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The liver-friendly plate

Build lunch and dinner like this. No food is banned; the size of each part is what matters.

Half: vegetables and salad

Quarter: proteinfish, chicken, beans, lentils

Quarter: whole grainsbrown rice, bulgur, brown bread

More often

Olive oil instead of ghee or butter
Fish two times a week
A handful of unsalted nuts
Water, plain coffee, tea without sugar

Less often

Soft drinks, energy drinks and packaged juices
Sweets, pastries and white bread
Fried food and fast food
Big rice portions; dates in large numbers

Healthy shopping list

What goes into the trolley ends up on the plate.

Fresh

Leafy greens, cucumber, tomato, peppers
Whole fruit (not juice)
Fish, skinless chicken, eggs
Plain yoghurt, laban

Cupboard

Lentils, chickpeas, beans
Oats, bulgur, brown rice, freekeh
Extra-virgin olive oil
Unsalted nuts and seeds

Read the label

Sugar near the top of the ingredients list: put it back
Watch for glucose-fructose syrup
A long list of additives often means ultra-processed

8-week walking plan

Start where you are and build up to 150 minutes a week. Brisk means you can talk but not sing. In the hot months, walk early morning, late evening, or in a mall.

Weeks	Each walk	Days a week	Weekly total
1–2	10 min	5	50 min
3–4	15 min	5	75 min
5–6	20–25 min	5	100–125 min
7–8	30 min	5	150 min

Add light weights or resistance bands twice a week. If you have heart disease, chest pain, or joint problems, check with your doctor before you start.

Fatty liver and fasting in Ramadan

Most people with fatty liver can fast safely, and Ramadan can even help weight loss if meals are planned.

Before Ramadan

See your doctor if you have diabetes, cirrhosis, or take insulin or several medicines. Doses and timing may need to change.
People with advanced cirrhosis may be advised not to fast.

At iftar

Break the fast with water and 1–3 dates, then pause.
Soup and salad first, then a plate built like the liver-friendly plate.
Keep fried samosas and sweets like kunafa and qatayef for small portions, not every night.

At suhoor

Eat it late. Choose slow foods: oats, beans, eggs, yoghurt, whole bread.
Drink water between iftar and suhoor, not sugary drinks such as Vimto or tamarind juice.

Stay active

Walk 20–30 minutes about an hour after iftar, or walk to taraweeh prayers.
Stop fasting and seek help for dizziness, confusion, very low or very high blood sugar, or vomiting.

These guides are for general education and do not replace your doctor's advice. Metabolic Liver Academy, reviewed October 2026.