10/05/2024
HOW TO START LOW CARB & INTERMITTENT FASTING (LCIF)
⛔ MGA BAWAL NA PAGKAIN ⛔
RULE OF THUMB: 🚫Sugar 🚫Carbs 🚫Flours 🚫Processed Foods
❌RICE (all kinds of rice are not allowed)
❌SUGAR (all kinds of sugar are not allowed)
❌PROCESSED FOODS (chips, cured meat such as tocino and longganisa, cereals, canned goods, junk foods, etc.)
❌PASTA, OATMEAL, FLOUR, BISCUITS
❌FRUIT JUICES like Del Monte Pineapple juice, C2, Tang, EIGHT OCLOCK etc.
❌HIGH GLYCEMIC Fruits (apple, banana, grapes, mango, orange, etc.)
❌HIGH CARB and STARCHY VEGETABLES (kalabasa, patatas,carrots, etc.)
❌ROOT CROPS (kamote, ube, gabe, etc.)
❌BEANS AND LEGUMES (ex: monggo)
❌NO peas, corn, oats, lentils and quinoa. These contain more carbohydrates than vegetables. Be careful with them on a strict low-carb diet. They are not good low-carb options.
❌SOY Products (ex: tofu, soy sauce, taho, etc.)
❌OYSTER SAUCE, KIKOMAN SOY SAUCE, SILVER SWAN SOY SAUCE, DATU PUTI SOY SAUCE (anything with "SOY" is NOT allowed)
❌Fresh milk/ skim milk/ whole milk/ soy milk/ evap/ condense are NOT allowed because of high carbs & sugar content
❌NO SUNFLOWER Oil, CANOLA Oil, PALM Oil, VEGETABLE Oil, or any seed oils
❌MARGARINE
❌3-in-1 Coffee, Milo, Iced Tea, C2, etc. (bawal po any sugary drinks)
❌BEER (Hard drinks only)
❌Honey and artificial sweeteners
✅ MGA PASOK NA PAGKAIN ✅
RULE OF THUMB: 🆗Meat 🆗Eggs 🆗Seafood 🆗Leafy Vegetables 🆗Good Fats
✅BEST FOOD CHOICES: Beef, Pork, Chicken, Lamb, Turkey, Goat, Seafood, and EGG! BACON (uncured), LECHON, CHICHARON, SAMGYEOPSAL, BULALO, SISIG, ISAW, LIEMPO, BAGNET, MORCON, EMBUTIDO, BICOL EXPRESS, UNLI CRABS, UNLI STEAK 🥩🍗🥓🥚🍳🍖 🦀 🍤
✅Eggs: Balot, Penoy, Pugo, Ostrich, Salted Egg, Century egg
✅ALL SEA FOODS are allowed (be careful if you have allergies)
✅ Odd cuts and guts like chicken liver, giblets
✅Mayonnaise
✅BEST LOW CARB VEGGIES: cauliflower, spinach, bokchoy, petchay, brocolli, zucchini, kangkong, arugula, kale, cabbage, lettuce, sayote, toge
✅mushroom
✅Fruits: Avocado, Strawberry & Lemon 🥑 🍓 🍋
✅Milk- Almond milk/Coconut Milk (Gata)
✅OIL: LARD, COCONUT oil, MCT oil, OLIVE oil, pure GHEE, BUTTER
✅Cream - Nestle Cream, All Purpose Cream, WHIPPING CREAM
✅BLACK COFFEE ONLY
✅Tea (no sugar)
✅COCO AMINOS (replacement for Soy Sauce)
✅Nuts: ALMONDS, PILI, PECAN ,PEANUT (limit to 1 handful)
✅Any TUNA in water/ brine/ olive oil ang allowed
✅Chocolate - 100 % cocoa unsweetened 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 pwede naman lahat except curry in moderation
✅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
✅Yogurt - plain greek yogurt in moderation
✅Alcohol- Para sa keto-manginginom Vodka,Rhum, Whisky,Tanduay, Empi lights, Gin Bilog, Soju
🕐 DURING FASTING 🕐
✅BLACK coffee ✅GREEN tea ✅WATER
⚠ PAALALA ⚠
Take all vitamin/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)
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!
Ugaliin po natin magcheck ng NUTRI FACTS & INGREDIENTS sa mga binibili natin(make sure low carbs & 0 sugar) para di masayang ang effort.
Check for hidden sugar like DEXTROSE & MALTODEXTRIN — out po yan
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 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.
Ingat sa pag gamit ng mga SUGAR SUBSTITUTES and LOW CALORIE SWEETENERS. Kadalasan ang mga ito ay nakakapagpalala ng cravings at may studies din tungkol sa mga negative effects ng mga ito sa ating katawan.
