Fatty liver diet plan (NAFLD/MASLD) for 7 days: high-fibre, high-protein Indian or global meals with no added sugar or alcohol, and optional weight loss.
Yes — with non-alcoholic fatty liver disease (NAFLD, also now known as MASLD), losing weight is the most effective treatment. A 3–5% drop in body weight cuts liver fat, and 7–10% may reduce inflammation and even scarring. Sugar (particularly fructose in juices, soft drinks and sweets) and refined carbs add to liver fat, so the generator takes them out, prioritises protein and fibre, and adds a calorie deficit when you select weight loss.
What to eat with fatty liver
Have more
Have less
Beans, dal, salads, vegetables
Packaged juice, soft drinks, sweets, sugar
Millets and whole grains
Bakery items, white bread, maida
Mustard or olive oil, seeds, nuts
Large amounts of butter and ghee, fried food
Curd, paneer, eggs, fish
Red and processed meat
Unsweetened coffee (may benefit the liver)
Alcohol — avoid completely
Try to be active for 150–300 minutes a week, strength training included. If your fatty liver is grade 2–3, or you have diabetes or abnormal liver tests, see your doctor for regular follow-up.
Your questions, answered
How quickly can fatty liver improve?
Steady weight loss of about 0.5–1 kg a week can reduce liver fat within a few months. Inflammation takes longer to improve and needs the weight loss to be maintained.
Do I need to cut out fruit with fatty liver?
No — whole fruit in usual portions is fine. Concentrated fructose from sweets, sugary drinks and fruit juice is what makes liver fat worse.
Is coffee OK with fatty liver?
Yes, as long as it is unsweetened (the same goes for tea). Research associates drinking coffee regularly with less liver damage.
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.