Alisin ang Kanin, Tinapay, Pansit, Pasta , Oats, Softdrinks, Juice, Prutas , Rootcrops at Palitan ito ng mga

pagkaing nasa ibaba:

NO RICE (lahat ng klase ng rice hindi po pwede Brown, Red, Black pa yan)
NO SUGAR (pati COCO SUGAR, DIABETASOL, HONEY at MUSCOVADO hindi pwede)
Bawal ang PASTA, OATMEAL, WHEAT FLOUR, ALL PURPOSE FLOUR, BISCUIT (like skyflakes, Sunflower BAWAL)
Bawal din ang MUNGGO (HC)
Any kind of SAGING at KAMOTE hindi puede!
Mga HC na veggies hindi pwede like KALABASA, GABI, PATATAS, at CARROTS lahat ng ROOTCROPS bawal po Mataas
ang carbs!
Any SOY are not allowed (TOKWA, TOYO, at TAHO sadlife bye taho!)
OYSTER SAUCE, KIKOMAN SOY SAUCE ,SILVER SWAN SOY SAUCE , DATU PUTI SOY SAUCE (BASTA "SOY" BAWAL OK)
Fresh milk/skim milk/whole milk/soy milk/evap/condense - hindi po pwede mataas ang carbs & sugar content
BAWAL PEAS, CORN, BEANS, OATS, LENTILS and QUINOA are not vegetables and contain more carbohydrates than
vegetables. Be careful with them on a strict low-carb diet, They are not good low-carb options.
Bawal SUNFLOWER oil, CANOLA oil, VEGETABLE oil Highly Inflammatory meaning nakaka cause ng Stroke
Bawal MARGARINE like DAIRY CREME
Bawal po ang 3-in-1 COFFEE, MILO, NESTEA etc. (Black lang tayo)
Bawal po ang BEER (hard lang puede)
Bawal po ang HONEY
Umiwas po sa PROCESSED foods (SPAM, TENDER JUICY, TOCINO puede in moderation wag aaraw arawin)

FASTING TIME - BLACK coffee, GREEN tea and WATER (no sugar added)

FEASTING TIME - Meat, Eggs, Seafoods, Cheese

Rice - Cauli Rice, Shirataki/Konjac 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
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
Hotdog- Johnsonsville
Mayonnaise-KEWPIE Mayo o homemade mayo are the best
Gelatin - Agar agar, FERNA SUGAR FREE, KNOX
Best low carb veggies- Mostly Green Leafy, spinach, petchay, zucchini, togue, ampalaya, okra limit 5pcs a day, eggplant,
Bell peppers, lettuce, mushroom, sayote, limit 1 cup

Cruciferous veggies - LABANOS , BRUSSELS SPROUT, SINGKAMAS, BROCCOLI, CAULIFLOWER, BOK CHOY, ARUGULA,
MUSTASA, KANGKONG, KALE, CABBAGE
Fruits: Avocado, Strawberry at Lemon lang ang puede 🥩 🥩 🥩
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
Cream - NESTLE CREAM, MAGNOLIA All Purpose Cream, WHIPPING CREAM
Coffee - Nescafe Classic, Great Taste
Premium,Tasters Choice, Basta Black
Tea - Green tea Lipton, Twinings, Dilmah, Sencha, Any brand of tea
Noodles - SHIRATAKI noodles
Pamalit sa toyo - COCO AMINOS
Nuts- ALMONDS, PILI, MACADAMIA, PECAN ,PEANUT limit 1 handful
Tuna- CENTURY tuna, GOLD SEAS in water/brine/olive oil po ang allowed!
Chocolate- 85-90% Lindt, COCOA RICOA or HERSHEYS
Condiments - asin, iodized, rock salt, himalayan salt, pepper, basil, italian seasoning, parsley, oregano, laurel, suka, patis,
bagoong alamang o isda, bawang at sibuyas usually puede naman lahat except curry in moderation ok
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🥩Local Brands: CHE-VITAL ,QBB, Ques-O
Yogurt - plain greek yogurt in moderation
Alcohol- Para sa keto-manginginom Vodka,Rhum, Whisky,Tanduay, Empi lights, Gin Bilog, Soju puede pero magyaya
kayo!

Colon cleanser: Chia seeds, flax seeds, Psyllium husk, Extra Virgin Olive Oil + Lemon
Take all vitamin/gamot during feasting window/time. If taking medication, wag muna mag IF, focus on LC foods.

Bawal po muna ang Fasting sa Newbies, Sanayin muna ang sarili sa Low Carb Food hanggang maging Fat-adapted
Sample ng pinakamadaling fasting 12:12 or 16:8 (you can change the time depende sayo) (Bawal muna sa newbie)
Kung nag eexercise/workout ka mas nirerecomend nila during fasting time to burn more calories/fats (but still its up to
you)
Limit your carbohydrate intake to 20 grams per day! (Veggies/Keto Pastries)
BPC/KETO Coffee - on feasting time only nakaka beak ng fast ang BPC and equivalent na sya ng isang meal
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 & MALTODEXTRIN Out po yan
Guys not all LC FOODS especially gulay pwede mo kainin ng unli.. kasi we are only allowed up to 20 grams of carbs per
day. Yung nababasa niyong kain as much as much as you can, yun yung mga zero carbs like KARNE kaya dapat mas
marami ang KARNE kesa gulay
Eat when you are hungry, stop when you are full.
It would be best to have your lipid profile checked before starting. Also, have a pro lowcarb/keto doctor monitor you
while on this journey if taking meds or with existing medical condition.