Goal: Drop glucose + triglycerides quickly • Start lowering LDL • Improve insulin sensitivity
🥑 Daily Eating Rules (non-negotiable)
- NO sugar — zero soda, juice, desserts
- NO bread, pasta, rice
- NO alcohol (for now)
- Eat only: protein, healthy fats, vegetables
- Drink: water, black coffee, unsweet tea
🗓️ Day-by-Day Plan
Breakfast (same every day for simplicity) — pick ONE
- 3 eggs + avocado
- Greek yogurt (plain, no sugar) + a few nuts
- Omelet (cheese + spinach)
Lunch — rotate
- Grilled chicken salad (olive oil + vinegar)
- Steak + vegetables
- Salmon + salad
- Chicken bowl (no rice, extra veggies)
Dinner — rotate
- Grilled chicken + broccoli
- Steak + asparagus
- Salmon + spinach
- Ground beef + salad
Snacks (if needed)
- Almonds or walnuts
- Cheese
- Boiled eggs
🚫 Foods to Avoid — this is why your labs are high
- Soda / juice
- White bread / pasta / rice
- Chips
- Candy
- Alcohol
- "Healthy" sugar (smoothies, honey, etc.)
🏃 Daily Routine
- Walk 20–30 minutes every day
- After meals if possible → lowers glucose fast
⏱️ What Will Happen (real timeline)
- Within 1 week: Blood sugar starts dropping • Less bloating • Energy stabilizes
- 2–4 weeks: Triglycerides drop FAST • Glucose improves significantly
- 6–8 weeks: LDL starts improving • Labs look noticeably better
🧪 Retest — ask for
- Fasting glucose
- HbA1c
- Lipid panel