LOW CARB & INTERMITTENT FASTING

For newbies: (how to start)

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

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

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)
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 LC FOODS especially gulay 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 much as you can, yun yung
mga zero carbs like KARNE kaya dapat mas marami ang KARNE kesa gulay
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.