Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Courses

The Anti-Inflammatory Keto Reset, Week 2: Liver Health

Lock Icon

Become a member to unlock this story and receive other great perks.

Already have an Outside Account? Sign in

Outside+ Logo

All-Access
Intro Offer
$3.99 / month*

  • A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:
  • Member-only content on all publications in the Outside network like Oxygen, Better Nutrition, Yoga Journal, Outside and more
  • Outside Learn, our new online education hub loaded with more than 2,000 videos across 450 lessons
  • More than 100 diet-specific meal plans
  • Today’s Plan training platform with customized training plans
  • Extended member-only yoga pose library with how-to instruction
  • Annual subscription to Outside magazine
Join Outside+
Clean Eating

Digital + Print
Intro Offer
$2.99 / month*

  • Annual subscription to Clean Eating magazine
  • Access to all member-exclusive content on CleanEatingMag.com
  • Ad-free access to CleanEatingMag.com
Join Clean Eating

*Outside memberships are billed annually. Print subscriptions available to U.S. residents only. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Welcome back Keto Reset challengers! By now you should be noticing some positive effects of having removed sugars and refined carbs from your diet. You might be noticing less brain fog, better sleep, more energy and better athletic performance. 

Section divider

Why is the liver so critical to health?

It’s really amazing when you look at something as insidious as chronic inflammation and start to understand just how many parts of the body it can have an effect on. One of the most critical organs in the body is our liver and treating it as such with the utmost care is critical on this anti-inflammatory journey and beyond. Not coincidentally, the liver thrives on a low-carb, high-fat diet, just like the one we’re following for this 4-week challenge. A study published in June 2021 examined the impact of different eating approaches on individuals with nonalcoholic fatty liver disease. Over the course of 12 weeks, researchers examined 74 patients, randomly assigning each a 12-week NAFLD treatment program with one of three approaches: a low-carb, high-fat diet, a 5:2 intermittent fasting diet, or general healthy lifestyle advice and suggestions from a hepatologist. 

By the study’s end, researchers noted a higher reduction in steatosis (abnormal fat retention in the liver) and overall body weight in those who followed the low-carb, high-fat diet. Compared to the typical NAFLD lifestyle recommendations given by a hepatologist, a low-carb, high-fat diet actually offered more promise and potential.

While those who followed the recommendations of a hepatologist focused primarily on eating a healthy diet and controlling calorie intake, those on the low-carb, high-fat diet saw significant decreases in liver fat. That diet also proved more effective in reducing body weight, helping participants shed extra pounds. To be exact, the low-carb, high-fat diet led to a 7.3 kilogram weight loss; those who stuck with the hepatologist-advised approach lost just 2.5 kilograms.

In addition to the liver health benefits of the low-carb, high-fat diet, researchers also saw healthy improvements in participants who tried the 5:2 intermittent fasting approach. 5:2 intermittent fasting means limiting caloric intake to 500–600 calories a day twice weekly. Those who gave the 5:2 diet a try saw improvements to their cholesterol levels and less liver stiffness, and they lost an average of 7.4 kilograms each. So, there may even be potential benefits to going low-carb, high-fat and trying intermittent fasting at the same time (though it’s important to note the researchers didn’t study this combination of approaches).

Video loading...

Cooking demo

Here’s Chef Seamus’ recipe of the week, a flavor-packed low-carb, high fat Turmeric Black Cod with Dill Yogurt Sauce. You can also find the full recipe in your challenge cookbook.

Video loading...

Previous Section | Next Section

promo logo