30/11/2023
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 )
✅Fruits: Avocado, Strawberry, Lemons,🥑 🍓,
⚠️ Watermelon 1 Slice Only, Cantaloupe, Tomatoes, Peaches, Star Fruit (all in moderation)
✅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!
