Food intake and a fatty Liver

[jonbeeza]

I was called in to see the Doctor, after I had been for a routine blood test. They said that my blood count was raised, whatever that means. Anyway I have been for a scan and they say I have a fatty Liver. The Doctor said I need to watch what I eat, and they will do another test at a later date, just to see how things are, and if there are any changes.

I thought that my diet was pretty good, but obviously not. It seems like I will have to take more care, as to what I am eating and drinking. I do go for a brisk daily walk, for about an hour or so. It seems like I will have to eat less, and walk more.

For breakfast I have Porridge made with semi skimmed milk, and a quarter of a teaspoon full of Honey. Tea with semi skimmed milk and no Sugar. Mid morning cup of tea ( no Sugar) with a couple of Chocolate biscuits. Lunch I will probably have a light sandwich, and a cup of tea ( no Sugar). I will probably have some fruit in the afternoon. Evening meal, Rice or Pasta with Chicken. Supper Cup of tea ( no Sugar) and Toast.

The above is the sort of food I eat, with the occasional Curry about once a month. Same with Alcohol, a little tipple about once a month when friends come over. So, I really don't think my intake is that bad. Very rare I have sweets, and such like.

Thoughts, am I just a greedy pig?

 

[nilagin]

Although you are eating fruit, there doesn't appear to be any vegetables in your diet.

 

[jonbeeza]

Although you are eating fruit, there doesn't appear to be any vegetables in your diet.

Very occasionally might have a little veg, but not the healthy kind. Potatoes and peas mainly. We did have Carrots and Turnip, plus Brussel sprouts at xmas, but that cancelled out by the mince pies and sweets.

 

[Marcel]

Yeah that's the first thing I noticed, lack of grown food. Don't get me wrong, my diet is absolutely shocking and I'm massively overweight.
I know all the right stuff, I just don't do it!

The rest of your intake looks quite good. Obviously the white bread, rice and pasta could be switched for healthier alternatives (Wholeweat bread / brown rice and wholewheat pasta for example).

What's your exercise like? How active are you every day?

 

[jonbeeza]

Yeah that's the first thing I noticed, lack of grown food. Don't get me wrong, my diet is absolutely shocking and I'm massively overweight.
I know all the right stuff, I just don't do it!

The rest of your intake looks quite good. Obviously the white bread, rice and pasta could be switched for healthier alternatives (Wholeweat bread / brown rice and wholewheat pasta for example).

What's your exercise like? How active are you every day?

Me and the missus have tried brown rice a few times, last time was a week ago. I really don't like the texture of brown rice, missus said the rice was as horrible as ever, and leaves most of it. I do go for a walk most days, maybe for a brisk hour.

I know I should take more care, and I should exercise a lot more. I should also include healthy vegetable in our diet. Since being told about the blood results a few weeks ago, I have stopped eating Cheese and cut down on cakes.

 

[nilagin]

For your breakfast, porridge is good but skimmed rather than semi skimmed milk would be better. Personally I would do away with the honey and have a handful of blueberries instead. If you don't have nut allergies I would also add about 6 or 7 almonds. Instead of the couple of biscuits every day, try alternating it with a handful of nuts or replacing completely with nuts. When you say chicken, is that any part of a chicken, chicken breast is best, I don't eat any other part of a chicken. It would also pay to put a bit of fish in your diet too, a couple of days a week at the very least.

 

[jonbeeza]

For your breakfast, porridge is good but skimmed rather than semi skimmed milk would be better. Personally I would do away with the honey and have a handful of blueberries instead. If you don't have nut allergies I would also add about 6 or 7 almonds. Instead of the couple of biscuits every day, try alternating it with a handful of nuts or replacing completely with nuts. When you say chicken, is that any part of a chicken, chicken breast is best, I don't eat any other part of a chicken. It would also pay to put a bit of fish in your diet too, a couple of days a week at the very least.

I love all parts of the Chicken, not good I know. I really am going to have to ditch the biscuits, yes I love nuts, I could do that part easy enough. As I say, I stopped eating Cheese, because of the very high fat content. Just a case of knowing what to replace the omitted things with.

 

[arclight]

I was called in to see the Doctor, after I had been for a routine blood test. They said that my blood count was raised, whatever that means. Anyway I have been for a scan and they say I have a fatty Liver. The Doctor said I need to watch what I eat, and they will do another test at a later date, just to see how things are, and if there are any changes.

I thought that my diet was pretty good, but obviously not. It seems like I will have to take more care, as to what I am eating and drinking. I do go for a brisk daily walk, for about an hour or so. It seems like I will have to eat less, and walk more.

For breakfast I have Porridge made with semi skimmed milk, and a quarter of a teaspoon full of Honey. Tea with semi skimmed milk and no Sugar. Mid morning cup of tea ( no Sugar) with a couple of Chocolate biscuits. Lunch I will probably have a light sandwich, and a cup of tea ( no Sugar). I will probably have some fruit in the afternoon. Evening meal, Rice or Pasta with Chicken. Supper Cup of tea ( no Sugar) and Toast.

The above is the sort of food I eat, with the occasional Curry about once a month. Same with Alcohol, a little tipple about once a month when friends come over. So, I really don't think my intake is that bad. Very rare I have sweets, and such like.

Thoughts, am I just a greedy pig?

"The Doctor said I need to watch what I eat"
What exactly does that mean?.
Have you to look at the 22 choc biscuits you cram into your mouth instead of shutting your eyes. The doc should have given you specific food guidance or referred you to a dietician.

The body does store excess fat from food in the liver.
Blood Count raised ............. what was raised. Red cells or white cells. Should have asked for an explanation.
Are you overweight ?
Your lack of veg is certainly a dietary negative. A lot of what you eat is fairly innocuous if the actual quantities are not excessive, but if there are heaps of rice/pasta that is not so good.

I suspect that the doc does not want to launch into more detailed (expensive) blood tests unless there is no improvement. If he/she thought that there was something drastic amiss he would not be hanging about to see how things progress.

 

[omens]

I had a couple of mates with this. One was able to reverse it through low carb diet and weight loss (the two went hand in hand). The other became diabetic and even though he had medication, he never fully controlled his blood sugars. His fatty liver turned to cirrhosis (same as alcoholics get except he didn't drink) and then liver cancer. He died in his late 50s. It gave me a warning shot. Although I can't get on with a low carb diet, I've cut out bread and rice. I eat pasta rarely and load it up with protein and vegetables. I eat nuts instead of crisps, and given up soft drinks. I've lost a stone since the start of the year.

 

[jonbeeza]

"The Doctor said I need to watch what I eat"
What exactly does that mean?.
Have you to look at the 22 choc biscuits you cram into your mouth instead of shutting your eyes. The doc should have given you specific food guidance or referred you to a dietician.

The body does store excess fat from food in the liver.
Blood Count raised ............. what was raised. Red cells or white cells. Should have asked for an explanation.
Are you overweight ?
Your lack of veg is certainly a dietary negative. A lot of what you eat is fairly innocuous if the actual quantities are not excessive, but if there are heaps of rice/pasta that is not so good.

I suspect that the doc does not want to launch into more detailed (expensive) blood tests unless there is no improvement. If he/she thought that there was something drastic amiss he would not be hanging about to see how things progress.

I suppose it is down to me really, I know what I should be doing. A lot more exercise, and loading more veg in my shopping basket, while hurrying past the Choccie bics section.

 

[jonbeeza]

I had a couple of mates with this. One was able to reverse it through low carb diet and weight loss (the two went hand in hand). The other became diabetic and even though he had medication, he never fully controlled his blood sugars. His fatty liver turned to cirrhosis (same as alcoholics get except he didn't drink) and then liver cancer. He died in his late 50s. It gave me a warning shot. Although I can't get on with a low carb diet, I've cut out bread and rice. I eat pasta rarely and load it up with protein and vegetables. I eat nuts instead of crisps, and given up soft drinks. I've lost a stone since the start of the year.

Yes, it certainly does make you stop and think. A proper overhaul of my weekly shop is in order, it is only me that can do it.

 

[tijuana taxi]

Any time I have tried to eat what is thought to be healthy I feel rotten, tastes like crap too.
Have a beer every evening with my dinner, do eat vegetables, but not if they have only been shown the pan.
Fruit upsets my stomach especially the dried variety, gives me indigestion too
Always have real milk and butter too, none of this white water and spread muck

Not everyone does well on what others consider healthy, sounds like the op isn't doing great on his existing diet.
Maybe don't go the whole hog and eat whatever you want, but perhaps look at alternatives

 

[jonbeeza]

Any time I have tried to eat what is thought to be healthy I feel rotten, tastes like crap too.
Have a beer every evening with my dinner, do eat vegetables, but not if they have only been shown the pan.
Fruit upsets my stomach especially the dried variety, gives me indigestion too
Always have real milk and butter too, none of this white water and spread muck

Not everyone does well on what others consider healthy, sounds like the op isn't doing great on his existing diet.
Maybe don't go the whole hog and eat whatever you want, but maybe look at alternatives

There are a few other little problems I have going on at the moment, but I am not going to go into detail, on a public forum for all to read.
I am going to sort out a healthy routine, just need to sort out a few other little issues first.

 

[Marc]

It's always difficult when you're told to eat healthy as there's so much information out the and a lot is contradictory.

I've just been diagnosed with type 2 diabetes and have had to change my diet (had started doing this anyway).

I must admit @jonbeeza , I thought your current diet didn't sound too bad so hopefully you won't need to change things too radically.

 

[jonbeeza]

It's always difficult when you're told to eat healthy as there's so much information out the and a lot is contradictory.

I've just been diagnosed with type 2 diabetes and have had to change my diet (had started doing this anyway).

I must admit @jonbeeza , I thought your current diet didn't sound too bad so hopefully you won't need to change things too radically.

Sorry to hear that.

I thought my diet was not too bad, it's just when you tot it all up. I used to eat a lot of Cheese and cakes, and heavily buttered toast. The Cheese and cakes have gone, but the buttered toast, and biscuits will be the next to go. I think I will really do my best, to add vegetables to my diet. It is just so easy, to open a pack of processed food, while it is a chore, to peel those bloomin vegies.

 

[Marc]

Sorry to hear that.

I thought my diet was not too bad, it's just when you tot it all up. I used to eat a lot of Cheese and cakes, and heavily buttered toast. The Cheese and cakes have gone, but the buttered toast, and biscuits will be the next to go. I think I will really do my best, to add vegetables to my diet. It is just so easy, to open a pack of processed food, while it is a chore, to peel those bloomin vegies.

Yes, the cakes and choccie biccies are the biggest villains. I stopped buying biscuits a long time ago and the only time we do have them is when we go over to my parents.

 

[jonbeeza]

I had a grilled meal, plenty of steamed veg. Very nice it was too.

 

[Nod]

the only time we do have them is when we go over to my parents.

Three times a day, after meals?

 

[DK602]

Had type 2 for years - the advice on diet I got didn't help, the meds made me ill and the type 2 was never under control.

Now I eat a low (very low) carb diet, take no medication and my blood sugars are fine.

I am a strict atkins diet with all meat and veg (all full fat cheese milk etc) and do have treats.

 

[jonbeeza]

Had type 2 for years - the advice on diet I got didn't help, the meds made me ill and the type 2 was never under control.

Now I eat a low (very low) carb diet, take no medication and my blood sugars are fine.

I am a strict atkins diet with all meat and veg (all full fat cheese milk etc) and do have treats.

It sounded good, but then I read this.

"The Atkins diet is similar to a ketogenic diet as both emphasise the consumption of fat and protein but severely restrict carbohydrates. The body will turn to glycogen stores (carbohydrates) for energy first if supplies are plentiful. Ketogenic diets essentially force the body to switch from burning carbohydrates for energy to burning fat. This often has the desirable effect of weight loss, though high levels of ketones in the body can be problematic and may lead to a state known as Ketosis".

No idea exactly what Ketosis is, but I will read up on it.

 

[jonbeeza]

I think my problem could be bread, I do eat a lot of white bread. Maybe there could be something in a low carb diet.

Posting this, just as I finish three small tiger slices of bread, lightly toasted.

 

[Box Brownie]

I surmise you may have looked already but just in case maybe not, here is the NHS UK webpage

https://www.nhs.uk/conditions/non-alcoholic-fatty-liver-disease/

All the best with finding changes that work for you and it all improves.

 

[Mintchocs]

The problem with diets is that sticking to them long term is quite difficult. You have to change what your body was used to and healthy food may not appeal to your taste buds. Learning how to prepare and cook healthier foods so that you enjoy eating them will be key to your success.

 

[jonbeeza]

I surmise you may have looked already but just in case maybe not, here is the NHS UK webpage

https://www.nhs.uk/conditions/non-alcoholic-fatty-liver-disease/

All the best with finding changes that work for you and it all improves.

Thanks for the link, I have just re read it. Still scary reading, even the second time around. I think my Doctor has spotted the issue in it's very early stages. So I will be going back to see him, and discuss things further. But I have already omitted some things from my diet, and I will see what the next blood test reveals. An improvement hopefully.

 

[nilagin]

The problem with diets is that sticking to them long term is quite difficult. You have to change what your body was used to and healthy food may not appeal to your taste buds. Learning how to prepare and cook healthier foods so that you enjoy eating them will be key to your success.

It's quite easy really, just don't buy the stuff you shouldn't eat and only buy what you should. You can't eat what you haven't got.

 

[jonbeeza]

I think my problem could be bread, I do eat a lot of white bread. Maybe there could be something in a low carb diet.

Posting this, just as I finish three small tiger slices of bread, lightly toasted.

OFF NHS Website,

Things you can do if you have non-alcoholic fatty liver disease (NAFLD)

Adopting a healthy lifestyle is the main way of managing NAFLD.


For example, it can help to:

• lose weight – you should aim for a BMI of 18.5 to 24.9 (use the BMI calculator to work out your BMI); losing more than 10% of your weight can remove some fat from the liver and improve NASH if you have it
• eat a healthy diet – try to have a balanced diet high in fruits, vegetables, protein and carbohydrates, but low in fat, sugar and salt; eating smaller portions of food can help, too
• exercise regularly – aim to do at least 150 minutes of moderate-intensity activity, such as walking or cycling, a week; all types of exercise can help improve NAFLD, even if you do not lose weight
• stop smoking – if you smoke, stopping can help reduce your risk of problems such as heart attacks and strokes.

 

[jonbeeza]

NHS website Says Carbohydrates is good, I always thought it was a bad thing.

 

[nilagin]

There's good and bad carbs.
If you stick to the good non sugary carbs and get the portions right, you shouldn't have a problem.

 

[Nawty]

The simple answer, I think, is learn to cook.

This will enable you to take control of your diet and make things taste how you want them to without all the crap in.

EDIT: and if I could do one thing to bring about long term societal change it would be to make cooking lessons compulsory in schools.

 

[jonbeeza]

The simple answer, I think, is learn to cook.

This will enable you to take control of your diet and make things taste how you want them to without all the crap in.

EDIT: and if I could do one thing to bring about long term societal change it would be to make cooking lessons compulsory in schools.

Who was that aimed at?

just that I have been in catering for over thirty years. But you can cook with adding Sugar, Salt , Lard, and all other sort of nasties. I don't add any stuff like that, and try to use low fat meat as possible, preferring Chicken rather than Beef. Just a case of knowing what the healthy ingredients are, not how to put them together.

 

[Nawty]

Who was that aimed at?

just that I have been in catering for over thirty years. But you can cook with adding Sugar, Salt , Lard, and all other sort of nasties. I don't add any stuff like that, and try to use low fat meat as possible, preferring Chicken rather than Beef. Just a case of knowing what the healthy ingredients are, not how to put them together.

The world in general, it's a particular high horse of mine

 

[welshwizard645]

I am surprised that during a routine blood test then liver function test (LFT) didn't reveal anything..

I have T2DM which is controlled by medication, the fact I had a stent fitted 2 years ago means I will have a life-long association with repeat prescriptions and my local friendly pharmacist. Weight did baloon over Xmas, I am partial to Rum and Panettone (anything with dried fruit) but otherwise my diet is fairly balanced.

Too much travelling doesn't help, but the point about cooking from raw ingredients means you have better control about sugar and salt. Although we do stray -- anyone tried Bingham's Moussaka?

 

[Box Brownie]

for Charlie Bigham's moussaka....it is rather scrumy

 

[jonbeeza]

I have tried my best to cut butter and margarine out of my diet. I have been eating crusty tiger bread, without butter, and it is gorgeous. Now, what other nasties shall I omit from my diet.

 

[Deleted member 21335]

I must have conversations in work almost daily about healthy eating, etc. I have a colleague who is vastly overweight who asked me for advice which I gave and was ignored and I have now made a resolution to give no more at work. Ha.

A lot of the time the problem is either poor education or quite the opposite, as in knowing what you should be doing and just ignoring it until a problem surfaces. Another problem is people saying they don't like something. I knocked that one on the head years ago and now I will pretty much eat anything. My morning porridge is now made with boiling water, a scoop of protein powder (100% whey) a handful of either blueberries or pomegranate seeds and it's all weighed as I put it into the bowl. So more specifically, 60g of oats and 30g of 100% whey.

Weighing food is NOT difficult or time consuming. You just add things to the plate/pan/bowl with it on a pair of cheap kitchen scales instead of on the worktop. There's so much healthy eating advice freely available on the web that there really is little excuse.

As for bad things? I still eat chocolate, biscuits, sweets, etc but all in moderation and I exercise 5 times a week (it used to be 9 times in 6 days until 18 months ago).

I maintain a fairly healthy weight, get plenty sleep and drink plenty water. It's a constantly adjustable thing, too. Do it for a few weeks, see the results, adjust. Easy.

I have tried my best to cut butter and margarine out of my diet. I have been eating crusty tiger bread, without butter, and it is gorgeous. Now, what other nasties shall I omit from my diet.

FYI, a quick internet search tells me there is circa 128 calories in Tesco crusty tiger bread (other brands are available). That means in those three slices, you are taking in 384 calories! Or about the same as I take in in my lunch meal of some sort of lean meat with either pasta or rice and vegetables.

 

[omens]

A lot of the time the problem is either poor education or quite the opposite, as in knowing what you should be doing and just ignoring it

The biggest revelation for me was when I started to track my calorie intake. Realising how calorific some foods could be was an eye opener. Ditto with portion sizes. A large bag of crisps might have 4-5 servings but I was finishing it in two. Once I realised how much a portion was, I was aghast.

Weighing food is NOT difficult or time consuming.

It's an extra step but IMO completely worth it. As above, I used to love Crunchy Nut Cornflakes. I'd have a big bowlful every morning. Then one day, for sh*ts and giggles, I weighed it out. 90g. A portion is 30g. So I remeasured it out. 30g was tiny.

As for bad things? I still eat chocolate, biscuits, sweets, etc but all in moderation and I exercise 5 times a week (it used to be 9 times in 6 days until 18 months ago).

SWMBO keeps these things in the house for her time of the month. So I succumb from time to time. I eat a square or two of dark chocolate which usually satisfies my sugar and chocolate cravings. Works out to 100 Calories, which is a lot less than a Snickers bar and some biscuits.

FYI, a quick internet search tells me there is circa 128 calories in Tesco crusty tiger bread (other brands are available). That means in those three slices, you are taking in 384 calories! Or about the same as I take in in my lunch meal of some sort of lean meat with either pasta or rice and vegetables.

IIRC Tiger bread has a very high GI so will quickly spike sugar levels. I've cut out bread for the past few months and it's made a difference to my waist line.

 

[jonbeeza]

I am still not eating cakes, had the frying pan out very sparingly. Been doing well with the fruit and veg. Made some jacket potatoes, they were lovely.