❌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

❌Any kind of SAGING at KAMOTE hindi puede!

❌Mga High carb na veggies hindi pwede like kalabasa,patatas at carrots lahat ng ROOTCROPS

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

❌Bawal po ang 3-in-1 coffee, milo, nestea etc.

❌Bawal po ang Beer(hard puede)

❌Bawal po ang HONEY

❌Umiwas po sa PROCESSED foods

FASTING TIME - black coffee, tea and water (no sugar added)

🍽 Feasting: Meat, Eggs, Seafoods, Cheese

✅Bread - Almound bread, coconut bread, cloud bread , flourless bread (only almond & coconut flour
are allowed)

✅Desserts- KETO or low carb cheesecake, shakes (berries & avocados) ,

chocolates, cakes
✅Best food choices - meat like beef, pork, chicken, seafoods and egg!(bacon, chicharon,sisig,lechon 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)

✅Mayo regular, ladies choice o homemade mayo are fighting

✅Best low carb veggies - cauliflower, spinach, bokchoy, petchay, brocolli, zucchini, arugula, kale
,cabbage, lettuce, mushroom

✅Fruits: Avocado, Strawberry at Lemon lang ang puede 🥑 🍓 🍋

✅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, palm oil (from sustainable agriculture)

✅Cream - APC, WHIPPING CREAM

✅Noodles - shirataki noodles

✅Pamalit sa toyo - Coco Aminos

✅All nuts in moderation

✅Tuna in water/brine/olive oil po ang allowed!

✅100 % cocoa unsweetened RICOA or HERSHEYS

✅Condiments - asin (if available pink himalayan salt), pepper, patis, suka, bagoong alamang isda,
bawang at sibuyas pero wag naman papakin hehehehe!

✅Almond butter, peanut butter, cashew butter (all unsweetened) - in moderation

✅Cheese - pwede naman halos lahat cheddar cheese, 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,Gin Bilog puede

✅Chia seeds/ flax seeds meal

💊Take all vitamin/gamot during feasting window/time. If taking medication, wag muna mag fasting,
focus on low carb foods.

✅Sample ng pinakamadaling fasting 12:12 or 16:8 (you can change the time depende sayo)

✅Kung ng 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!

✅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 & MALTODEXTRIN ✖

📌Guys not all low carb FOODS 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 you can yun yung mga zero carbs like meat, karne,
itlog”

📌Pero make sure to 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.