Your body weight is directly related to the energy balance in your body. This balance weighs how many calories you consume against how many calories you burn. A surplus of calories will result in weight gain, whereas a deficit or reduction in overall calories will result in weight loss.
Diet refers to the food and drink that one regularly consumes. Many different types of diets have been shown to be effective in inducing weight loss. Popular or trendy diets are generally not sustainable in the long run. However, following a modified Mediterranean dietary pattern is perhaps most effective and beneficial for patients with MASLD. This diet has been shown to be effective in promoting weight loss, improving liver tests, cholesterol levels, blood sugars as well as decreasing the risk of heart disease, strokes and even cancers.
Diets are comprised of nutrients. These nutrients are essential for bodily function and can be classified into two types: macronutrients and micronutrients.
Macronutrients
Macronutrients are those required in large quantities to provide us energy, build important structural molecules in the body, and regulate numerous metabolic pathways including: carbohydrates, including simple or complex, proteins and fats (unsaturated or saturated).
Micronutrients
Micronutrients are essential compounds needed in smaller quantities for biochemical processes in the body, including vitamins and minerals.
General Dietary Recommendations for those living with MASLD
- Avoid alcohol
- Try to follow a modified Mediterranean dietary pattern: high intake of olive oil, prioritization of vegetables, fruits, healthy nuts, beans, legumes, whole grains, fish and seafood, low-fat dairy, and limited intake of processed foods, junk foods, and fast foods.
- Avoid added sugars, syrups, and sugar-sweetened beverages, such as sodas, lemonades, juices, smoothies, and sweetened teas.
- Stay well hydrated (drink to thirst) and try to drink three or more cups of black coffee per day.
- Limit or avoid refined carbohydrates such as white bread, white rice, potatoes, and pretzels. Instead, choose intact, healthy carbohydrates such as brown rice, quinoa, and steel cut oats.
- Prioritize proteins from animal or vegetable sources, e.g. fish, chicken, tofu, beans, legumes, and pulses in your diet as opposed to additional carbohydrates, especially refined carbohydrates.
- Get most of your fats from healthy, unsaturated sources:
- olive oil, ideally extra virgin,
- fish including salmon, trout, herring; and
- healthy nuts and seeds such as walnuts, chia seeds, pecans, brazil nuts.
- Try to avoid saturated fats and cholesterols.
- Avoid added salt in your diet.
