Fasting 16:8
Lipid Recalibrate
Cholesterol often rises, then reorganizes.
Vitamin B3Omega-3Choline
The plate
- 70%non-starchy vegetables
- 20%protein
- 10%added fat
Steps
- 01Expect a temporary bump as fat leaves the liver — retest at 3 months.
- 02Fiber from vegetables, not from cereal.
- 03Olive oil and fish over processed keto fats.
- 04Keep protein moderate; more greens than steak.
- 05Discuss particle size and inflammation with your clinician, not just LDL.
Eat
- Olive oil
- Greens
- Eggs
- Fish
- Avocado
- Psyllium if needed
Skip
- Processed cheese as a food group
- Panic retesting at week two
Food-first notes
Marine omega-3
Cools joints, supports brain and skin, balances the omega-6 load of modern food.
Nutritional yeast
B1, B3, and B5 are often discussed for keto-adaptation, nerves, and stress load. Yeast is the tasty way there.
Vitamin D3 with K2
Immune tone, mood, and bone. K2 helps steer calcium. Test, don’t guess.
Cook
SaladsBig meadow salad
The 70% plate, assembled. Greens, avocado, olives, seeds, olive oil.
15 min6g net carbs
MainsHerb-butter salmon & asparagus
Omega-3 on a sheet pan. A simple fish-and-greens dinner.
22 min5g net carbs
BreakfastSage & avocado omelette
Three yolks, a ripe avocado, and wilted spinach — choline and potassium before noon.
12 min4g net carbs
Familial hypercholesterolemia is a different conversation with a lipid clinic. Educational only — not medical advice, diagnosis, or treatment.