Menu that aids doctor’s 20kg weight loss and fatty liver reversal

On the health-focused program "Focus 2.0," Ye, a distinguished orthopedic surgeon, disclosed a past incident of suffering a bone fracture while playing football, which complicated his ability to keep up a regular exercise regimen. His demanding work schedule, frequent parties, and alcohol use, combined with the inability to exercise frequently, caused his weight to soar to 90 kg.

Medical examinations revealed he had severe fatty liver disease, as evidenced by his liver inflammation markers ALT and AST reaching 60 U/L, well above the normal maximum of 40 U/L. This diagnosis prompted him to begin efforts to lose weight and decrease liver fat.

His diet regimen included:

Breakfast

Ye started his day with two eggs and a cup of black coffee without sugar. The caffeine aids in burning excess fat and curbing appetite. This combination makes for an optimal fat-burning breakfast.

Eggs and coffee are an excellent breakfast choice for weight loss. Illustration photo by Unsplash

Lunch and dinner

For these meals, Ye focused on limiting carbohydrates and ensuring adequate protein. He typically enjoyed nutrient-rich, balanced meals like stir-fried vegetables with eggs, chicken breast, and a modest serving of white rice. Formerly a fan of braised pork with rice and bread with butter, he significantly reduced such high-carbohydrate foods.

The surgeon emphasized protein as the key dietary nutrient for losing weight, noting that sufficient protein helps enhance satiety, diminishes carb intake, and prevents muscle degradation.

He advised that the typical individual should consume between 0.8 to 1.2 grams of protein per kilogram of body weight daily. For those aged over 60, the recommendation increases to 1.5 grams per kilogram to curb muscle loss and sustain weight management. For instance, a senior weighing 60 kg should aim for 90 grams of protein a day.

In addition to his diet, Ye emphasized the importance of regular exercise, which aids in calorie burning, blood sugar stabilization, weight management, fat reduction, and improvement of fatty liver conditions. He recommended a combination of running and walking to prolong exercise duration, increase fat loss efficiency, and avoid strain.

According to Ye, starting with brisk walking is suggested until the heart rate becomes stable and elevated, at which point one can transition to slow running. If breathlessness occurs, reverting to walking is recommended.

Japan’s Toshima Hospital suggests aerobic exercises three to four times per week, lasting 30-60 minutes per session. If running is less appealing, walking or boosting physical activity through daily tasks like shopping or commuting is also advantageous. Since muscles utilize about 70% of the body’s carbohydrates, muscle strengthening enhances metabolism. Exercises such as squats are also recommended by doctors to build muscle and better manage fatty liver disease.

11 months of adhering to his dietary guidelines and exercising brought Ye’s ALT and AST levels down to 20 U/L. He also dropped his trouser size from 38 to 31, successfully mitigating the health hazards associated with fatty liver disease.

Ye concluded that without dietary adjustments, exercise alone would not effectively reduce body and liver fat, thus, combining both strategies is essential.