If you have recently been diagnosed with Grade 1 or Grade 2 Fatty Liver, you are probably scared. You might be thinking you need expensive detox pills, imported avocados, or that you have to give up your favorite Indian meals forever.
I have good news for you: You don’t.
In my years of practice here in Delhi, I have seen hundreds of clients reverse their fatty liver not by starving, but by eating the right Ghar Ka Khana. Your liver is a forgiving organ; it doesn’t need “detoxing” (that’s its job!); it just needs you to stop overburdening it so it can heal itself.
What is Fatty Liver? (Simply Put)
Think of your liver as the body’s filter. When we eat too much processed food, sugar, or fried snacks, the filter gets clogged with fat. This is “Fatty Liver.” The solution isn’t to stop eating—it’s to give the filter lighter, cleaner fuel that it can process easily.
The 3 Golden Rules of “Liver-Friendly” Indian Cooking
Before we get to the diet chart, you must adopt these three rules in your kitchen today:
- Switch Your Oil: Stop using refined oils immediately. Switch to Mustard Oil (Sarson) or cold-pressed Coconut oil, and limit it to 2-3 teaspoons per day.
- The “Ghiya-Tori” Friendship: You might find them boring, but Ghiya (Bottle Gourd) and Tori (Ridge Gourd) are magic for the liver. They are easy to digest and alkaline.
- No Raw Salads at Night: Ayurveda and modern science agree—raw foods are hard to digest in the evening. Stick to cooked Sabzi for dinner.
The 7-Day “Ghar Ka Khana” Fatty Liver Diet Chart
This plan focuses on high fiber and easy digestibility.
| Meal | Menu Options (Choose one per day) |
| Early Morning | 1 glass warm water with half lemon + 1 tsp Amla juice (No honey) |
| Breakfast |
|
| Mid-Morning | 1 seasonal fruit (Papaya or Apple are best for liver) + 4-5 soaked almonds |
| Lunch | 2 Multigrain Rotis (Wheat + Chana Atta) + 1 bowl Dal (Moong or Masoor) + 1 bowl Sabzi (Ghiya/Tori/Bhindi) + Salad |
| Evening Snack | Roasted Makhana (Fox nuts) or Roasted Chana (without salt) + Green Tea |
| Dinner |
|
| Bedtime | 1 cup warm water with a pinch of Turmeric (Haldi) |
Common Myths Busted
- Myth: “I should stop eating Ghee.”
- Fact: Small amounts of homemade A2 Ghee (1 tsp/day) are actually good for lubrication. Avoid dalda or processed butter.
- Myth: “I need to drink only juices.”
- Fact: Fruit juices spike your blood sugar, which increases liver fat. Eat the whole fruit instead.
Ready to Reverse Your Fatty Liver?
This chart is a general guideline. Depending on your specific blood reports (SGOT/SGPT levels), you may need a tailored plan. At Dietitian Surbhi, we specialize in medical nutrition therapy that fits your lifestyle.
Book Your Consultation Today and let’s heal your liver with the power of home-cooked food.