Sa mga nahihirapan ng meal plan, you can get your custom keto diet here:

http://bit.ly/8weekcustomketodiet KETO AND LOW CARB FOOD GUIDE: ・FRUITS・ ALL FRUITS
are high carb EXCEPT: All kinds of berries (strawberries, blueberries, raspberries.. etc) Lemon Lime
Avocado Olives Grapefruit Tomatoes (raw dapat) Coconut Watermelon -LIMITED INTAKE PO
TAYO SA FRUITS KAHIT ALLOWED PA SINCE MAY SUGAR/CARB CONTENT PA DIN SILA. -If
you are doing 0g Carbs, skip muna sa fruits. ・MILK・ ALL TYPES OF MILK are high carb
EXCEPT: Unsweetened Almond Milk Unsweetened Coconut Milk -If you don't like the taste of
unsweetened almond/coconut milk, you can add Keto-Approved sweeteners. -If you are doing 0g
Carbs, drinking unsweetened almond/coconut milk is not advisable. -If you are just maintaining your
weight, you can use FULL CREAM MILK sa coffee or tea BUT make sure na konti lang. AND
ALWAYS CHOOSE FULL FAT. ・SUGARS and SWEETENERS・ Not Allowed: Honey Dates White
Sugar Brown Sugar Cane Sugar Muscovado Agave Nectar Maple Syrup Maltodextrin Aspartame
Dextrose Glucose Check 14:16 for "Other Names of Sugar" to avoid Allowed: Stevia Sucralose
Erythritol Monk Fruit Sweetener Dark Chocolates (minimum 70%) Cocoa Powder (100%) -If you are
doing 0g Carbs, skip po muna sa sweeteners. -Iba-iba yung reaction ng katawan natin sa bawat
sweeteners. Some are still in ketosis kahit gumamit ng any sweetener, others naman may specific
sweetener na nakaka-out sakanila sa ketosis kaya observe ng maigi. ・VEGETABLES・ Not
Allowed: MOST root crops are high carb (mga veggies na tumubo sa ilalim ng lupa like potatoes)
-Carrots are ok ONLY if you are just maintaining your weight. -Jicama, Turnip or Singkamas are ok
ONLY if you are just maintaining your weight. -Rutabagas are ok ONLY if you are just maintaining
your weight. -Radish are ok ONLY if you are just maintaining your weight. -Onion, Garlic, Ginger -
High Carb pero kung gagamitin lang na pang-gisa, pwede na din. BUT siguraduhin na pampalasa
lang. NOT ADVISABLE KUNG nagsstart ka pa lang and hindi pa narreach yung goal weight.
Monggo Chickpeas Lentils Red Kidney Beans Adzuki Beans Black Beans Pinto Beans MOST beans
are high carb except Green Beans and Bean Sprouts or Togue. MOST legumes are high carb
except Snow peas Allowed: Bean Sprouts or Togue Green Beans or Sitaw Alfalfa Asparagus
Bamboo Shoots Bellpepper Bok Choy Brocoli Brussel Sprouts Cauliflower Celery Cucumber
Eggplant Nori Artichoke Mushrooms Okra Snow Peas Zuchini Water Chestnut ALL GREEN LEAFY
VEGGIES -Eat 1-2 cups a day ng green leafy veggies para maiwasan yung mga keto side effects
like hypokalemia (low potassium) and hyponatremia (low sodium). -Unli-Green Leafy Veggies per
day kung nagmmaintain na lang ng weight. ・WHOLE GRAINS・ Not Allowed: ALL WOLE GRAINS
ARE HIGH CARB Wheat Rye Quinoa Brown and White Rice Any types of bread Oats Muesli -Steel
Cut Oats are ok ONLY if you are just maintaining your weight. -You can make your own
bread/pancakes by substituting baking flour to Coconut flour, Almond flour, Psyllium husk, Ground
flax or Flax meal. ・FLOUR・ LAHAT NG FLOUR HIGH CARB EXCEPT: Coconut Flour Almond
Flour Psyllium Husk Ground Flax or Flax Meal. ・CONDIMENTS AND ALTERNATIVES・ Not
Allowed: ANY condiment with high carb ingredient. Soy Sauce Ketchup NO SOY PRODUCTS
INCLUDING TOFU Allowed: Coco Aminos (substitute for soy sauce) Shirataki Noodles Shirataki
Rice ・CHECK FOOD LABELS FOR: Not Allowed: Shortening Added Sugar Sweeteners and Oils
na bawal. -To make it simpler, ALL EMPTY-CALORIE FOODS ARE NOT ALLOWED. (sodas,
cereals, cookies etc) -You can always make your own version of snacks and treats by substituting a
non-keto approved ingredient to a keto ingredient. (Instead of using condensed milk for leche flan,
use heavywhipping cream with stevia.) ・OIL/COOKING OIL・ Not Allowed: Vegetable Oil Soybean
Oil Canola Oil Corn Oil Peanut Oil Sunflower Oil Safflower Oil Cottonseed Oil Grapeseed Oil
Allowed: Extra-Virgin Olive Oil Coconut Oil Ghee Avocado Oil Sesame Oil Lard (Pig Fat) Tallow
(Beef Fat) Butter Lauric Oil ・Good Source of FATS・ Avocado Avocado Oil Olive Oil Olives Chia
Seeds Flaxseed Nuts Nut Butter Fatty Fish (Salmon, Tuna, Mackerel) Eggs Cheese Coconut Oil
MCT Oil Heavy Cream Full Fat Yogurt Full Fat Coconut Milk ・Good Source of Protein・ LAHAT NG
MEAT, POULTRY, EGSS, SEAFOODS AND FISH Processed meat are ok BUT make sure na
walang bad ingredient. -Always choose fatty parts over lean parts para more on fats pa din. Too
much protein will be converted to glucose kaya make sure to not eat too much. -If you don't like fatty
fish/protein, ok lang. Bawi na lang sa pag-add ng side dish or dips na high in fat. (Ex: Cheese,
Avocado, add ng Olive Oil sa salad) -ALWAYS choose "real" meat over processed meat. (Ex: pork
chops over hotdogs) -If you are doing 0g carbs or trying to lose weight, stop muna sa processed
meat.

https://www.youtube.com/watch?v=woH2Bk8EULk
Let's talk about low carb or low carbohydrate diet naman. As guide, eto ung mga pagkain na pwede
at hindi pwedeng kainin sa low carb diet: ✔️To make it easier, any MEAT and POULTRY, EGGS,
SEAFOOD and GREEN LEAFY VEGGIES ay PWEDE. Kain as much as you want and stop pag
busog na. ❌ Lahat naman ng klase ng RICE, BREAD, PASTA, PROCESSED FOODS,
POTATOES, ANYTHING NA GALING SA FACTORY SUCH AS CHIPS, BISCUITS, CANNED
GOODS, BAWAL. Eto naman ung mga list of foods na PWEDE, pero in moderation lang: Chia
Seeds PLAIN Greek Yoghurt Cheese Unsweetened Peanut Butter Unsweetened Almond Butter
Nuts Avocado Lahat ng Klase ng "berries" (Strawberry, Blueberry..etc) Lemon and Lime Cauliflower
Brocolli Spinach Petchay Zucchini Arugula Kale Cabbage Lettuce Dark Chocolate (minimum 70%)
Olives Apple Cider Vinegar Chicharon ❌ Honey, Sugar, Muscovado ❌ Oatmeal ❌ Pasta, Pancit,
Noodles ❌ Biscuits ❌ Monggo ❌ Banana ❌ Any Root Crops (Kamote, Carrots..etc) ❌ Lahat ng
milk maliban sa Almond Milk ❌ 3in1 coffee ❌ Soy Sauce maliban sa Coco Aminos ❌ Corn ❌ Flour
❌ Soda ❌ Fruit Juice ❌ Desserts ❌ Any Food and Drinks na "Low Fat" or "Non Fat" ung label
REMEMBER!!! Siguraduhin na hindi lalagpas sa 20g ng net carbs per day. Monitor your macros
using: MyFitnessPal https://itunes.apple.com/us/app/myfit... Carb Manager: Keto Diet App
https://itunes.apple.com/us/app/carb-... 0:08 What is Low Carb Diet? 0:42 Paano ako papayat sa
Low Carb Diet? 6:10 Low Carb Diet VS Ketogenic Diet 10:12 How to start Low Carb Diet? 12:00
Why I prefer Low Carb Diet over Keto Diet 13:54 What to eat on a Low Carb Diet? More Keto + Low
Carb + Intermittent Fasting videos to come! You can also check this blog to learn more about keto:
https://www.pinayketo.com/ IG: PinayKeto (This is not mine, I'm just a fan. I'm not active in IG pero
kay Ms.PinayKeto talaga ako natuto 😊) Thanks for watching guys!! #LowCarb #LowCarbDiet #LCIF
______________________________ 🔥🔥 KETO-APPROVED BRANDS 🔥🔥 Keto-Approved
Sweetener https://bit.ly/Sweetener-Naturals https://bit.ly/sweetener-equal https://bit.ly/sweetener-
truvia https://bit.ly/sweetener-erythritol https://bit.ly/sweetener-monkfruit https://bit.ly/sweetener-
swerve-granular https://bit.ly/sweetener-swerve-confec Rice Substitute https://bit.ly/shirataki-rice
Noodles Substitute https://bit.ly/shirataki-noodles Keto-Approved Flour https://bit.ly/keto-almond-flour
https://bit.ly/keto-coconut-flour https://bit.ly/keto-psyllium-husk Chia Seeds https://bit.ly/keto-chia-
seeds Cheese https://bit.ly/cheese-chevital https://bit.ly/cheese-queso

Eto naman ung mga list of foods na PWEDE, pero in moderation lang: Chia Seeds PLAIN Greek
Yoghurt Cheese Unsweetened Peanut Butter Unsweetened Almond Butter Nuts Avocado Lahat ng
Klase ng "berries" (Strawberry, Blueberry..etc) Lemon and Lime Cauliflower Brocolli Spinach
Petchay Zucchini Arugula Kale Cabbage Lettuce Dark Chocolate (minimum 70%) Olives Apple Cider
Vinegar Chicharon ❌ Honey, Sugar, Muscovado ❌ Oatmeal ❌ Pasta, Pancit, Noodles ❌ Biscuits
❌ Monggo ❌ Banana ❌ Any Root Crops (Kamote, Carrots..etc) ❌ Lahat ng milk maliban sa
Almond Milk ❌ 3in1 coffee ❌ Soy Sauce maliban sa Coco Aminos ❌ Corn ❌ Flour ❌ Soda ❌
Fruit Juice ❌ Desserts ❌ Any Food and Drinks na "Low Fat" or "Non Fat" ung label REMEMBER!!!
Siguraduhin na hindi lalagpas sa 20g ng net carbs per day. Monitor your macros using:
MyFitnessPal https://itunes.apple.com/us/app/myfit... Carb Manager: Keto Diet App
https://itunes.apple.com/us/app/carb-... #KetoDiet #KetogenicDiet #KetoDietTagalog