16/02/2024
Thank you Lord, 2 months and 16 days no rice, buhay pa, and the result looks good.
Guys sa gusto mag low carb or sa mga newbie pakibasa below:
Disclaimer: Guide listing below is not mine.
Rvin Sunga CTTO..
LOW CARB/KETO & 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, 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/Lowcarb 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, PALM OIL (from sustainable sources)
✅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 LowCarb 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.
LOW CARB/KETO & 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, 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/Lowcarb 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, PALM OIL (from sustainable sources)
✅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 LowCarb 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.
