Sick-proof your fall

“Once you start a keto diet, your liver will start to heal within days— if not hours,” promises weight-loss expert Ken Berry, M.D. Indeed, adopting a high-fat diet will help the liver burn the fat that’s clogging the organ, freeing it up to promote fat burning throughout the body.

Dr. Berry says that a high-fat diet can completely cure fatty liver in as little as six weeks. “A keto diet works because you are taking things down to one primary fuel source,” explains Steven Gundry, M.D., NYT bestselling author of The Plant Paradox. “With only fat to use for fuel, there won’t be as much traffic on the freeway heading into the liver, so food can be processed and utilized really quickly.”

Plus, keto will help reverse the buildup of fat in the liver caused by the herbicide glyphosate, the primary ingredient in Roundup, asserts Dr. Gundry. “The manufacturer of glyphosate has assured us that it’s safe for humans. But glyphosate paralyzes key liver enzymes and disrupts slimming.” The result: weight gain, fatty liver, GI issues and weakened immunity.

Fortunately, you can avoid glyphosate—and its health-sapping effects—by choosing keto-approved foods and sidestepping commonly contaminated foods like grains. “If you are filling your plate with highquality sources of healthy fats, then you will not encounter glyphosate,” asserts Dr. Gundry. The payoff: In one Australian study, subjects with a fatty liver who followed a high-fat diet for six weeks had 82% less liver fat than those who followed a low-fat, highcarbohydrate diet.

To get the benefits, Dr. Gundry suggests that 80% of the calories you eat every day come from fat. To hit that goal, aim to eat 30 grams of fat at each meal. Top sources include avocados

(29 grams per fruit), coconut milk (28 grams per ½ cup), macadamia nuts (26 grams per ¼ cup), seafood like salmon (22 grams per 6 oz.), walnuts (16 grams per ¼ cup), pistachios (14 grams per ¼ cup), extra-virgin olive oil (14 grams per Tbs.), red meat (10 grams per 2 oz.), soft cheese (about 8 grams per ounce) and eggs (5 grams per egg).

The rest of your plate should be filled with green nonstarchy vegetables like kale, spinach, arugula, asparagus, broccoli and Brussels sprouts, which have been shown to reduce the amount of fat in the liver by as much as 38%. You’ll avoid milk, yogurt, grains, legumes, starchy carbohydrates and out-of-season fruits (which tend to be higher in sugar). Don’t want to give up grains altogether? Look for those labeled “non-GMO”—they have much lower levels of glyphosate than traditionally farmed grains. Cheers Dr. Berry: “This is the diet that’s going to reverse fatty liver.” And for even faster slimming, incorporate these strategies:

Sip a morning joe. Coffee’s benefits for the liver are impressive: Studies show that risk of liver disease drops by 44% among people who sip 2 cups daily and 65% among those who have 4 cups. To get the benefits, Dr. Berry suggests drinking at least 8 oz. of coffee each day. For best results, reduce the amount of milk and sugar you add each morning, working your way toward drinking your morning joe black or sweetened with a splash of cream and/or stevia.

Up your choline. “Choline is a very good support for the liver, and a ketogenic diet naturally increases your intake of choline,” says Dr.

Berry. Indeed, the nutrient helps the liver break down fat, plus switches on enzymes that speed repair of this hardworking organ. Bonus: Choline shuts down the production of hungerpromoting hormones, helping you feel full longer. Aim to eat two servings of choline-rich foods each day, including 2 eggs, 6 oz. of poultry, fish or beef liver or 2 cups of cruciferous veggies (like broccoli and Brussels sprouts).

Go for organic and non-GMO when possible. When buying produce, choosing organic can reduce glyphosate exposure by 90% in just seven days. “You should buy the best quality meat you can afford,” adds Dr. Berry. “Grass-fed (from cattle that ate some grass), grass-finished (from cattle that ate nothing but grass), organic and antibiotic-free meats are definitely a little better because the livestock are less likely to have had glyphosate-spiked feed in their diet.” Dr. Gundry also recommends buying from local farms that don’t use herbicides. To find farms and markets, visit LocalHarvest.org.

Close the kitchen at 8. “The ultimate fatty liver reversal strategy is to work in a daily fast of 14 to 16 hours,” says Dr. Berry. According to a study from the University of Sydney in Australia, doing so improves the liver’s ability to process and utilize fats. For example, you might wait to eat until noon, eat all your meals before 8 pm, and then repeat the following day. To get the benefits, delay your breakfast this way at least twice a week, although Dr. Berry adds, “the more often you fast, the faster you’ll see results.” To help stave off hunger before your first meal, sip black coffee in the morning— chlorogenic acid in the brew has been shown to reduce hunger-stimulating blood-sugar fluctuations by 50%, so you can sail through your morning.