Macro partitioning

Overfeeding with saturated fat increases intrahepatic triglycerides (IHTG) and insulin resistance significantly more than overfeeding with unsaturated fat or simple sugars, primarily by stimulating adipose tissue lipolysis and increasing plasma ceramides.

If you are overweight and concerned about liver health, simply reducing calories is important, but the type of fat you eat matters significantly. Replacing saturated fats (found in butter, cheese, fatty meats) with unsaturated fats (found in olive oil, nuts, avocados) may help reduce liver fat accumulation and improve insulin sensitivity, even if total calorie intake remains the same. While simple sugars also increase liver fat, saturated fat appears to be particularly harmful by promoting fat release from body fat stores and increasing inflammatory markers like ceramides.