Fatty liver coaching, online
Fatty liver, managed through food and movement, alongside your doctor.
A nutritionist plans meals from your scan and blood reports, a coach builds walking and strength training, and every week we check progress on both. Your doctor diagnoses fatty liver and handles any medicine.
Online, 1-on-1, Indian meals. We work alongside your doctor and never change medication.
Who this is for
- A scan or blood test showed fatty liver, or your liver enzymes (ALT or AST) are raised
- Your doctor advised diet, weight and activity changes alongside follow-up tests
- You have fatty liver with a normal body weight and want to know what helps
- You want a plan built around Indian food and your local groceries, not a generic chart
What a coached week looks like
- 1Plan from your reportsOur nutritionist reads your scan, liver enzymes and lipid profile, then writes meals in katoris and rotis with fried, sugary and alcohol-heavy food cut first.
- 2Move every dayA daily walk plus two or three coached strength sessions a week, built up from your current fitness and kept at a pace you can hold.
- 3Check in weeklyWeight, waist, food logs and energy are reviewed every week, and the plan changes when life does. Your doctor sets the repeat tests.
How we coach
How your coach runs every session
- Form corrected as you moveYour coach watches every rep on video and fixes your position in real time.About 10 corrections in a typical class
- Shown first, then doneThe coach demonstrates the movement on camera, then watches you do it.67% of sessions
- Every rep counted with youYour coach counts the reps aloud and pushes you through the last ones.Every session we read
- Mobility to startJoints and spine warmed up before any load goes on.At least 82% of sessions
- Stretching to finishSessions close with stretches for the muscles you trained.At least 84% of sessions
- Knowledge you keepThe coach explains why each exercise and cue matters, so you can train well on your own.About 2 in 3 classes
- Habits for the days betweenSteps, water, sleep and protein tasks, checked at your next session.Water and steps come up in about 6 in 10 classes
Corrections, explaining why, water and steps: a sample of recorded classes, 17 Aug to 21 Oct 2026. The rest: 1-on-1 sessions recorded 1 to 21 October 2026, each read in full. Some recordings start after the warm-up, so the mobility and stretching shares are a floor.
Where the training goes
- In the Vilar-Gomez 52-week study (Gastroenterology, 2015), 58% of people who lost 5% or more of their weight had steatohepatitis resolve, and 90% of those who lost 10% or more did.
- In the 2023 analysis of 14 studies (American Journal of Gastroenterology), exercise made a 30% or more drop in MRI liver fat about 3.5 times as likely as usual care. The effect appeared at about 150 minutes of brisk walking a week.
- The 2024 EASL-EASD-EASO guideline names lifestyle first: weight loss, dietary change, physical exercise and cutting alcohol.
Sample week
A week for fatty liver, built from the three things the trials move
Weight comes down gradually, the step target is daily, and strength goes in twice a week with one interval session. Alcohol stays out. Your doctor sets the liver tests and any medicine.
Your days, your times. You pick the days and the hours, in your own time zone, and a session can move when your week changes.
- MonLift
- TueSteps
- WedLift
- ThuSport
- FriHIIT
- SatFood call
- SunRest
See the week day by day
- MonStrength and conditioningGoblet squat to box, hip hinge with dumbbells, row, dead bug. Walk 30 min after dinner.
- TueActive recoveryBrisk walk, 40 min. Roasted chana instead of a fried snack at 4 PM.
- WedStrength and conditioningStep-ups, glute bridge, push-up on bench, plank. Keep the sugared chai to one cup.
- ThuActive recoveryPlay a sport, cycle or walk 30 to 40 min. Lunch from home, not the office canteen.
- FriHIIT, scaledShort intervals of brisk walking or cycling, scaled to your fitness and kept at a pace you can hold.
- SatNutrition callWaist, weight trend, steps and meals. Plan a dinner out: grilled or tandoori first, one roti, no second rice.
- SunRestFull rest or a gentle 20 min walk.
The step target holds on every day, not only the active recovery days. Your doctor sets the repeat liver tests, and you share the next blood test date with us.
Indian kitchen
Real portions from our member food logs
These are the cooked portions our members logged most, with the app's database values. Use them to set your plate before you use any app.
| Food | Typical portion | Calories and protein |
|---|---|---|
| Rice, cooked | 1 cup | 206 kcal, 4 g protein |
| Roti | 1.5 rotis | 156 kcal, 4.5 g protein |
| Dal | 1 bowl | 150 kcal, 9 g protein |
| Paneer | 50 g | 133 kcal, 9 g protein |
| Dahi (curd) | 100 g | 61 kcal, 4 g protein |
| Boiled eggs | 2 eggs | 156 kcal, 13 g protein |
Coach tip: the fried share is highest at lunch in our logs. Ask for the dal and sabzi to be cooked with 1 tsp oil, and keep the fried item to once a week.
From the published evidence
Fatty liver: what the evidence says about lifestyle
Fatty liver is now called MASLD (metabolic dysfunction-associated steatotic liver disease), formerly NAFLD. The name changed in 2023 to focus on the metabolic causes behind it. Your doctor diagnoses it and decides on any treatment. Food, weight and movement are the parts a coach can work on, and the studies below show what each one tends to move.
38.6%
pooled prevalence among Indian adults in a 2022 meta-analysis of 50 studies
4.3%
of 1,243 people screened at a COVID-19 vaccination centre in India had lean MASLD (normal weight)
10%+
weight loss linked with the highest rates of steatohepatitis resolution in a 52-week lifestyle study
3.5x
more likely to get a 30%+ drop in MRI liver fat with exercise than usual care, across 14 studies (551 people)
Source: Shalimar et al., J Clin Exp Hepatol (2022); Euroasian J Hepato-Gastroenterol (2024); Vilar-Gomez et al., Gastroenterology (2015); Stine et al., Am J Gastroenterol (2023). See the method and cite this data
How our nutritionist and coaches approach it
From recorded YourTrainer sessions and chats, members anonymised.
Start from the scan and the blood test
Our nutritionist asks for your liver scan report, liver enzymes (ALT, AST), lipid profile and blood sugar at the first call, and plans from those numbers.
Medicines and monitoring stay with your doctor
We never change, start or stop medication, and we do not interpret your scan. Your doctor sets the follow-up tests.
Cut what feeds the liver
Sugary drinks, sweets, refined flour, deep-fried food and alcohol are the first things to cut. Dal, sprouts, vegetables, curd, eggs or paneer and measured whole grains stay in the plan.
Weight and movement, at a pace you can keep
Weight loss is the change the trials link most with liver improvement, so the target is gradual. A daily walk and two or three strength sessions a week are built in from the start.
What the published evidence says
Journal of Clinical and Experimental Hepatology · 2022
Pooled prevalence among adults was 38.6% (95% CI 32 to 45.5). Prevalence was higher in hospital-based studies than in community studies.
Prevalence of Non-alcoholic Fatty Liver Disease in India: A Systematic Review and Meta-analysisGastroenterology · 2015
In 293 people with biopsy-confirmed steatohepatitis followed for 52 weeks, the highest rates of NAS reduction, resolution and fibrosis regression occurred at weight losses of 10% or more.
Weight Loss Through Lifestyle Modification Significantly Reduces Features of Nonalcoholic SteatohepatitisAmerican Journal of Gastroenterology · 2023
Across 14 studies (551 people), exercise was about 3.5 times as likely as usual care to give a 30% or more drop in MRI liver fat. The effect appeared at about 150 minutes of brisk walking a week, and did not depend on weight loss over 5%.
Exercise Training Is Associated With Treatment Response in Liver Fat Content by Magnetic Resonance Imaging Independent of Clinically Significant Body Weight Loss in Patients With Nonalcoholic Fatty Liver Disease: A Systematic Review and Meta-AnalysisEuroasian Journal of Hepato-Gastroenterology · 2024
Overall MASLD prevalence was 43.7% (543 of 1,243 screened), and lean MASLD was 4.3% (53 people). Lean fatty liver is not rare in India.
Prevalence and Predictors for Lean Fatty Liver Disease in General Population Attending a COVID-19 Vaccination Center in a Tertiary Care Hospital in IndiaJournal of Hepatology · 2024
Lifestyle modification, including weight loss, dietary changes, physical exercise and discouraging alcohol consumption, is the first step for adults with MASLD.
EASL-EASD-EASO Clinical Practice Guidelines on the management of MASLDJournal of Hepatology · 2023
The name chosen to replace NAFLD was metabolic dysfunction-associated steatotic liver disease (MASLD).
A multisociety Delphi consensus statement on new fatty liver disease nomenclature
Talk to your doctor first if
- See a doctor soon for yellow eyes or skin, swelling of the belly or legs, confusion, vomiting blood, or black stools.
- See a doctor if you lose weight without trying, or if you have ongoing belly pain or unusual tiredness.
- Your scan grade and blood results are read by your doctor. If they report fibrosis or raised liver enzymes, the doctor decides the next tests before the plan changes.
- Your doctor makes the diagnosis, orders the liver tests and decides on any medicine.
Your doctor stays in charge of your medication, and we coach alongside their care.
Read next
- Fatty liver diet plan for Indians
- High cholesterol coaching
- Diabetes and pre-diabetes coaching
- Online strength training with a coach
Get a plan built around your fatty liver
Answer a few questions, then talk it through with a coach on a free call.
Start Your JourneyFAQ
Common questions
Is fatty liver reversible?
Fat in the liver can fall with weight loss, and in a 52-week lifestyle study of 293 people with steatohepatitis, the highest rates of improvement came at weight losses of 10% or more (Vilar-Gomez et al., Gastroenterology, 2015). No one can promise a cure or a fixed result. Your doctor checks whether it has improved with repeat blood tests or a scan.
What is the best Indian diet for fatty liver?
Cut sugary drinks, sweets, white flour, deep-fried food and alcohol first. Build plates around dal, sprouts, vegetables, curd, eggs or paneer, and measured whole grains such as oats, brown rice or millets. The EASL-EASD-EASO 2024 guideline makes dietary change and weight loss part of the first step for adults with MASLD. Total calories matter more than any single food.
Which exercise helps fatty liver?
Both regular movement and strength training. In a 2023 meta-analysis of 14 studies with 551 people, exercise made a 30% or more drop in MRI liver fat about 3.5 times as likely as usual care, and the effect held even without weight loss over 5% (Stine et al., Am J Gastroenterol, 2023). The effect appeared at about 150 minutes of brisk walking a week. A daily walk plus two or three strength sessions a week is the usual starting point, built up gradually.
How fast does fatty liver improve with diet and exercise?
There is no fixed timeline, and it differs from person to person. We review food, weight and activity every week. Your doctor decides when to repeat the liver blood tests or the ultrasound, so progress is measured rather than guessed.
What does grade 1 vs grade 2 fatty liver mean?
On an ultrasound, grade 1 usually means mild fat in the liver and grade 2 means moderate fat, with grade 3 the most severe. The grade describes how much fat the scan sees. It does not on its own tell your doctor how the liver is functioning, so blood tests and sometimes a fibrosis check are needed alongside it.
Can thin or normal-weight people get fatty liver?
Yes. In a 2024 hospital study in India, 4.3% of 1,243 people screened at a COVID-19 vaccination centre had lean MASLD, meaning fatty liver with a normal body weight (Euroasian Journal of Hepato-Gastroenterology, 2024). Normal weight does not rule it out, so blood tests and a scan are the way to check.
Is alcohol safe with fatty liver?
Alcohol is one of the most important things to cut. The EASL-EASD-EASO 2024 guideline recommends discouraging alcohol consumption for people with MASLD. Ask your doctor what, if anything, is safe for your liver, and we will plan around that answer.
When should I see a doctor about fatty liver?
See a doctor soon for yellow eyes or skin, swelling of the belly or legs, confusion, vomiting blood, black stools, weight loss you did not try for, or ongoing belly pain. A raised liver enzyme or a scan that reports fibrosis also needs your doctor's review before you change the plan.