The "Reversal Project" of Fatty Liver: Analyzing its Causes, Clinical Grading, and Comprehensive Prevention and Treatment Guidelines [i]

Fatty liver refers to a condition caused by excessive fat accumulation in liver cells due to various reasons [i]. Fatty liver disease is seriously threatening the health of Chinese people, becoming the second largest liver disease after viral hepatitis, and is recognized as a common cause of occult cirrhosis [i]. The total amount of fat in a normal person's liver accounts for about 5% of the liver weight [i]. Fat exceeding 5% is considered mild fatty liver, exceeding 10% is considered moderate fatty liver, and exceeding 25% is considered severe fatty liver [i]. When the total amount of fat in the liver exceeds 30%, it can only be detected by ultrasound [i]. The main causes of fatty liver are: 1. Alcohol: Alcohol is the most common cause of fatty liver [i]. It has a direct toxic effect on the metabolism of triglycerides in the liver, resulting in a reduction in fat oxidation in the liver [i]. Nearly 60% of chronic alcoholics develop fatty liver, and 20% to 30% will eventually develop cirrhosis and liver cancer [i]. 2. Overnutrition: Long-term consumption of large amounts of meat, fried foods, and sweets leads to excessive fat synthesis in the liver [i]. 3. Obesity [i]. 4. Diabetes: About half of type II diabetes patients also have fatty liver [i]. 5. Hyperlipidemia [i]. 6. Malnutrition [i]. Prevention and treatment of fatty liver: 1. Dietary therapy: Dietary therapy is the basic treatment method for most patients with fatty liver [i]. A reasonable diet should be established and adhered to. A diet rich in lipophilic substances, such as lean meat, fish, egg whites and fresh vegetables, helps to promote the regression of fat in the liver [i]. High-fiber foods help increase satiety and control blood sugar and blood lipids, such as corn bran, whole wheat flour, brown rice, nuts, beans, shiitake mushrooms, kelp, black fungus, pears, konjac, etc. [i]. Pay attention to drinking enough water [i]. Adults need to drink 2000 ml of water per day, and obese people need 2200 ml to 2700 ml [i]. The best choices for drinking water are boiled water, mineral water, purified water and light tea, etc. Various beverages, milk and coffee should not be used to replace drinking water [i]. Drinking water 20 minutes before meals can create a feeling of fullness in the stomach, reducing appetite and food intake[i]. It is crucial to change unhealthy eating habits and adopt a regular three-meal-a-day schedule[i]. Given the same daily energy intake, eating excessively in the evening is more likely to cause weight gain than eating regularly in three divided meals[i]. 2. Exercise Therapy: Types of Exercise: Primarily choose low-intensity dynamic whole-body exercises, commonly known as aerobic exercise[i]. Examples include jogging, brisk walking, cycling, climbing stairs, hill climbing, badminton, dancing, rope skipping, and swimming[i]. Exercise Intensity: The appropriate amount of exercise should be chosen based on the level of fatigue and heart rate after exercise, with a pulse rate of 100-160 beats per minute (170 minus your actual age)[i]. Exercise Time and Frequency: Exercise is best done in the afternoon or evening[i]. The best time for a walk is 45 minutes after dinner, when calorie consumption is highest and the weight loss effect is greatest[i]. A frequency of 3-5 days per week is suitable[i]. [i]