10/06/2022
MAKAKATULONG SA MGA MAY DIABETES‼️
📢📢📢 Alisin ang Asukal, Kanin, Tinapay, Pansit, Pasta , Oats, Softdrinks, Juice, Prutas , Rootcrops at palitan ito ng mga pagkaing nasa ibaba ⬇️⬇️⬇️
❌NO RICE (lahat ng klase ng rice hindi po pwede Adlai, Brown, Red, Black pa yan)
❌NO SUGAR (pati COCO SUGAR, DIABETASOL, HONEY at MUSCOVADO hindi pwede)
❌Bawal ang PASTA, OATMEAL, WHEAT FLOUR, ALL PURPOSE FLOUR, BISCUIT (like skyflakes, Sunflower BAWAL)
❌ Bawal din ang MUNGGO (HC)
❌ Bawal ang “SABA” yes po Saging na SABA hindi puede
❌Any kind of SAGING Lakatan, Latundan, Senyorita at KAMOTE hindi puede!
❌Bawal ang POPCORN napakataas ng Carbs
❌ Bawal anga MANGGA hilaw/hinog out
❌Mga HC na veggies hindi pwede like KALABASA, GABI, PATATAS, at CARROTS lahat ng ROOTCROPS bawal po Mataas ang carbs!
❌Bawal ang FISHBALLS, KIQUIAM, SQUID BALL lahat yan may starch
❌Any SOY are not allowed (TOKWA, TOYO, at TAHO sadlife bye taho!)
❌ OYSTER SAUCE, WORCESTERSHIRE, KIKOMAN SOY SAUCE ,SILVER SWAN SOY SAUCE , DATU PUTI SOY SAUCE (BASTA "SOY" BAWAL OK)
❌Bawal 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, VEGETABLE oil, SOYBEAN oil are Highly Inflammatory meaning nakaka cause ng Stroke
❌Bawal MARGARINE like DAIRY CREME
❌Bawal po ang 3-in-1 COFFEE, MILO, NESTEA etc. (Black lang tayo)
❌Bawal Ang BUKO JUICE OUT PO
❌Bawal ang mga Fruit juices DEL MONTE PINEAPPLE JUICE, C2, MINUTE MAID, TANG, EIGHT OCLOCK etc.
❌Bawal po ang BEER (hard lang puede)
❌Bawal po ang HONEY
❌Umiwas po sa PROCESSED foods (SPAM, TENDER JUICY, TOCINO puede in moderation wag aaraw arawin)
⏰ FASTING TIME - (Not for Newbies)
BLACK coffee, GREEN tea, BONE BROTH and WATER (no sugar added) Yan lang po ang "pwede"
🍽 FEASTING TIME - Meat, Eggs, Seafoods, Cheese, Green Leafy, BPC
✅Rice - Cauli Rice, Cabbage Rice (HOW TO MAKE CAULIFLOWER RICE)> >https://youtu.be/NA-6msJ5UxA Shirataki/Konjac 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
✅Hotdog- JOHNSONSVILLE
✅Longganisa- Home made mas ok, pero Vigan, Lucban basta hindi matamis ok
✅Mayonnaise-KEWPIE Mayo o homemade mayo are the best
✅Gelatin - Agar agar, FERNA SUGAR FREE, KNOX
✅Best low carb veggies- Mostly Green Leafy, spinach, petchay, zucchini, pipino,cabbage, togue, ampalaya, okra limit 5pcs a day, eggplant, Bell peppers, lettuce, mushroom, sayote, limit 1 cup
✅Cruciferous veggies - LABANOS , BRUSSELS SPROUT, SINGKAMAS, BROCCOLI, CAULIFLOWER, BOK CHOY, ARUGULA, MUSTASA, KANGKONG, KALE, CABBAGE
✅Fruits: Avocado, Strawberry, Blueberry at Lemon lang ang puede 🥑 🍓 🍋
✅Milk- Almond milk/Coconut Milk (Gata)
✅Sugar substitute - STEVIA, EQUAL GOLD, TRUVIA, SWERVE, LAKANTO, MONKFRUIT, ERYTHRITOL,XYLITOL
✅Oil- LARD (pinagmantikaan ng taba ng baboy or mantika ng balat ng manok), COCONUT oil, MCT oil, OLIVE oil, pure GHEE, BUTTER, Palm Oil
✅Butter- Anchor, Magnolia Gold, Kerry Gold
✅Cream - NESTLE CREAM, MAGNOLIA 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, MACADAMIA, PECAN ,PEANUT limit 1 handful
✅Tuna- CENTURY tuna, GOLD SEAS in water/brine/olive oil po ang allowed!
✅Chocolate- 85-90% Lindt, COCOA RICOA or HERSHEYS
✅Condiments - ASIN, IODIZED SALT, SEA SALT, HIMALAYAN SALT, PEPPER, BASIL, ITALIAN SEASONING, PARSLEY, OREGANO, LAUREL, S**A - ACV, PINAKURAT, PAOMBONG, PATIS, BAGOONG ISDA, ALAMANG, bawang at sibuyas usually puede naman lahat except curry in moderation ok
✅Palaman- Almond butter, peanut butter (all unsweetened) - in moderation
✅Cheese - pwede naman halos lahat CHEDDAR cheese, GOUDA, PARMESAN, MOZARELLA at CREAM cheese basta in moderation po🧀 Local Brands: CHE-VITAL ,QBB, Ques-O
✅Yogurt - plain greek yogurt in moderation
✅Gums/mints - Pur gum, Xylitol
✅Alcohol- Para sa keto-manginginom Vodka,Rhum, Whisky,Tanduay, Empi lights, Gin Bilog, Soju puede pero magyaya kayo!
✅Colon cleanser: Chia seeds, flax seeds, Psyllium husk, Extra Virgin Olive Oil + Lemon
💊Take all vitamins/gamot during feasting window/time. If taking medication, wag muna mag IF, focus on LC foods.
🔴✅"Bawal po muna ang Fasting sa Newbies", Sanayin muna ang sarili sa Low Carb Food hanggang maging Fat-adapted
✅Sample ng pinakamadaling fasting 12:12 or 16:8 (you can change the time depende sayo) 🔴(Bawal muna sa newbie)
✅Kung nag 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! (Veggies/Keto Pastries)
✅BPC/KETO Coffee - on feasting time only nakaka beak ng fast ang BPC and equivalent na sya ng isang meal
✅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 (see album sa mga out na sugar) Out po yan
📌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.
👊🏻👊🏻👊🏻
📌SIMPLEHAN PA NATIN SAMPLE ULAM NA PASOK SA LOWCARB
-Adobong Atay Balunan (coco aminos)
-Adobo Manok, Baboy (coco aminos)
-Adobo sa Puti
-Adobong Pusit
-Alimasag steam/ginataan
-Ampalaya with Giniling or Egg
-Bangus sinigang, Paksiw
-Bagnet
-Baked Tahong
-Bbq isaw laman, liempo,tenga etc
-Bicol Express
-Binagoongang Baboy
-Beef Steak
-Beef Stroganoff w mushrooms
-Bulalo
-Buttered Shrimp
-Callos
-Chicken Afritada
-Chicken Curry
-Chicken Feet lahat ng klase ng luto
-Chopseuy
-Cordon Bleu chicken ham cheese sa almond flour
-Diningdeng (saluyot, okra, ampalaya)
-Dinuguan
-Embutido Home made walang harina
-Estofado
-Fried Chicken
-Fried Liempo
-Frog legs
-Ginataang Manok
-Ginisang Sayote w/ Giniling
-Ginisang Kangkong, Pechay
-Home made Longganisa
-Home made Tocino
-Igado
-Kaldereta basta tomato paste ang gamit
-Kare kare Tuwalya, Buntot, Pata
-Kilawin isda, baboy
-Laing sa gata
-Lechon Baboy, Manok, Baka
-Lengua
-Mechado
-Menudo (tomato paste)
-Morcon
-Nilagang Baboy, Baka
-Paksiw isda, baboy kahit ano
-Pakbet (walang kalabasa)
-Papaitan
-Pigar pigar
-Pochero
-Sinampalukan manok, baboy, baka
-Sinigang Baboy, Hipon, Salmon, Baka
-Salad
-Sarciado maraming itlog
-Seaweeds (Arocep) w/ kamatis
-Siomai (homemade)
-Sisig baboy, chicken, bangus
-Steak
-Tanigue steak
-Tapa Kabayo, Baka, Damulag
-Tortang Alamang, Dulong, Dilis, Mega
-Tortang talong
-Togue guisado may giniling bell pepper
-Tuna belly
-Unli Crabs kahit may aligue
-Sarciadong maraming itlog
Source: PINOY KETO 101
