain.

Can diet reverse fatty liver?

Yes — for non-alcoholic fatty liver disease (NAFLD, now also called MASLD), weight loss is the most effective treatment. Losing 3–5% of body weight reduces liver fat, and 7–10% can reduce inflammation and even scarring. Sugar (especially fructose in sweets, soft drinks and juices) and refined carbs build liver fat, so the generator removes them, prefers fibre and protein, and adds a calorie deficit if you choose weight loss.

Fatty liver: what to eat

Eat more	Eat less
Vegetables, salads, dal, beans	Sugar, sweets, soft drinks, packaged juice
Whole grains and millets	Maida, white bread, bakery items
Nuts, seeds, olive or mustard oil	Fried food, ghee and butter in large amounts
Fish, eggs, paneer, curd	Processed and red meat
Coffee without sugar (may help the liver)	Alcohol — none at all

Aim for 150–300 minutes of activity a week, including strength training. Grade 2–3 fatty liver, diabetes or abnormal liver tests need regular follow-up with your doctor.

Frequently asked questions

How long does it take to reverse fatty liver?

Liver fat can fall within a few months of steady weight loss (about 0.5–1 kg a week). Improvement in inflammation takes longer and needs sustained weight loss.

Is fruit bad for fatty liver?

Whole fruit in normal portions is fine. It is fruit juice, sugary drinks and sweets — concentrated fructose — that worsen liver fat.

Can I drink tea or coffee with fatty liver?

Yes, without sugar. Studies link regular coffee drinking with lower liver damage.

Sources: NIDDK: Eating, diet and nutrition for NAFLD · NHS: Non-alcoholic fatty liver disease

Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.

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