Momentum in the Mountains 2024


Reduced Your Liver Fat by 50 Percent in 14 Days

author avatar Dr. Eric Berg 04/04/2024

As fatty livers become an increasingly common problem, it is crucial that people discover ways to repair their liver.

Learn about what causes fatty liver disease, common symptoms, and what steps you can take to mitigate this disease while supporting your overall health.

The Connection Between Diet and Liver Fat

When we think about diet, the focus often shifts towards weight loss. But did you know your diet also significantly affects liver health? A carbohydrate-restrictive diet like the ketogenic diet can help reduce liver fat. Let's delve into this further.

The Impact of the Ketogenic Diet on Liver Fat

A ketogenic or 'keto' diet is a low-carb, high-fat eating plan designed to trigger ketosis, a metabolic state where our bodies burn fat for energy instead of carbs.

Intriguingly enough, research shows that adopting such an eating pattern can profoundly affect your liver health.

For instance, consider one 14-day intervention study that found individuals following a ketogenic regimen experienced a whopping decrease in their liver fat by 43.8%. Talk about packing quite the punch.

Role of De Novo Lipogenesis and Fatty Acid Oxidation

Biochemically speaking, de novo lipogenesis and fatty acid oxidation are the critical processes.

De novo lipogenesis is how our body makes new fats when we consume excess carbohydrates needed for immediate energy use or storage as glycogen – like saving leftovers after dinner for later use.

So if we're cutting back on carbs through keto dieting, there's less raw material available for creating these new fats, leading to lower levels of accumulated fat within the cells, including those in our livers.

Oxidation is when the body begins to break down fat for energy.

Think of this as a recycling system – when you have fewer carbs to burn, your body switches gears and starts burning fats instead, reducing them. On a ketogenic diet, you reduce liver fat and improve other health markers like insulin sensitivity and resistance, which are crucial for maintaining overall health.

Weight loss concept

Beyond Weight Loss - Health Markers Affected by Liver Fat Reduction

Many people see weight loss as the ultimate health marker. But did you know there's more to it than that? When you reduce liver fat, other significant changes occur in your body.

Understanding Insulin Sensitivity and Resistance

Insulin sensitivity and resistance are important health metrics. Too much insulin resistance can cause serious health issues like Type 2 diabetes and heart disease.

Lower liver fat levels help improve your insulin sensitivity while reducing inflammation. You don't need drastic weight loss for these benefits; even slight reductions matter.

Research showed that participants experienced lowered markers for liver damage and decreased fasting insulin levels despite an average weight loss of only 1.8%.

Caloric Intake Versus Nutrient Composition

The common belief is that lowering caloric intake will do the trick regarding liver fat reduction. What if reducing calories isn't the only solution? It's time we shift our focus from calories to nutrient composition.

A diet high in carbs and low in healthy fats might keep your calorie count down, but it won’t help reduce liver fat. A study showed participants did not lower their calorie intake yet still saw significant reductions in liver fat.

The Ketogenic Diet: A Different Approach

You see, the ketogenic diet focuses more on nutrient composition rather than counting calories. It's all about high-quality fats and proteins while keeping carbs low. This doesn't mean gorging on bacon every day.

You need to choose foods with essential nutrients that support overall health and aid in reducing liver fat.

Nutrients Over Calories

In contrast to other diets where you're constantly counting every morsel of food for its caloric value, focusing on consuming nutritionally dense foods lets you eat freely without worrying about exceeding your daily calorie limit.

Eating meals rich in omega-3 fatty acids like salmon or chia seeds can positively impact your health while simultaneously working towards reducing excess fat stored within the liver cells.

These superfoods are packed with nutrients that may outweigh their calorific values compared to processed junk food, boasting lower calories.

Mindful Eating For The Win.

Becoming more aware of what you eat and understanding how specific nutrients affect your body can make a difference in your liver health. This isn't about starving yourself or being overly restrictive, it's all about nutrition.

Let's break the myth that counting calories is the best and end-all for weight loss, including cutting down liver fat when you're about to grab that low-cal snack next time.

Folate - A Key Player in Liver Health

Many know folate as a crucial nutrient, often linked to prenatal health. But did you know it's also essential to liver health? Folate not only helps keep our red blood cells healthy, but it also aids in reducing inflammation levels within the liver.

The Link Between Folate and Liver Fat Metabolism

The role folate plays within your body is extensive. It aids DNA synthesis and repair, encourages cell division and growth, and supports nerve function. But one critical area where this super-nutrient shines is its link with liver fat metabolism.

Increased folate levels have been found to help improve liver fat metabolism significantly.

When we say "fat metabolism," we mean the process by which fats are broken down into smaller particles that can be used for energy production or stored safely without causing harm.

A folate deficiency can lead to inefficient fat breakdown and increased storage—especially problematic for your liver. If left unchecked over time, excessive fatty deposits could cause chronic inflammation—a condition known as non-alcoholic fatty liver disease (NAFLD).

Ketogenic Diet: A Fast Track To Boosting Folate?

You might wonder how to increase your body’s access to this vital nutrient. Recent research suggests that the ketogenic diet could provide an exciting solution.

This high-fat, low-carb eating approach has already made waves worldwide due to its potential benefits for weight loss and managing type 2 diabetes, among other conditions.

Still, now studies show there may be another reason why going 'keto' could be good for your health. Interestingly, a study has shown that the ketogenic diet rapidly increases folate-producing bacteria, leading to higher folate levels in the blood.

Gut Microbiome Changes on a Ketogenic Diet

When you start a ketogenic diet, your body goes through many changes. Are you aware that the changes don't just stop at your waistline when beginning a ketogenic diet? One of the most significant alterations occurs within your gut microbiota.

Your gut is home to trillions of bacteria - the microbiome. This complex ecosystem plays an essential role in digestion and overall health. Yet, like any community, it can be influenced by environmental factors such as diet.

The low-carb nature of the ketogenic diet results in significant modifications to this microbial neighborhood. The change isn't gradual either; major shifts occur within one day.

Astonishingly, research has found alterations in 94 bacterial strains after switching to a low-carb regime.

Keto's Impact on Gut Bacteria

In particular, two families of bacteria stand out: Akkermansia muciniphila and Parabacteroides merdae, which show increased prevalence with keto adoption.

These beneficial microbes are associated with improved metabolic health and reduced inflammation, all good news for those looking for more than weight loss from their dietary shift.

On top of this bloom in friendly flora, there’s evidence that pathogenic (disease-causing) bacteria may decline under conditions created by the ketogenic diet.

Dietary Fiber Matters Too

Fiber often takes a backseat when discussing diets focused heavily on fats and proteins like keto, but remember: not all carbs are created equal. Dietary fiber is essential to our nutrition due to its prebiotic function - serving up meals for our intestinal inhabitants.

When following a ketogenic diet, it’s essential to include high-fiber, low-net-carb foods like avocados and leafy greens. This helps maintain gut health while staying within your macro limits.

Apple cider vinegar

Apple Cider Vinegar and Liver Health

Incorporating apple cider vinegar into your dietary routine can positively impact liver health. This natural elixir is known for its potential to aid in detoxification processes and promote liver function.

Some individuals even combine apple cider vinegar and cranberry juice as a flavorful and healthful way to support their liver. Remember to make sure that cranberry juice is made up of only cranberries and water, with no apple juice, high-fructose corn syrup, or sugar added.

While not a magic solution, including these natural ingredients in your diet may contribute to better overall liver health when paired with a nutritious diet.


Addressing the rising issue of fatty liver disease requires a proactive approach, with diet playing a central role. The ketogenic diet stands out for its ability to significantly reduce liver fat levels, primarily by limiting carbohydrates and promoting fat burning.

This dietary shift not only aids in weight loss but also improves crucial health markers like insulin sensitivity.

Moreover, the ketogenic diet positively influences folate levels and gut microbiota, further supporting liver health.

Incorporating natural remedies like apple cider vinegar can complement dietary efforts.

By emphasizing nutrient-rich foods and mindful eating, individuals can take proactive steps towards repairing and maintaining liver health, offering a promising path towards overall well-being.

Supporting Data


Healthy Keto Guide for Beginner

FREE Keto Diet Plan