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)
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