Liver Shrinking Diet Food List (+ Shopping List and PDF)
Last update on Jan 22, 2025
Shopping list
Meats
Chicken breast
Turkey breast
Lean cuts of beef
Fish & seafood
Fish
Plant based
Tofu
Dairy & eggs
Eggs
Greek yogurt
Skim milk
Cottage cheese
Mozzarella
Fresh grocery
Leafy greens
Broccoli
Cauliflower
Asparagus
Bell peppers
Cucumbers
Zucchini
Brussels sprouts
Green beans
Mushrooms
Tomatoes
Berries
Apples
Oranges
Grapes
Watermelon
Pineapple
Avocado
Dry goods
Quinoa
Brown rice
Oats
Whole wheat bread
Whole wheat pasta
Lentils
Chickpeas
Black beans
Kidney beans
Spices & sauces
Olive oil
Flaxseeds
Chia seeds
Nuts
Herbs and spices
Soy sauce
Vinegar
Beverages
Water
Herbal tea
Liver shrinking diet guidelines
Before bariatric surgery, patients are often asked to follow a liver shrinking diet: the body is forced to use up the stored carbohydrate from the liver and the organ gets smaller. It makes the surgery safer and more effective. Here are some guidelines and tips to help you successfully navigate a liver shrinking diet:
First and foremost, consult with your healthcare provider or a registered dietitian before starting this diet plan. They can provide personalized recommendations based on your specific needs and medical history.
Second, the main goal of a liver shrinking diet is to limit calorie intake. Focus on consuming nutrient-dense, low-calorie foods such as lean proteins, vegetables, and fruits.
You should also stay away from sugary beverages, sweets, desserts, and processed foods. These items can contribute to liver fat accumulation and hinder your progress.
Don’t forget to include lean sources of protein in your meals to preserve muscle mass and promote a feeling of fullness. Opt for options such as skinless poultry, fish, tofu, Greek yogurt, and legumes. Whole grains should also be included in your diet too. These foods provide complex carbohydrates and fiber that promote a steady release of energy.
Liver shrinking diet food list breakdown
Proteins
This category includes lean sources of protein such as poultry, lean cuts of beef, fish, eggs, Greek yogurt, and tofu. These protein-rich foods are important for maintaining muscle mass, promoting satiety, and preventing overeating when you’re on a liver shrinking diet.
This also means that red meat and pork are not allowed due to its high fat content.
Fruits
Although they contain natural sugars, these are balanced by fibre, vitamins and antioxidants. Fruits such as berries, apples and oranges offer natural sweetness along with essential nutrients, making them the perfect snack to satisfy your cravings.
Vegetables
Leafy greens like spinach, kale, and lettuce, along with other vegetables like broccoli, are low in calories and packed with fiber and nutrients. Incorporate them into your meals to promote weight loss and overall health. Additionally, vegetables are delicious and filling, so they can make your diet more enjoyable and satisfying in the long run.
Whole grains
This category includes nutrient-dense whole grains like quinoa, brown rice, oats, whole wheat bread, and whole wheat pasta. These ingredients provide fiber, vitamins, and minerals, and can help sustain energy levels while supporting weight loss and liver health.
Legumes
Lentils, chickpeas, black beans and kidney beans are excellent plant-based sources of protein and fibre. They help prevent blood sugar spikes and contribute to the feeling of satiety. What’s more, legumes are an excellent source of protein when following a plant-based diet.
Dairy
Dairy is full of calcium and protein – nutrients crucial for bone and tissue health. It also promotes liver health and makes your meals more varied and satisfying.
Healthy fats
Avocado, olive oil, seeds, and nuts contain essential fatty acids with anti-inflammatory properties. This can result in a faster reduction in liver size and a stronger immune system. The key, however, is portion control: fats are calorie-dense, so do not consume too much.
Condiments and seasonings
Using condiments, herbs and spices (such as garlic, ginger, turmeric, basil, and oregano) adds flavor to your dishes without increasing the calorie value. Thanks to such products you can enjoy your meals without compromising the goals of the liver shrinking diet.
Beverages
Water is essential for hydration as it aids in digestion and detoxification. Feel free to drink as much water as you like. Herbal teas can be enjoyed too, just make sure to avoid calories and caffeine (you guessed it, coffee is off the table).
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What else to keep in mind
On a liver shrinking diet, you should avoid certain foods that can hinder your progress:
Sugary products: stay away from sugary beverages, such as soda, energy drinks, and fruit juices, as well as sweets, candies, and desserts. These products can contribute to liver fat accumulation.
High-fat foods: fried foods, fast food, processed snacks, and fatty cuts of meat can contribute to liver inflammation and make it harder to shrink the liver.
Processed foods: processed foods are usually full of trans fats, artificial additives, and sodium. Avoid products like packaged snacks, frozen meals, deli meats, and pre-packaged sauces or dressings.
Refined grains: foods made from refined grains, such as white bread, white rice, and pasta, lack fiber and essential nutrients compared to whole grains.
Alcohol: alcohol can cause liver damage and interfere with the effectiveness of your diet.
High-sodium products: too much salt can lead to fluid retention and hinder your progress.
Conclusions
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