ALWAYS REMEMBER THE LCDIF , LOW CARB WAY

OF EATING WITH INTERMITTENT FASTING FOR

BEGINNERS
FOR BEGINNERS FOCUS ON:  EAT MEAT , EGG  AND/OR SEAFOOD GREEN
LEAFY VEGETABLES, LOWCARB FRUIT
FASTING TIME - BLACK coffee, GREEN tea and WATER (no sugar added)(you can add
sweetener like STEVIA NATURAL)(Lemon With Water)(WATER WITH ACV)
 Feasting: Meat, Eggs, Seafoods, Cheese, Vegetables, AVOCADO
Update:
 FYI: KUNG GUSTO NYO MAG STRICT LOW CARB LESS THAN 20grams of Carbs a
Day. LAHAT NANG MODERATION OUT!

 - 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) 1medium size
WATERMELON IN MODERATION (100g)
SINGKAMAS IN MODERATION (100g)
FRESH COCONUT MEAT IN MODERATION (100g)
FRESH COCONUT JUICE IN MODERATION (120ML)
GREEN BEANS (baguio 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,   ,
Tomatoes,
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

LOW CARB DIET WITH INTERMITTENT FASTING

FOR BEGINNERS NOT TO EAT!
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 Halos lahat ng ROOTCROPS bawal po
taas ng carbs!
Any SOY are not allowed (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
LAHAT NANG LOW FAT MILK
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, tang, Orange juices, (Black lang tayo)
 Bawal po ang BEER (hard lang puede)
Bawal po ang HONEY
BAWAL SA LAHAT NANG PROCESSED FOOD (HOTDOG, SPAM, BEEF LOAF) HINDI
MAGANDA SA KALUSOGAN.
 BAWAL DATES, PAPAYA, DURIAN, POMELO, APPLE, SAGING, GUYABANO,
ORANGES, BAYABAS
 FYI: KUNG GUSTO NYO MAG STRICT LOW CARB LESS THAN 20grams of Carbs a
Day. LAHAT NANG MODERATION OUT!