Fact: 1 in 3 people in the United States have Fatty Liver Disease and it is about the same in other westernised countries.

Today’s hurried lifestyle very rarely enables most of us to eat healthily or exercise sufficiently on a regular basis. Over the years the Liver becomes stressed, worn out and we may not even be aware of the damage as liver disease rarely shows any symptoms.

The liver carries out a number of very important functions. It process nutrients from food, makes bile, removes toxins from the body and builds proteins.

You can see how inflammation of the liver (fatty liver disease) interferes with these important functions and can lead to poor health. Fortunately, the liver is extremely resilient and liver damage can be repaired by changing what we eat and incorporating a variety of Liver Cleansing Foods.

Fact: The number 1 cause of Non Alcoholic Fatty Liver Disease is being overweight!

We are all aware that being overweight can cause a variety of other conditions such as Diabetes, High Blood Pressure and Heart Problems to name a few.

The expression “what we don’t know won’t hurt us” in this case is totally untrue.

Below you can find out why what we eat affects our overall health.

When we eat our digestive system immediately begins to break down the food into smaller and smaller pieces. Eventually all these nutrients will enter the blood and travel to the liver through the hepatic portal system to be filtered. The liver will then process these nutrients in a variety of ways, depending on what the body needs.

It will store some of these nutrients in such a way that the body can grab them for quick energy. The rest will be used to make other important chemicals the body needs.

Gallstones

Gallstones are collections of hardened digestive fluids that collect inside the gallbladder, which also holds bile which in turn is important to digestion. Gallstones can block the bile ducts resulting in partial digestion of our food, which hinders the overall function of the liver.

It is necessary for bile to properly break down the fats and toxins before their journey to the liver. Gallstones usually occur when there is too much cholesterol (from what we eat) in the bile.

Bile Duct Obstruction.

Another digestive problem of the liver is commonly known as bile duct obstruction. This happens when a blockage in the bile duct doesn’t allow bile to release from the liver into the gallbladder, consequently bile builds up in the liver and causes a number of serious health problems.

For example, according to the University of Maryland Medical Center, the build-up of bile in the liver can cause jaundice, or yellowing of the skin.

Bad digestion is a big reason why the liver may not function properly to start with. This can be rectified be using a digestive supplement or adjusting your diet.

Let’s look at two other liver functions, Building Proteins and Removing Toxins from the Blood.

A protein is a complex chemical that is essential to every living thing. Proteins are everywhere in the body, and need to be constantly produced.

The liver has the job of building many different kinds of proteins that the body needs everyday. As an example, there are many proteins produced by the liver that are responsible for blood clotting. If the liver is damaged, sometimes the body isn’t able to clot blood effectively.

Removing Toxins from the Blood.

All of the blood in our bodies will eventually pass through the liver. As this is the filter for the blood it will pull out any bad things in the blood, such as toxins. Some of these toxins are drugs, and other things that the body has finished with, like damaged cells, proteins and old hormones.

The liver prepares all of these toxins so that they can be removed from the body. However, if the liver isn’t functioning properly these toxins obviously can’t be removed and they start to accumulate creating problems.

Hopefully you can understand that the liver is extremely important in allowing us to enjoy a good, healthy life.

Before we look at what causes a fatty liver, let me tell you what the liver actually does. It is the second largest organ in the body. The liver is actually, in layman’s terms, a big sponge like filter and within this sponge flows blood. The liver, which incidentally has highly specialised cells that filter your blood for various impurities and removes excess fat from the blood. It also processes what you eat and drink into energy and nutrients your body can use.

Therefore, if a person has a fatty liver it means the liver is filtering blood with too much fat in it. The fat is distributed to areas around the body: stomach, bum, hips and thighs. A fatty liver contains a disproportionate amount of fat that has replaced normal liver tissue. If you want to find out more on how you can reverse fatty liver disease in almost every case then Click Here.

One thing you ought to know is that if you have Fatty Liver Disease, you are not alone. It has been estimated that over 50%  of overweight Americans have non alcoholic steatohepatitis (NASH). These findings are also common in most westernised countries.

What Causes a Fatty Liver and when is it a problem?

The causes of fatty liver are as follows. There are two types of fatty liver disease, alcoholic (AFLD) and non-alcoholic (NAFLD). Alcoholic Fatty Liver Disease has one primary cause: the excessive consumption of alcohol. The way it works is the ethanol that is found in alcoholic drinks contributes to excessive fat accumulation in the liver. It blocks the oxidation of fatty acids and causes a slower release of  low density lipoproteins into the blood stream which are responsible for moving fatty acids out of the liver.

When more fat enters the liver than goes out, the inevitable  happens, the liver stores any excess fat. This can be reversed when a person stops drinking alcohol.

Non Alcoholic Fatty Liver Disease (NAFLD), is again the build up of extra fat in the liver cells only not caused by alcohol. It is normal for the liver to store some fat. However if 5% – 10% of the livers weight is fat, it is classified as fatty liver (steatosis).

NAFLD tends to develop in people who are over weight or have diabetes, high cholesterol or high triglycerides. Rapid weight loss and poor eating habits may also be contributing factors to NAFLD.

Non Alcoholic Fatty Liver Disease may cause the liver to swell (steatohepatitis). A swollen liver may cause scarring (cirrhosis) over time and may lead to liver cancer or liver failure.

An important factor to bear in mind is often there are no immediate symptoms and people can have fatty liver disease for years before symptoms appear.

If your interested in finding out  more about what causes a fatty liver are and how to reverse it then click the link below.

======>The Fatty Liver Solution<======

Based on that statement alone magnesium would seem to be a beneficial vitamin for liver repair.

Could Magnesium Deficiency be the root of almost all your everyday symptoms?

Believe it or not, Magnesium is one of the most used elements in our body. It has the power to alleviate painful joints and it can help relax the heart.

It’s essential for ALL energy production, even the ability to read THIS right now. Magnesium is also essential for rest, relaxation, your body’s ability to repair itself and youthful sleep.

In fact, Magnesium is one of the top fuels for the brain. It literally gives you brainpower.

Did you know that Magnesium Deficiency is already at epidemic levels?

Here’s why.

As with most Vitamins and Nutrients, our diet plays an important role. Problem is that with most of us, our hectic lifestyles never allow us to eat the right amount of any Vitamins and Nutrients.

Even if we ate healthily we probably couldn’t consume enough of everything that the body needs.

Symptoms of Magnesium Deficiency include:

1. High Blood Pressure
2. Limited blood flow to the heart
3. Constant, chronic fatigue
4. Painful, inflamed joints
5. Inability to relax
6. Brain fog, poor memory, and forgetfulness
7. A severe lack of cognitive focus

to name a few…………………

Based on what I have personally found out, adding a Magnesium Supplement into your daily routine can only benefit sufferers of fatty liver disease.

Frequently Asked Questions.

Is it better to take Magnesium at night?
A. As it can help with a better nights sleep then yes, but ideally not on an empty stomach.

Should I take Magnesium Supplements on an empty stomach?
A. In most cases, Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach could cause diarrhea.

Should I take Magnesium Supplements if I have a Kidney Problem?
A. It’s not recommended to take Magnesium if you have a Kidney Problem

How much Magnesium should I take?
A. No more than 350/400 mgs per day. Unless a Medical Professional Advises taking more.

What is the best magnesium supplement to take?
A. Magnesium glycinate is probably one of the most absorbable forms of magnesium capsules. You can also take Tablets with dissolve in water and absorb slower.

Supplements are an easy option and should be considered, BUT, you should try and add a small percentage of any Vitamin through your diet as this is far more beneficial for your body.

Here are the Top Five Foods That Contain Magnesium.

1. Avocados.
Avocados are also high in potassium, B vitamins and vitamin K. Unlike most fruits, they’re also high in heart-healthy monounsaturated fat.

2. Legumes.
Legumes are a family of nutrient-dense plants that include beans, lentils, soybeans and chickpeas.

3. Tofu. (Not to everyone’s taste).
As well as Magnesium, one serving also provides 10 grams of protein and 10% or more of the required daily intake for calcium, iron, manganese and selenium.

4. Seeds.
Mainly flax, pumpkin and chia seeds which all contain high amounts of magnesium.

5. Fish.
A variety of fish are high in magnesium, including salmon, mackerel and halibut.

Hopefully, this gives you enough info. If you have a fatty liver and are not eating enough of the correct foods then you should look at using a supplement.

As a side note: Magnesium is a natural anti-depressant. Research suggests that taking magnesium for anxiety can work well. Various studies have found that feelings of fear and panic can be significantly reduced with greater magnesium intake. As you can see there are too many good reasons why you should be taking a supplement.

This is the one I personally use and I have to say my joints are a hell of a lot better. Find out more HERE.

The earliest stage of fatty liver disease is usually quite easy to reverse by dietary and lifestyle changes. However, if left untreated the liver damage will become more severe and it can lead to cell death and scarring (liver cirrhosis). At that point it often becomes irreversible and requires a liver transplant.

If you suffer from fatty liver disease or feel you may be at risk of developing a fatty liver, then below  are a few guidelines that you might want to take a look at to help prevent and perhaps reverse this condition:

The first thing is to lose weight gradually and keep it off for the long-term. Keep away from these rapid weight loss diet programs that recommend eating weird and wonderful things and it is ill advised to go down the gastric bypass route as both of these options are more than likely to give you further problems and some cases have been linked to the causes of fatty liver disease.

Instead, you might want to try a program like The Diet Solution which is a very popular diet  for losing weight and keeping it off.

Fatty Liver Disease Diet Advice

With any true diet you will need to put in some effort even if you only exercise at least 30 minutes per day. A more popular exercise is resistance exercising and recent studies have shown that this type of exercise can help improve a fatty liver and is a lot easier for people who are overweight and/or obese because they don’t need to work their cardio-respiratory system as much.

With most diets you will need to make dietary changes that limit fat consumption to less than 30% of the daily calorie intake. A common misconception can arise if you decided for instance too “eat more fruits and vegetables”, whilst most vegetables are good for you some fruits (especially those containing large amounts of fructose) can do more harm than good for people with non-alcoholic fatty liver disease.

A great source for more information on specific diet plans and foods that can be incorporated easily into a diet is at the Fatty Liver Solution web site.

Also something that works well is having smaller meals more frequently, as apposed to large feasts. This is recommended not only for fatty liver patients.

Don’t miss annual health check-ups and keep in touch with your doctor on a regular basis. This is important for catching fatty liver disease early and giving you the best chance of reversing the disease before it progresses to liver cirrhosis.

Resources: Causes Of Fatty Liver and what the Fatty Liver Disease Symptoms

If you’re overweight you may already have a fatty liver or will develop a fatty liver in the future. If you are diagnosed early on then you have every chance to reverse non-alcoholic fatty liver disease.

There are many natural remedies to help boost the responsiveness of your internal organs and research shows that incorporating ACV into your day is one of the best ways to help get rid of the fat accumulated in and around the liver and it also assists with weight loss.

How Can Apple Cider Vinegar Help With A Fatty Liver?

First and most importantly it Reduces Blood Sugars Levels.

It’s very important to try and regulate blood sugar levels because if they are to high for a long period of time you can damage blood vessels and nerves and are more susceptible to getting diabetes.Therefore regulating these levels in a natural way has to be a prime benefit.

It also Lowers Insulin Levels.

For some time ACV has been credited with controlling insulin and blood sugar spikes after eating. This mainly occurs when having a high carbohydrate meal. Taking a couple of tablespoons diluted in water before a meal can lower insulin levels and leave you feeling full after the meal.

The reason for this is that the vinegar has the ability to delay stomach emptying which in turn leads to a slower absorption of sugar into the blood stream.

It is extremely helpful in the fight to lose weight.

A variety of studies have been carried out with regards to vinegar and the drinking of it during or before a meal. In most cases is creates a state of satiety. Exact definition is a quality or state of being fed or gratified to or beyond capacity. Therefore allowing you not to be tempted into snacking.

The reason for this feeling of fullness is that it contains pectin which has been associated with appetite suppressing.

There are many other benefits but if only for the reasons above you should start incorporating it into your day.

Crunch Time.

How to take Apple Cider Vinegar for a fatty liver?

The taste is as you would expect, bitter. My personal preference is to add two teaspoons to a glass of water, a squirt of lemon and if the taste is to much you can always add a bit of honey. I take this three times a day before I eat.

If your going to start taking vinegar start with smaller amounts and build up over a short period of time. There are a variety of ways to take apple cider vinegar before each meal, morning and before bed or as a salad dressing.

However you choose to take it is up to you. From my research it is not advisable to exceed 2 tablespoons 30ml at any one time.

Are there any side effects?

As far as I can see there are no side effects except the possibility of damage to the teeth because of its acidity but taking it with water eliminates most of the risk.

Hopefully you can see how apple cider vinegar can help with a fatty liver and why you should incorporate into your daily routine.

I forgot to mention that Braggs is one of the best makes but in truth any natural/organic apple cider vinegar will do.

Make sure it is raw and unfiltered. It should look like muddy water with bits floating in it.

The most common denominator in high cholesterol levels & having a fatty liver is something called C-reactive protein (CRP) which is produced by the liver. (CRP) levels rise when there is inflammation in your body.

High Cholesterol combined with a fatty liver, in most people, causes inflammation that the body tries to heal by sending a “response team” of proteins called “acute phase reactants.” CRP is one of these proteins.

So put simply having fatty liver disease & high Cholesterol levels cause the arteries to swell which in turn causes inflammation. The liver produces C-reactive protein (CRP) to help combat inflammation.

The bigger problem is CRP levels are already high in patients with fatty liver disease & combined with High Cholesterol only increases these levels.

Which begs the question.

Can high levels of c-reactive protein cause weight gain?

Surprisingly yes but not in the way you think.

Too much of this small protein (CRP) actually blocks a crucial fat-burning hormone called adiponectin and damages your mitochondria which means your body can’t break down the nutrients you need for energy.
High levels of this protein actually cause the body to go into “survival mode” which as we all know tells the body to hang on to fat cells

So, if the condition of your liver causes higher levels, inflamed arteries caused by high cholesterol increases the levels & being overweight increases CRP levels it’s no wonder a large percentage of people struggle with consistently losing weight.

I would go so far as to say that with levels this high most diets theoretically wouldn’t work very well.

It seems like a catch 22 situation.

Being overweight can cause fatty liver disease which increases (CRP) levels but also contributes to having high Cholesterol levels which also increases (CRP) levels. All three together push up (CRP) levels which conveniently prevents you from losing weight.

I will be honest. I only found all this out because a friend of mine is seriously overweight and had to have a CRP test.

I would always recommend a fatty liver diet program which in most cases is enough to bring these levels down but for some, this may take some time to see good results.

I did some research and there is something called the Okinawa Flat Belly Tonic which is a Japanese supplement that you take each day. So if you need to drop some weight quickly and safely then this seems to be a great way of doing just that.

This supplement is the hottest thing since the Adkins Diets and if you want to watch the video you can by clicking HERE

I personally wouldn’t stay using this supplement and would change back to a healthy diet as soon as I had lost the desired weight.

Have you ever stood at a crossroads, unsure of which path to take? That’s how it feels when you’re diagnosed with liver disease and wonder about your relationship with alcohol. It’s like standing at a fork in the road, staring down two paths – one leading to abstinence, the other to moderation. But which one is right for you?

Liver disease is a silent invader, creeping up on us without warning. According to the American Liver Foundation, approximately 30 million Americans have some form of liver disease. That’s 1 in 10 people! And if you’re part of this statistic, navigating your lifestyle choices can feel like walking on eggshells. 

The question that looms large is – Can I drink alcohol with liver disease? The answer isn’t as straightforward as you might think. 

Let’s dive into the issue of your liver and drinking alcohol. 

Firstly, you need to understand what alcohol does to your liver. Think of your liver as a busy city. Alcohol swoops in like an unruly tourist causing chaos – disrupting traffic (blood flow), littering (toxins), and causing general mayhem (inflammation). Over time, this chaos can lead to serious damage such as cirrhosis or even liver cancer. 

Now, does this mean total abstinence from alcohol? Not necessarily. 

Consider the case of Tim – a wine connoisseur diagnosed with mild fatty liver disease. His doctor advised him that moderate drinking might still be safe for him but emphasized that ‘moderate’ was the keyword here. For men, moderate means up to two drinks per day and for women one drink per day. 

But remember – everyone’s body reacts differently to alcohol. What worked for Tim might not work for someone else. 

For those with more advanced stages of liver disease such as cirrhosis or hepatitis C, the path is clearer – total abstinence. It’s like a city under siege – the last thing it needs is more chaos. 

The bottom line… There’s no one-size-fits-all answer. Beer is different to wine and spirits are different again. It’s a conversation you need to have with your doctor, considering your unique medical history and current health status. 

However, there are other lifestyle changes that can help with managing liver disease. Regular exercise, a balanced diet rich in fruits and vegetables, and regular check-ups can help keep your liver healthy. I would say try replacing alcohol with Green Tea as you may be surprised how beneficial it is.

Think of these as the friendly neighborhood watch keeping your city safe. 

Remember, knowledge is power. Understanding how alcohol affects your liver and discussing it openly with your healthcare provider will empower you to make informed decisions about your health.

Around 90 Million Americans have it. The numbers are extremely high in other parts of the world as well which is causing great concerns in the medical profession.

The biggest problem is in a lot of cases there are very few or no symptoms. In the early stage you may feel an ache or pain in the upper right chest/back area and on occasion feel bloated.

Can fatty liver disease go away?

Having stage one simple means the liver retains some fat. A person with stage 1 may continue leading a normal life by simply changing some aspects of their diet. As you are probably aware liver disease is far more prevalent in people who are overweight or have diabetes.

Can a fatty liver heal itself?

The liver is the only organ in our bodies that can repair itself providing you change your lifestyle and start eating healthily.
BEWARE. Not doing anything will lead to more serious problems later down the line. Surely, it’s much better to do something now than wait?

How serious is a fatty liver?

Non-alcoholic fatty liver disease (NAFLD) means abnormal amounts of fat within the liver. If this stage of the disease is not detected or TREATED PROPERLY it will start to scare the liver tissue and eventually cirrhosis will be the issue.
With cirrhosis there are additional complications such as Liver Cancer, Gastrointestinal Bleeding and Liver Failure.

Every organ works in conjunction with each other so if a major organ is struggling then it will have a knock-on effect with the other organs which makes the whole situation that more serious.
If you’re serious about removing fat from your liver and reducing your risk of cirrhosis and other serious hepatic diseases then it makes sense to follow a proven method that has worked for thousands of other sufferers.

How can I remove fat from my liver?

• Stop drinking alcohol.
• Stop eating anything with high fructose corn syrup in it.
• Reduce starch.
• Move More. Exercise of any kind will not only make you healthier it will over time remove excess fat.
• Use the Correct Supplements.
• Eat some or all the following foods.

1. Garlic. It contains high amounts of selenium and allicin, both very good for cleansing the liver.

2. Tumeric. It assists liver enzymes to help flush the liver.

3. Cruciferous Vegetables. Like Broccoli and Cauliflower. Most dark leaf greens have antioxidants that help the liver and digestive system.

4. Walnuts. These help the liver detoxify ammonia.

5. Avacardo. Excellent for cleansing harmful toxins.

There are a whole host of other supper foods that will not only help to rejuvenate the liver but will make you feel healthier. These foods will go a long way in helping other parts of the body function better.

Who would have thought that Apple Cider Vinegar would assist digestion.

It is extremely difficult to change eating habits and to exercise if you don’t want to. Stepping out of your comfort zone is not something that we as humans are accustomed to, which is why many diseases and conditions steadily get worst over time.

The Japanese and Chinese have been drinking different types of tea for centuries, not specifically for weight loss but for the properties that help with liver and kidney functionality.

Time and time again green tea has been demonstrated to be of great value in actually regulating blood glucose and improving insulin resistance, both of which have been attributed to fatty liver disease.

A number of studies have shown that green tea has a number of potential benefits in treating or preventing liver disease. A fairly recent Japanese study called “The Ohsaki Study” reportedly found that drinking green tea was inversely related to the risk of developing liver cancer.

The results found that men who drank five or more cups of green tea per day had a 37% less risk than those who drank no cups per day, while women reduced their risk by 50 %.

So what’s in green tea that helps your liver?

We’ll a number of tests have been carried out and it seems that one of the polyphenols in green tea, known as catechin, may help treat viral hepatitis, an inflammation of the liver.

Another attribute is Chlorophyll. Chlorophyll is the green pigment found in all plants and is also found in higher quantities in a number of green teas. It is believed to increase the enzymes that are required to break down fatty acids, turning them into fuel for your body. This in turn reduces the amount of body fat, which is how you combat a fatty liver.

One particularly effective green tea is called Matcha Green Tea. It seems to be coming out on top due to the high amounts of Chlorophyll found in it.

Green tea also seems to protect the liver from the damaging effects of toxic substances such as alcohol.

Green tea doesn’t just help in keeping the liver healthy there is overwhelming evidence that these teas protect against many forms of cancers as well.

There are too many benefits to ignore the fact that you and I should be including a few cups of green tea in our daily routine.

Resources: What Causes A Fatty Liver, Liver Cleansing, Fatty Liver Symptoms

All in all, if we look at all the various studies that have been carried out it would seem that Drinking Green Tea for liver health should be a must.

One such diet plan you may want to consider is the “Ketogenic Diet” which has been designed to control weight loss and aid the liver.

Remember, “you are what you eat” and that holds true for a diet. Obviously dieting in general will help with weight loss but it may not be very fatty liver friendly.

If you constantly feel tired and have non-existent energy levels then this could be a sign that your liver needs some help.

If you’re not ready to start a full blown liver diet then you can simply start by adding some other healthier foods into what you eat and stop eating some of the rubbish that is easily available.

These are some do’s and don’ts that make up part of a liver disease diet.

Try and avoid foods containing fructose. You will need to read the labels and avoid foods which contain high fructose corn syrup, white sugar (50% fructose), honey (40% fructose). Sodas are also to be avoided, but unfortunately you will find fructose in a lot of foods ranging from ketchup to sliced ham.

Avoid all types of refined polyunsaturated vegetable oil (oils from corn, canola seeds, safflower seeds, sunflower seeds and soybeans). If you want to make your own mayonnaise then use butter, bacon fat or macadamia oil.

Avoid alcohol especially spirits. These tend to slow the liver down in processing anything else, also it has to process the alcohol.

The most important thing you can do is DRINK WATER! Drink as much as you can. I don’t need to go into specifics but water helps in so many ways.

Eat more liver from clean, grass fed animals. As surprising as it may seem eating liver which is rich in choline will actually boost your livers activity. Other foods rich in choline include beef, cod, shrimp, broccoli, dairy products, and almonds.

Eat any food that is rich in an amino acid called methionine, as the body can use this to make choline. Meat, fish, sesame seeds and Brazil nuts are all rich in methionine.

If you take fish oil supplements be careful about taking large doses on a daily basis, as the oils are polyunsaturated.

We all were told to eat our greens when we were younger. Well it’s no different now and these are the best ones to help the liver.

Cabbage – Spinach – Kale – Romaine Lettuce.

Kale is actually classified as a super food this means its nutrient levels are extremely high! Kale and spinach help give your body massive doses of the right nutrients.

Just buy changing what you eat can make a massive difference to how your body feels and by planning your fatty liver diet you will feel great.

One diet that stands out and is used by many liver disease sufferers is a Ketogenic Diet. This is a low carbohydrate.

The goal of any fatty liver diet plan and in particular the ketogenic diet is to get to a metabolic state known as ketosis. This is simply a normal metabolic process where your body burns small fragments of the fats called ketones instead of burning glucose for your fuel supply.

You can find out about the Ketogenic diet HERE.

Before we look at liver cleansing foods you need to be aware that your liver at some stage may need some help. The shear amount of work that the liver has to contend with and the fact that most of us take it for granted that our liver and other organs are fine until we are told differently means, we are not aware that anything may be wrong until it is too late. You also need to take into account that liver disease very rarely has any symptoms in its initial stages.

So at some stage your liver may need some help to keep it in tip top condition. This is where a liver cleanse comes into play. The liver is a very important part of your bodies filtering system. Your body is similar to a car engine; if the engine becomes worn and the various filters become clogged then the car will still drive but not very well. It’s ironic really but a large percentage of people look after their car better than they look after their body.   A very popular liver cleanse also used by various celebrities is the Lemonade Cleanse.

Liver cleansing foods can assist your livers functionality.

Over the years we take various medications like Aspirin, cough medicines, prescription drugs for digestion, cholesterol, blood pressure and a whole host of other things. These combined with alcohol and non-nutritional foods give the liver a pounding.

These are some signs that your liver may need some help.

• Discoloured or brittle finger nails.
• Bloodshot or yellow eye discolouration.
• Headaches on the top of the head.
• PMS symptoms, especially cramping.
• Depressive and irritable swings in behaviour.
• Hot flashes.
• Gallstones.
• Skin rashes, eczema, psoriasis and acne.

Whilst a healthy diet will go a long way to keeping your liver in shape you may want to give a little boost in the way of natural supplements and herbs.

Liver cleansing foods and supplements that can help your liver.

Milk thistle: This has got to be the most well-known supplement not just for liver health, but also kidney and gall bladder support. One of the most important natural ingredients in milk thistle is silymarin, a flavonoid with anti-inflammatory and antioxidant properties. This natural ingredient has been clinically shown to protect the liver from the negative effects of various toxins found in everyday medications and it also can help a great deal with alcoholic hepatitis and cirrhosis.

Dandelion and chrysanthemum: The liver heats up when it has to deal with things like alcohol, toxins and stress. These two flowers possess a positive effect on cooling the liver. They can be taken in capsule form or tea, dandelion and chrysanthemum can actually reduce liver inflammation and stimulate the production of bile. and help detox the liver.

Chai Hu Shu Gan Wan: This is Chinese herbal formula that is composed of seven different types of herbs that assist liver functionality.

Supplements and liver cleansing foods.

There are a variety of teas such as green tea and Tava tea that have natural antioxidants in them and having these daily can assist the liver.

An effective liver cleanse requires about 10 nutrients that will unclog the liver and help eliminate dangerous toxins that come from having a poor diet. The formula includes:

Milk thistle: Helps the liver effectively repair itself by replacing dead or damaged cells.

Phosphatidylcholine: Supports the prevention of fatty liver and helps protect liver cells from hardening.

Artichoke leaf: Boosts healthy bile secretion.

Turmeric root: Helps remove dangerous toxins from the liver, helps with bile production and reduces inflammation.

Burdock: This helps purify the blood by neutralizing the poisons that enter the liver.

N-Acetyl-L-Cysteine (NAC): Aids with the protection of the liver from toxic chemicals and helps eliminate kidney stones.

Alpha Lipoic Acid (ALA): Assists the body in increasing glutathione, a liver-supportive enzyme that neutralizes the effects of prescription medicines.

Trimethylglycine (TMG): Supports liver functionality by reducing liver fat and abdominal pain. It also helps repair alcohol-induced liver damage.

Dandelion root: This helps filter toxins from the liver and kidneys while increasing urine production.

Olive leaf: Anti-infective that protects against viruses and bacteria. It also assists the normal function of the liver.

Resources: Symptoms of fatty liver disease, What causes a fatty liver

Whilst liver cleansing foods and supplements are beneficial for boosting liver functionality if you have a fatty liver then a specific diet is the only way to reverse the effects. For more information on such a diet visit The Fatty Liver Solution

Just a quick word of CAUTION. You should always check with a medical professional/dietitian before deciding to start a diet like this! Whilst low carb diets were all the rage at one time nowadays, based on the research gathered, the high levels of stimulant hormones created can cause thyroid issues, heart irregularities and blood pressure issues for some, whilst the rest of us simply feel more healthier.

The objective of a ketogenic diet is to get the bodies metabolic system into a state of ketosis. This is where you start to burn fat cells for all your energy needs.

To find the most up-to-date information on this diet and whether this diet would suit you then you need to watch this video.

Click Here To Watch The Video. 

Ketosis is a proven process that encourages the body to survive during times when no food is available to you. It has been shown to improve disease conditions such as Autism, Epilepsy , Alzheimer’s, Cancer and a few  others.

So how does a Ketogenic diet help with liver disease?

Glad you asked. When you read on you will see that this type of diet trains the body to burn fat as opposed to sorting it and placing it around the body and then storing any access in the liver which causes liver disease. Read this article first so you have a better understanding of non-alcoholic fatty liver disease.

Do I need to be concerned about the “dangers of low carb diets”?

Firstly, you need to be aware that most trained doctors don’t really understand the effects that eating different foods have on the body, so you may be told that ketosis is dangerous.

This is because many doctors confuse ketosis with ketoacidosis which are two different conditions.

In my honest opinion the “dangers of low carb diets” are really just hype created by people who have a limited understanding of how these types of low carb diets work.

Fat Intake

Most people struggle on a ketogenic diet plan because they are apprehensive about increasing the amount of fat they eat, especially saturated fat.

We’ve all heard that fat is bad for you so it’s hard to ignore the message that eating fat makes you fat, and saturated fat is very bad for you.

Should I be so bold and say “what a load of rubbish” sort of.

The reality is:

A high carb diet pushes up blood sugar and insulin levels. All that sugar and insulin are what is called inflammatory. Our standard lifestyle offers lots of food that are high in sugar & high in saturated fat, and in a number of studies, these two factors were thrown together. So the fact that saturated fat is healthy, it was not surprising it got the blame for the inflammation that causes heart disease.

A ketogenic diet plan which is high in saturated fat and very low in carbohydrate will REDUCE inflammation.

Saturated fat is not harmful when incorporated into a low carb diet. This quote from a study that Johns Hopkins Medical School carried out confirms this.

“The ketogenic diet plan is healthier because the higher saturated fat intake increases your HDL cholesterol, and at the same time, a lower carb intake decreases your triglycerides levels. These two factors are the major markers for heart disease, and the closer your triglyceride/HDL ratio is to 1, the healthier your heart”.

In reality, the cause of heart disease is a continually high carbohydrate intake, not a high saturated fat and cholesterol intake.

If you seriously want to try this diet I would advise a full blood test before you start, then carry on with the diet for 3 months, then have your blood work checked again. You’ll then see the difference it has made and how much better you feel.

The ketogenic is a very low carb diet, but it is not a zero carb diet.

If it turns out that you are one of these people who doesn’t feel well on very low carb levels, usually adding enough carbohydrate back into your diet should resolve the issues, and still allow for the health benefits, and weight loss.

The Basic Concepts of a Low Carb Diet.

There are lots of low carbohydrate, ketogenic diet plans for you to choose from. (The Atkins diet being the most famous). They all require you to follow a higher fat, moderate protein, low carb food plan.

The main difference between a ketogenic diet plan and a regular low carb diet plan is the amount of carbohydrate and protein that you are allowed on a daily basis.

A ketogenic diet plan requires you to track the carb amounts in the foods you eat and keep carbohydrate intake between 20-50 grams per day. Your daily protein requirement will be moderate, which depends on height, gender and obviously how much exercise you do.

The balancing of calories will be from fats. These ratios ensure that most people go into ketosis and remain there, which, as I mentioned before, is the main objective of the ketogenic diet.

The required nutrient intake on a ketogenic diet usually works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate again, on a daily basis. As a ketogenic diet reduces hunger pangs, most people find they don’t really need to count calories.

Why is it high fat and moderate protein?

Fats have no effect on insulin and blood sugar levels and protein effects both if large quantities are eaten. If you overeat on protein, about 56% of the excess protein will be converted to glucose (sugar), and that extra glucose hanging around will increase insulin levels, and stop the body’s ability to release and burn fatty acids (ketosis).

Also, eating a diet that requires lots of lean protein (without enough fat) can cause sickness. It can also mess up the metabolism in other ways.

General Side Effects

Switching over to a ketogenic diet plan will not be easy at first. Below is a list of the most common side effects that tend to occur in the first week when you start a ketogenic diet.

If you are aware of them, you can take steps to minimize them, and prevent “carb withdrawal” misery.

Dr. Mike Eades has a great explanation for this process. He says:

“When you’ve been on the standard American high-carb diet, you’re loaded with enzymes ready to convert those carbs to energy. You’ve got some enzymes laying in the weeds waiting to deal with the fat, but mainly dealing with it by storing it, not necessarily burning it. All the pathways to deal with carbs and their resultant blood glucose are well-oiled and operating smoothly.

Then you start a low-carb diet. Suddenly, you’ve idled most of the enzyme force you have built to process the carbs in your diet while at the same time you don’t have a ready supply of the enzymes in the quantities needed to deal with your new diet.

It would be like a Ford automobile factory changing in one day into a plant that made iPads. All the autoworkers would show up and be clueless as how to make an iPad. It would take a while – not to mention a lot of chaos – to get rid of the autoworkers and replace them with iPad workers. In a way, that’s kind of what’s happening during the low-carb adaptation period.

Over the first few days to few weeks of low-carb adaptation, your body is laying off the carbohydrate worker enzymes and building new fat worker enzymes. Once the workforce in your body is changed out, you start functioning properly on your new low-carb, higher-fat diet. The carbs you used to burn for energy are now replaced to a great extent by ketones…”

How can you get started with a Ketogenic Diet Plan?

The best advice would bet to get a book that explains the science behind ketogenic diets and read it cover to cover. Make sure you understand everything that is going to happen when your carbohydrate intake drops. Metabolically speaking Ketogenic diets are very powerful.

It is especially important to understand everything if you take medication for blood pressure.

These resources are highly recommended:

The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable

Get a carb counter guide. This will help you learn and remember the carb counts for the foods your eating. Counting carbs is an important part of the program, and it’s important to understand how to carry this out correctly.

Dana Carpender Carb Gram Counter New Edition by Carpender, D. published by Fair Winds Press (2004)

The Ultimate Guide to Accurate Carb Counting: Featuring the Tools and Techniques Used by the Experts (Marlowe Diabetes Library)

USDA Nutrient database: This resource is free on the web.

Fitday. Carb counting software

A quick note on Food labels.

Be aware that food manufacturers have a bad habit of bending the truth about how many carbs are in their products. Remember to check serving sizes as well. A large container  of yogurt may say that there are 16 carbs per serving, you need to make sure you check to see how many servings are in the container. If there are two servings, total carb count will be32, not 16.

The carbohydrate sweep. Check kitchen cupboards and  the refrigerator, and remove any high carb foods that you find. This includes any whole grain “complex carbs”.

Below is a low carb food list. Restock the kitchen, so that the foods on this list are available.

This low carb grocery list is by no means comprehensive, but should point you in the right direction. My best advice is to stick to eating mostly real foods such as fresh meat, wild caught seafood, fresh vegetables and natural fats like butter. Canned foods like tuna and salmon are helpful in a pinch, when you need something quick and low carb.

This is not a full list but having these available will keep you from straying in quick fix food territory.

• Chicken -either whole or parts.
• Beef steaks.
• Bacon, ham and sausage.
• Pork loin, steaks or chops.
• Pork or beef ribs.
• Beef or pork roasts.
• Ground beef.
• Turkey

Deli Meats:

Cold cuts such as pastrami & turkey breast (check for added sugars). Pepperoni slices or sticks, Salamis, Prosciutto,

Seafood: any type.

Easy-to-peel Shrimp, any fresh or frozen fish, Tuna in oil or Brine, fresh or canned Salmon, fresh or frozen Scallops & Crab.

Dairy Products:

Eggs, Sour cream, Cream cheese, Butter.

Hard cheeses like cheddar and parmesan.

Soft cheeses like muenster and farmer.

Greek yogurt, plain, full fat. Make sure that the carb count is less than 7 per serving.

Low carb vegetables:

Bell peppers, Broccoli, Cucumbers, Cabbage, Cauliflower, Sprouts & Summer Squash’s.

Leafy green vegetables like spinach and kale. Kale is classified as a super food!

Onions and garlic: to add flavour to your meals.

A ketogenic diet plan is not a “special diet” and therefore does not require special foods. These foods simply need to as close to their natural state as possible.

You will need to spend more time in the kitchen. A ketogenic diet menu involves preparing, cooking and eating real food.

You will need to think about your meals, and then plan them. This will enable you to buy the right foods at the grocery store. If you know in advance what you’re supposed to have it makes it a lot easier to avoid choosing the old high carb foods you used to eat.

A very important factor is to stay hydrated. As your carb intake is lowered, the kidneys will start to dump the excess water the body has been holding. Drink enough water to replace what gets lost. If you find yourself getting headaches or muscle cramps, you need more water.

There is now a blood ketones meter available which is much more accurate than Ketostix Reagent Strips to track your ketone levels. You will need the meter to check that you are in ketosis for a least the first few weeks of starting this diet.

It’s important to track daily food intake and carb counts. Try keeping a spread sheet, or simply write it down in a notebook. Not only will this help you stay on track counting carbs, you’ll have a record of the foods you are eating and how you felt. If you veer off track, you can look back and see what worked.

The key to being successful in any diet especially a low carb diet is to stay focused. You are doing this to not only lose weight but to live a healthier life.

Think about social events and plan ahead. DO NOT weigh yourself every day because your weight can vary between 2-4 pounds/1-1 ½  kilos each day because of changes in your water intake and absorption rate.

Hopefully you have enough information to seriously give some thought to starting a ketogenic diet plan. I can’t remember who said it but life is not a practice run for something better. This is it.

Good Luck

In the beginning there simply are no symptoms of fatty liver disease. Because the liver stores a certain amount of fat you will be unaware that your liver is having to store to much. The more sedentary your lifestyle and the constant consumption of the wrong types of food, the more fat the liver has to store.

It may take several years before you start having symptoms and in a large number of cases it will be a visit to the doctor for fatigue, a general feeling of being unwell or a vague discomfort in the upper right of the abdomen, that  will expose the possibility of having fatty liver disease.

Basic Symptoms of Fatty Liver Disease

These are some of the symptoms associated with fatty liver disease:

The problem is that a large number of these symptoms are also symptoms of a number of other general conditions. Doctors are all to quick to pick up the prescription pad than investigate natural remedies such as food, nutrition and herbal medicine, which have been around for thousands of years.

The Chinese are strong believers of nutrition and herbal remedies which is why hardly any Chinese people have fatty liver disease.

Now you know some of the symptoms of fatty liver disease lets take a look at  why you may have fatty liver disease.

Genetics – If a family member has this disease then there is a strong likelihood of you getting it.

Lack of Activity –  This is self explanatory.

Faulty Nutrition. –  All to often what we eat plays a very important part in what we may contract in later life.

There are a few symptoms of fatty liver that  are associated with certain conditions:

Obesity – 70% of people with Fatty liver are up to 40% overweight.

Diabetes – 75% of people with Fatty liver have diabetes mellitus.

Hyperlipidemia – Up to 80% of people have high triglyceride and/or cholesterol levels.

Insulin Resistance – Refers to a state in which the body does not respond adequately to insulin.

Fatty Liver Disease Is Fifth Leading Cause of Liver Cancer

If you want to find out more about the symptoms of fatter liver disease and how it can be reversed then click here

Can liver disease cause hair loss?

Hair loss is not a common symptom of liver disease. But because the liver processes androgen hormones and fat a poor functioning liver may also affect your hair follicles. What is interesting is hair loss in people with liver cirrhosis is fairly common.

Cirrhosis generally develops over months or even years by replacing the livers healthy tissue with hard scar tissue. This left untreated can cause liver failure. If cirrhosis is the cause of hair loss you would usually have other symptoms such as:

• Swelling in your legs, ankles or stomach
• Jaundice (eyes and skin are a yellow colour)
• Itchy skin
• Tenderness and swelling in the liver area
• Tiredness and a feeling of weakness in the body

It’s more difficult to reverse liver damage once you have cirrhosis but it is also as difficult to diagnose acute liver damage as there are, in most cases, no symptoms.

What can help hair loss associated with liver disease?

Whether the two are indeed associated is a debatable subject. My thoughts are that an excess of sebum may be the answer. If the liver is under functioning it will release insufficient enzymes such as co-enzyme A. This in turn would cause more fats to be released as sebum through the pores of the scalp.

You may not know that sebum is required to prevent hair follicles from becoming dry and brittle. But like most things too much can interrupt the normal growth cycle of your hair and cause dandruff which is a common culprit of hair loss.

What can I do to prevent hair loss from getting worse?

Try a natural hair growth stimulant like Foligen. This is a formula made with natural ingredients that helps to aid the natural process of hair growth.

Eat healthier.
This should be a no brainer. It will be beneficial for not just your liver but many of the other organs in your body.
Many liver disease patients use a specific diet to reverse fatty liver disease, with a great deal of success. This specific “eating plan” reverses any damage to the liver and in turn the whole-body benefits.
You have heard of the expression “you are what you eat”, well it’s true.

Eliminate Stress.
It’s well documented that stress is an associated cause of hair loss. It affects how we feel, what we eat and more importantly how the body reacts to the food we eat.

Whether hair loss and liver disease are linked in some way can be argued.

As our internal organs are all dependent on each other, if you suspect your liver is not functioning properly then I would start to rectify this first.

Resources: How to reverse fatty liver disease.

The best fatty liver diet is obviously one that has been put together by someone who has studied what causes a fatty liver in the first place and what to eat to reverse the condition as quickly and safely as possible.

Perhaps someone who has had fatty liver disease and has reversed the situation so that now their liver is healthy?

You might be thinking surely, I could do some research and find out “what foods help repair a fatty liver”. You could and these are some of them:

Fish and seafood, Fruits, Whole grains, Nuts, Olive oil, Vegetables, Avocados & Legumes.

Next, you could type in “what is the fastest way to repair a fatty liver”. Again, you would be told to cut out sugar, start a nutrient-dense diet and avoid salt, rice, pasta, fried foods, and a whole host of other foodstuffs.

The problem is, do you have enough information to put together a comprehensive diet plan that you know will work?

My guess would be for most people NO.

You could download my report and have a better understanding of what & what not to eat. There are people who have applied what they have learned from the report and are well on the way to reversing their liver disease.

Personally, I would much prefer to have a program that is proven to work one that has been constructed with the end goal in mind and one that takes you along step by step until your liver is no longer under stress.

For me, having the answers to any problems or questions that I might have is as important as eating the right foods.

So, if such a program exists why do so many people suffer from a fatty liver?

The number one reason is they don’t know that they have a problem in the first place. Symptoms of a fatty liver are rare and if you do get some they can be mistaken for other ailments.

Another reason could be they aren’t that concerned. Strange but true.

I know some people think that a fatty liver is nothing to worry about because they have read that the liver can rejuvenate itself. It can, but only if YOU make the right changes to your lifestyle.

There’s probably a whole host of other reasons why some people aren’t that worried.

You’re here reading my blog about liver disease so I will assume you or someone you know has a fatty liver. How serious it will get is up to you.

A question I get a lot is “Why should I pay for a program when I can simply go on the internet and find out what I need to do”?

My initial answer was doctors charge for medication that May work and you will happily pay for it hoping that it works, The difference is you are paying for a program that Does Work.

Let’s look at it another way.

When you learn to drive you can either rely on a friend/family member to teach you or you can pay an instructor. The instructor will 9 times out of 10 get you a PASS as opposed to a family member who helps and gives you their best ADVICE. Yet only approximately 5 out of 10 who choose this route will pass.

The point is the instructor will get you a pass faster, will answer any questions correctly, knows why you may be going wrong and how to fix it & has taught many others to drive and past their test.

So, if you apply the same rational thinking to a fatty liver disease program it’s a no-brainer.

Is A Fatty Liver Diet Program Right for Me?

If you want a program you can Easily Follow, that works, gets your questions answered & allows you to Get Your Life Back On Track then YES.

More importantly, you can put the effort in for 60 days and if you don’t see positive results, you can get your money back. Although, most people see better results than they first imagined.

For me personally, the value and the thing that helped me the most was finding out about a cheap enzyme supplement that I now take before every meal that literally doubles my ability to digest the food I eat and absorb more of the nutrients better.

This alone is worth the cost of the whole program.

So, as often in life, you have a choice. Do nothing ( which I have to confess I did at first) or go and see for yourself what the program offers, what others say about it & then you decide.

Reverse Your Fatty Liver Today

Thanks for reading

In some cases, in as little as four weeks you will notice a positive difference in your overall health and energy levels once you change your eating habits.

The Ketogenic Diet Plan is not for everyone. Therefore a simpler solution would be a basic diet plan which you can implement immediately.

The diet plan below will get your liver on the right track but if you want a more substantial eating plan then I would recommend the Diet Solution.

The start of your day is very important.

Just before breakfast it’s recommended that you drink a large glass of purified water with the juice of a fresh lemon, lime or grapefruit, squeezed into it, which will cleanse the liver.

If this is not for you than an alternative would be a raw vegetable juice made with carrot, celery and parsley or any recipe from the book “Raw Juices Can Save Your Life”.

The most important meal of the day. Breakfast.

• No Grain, Low Carb , High Protein Muesli.

• 2 to 4 eggs – Poached, hard boiled or scrambled, with a little cold pressed oil such as Flaxseed.

• Fresh fruit salad with handful raw nuts and seeds – sprinkle the fruit with 1 tbsp of protein powder and 1 dollop of yogurt.

• If you’re not hungry, have a raw vegetable juice and a handful of raw nuts and seeds.

NOTE: You should have some RAW vegetables and/or fruit with every breakfast.

These are my recommendations apples, pears, kiwi fruit, oranges, cantaloupe, honeydew melon, watermelon, paw paw, pineapple (not canned), or grapefruit.

Also, all types of berries are the most slimming of all the fruits (plums, blueberries, strawberries etc).

To make the No Grain, Low Carb, High Protein Breakfast Cereal you will need equal parts of

• Whey protein powder

• Psyllium husks

• Linseeds (flaxseeds)

• Pumpkin and hemp seeds

• Sunflower seeds

• Almonds

Grind together linseeds, pumpkin seeds, sunflower seeds and almonds in a food processor. Best milks – organic cows or goat’s milk, coconut milk (my favourite) or rice milk. If you’re not a milk person you can use plain yogurt.

Fatty Liver Diet Plan  Lunch and Dinner

Choose any one of the recipe ideas below.

Lunch Ideas

• Salad with a can of oily fish (tuna, salmon, sardines or mackerel in brine/water).

• Grilled chicken breast with salad, sliced avocado and dressing of choice.

• Gluten free bread with avocado, chopped tomato, red onion, garlic and olive oil.

• Salad with feta cheese, avocado, cherry tomatoes and olives and fresh green herbs (e.g. cilantro, basil, parsley etc.)

• Tom Ka Gai soup and stir fry vegetables. (Spicy coconut chicken soup)

• Traditional Chicken Soup .

• Grilled fish with salad.

• Mixed raw nuts, cheese and fresh fruit and vegetable sticks with hummus dip.

As you would expect salads play an important part in any diet and even more so in a fatty liver diet plan but they can be boring sometimes.

Below are some salad recipes that are slightly tastier than the normal salads.

SPINACH SALAD

• 1 bunch small leaf spinach/silver beet.

• 4 tbsp sesame seeds.

• 2 tbsp cold-pressed virgin olive oil or macadamia oil.

• 1 tbsp lemon juice freshly squeezed.

• 1 tsp soy sauce.

• A dash of Tabasco or sambal olek (chili paste) – this is optional

• 250g (9oz) can water chestnuts, drained and sliced

• 8 fresh button mushrooms, sliced

Putting it all together.

Remove the spinach stems, wash thoroughly, dry in a clean tea towel and place in the refrigerator to crisp. Toast sesame seeds in a pan over moderate heat, shaking constantly. Remove from the pan and let cool. Mix the oil, lemon juice, soy sauce, and Tabasco as dressing.

Place the torn spinach leaves, water chestnuts and mushrooms in a salad bowl and coat with the dressing.

MUSHROOM AND AVOCADO SALAD

• 2 tbsp lemon juice freshly squeezed.

• 1 large ripe avocado peeled chopped into chunks.

• 3 large oranges, peeled and chopped.

• 1 iceberg lettuce, washed and finely chopped.

• 175g (6oz) fresh button mushrooms, thinly sliced and marinated.

• 5 tbsp freshly squeezed orange juice.

• 1 tbsp finely grated lemon zest.

• 1 pinch sea salt.

• Freshly ground black pepper.

How to marinate the mushrooms:

Mix together the orange juice, lemon zest, salt and pepper in a bowl, add the mushrooms and leave to stand for at least 1 hour.

Place the lemon juice, avocado, and oranges into a bowl, then toss together with lettuce and marinated mushrooms.

Salad dressings should be added to the salads as sometimes salads on a regular basis can be a bit boring.

Below are some dressings that you can use to spruce up your salads.

Dressing 1

• 1 tbsp honey

• 2 tsp grainy mustard

• 2 lemons, juiced

• 2-3 tbsp cold pressed olive oil (optional)

Mix ingredients together and pour over salad.

Dressing 2

• ½ cup balsamic vinegar or lemon juice

• ½ cup cold pressed olive oil

• 1 tbsp tamari or soy sauce

• 1 to 2 tsp dried mixed herbs

Put all ingredients into a jar, shake until well mixed. Store in the refrigerator.

There are many, many more recipes that you can find around the internet but if you are serious about reversing fatty liver disease and want a complete fatty liver diet plan including hundreds of juicy recipes, a list of super foods, a variety of healthy shakes then I would suggest getting a copy of The Fatty Liver Diet Solution.

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