LOW CARB & INTERMITTENT FASTING
❌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 (SPAM puede in
moderation)
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 check
*ctto