The goal

Losing 5% of body weight reduces liver fat, 7–10% reduces inflammation, and more than 10% may improve scarring (fibrosis) Proven A safe pace is 0.5–1 kg per week.

The plate method (lunch and dinner)

• Half the plate vegetables (salad or cooked), a quarter protein (fish, chicken, legumes, eggs), a quarter starch (rice the size of your fist, or brown bread) Proven
• Use a smaller plate, and avoid eating directly from the shared platter at gatherings May help
• Cook with a spoon of olive oil instead of ghee, and grill or boil rather than fry.

Drinks and sugars

• Stop fizzy drinks, sweetened juices and energy drinks; fructose increases fat build-up in the liver Proven
• Karak and tea: cut sugar gradually to none, and use low-fat milk instead of sweetened condensed or full-fat evaporated milk.
• Dates: up to three a day, counted as part of your fruit.
• Two to three cups of unsweetened coffee daily are linked with less liver scarring Proven
• Avoid alcohol completely Proven

Activity and habits

• 150–300 minutes a week of brisk walking or similar, plus strength exercise twice a week to protect muscle Proven Evening mall walking works well in the summer months.
• Record your food and weigh yourself weekly; self-monitoring is one of the strongest predictors of success Proven
• Intermittent fasting or time-restricted eating gives results similar to daily calorie reduction and suits those who prefer it Proven Not advised with insulin or diabetes tablets that can cause low sugar, without medical review.
• Sleep about 7 hours; short sleep increases appetite.

If you use weight-loss injections (e.g. semaglutide, tirzepatide)

• Eat protein first at every meal (about 1–1.5 g per kg of body weight daily, as guided by your dietitian) and do strength exercise to help protect muscle Proven
• Small, low-fat meals, and stop at the first sign of fullness; this reduces nausea and vomiting Proven
• At least 2 litres of water daily and enough fibre to prevent constipation.
• For nausea: small cold or room-temperature meals, avoid fatty food, and ginger may help.

Supplements and herbs

• Black seed and silymarin (milk thistle) improved liver enzymes in small studies; they do not replace weight loss.
• High-dose vitamin E is used only on prescription for selected patients.
• Beware high-dose green tea extract and capsules or herbs sold for slimming or "liver detox"; some cause liver injury or contain hidden drugs.
• Ordinary green tea as a drink is safe.
• Omega-3 (fish oil) lowers blood triglycerides but does not treat liver fat; fish twice a week is better.
• Vitamin D is checked if you have a reason, such as bariatric surgery, thin bones or bowel disease, and replaced if low.
• Multivitamins help if intake becomes very low on weight-loss injections, and are essential after bariatric surgery.
• All honey, including Manuka, counts as sugar.
• Apple cider vinegar: small trials showed a modest fall in weight and blood sugar; it does not replace healthy eating. If used: 1–2 tablespoons diluted in a large glass of water with a meal, rinse your mouth afterwards, avoid tablets, and do not use it if you have slow stomach emptying or are on weight-loss injections.