NEWBIES PLS READ!

LOW CARB & INTERMITTENT FASTING

❌NO RICE (lahat ng klase ng rice hindi po pwede)

❌NO SUGAR (pati coco sugar at muscovado po hindi pwede)

❌Bawal ang PASTA, OATMEAL, WHEAT FLOUR, ALL PURPOSE FLOUR, BISCUIT (like skyflakes)

❌ Bawal din ang Munggo (HC)

❌Any kind of SAGING at KAMOTE hindi puede!

❌Mga HC na veggies hindi pwede like kalabasa,patatas at carrots lahat ng ROOTCROPS bawal po taas ng
carbs!

❌Any SOY are not allowed (tofu at soy sauce 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, PALM oil, VEGETABLE oil

❌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 puede in moderation)

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

🍽 Feasting: Meat, Eggs, Seafoods, Cheese

✅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

✅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

✅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

✅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, 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, 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

✅Condiments - asin, iodized, rock salt, himalayan salt, pepper, basil, italian seasoning, parsley, oregano,
laurel, patis, bagoong alamang o isda, bawang at sibuyas pero wag naman papakin hehehehe!

✅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 LCIF (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

💊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 water only when thirsty, wag magpakalunod sa tubig ❗️

✅Limit your carbohydrate intake to 20 grams per day!

✅BPC/KETO Coffee - on feasting time only

✅Ugaliin po natin magcheck ng NUTRI FACTS & INGREDIENTS s