Always remember the LCDIF , LOW CARB WAY OF EATING WITH INTERMITTENT FASTING!

FOR BEGINNERS FOCUS ON: ✨EAT MEAT?, EGG? AND/OR SEAFOOD?✨GREEN LEAFY VEGETABLES

FASTING TIME – BLACK coffee, GREEN tea and WATER (no sugar added)(you can add sweetener like STEVIA NATURAL)(Lemon With Water)
Feasting: Meat, Eggs, Seafoods, Cheese, Vegetables

Update:
⚠️ – meaning this is low carb but should consume in moderation, remember kahit lc yan, kung napadami ka ng kain, HC na ?

⚠️Rice – Cauli Rice, Shirataki Rice
⚠️Bread – Almond bread, coconut bread, cloud bread , flourless bread (only almond & coconut flour are allowed)
⚠️Flour – Almond Flour, Coconut Flour
⚠️Desserts- KETO/LC cheesecake, keto/lc shakes (berries & avocados) , keto/lc chocolates, Keto/lc cakes, Ice Cream

⚠️ TOFU IS LOW CARB AND IN MODERATION

⚠️ CARROTS IN MODERATION (100g) IN MODERATION

⚠️WATERMELON IN MODERATION (100g) IN MODERATION

⚠️GREEN BEANS (IN MODERATION)

✅Best food choices – Beef, Pork Chicken, Lamb, Turkey, Goat, Seafoods and EGG! BACON, LECHON, CHICHARON, SAMGYEOPSAL, BULALO, SISIG, ISAW, LIEMPO, BAGNET, MORCON, EMBUTIDO, BICOL EXPRESS, UNLI CRABS, UNLI STEAK oh diba ang sarap? ?????? ? ?

✅Eggs: Balot, Penoy, Pugo, Ostrich, Salted Egg, Century egg

✅Seafoods: Crab, Lobster, Shrimp,Pusit,Isda, Pogita,Tahong, lahat ng lamang dagat

✅Pwede po ang laman loob (like atay, bituka, tuwalya, chicharong bulaklak)

✅Snacks– Butcheron, Chicharon, Isaw, Crispy Chicken Skin

✅Mayonnaise-Kewpie Mayo o homemade mayo are the best (kung wala ibang makita and gusto talaga… yong mayo na orginal pero 1tbp lang)

✅Gelatin – Agar agar, Jello, Knox
⚠️Best low carb veggies – cauliflower, spinach, bokchoy, petchay, brocolli, zucchini, kangkong, arugula, kale ,cabbage, lettuce, mushroom, sayote, toge limit 1 cup (limit lc vegie intake, search for #oxalate)

✅Fruits: Avocado, Strawberry, Lemons,? ?,
⚠️ Watermelon 1 Slice Only, Cantaloupe, Tomatoes, Peaches, Star Fruit (all in moderation)

✅Milk– Almond milk/Coconut Milk (Gata)

✅Sugar substitute – STEVIA, EQUAL GOLD, TRUVIA, SWERVE, LAKANTO, MONKFRUIT, ERYTHRITOL,XYLITOL

✅Oil– LARD, COCONUT oil, MCT oil, OLIVE oil, pure GHEE, BUTTER

✅Butter– Anchor, Magnolia Gold, Kerry Gold. All Unsalted Butter

✅Cream – Nestle Cream, All Purpose Cream, WHIPPING CREAM

✅Coffee – Nescafe Classic, Great Taste Premium,Tasters Choice, Brewed Coffee,  Basta Black Lahat

✅Tea – Green tea Lipton, Twinings, Dilmah, Sencha, Any brand of tea. Wag lang Slimming Tea like (biofit and other slimming tea)
⚠️Noodles – SHIRATAKI noodles

✅Pamalit sa toyo – COCO AMINOS
⚠️Nuts– ALMONDS, PILI, PECAN ,PEANUT limit 1 handful

✅Tuna– CENTURY tuna, GOLD SEAS in water/brine/olive oil po ang allowed!

✅Chocolate– 100 % cocoa unsweetened RICOA or HERSHEYS, GOYA. Basta UNSWEETENED PWEDE!

✅Condiments – asin, iodized, rock salt, himalayan salt, pepper, basil, italian seasoning, parsley, oregano, laurel, patis, bagoong alamang o isda, bawang at sibuyas!
⚠️Palaman– Almond butter, peanut butter, cashew butter (all unsweetened) – in moderation

✅Cheese – pwede naman halos lahat CHEDDAR cheese, GOUDA, PARMESAN, MOZARELLA at CREAM cheese basta in moderation po? CHE-VITAL ,QBB, Ques-O
⚠️Yogurt – plain greek yogurt in moderation

✅Alcohol- Para sa keto-manginginom Vodka,Rhum, Whisky,Tanduay, Empi lights, Gin Bilog, puede pero magyaya kayo!

✅Chia seeds, flax seeds, Psyllium husk
⚠️Soda – Coke Zero, Sprite Zero, Pepsi Black. Dapat 0 carbs at pasok ang sweetener sa LCDIF (Sucralose, Aspertame, natural stevia) pero not recommended for newbies. Drink in moderation as it may stall your weight loss

✅ Electrolyte – G Active or Le Minerale, Water with Pinch of Himalayan salt or rock salt.

?Take all vitamin/gamot during feasting window/time. If taking medication, wag muna mag if, focus on LC foods.

✅ Sample ng pinakamadaling fasting 12:12 or 16:8 (you can change the time depende sayo)
⚠️Newbies wag muna magfasting, start with low carb diet muna hanggang masanay na ang katawan

✅Kung ng eexercise/workout ka mas nirerecomend nila during fasting time to burn more calories/fats (but still its up to you)
⚠️DRINK 8-12 Glasses of water a day❗️

✅Limit your carbohydrate intake to 20-50 grams per day!

✅BPC/KETO Coffee – on feasting time only

✅Ugaliin po natin magcheck ng NUTRI FACTS & INGREDIENTS sa mga binibili natin(make sure low carbs & 0 sugar) para di masayang!

✅Check for hidden sugar like DEXTROSE, LACTOSE and MALTODEXTRIN