KETO AND LOW CARB FOOD GUIDE: ・VEGETABLES・

NOT Allowed:
・FRUITS・ MOST root crops are high carb (mga veggies na
ALL FRUITS are HIGH CARB EXCEPT:
tumubo sa ilalim ng lupa like potatoes)
All kinds of berries (strawberries, blueberries,
- Carrots are ok ONLY if you are just maintaining
raspberries.. etc)
your weight.
- Lemon - Lime
- Jicama, Turnip or Singkamas are ok ONLY if you
- Avocado - Olives
are just maintaining your weight.
- Grapefruit - Tomatoes (RAW dapat)
- Rutabagas are Ok ONLY if you are just
- Coconut - Watermelon
maintaining your weight.
 LIMITED INTAKE PO TAYO SA FRUITS KAHIT
- Radish are ok ONLY if you are just maintaining
ALLOWED PA SINCE MAY SUGAR/CARB CONTENT
your weight.
PA DIN SILA.
- Onion, Garlic, Ginger - High Carb pero kung
 If you are doing 0g Carbs, skip muna sa fruits.
gagamitin lang na pang-gisa, pwede na din. BUT
siguraduhin na pampalasa lang. NOT ADVISABLE
・MILK・ KUNG nagsstart ka pa lang and hindi pa narreach
ALL TYPES OF MILK are HIGH CARB EXCEPT: yung goal weight.
- Unsweetened Almond Milk - Monggo - Adzuki Beans
- Unsweetened Coconut Milk - Chickpeas - Black Beans
 If you don't like the taste of unsweetened - Lentils - Pinto Beans
almond/coconut milk, you can add Keto-Approved - Red Kidney Beans
sweeteners. MOST beans are high carb except Green Beans and
 If you are doing 0g Carbs, drinking unsweetened Bean Sprouts or Togue.
almond/coconut milk is not advisable. MOST legumes are high carb except Snow peas
 If you are just maintaining your weight, you can
use FULL CREAM MILK sa coffee or tea BUT make ALLOWED:
sure na konti lang. AND ALWAYS CHOOSE FULL -Alfalfa - Artichoke
FAT. -Asparagus
-Bean Sprouts or Togue - Broccoli
-Bamboo Shoots - Bok Choy
・SUGARS and SWEETENERS・ -Bellpepper
NOT Allowed: -Brussel Sprouts
Honey Maple Syrup -Cucumber - Celery
Dates Glucose -Cauliflower
White Sugar Dextrose -Eggplant - Nori
Brown Sugar Aspartame -Green Beans or Sitaw - Mushrooms
-Okra - Snow Peas
Cane Sugar Maltodextrin
-Zuchini - Water Chestnut
Muscovado Agave Nectar ALL GREEN LEAFY VEGGIES
 Eat 1-2 cups a day ng green leafy veggies para
ALLOWED: maiwasan yung mga keto side effects like
- Stevia - Dark Chocolates (minimum 70%) hypokalemia (low potassium) and hyponatremia
- Sucralose - Monk Fruit Sweetener (low sodium).
 Unli-Green Leafy Veggies per day kung
- Erythritol - Cocoa Powder (100%)
nagmmaintain na lang ng weight
 If you are doing 0g Carbs, skip po muna sa
sweeteners.
・WHOLE GRAINS・
 Iba-iba yung reaction ng katawan natin sa bawat
NOT Allowed:
sweeteners. Some are still in ketosis kahit
ALL WOLE GRAINS ARE HIGH CARB
gumamit ng any sweetener, others naman may
- Wheat - Rye
specific sweetener na nakaka-out sakanila Sa
- Quinoa - Brown and White Rice
ketosis kaya observe ng maigi.
- Oats - Muesli
- Any types of bread
- 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・ - Avocado - Avocado Oil
LAHAT NG FLOUR HIGH CARB EXCEPT: - Olive Oil - Olives
Coconut Flour - Chia Seeds - Flaxseed
Almond Flour - Nuts - Nut Butter
Psyllium Husk
- Fatty Fish (Salmon, Tuna, Mackerel)
Ground Flax or Flax Meal
- Eggs - Cheese
- Coconut Oil - MCT Oil
・CONDIMENTS AND ALTERNATIVES・
NOT Allowed: - Heavy Cream - Full Fat Yogurt
ANY condiment with high carb ingredient. - Full Fat Coconut Milk
Soy Sauce Limited intake sa NUTS dahil may carbs.
Ketchup Kung kaya ng budget, go for GRASS-FED products.
NO SOY PRODUCTS INCLUDING TOFU
・Good Source of Protein・
LAHAT NG MEAT, POULTRY, EGSS, SEAFOODS AND
ALLOWED:
FISH
Coco Aminos (substitute for soy sauce)
Processed meat are ok BUT make sure na walang
Shirataki Noodles bad ingredient or hindi pa marinated baka may
Shirataki Rice halo ng bawal na ingredient.
- Always choose fatty parts over lean parts para
more on fats pa din. Too much protein will be
・CHECK FOOD LABELS FOR: converted to glucose kaya make sure to not eat
NOT Allowed: too much.
- Shortening - Added Sugar - If you don't like fatty fish/protein, ok lang. Bawi
- Sweeteners and Oils na bawal. na lang sa pag-add ng side dish or dips na high in
To make it simpler, ALL EMPTY-CALORIE FOODS fat. (Ex: Cheese, Avocado, add ng Olive Oil sa
ARE NOT ALLOWED. (sodas, cereals, cookies etc) salad)
You can always make your own version of snacks - ALWAYS choose "real" meat over processed
and treats by substituting a non-keto approved meat. (Ex: pork chops over hotdogs)
ingredient to a keto ingredient. (Instead of using - If you are doing 0g carbs or trying to lose weight,
condensed milk for leche flan, use heavy whipping stop muna sa processed meat.
cream with stevia.)
For any other foods na hindi ko na-mention, please
check the labels nalang. Kung may ingredient na
・OIL/COOKING OIL・ high carb or inflammatory, BAWAL.
NOT Allowed:
- Vegetable Oil - Soybean Oil Best Intermittent Fasting Teas:
- Canola Oil - Corn Oil Green Tea - Proven to aid in the reduction of body
- Peanut Oil - Sunflower Oil fat and LDL cholesterol.
- Safflower Oil - Grapeseed Oil Chamomile - Known to calm an upset stomach and
- Cottonseed Oil help with sleep.
Peppermint - Improves digestion and reduces
inflammation.
ALLOWED:
Jasmine - Strengthens the immune system,
- Extra-Virgin Olive Oil - Sesame Oil prevents diabetes and lowers cholesterol
- Coconut Oil - Lard (Pig Fat) Black tea - A very potent prebiotic, excellent for
- Ghee - Tallow (Beef Fat) promoting a balanced microbiome and
- Avocado Oil - Butter (UNSALTED) improved gut health.
- Lauric Oil Ginger Tea - Enhances thermogenesis, a natural
body process that helps burn fat faster.
Rooibos Tea - Great for keeping you strong and
healthy while detoxifying your body.

・Good Source of FATS・