A 30-Day Natural Plan to Reverse Grade 2 Fatty Liver

Reversing Grade 2 fatty liver doesn’t require extreme diets or medications—it requires consistency and a holistic, natural approach. This 30-day plan combines what is grade 2 fatty liver movement, and mindful living to kickstart your liver’s healing process. While full reversal may take longer, these first 30 days lay the groundwork for long-term success.

Week 1: Cleanse and Commit

Goals: Eliminate toxic triggers and build new routines.

Eliminate: Sugar, alcohol, processed foods, white bread, soda.

Hydration: Start each day with warm lemon water and drink 8–10 glasses of water daily.

Meals: Eat whole foods—vegetables, lean proteins, whole grains, and healthy fats.

Movement: 20–30 minutes of walking or light activity each day.

Mindset: Set a goal, track your food, and begin journaling for stress relief.

Week 2: Nourish and Move

Goals: Build momentum with nutrient-dense foods and consistent movement.

Add: Leafy greens, cruciferous vegetables, turmeric, fatty fish, and green tea.

Supplements: Consider milk thistle, omega-3s, and curcumin (with medical guidance).

Exercise: Incorporate resistance training or yoga 2–3 times this week.

Fasting: Begin a 12:12 intermittent fasting schedule, extending the overnight fast.

Sleep: Aim for 7–9 hours nightly; keep a consistent sleep schedule.

Week 3: Strengthen and Reset

Goals: Support metabolic health and reduce liver fat.

Refine fasting: Move to a 14:10 or 16:8 IF window if tolerated.

Daily walk: Walk for 15 minutes after meals to manage blood sugar

Anti-inflammatory focus: Prioritize berries, green tea, garlic, olive oil.

Stress management: Try deep breathing, meditation, or nature walks daily.

Track progress: Monitor weight, energy levels, and digestive health.

Week 4: Sustain and Optimize

Goals: Solidify routines and observe signs of improvement.

Balanced meals: Maintain portion control, mindful eating, and hydration.

Advanced movement: Add 1–2 cardio or strength sessions if ready.

Social support: Share your journey with a friend or support group.

Medical check-in: Consider a follow-up blood test to review liver enzyme levels.

Final Tips:

Stay patient: Fatty liver healing is gradual but achievable.

Celebrate small wins: Improved sleep, reduced cravings, and better energy are major victories.

Keep going: Use this 30-day plan as a launchpad for lasting lifestyle change.