NASH diet what is this healthy diet designed to reduce waist circumference?

Hepatic steatosis (NASH), also called fatty liver disease, is increasingly common. We take stock with Dr. Lecerf on one of the consequences of junk food.

NASH diet what is this healthy diet designed to reduce waist circumference
NASH diet

What is the NASH diet?

A diet designed to restore "good health" to the liver. NASH or steatohepatitis is an inflammatory disease of the liver, which can develop from non-alcoholic fatty liver disease, in other words from a "fatty liver" in people who do not consume or who consume little alcohol… but who are overweight or obese in 90% of cases. At the stage of fatty liver disease, a good diet will restore a liver that is functioning completely normally.

Losing weight to reduce your waistline

Fat cells accumulated in the belly produce many inflammatory compounds. The goal is to achieve a waist circumference of less than 88 cm for women and 102 cm for men. The weight to be reached is to be defined with the doctor, but generally, a loss of 5 to 10% of the initial weight (for example, 4 to 8 kg if we weigh 80 kg) is enough to "degrease" the liver.

Limit sweets

Moderate fructose, when supplied in excess, can be converted in the liver into fat reserves ("triglycerides"). Skip the sodas, get used to coffee and sugar-free yogurts, replace cookies with special bread, reserve pastries for convivial occasions (maximum twice a week). On the other hand, we do not eliminate the fruits, which provide protective nutrients, but we limit them to 2 per day.

Focus on fiber

The idea is to reduce the glycemic index of meals and thus limit the production of insulin (a hormone whose excess promotes inflammation and weight gain). And pamper the microbiota, the imbalance of which appears to be involved in the development of NASH. We provide vegetables at each meal, we favor pulses and whole-grain foods: rye bread, oatmeal, brown rice, bulgur ... We limit as much as possible very refined products: ordinary baguette, sandwich bread, most breakfast cereals ...

Forget about alcohol

As soon as it is absorbed, the alcohol is sent to the liver, which transforms it into fat and only has to store it! In addition, even in small doses, this substance is toxic to the liver. We can start by eliminating the aperitif or the daily wine, then gradually reduce the amount consumed during festive meals.

Give pride of place to natural antioxidants and anti-inflammatories

Several studies establish a deficiency of vitamins C and E in people suffering from NASH. We count 2 fruits and at least 3 vegetables daily, we cook in oil (walnut, rapeseed, or olive). We provide 2 fatty fish (mackerel, sardines…) per week, for their omega 3 EPA and DHA.

Engage in regular physical activity

At least 30 minutes a day, to regulate weight and prevent other risk factors for steatosis: type 2 diabetes, high blood pressure, etc.

The good idea to keep

Limit the consumption of highly refined cereal products, which not only have a high glycemic index unfavorable for weight and health but in addition contains 2 to 3 times less fiber, mineral salts, vitamins, and other micronutrients, than food complete.

Who is the NASH diet for?

This type of diet is recommended for non-alcoholic fatty liver disease and NASH. However, both are currently insufficiently detected. Yet they are common (and NASH can progress to cirrhosis or liver cancer). For example, "foie gras" concerns 18% of adults in the Constances cohort monitored by Inserm * researchers. NASH is thought to affect 80% of obese people. This diet is therefore also intended for people at risk of developing fatty liver disease which may progress to NASH.

In addition to obesity, these pathologies are often present in people with diabetes (type 2) or for whom a metabolic syndrome is diagnosed: abdominal overload accompanied by too high blood sugar (blood sugar level) or diabetes, high blood pressure, and/or blood lipid abnormalities (too high triglycerides or too low "good cholesterol"). Today, there is no drug for NASH, so treatment is based on weight loss and dietary measures to protect the liver.

The pros

The hygiene-dietetic advice given as part of this diet corresponds to measures currently validated for the management of overweight or obesity: moderation of alcohol as well as carbohydrates (in particular sugars), rebalancing of meals. with more plants, increased physical activity. People whose state of health justifies weight loss can therefore take inspiration from it.

Against the

The role of excess fructose in the development of hepatic steatosis should not lead to the suppression of fruits: these foods provide multiple essential nutrients: fiber, vitamin C, beta-carotene (pro-vitamin A) ... and distinguish vegetables by an overall higher content of polyphenols (antioxidants and/or anti-inflammatories).

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