Fatty liver (NAFLD) me liver cells me excess fat deposit hota hai. Ye alcohol ke bina bhi ho sakta hai—especially overweight, high sugar intake, sedentary lifestyle, and insulin resistance/prediabetes ke saath. Good part: early stage me lifestyle se reverse ho sakta hai.
Common reasons:
- Belly fat + low activity
- Sugary drinks, sweets, refined carbs
- High triglycerides
- Poor sleep + stress eating
Fatty liver ke early stage me symptoms often nahi hote. Kabhi fatigue, heaviness right side, mild discomfort feel ho sakta hai. Diagnosis ultrasound + liver enzymes (SGPT/ALT) se hota hai.
Diet shifts that work:
- Sugar/soft drinks stop (biggest win)
- Portion control on rice/roti (balanced plate)
- Protein increase (dal, soy, dahi)
- Healthy fats in limit (nuts, seeds)
- Daily walk + strength training
Weight loss ka target: 5–10% body weight reduction—ye liver fat significantly reduce kar sakta hai. Crash dieting avoid; slow and steady best.
Monitoring:
Regular doctor follow-ups, repeat LFTs, and ultrasound if advised. Agar liver enzymes high, diabetes risk, ya severe fatty liver, to professional plan important hai.
Fatty liver aajkal common hai, par “normal” nahi. Time pe action loge to liver health improve ho sakti hai—aur energy, weight, aur metabolism bhi better ho jata hai.