11/07/2024
CTTO
LOW CARB SAFE LIST GUIDE - NEWBIE
📌Aralin, intindihan, follow and focus sa guide.
📌Kung ano ang nasa list, yan lang ang kakainin.
📌Kumain ng 3x a day.
📌Kumain ng marami, magpaka busog ka.
📌Kumain ng protein, fats at kunting gulay.
📌Mag electrolytes para walang discomfort.
📌Since, newbie ka pa. BAWAL ANG FASTING.
📌Huwag magmadali. Trust the process.
📌No cheat day, sabi ko NO CHEAT DAY.
📌Ready mo, SARILI MO!
🍚 Kung rice is life ka. Huwag mong biglain na hindi kumakain ng rice. Hinay hinay lang hanggang masanay ka, na wala nang rice. Kaya namin, kaya mo rin, kaya mo!
💪 Kung naka adjust na ang katawan mo sa low carb at hindi kana maka feel ng gutom. Fat adapted ka na.
🏆 CONGRATULATIONS 👏 👏👏 Pwidi ka na mag FASTING. Pwidi kana mag TMAD ( Two Meals A Day)
Example: 16:8, 18:6, 20:4 and OMAD ( 23:1 )
☕️ 16 hours fasting. Pwidi ka uminon ng black coffee no sugar, tea, electrolytes and plain water.
🍳8 hours eating window. Kain ka nga low carb food mo na pasok sa safe list.
👇Ito lang lahat ang nasa safe list. Hindi ko na nilagay ang nasa Caution List at sa Danger List para hindi ka ma distract.
🥩ESSENTIAL FOOD : All Meat, All Egg, All Seafoods, Salt & Water.
📌MEAT & POULTRY PRODUCTS- Pork, Beef, Chicken, Lamb, Turkey, Eggs, Carabao Meat, Goat Meat, Horse Meat, other legal animal meats. - Unli kain
📌VEGETABLES- All green leafy vegetables, Eggplant, Cucumber, Peppers, Asparagus, Cauliflower, Broccoli, Cabbage, Pechay, Lettuce, Malunggay, Spinach, Kangkong. Spring Onions, Radishes- Small servings only
📌OIL - Coconut Oil, Olive Oil, Avocado Oil, Ghee, Lard, Grass-fed butter. Taba ng karne.
📌SEAFOOD - Fish, crustaceans, shells, seaweeds, oysters. All seafoods pasok
📌FRUIT- Limited to Avocado, Berries, Mature Coconut Meat,Tomato, Olives - In Moderation
📌NUTS AND SEEDS - Almonds, Pecan, Walnut, Macadamia, Brazil, Pine Nuts, Sunflower Seeds, Pumpkin seeds- In Moderation, Handful Only
📌SPICES - Cinnamon, B8W Peppers, Paprika, Nutmeg, Chill Powders and others are okay provided they do not contain sugar or processed oils.
📌SALT- Himalayan pink salt, lodized salt, table salt, rock salt.
📌VINEGAR - coconut/Tuba, Sugar cane, Apple Cider, Red Wine, Rice Vinegar, etc.
📌FLOUR ALTERNATIVE : Almond and Coconut Flour.
📌OTHER BAKING NEEDS: Psyllium Husk Powder, Xanthan Gum, Flaxseed Powder, Chia Seeds. In moderation
📌OTHER DRINKS: Plain coffee, tea or cocoa, Water with lemon zest, cucumber, mint/peppermint leaves
📌OTHERS: Sesame Seeds, Baking Soda, Baking Powder, Cream of Tartar.
📍Kung may medical condition ka, magpa check up ka muna sa Low Carb Doctor bago ka mag start para ma address ang sakit mo.
📍GOD BLESS AND GOOD LUCK SA JOURNEY MO!