KETO PHILIPPINES PART 1

 

FIRST DAY PO BA???

DI MO ALAM PAANO??? ETO PO OH!!!

BASAHIN MO LANG, PROMISE, MADAMI KANG MATUTUNAN!!

KETO LOWCARB BASICS!!!

PARA HINDI NA MAHIRAPAN KUNG ANO ANG DAPAT ALAMIN. ANDITO NA PO LAHAT 😊

Una, kelangan sure ka na sa gagawin mo  

TYPES of KETO:

• STRICT KETO - counts all macros, does not eat processed foods

• DIRTY/LAZY KETO - doesn’t track all macros, still eats processed food as long as you are still within macros

KETO FOOD MACROS:

• 70% fat – 25% protein – 5% carbs

ANO ANG MGA BAWAL?

• RICE – lahat ng klase ng rice, hindi pwede, kahit pa anong kulay nyan. Sa nag-uumpisa pa lang, unti-unti alisin ang kanin at palitan ng gulay.

• SUGAR – lahat ng klase ng asukal, honey, syrup ay hindi po pwede

• ANYTHING MADE OF REGULAR FLOUR – kahit pa wheat yan, hindi po pwede. (Pasta, Biscuits, Baked Goods, Bread, etc.) Check ingredients, pag hindi ALMOND or COCONUT FLOUR, IWASAN!

• GRAINS, BEANS & LENTILS – corn, oatmeal, munggo, peas, beans, quinoa, barley, rye

• FRUITS – lahat ng fruits except coconut, berries, lemon, avocado and olives. Out po ang BANANA!!

• HIGH CARB VEGGIES – kalabasa, potato, kamote, gabi, cassava, beets at lahat ng rootcrops. Ang carrot at singkamas ay IN MODERATION

• SOY – tofu/tokwa, taho, soy sauce, miso, soybean oil, toyo, oyster sauce, Kikkoman sauce. Basta anything na may SOY, BAWAL!!

• MILK – kahit anong milk pa yan, mataas ang carbs & sugar content except Almond or Coconut Milk

• OIL – Corn oil, Sunflower oil, Canola oil, Vegetable oil, Margarine, Shortening, Rapeseed oil, Safflower oil, Walnut oil, Soybean oil

• 3-in-1 COFFEE, MILO, PACKED JUICES – may sugar, so hindi po talaga pwede!

• BEER – may option naman para sa mga keto-manginginom

ANO ANG MGA PWEDE KAININ?

• MEAT – beef, pork, chicken, seafoods – lahat ng klase!

• INTERNALS – atay, bituka, tuwalya, baga, bulaklak – pwedeng pwede!

• BACON – uncured or from fresh section ng supermarket/grocery

• EGG – kahit anong egg pa yan, chicken egg, balut, penoy, pugo, salted egg, century egg, ostrich egg if bet mo! 😛

* PROCESSED FOOD – if dirty keto, in moderation, PERO! Iiwasan hangga’t maari

• BREAD – anything made of ALMOND or COCONUT FLOUR

• LOW CARB VEGGIES - cauliflower, spinach, petchay, brocolli, bokchoy, zucchini, arugula, kale, cabbage, lettuce, mushroom, asparagus, cucumber, eggplant, Brussel sprouts, bellpeppers, spaghetti squash

• MILK – Almond Milk, Coconut Milk (Gata), Walnut Milk – basta UNSWEETENED

• FRUITS – Avocado, Berries, Lemon, Coconut and Olives

• SWEETENER – Stevia, Equal Gold, Truvia, Swerve, Lakanto, Monkfruit, Erythritol, Xylitol – check ingredients, avoid MALTODEXTRIN & DEXTROSE

• MAYONNAISE – Avocado Oil-based preferably. But Keypie Red Regular, Lady’s Choice Dark Blue are okay, in moderation. Homemade is the best!

• OIL – Coconut Oil, Palm Oil, Lard, Olive Oil, Pure Ghee, Butter, MCT Oil

• CREAM – All-purpose cream, Heavy Cream, Whipping Cream, Sour Cream, Greek Yogurt (unsweetened)

• NOODLES – Shirataki/Konjac Noodles

• SOY SAUCE REPLACEMENT – Coco Aminos

• NUTS – handful/sandakot lang!

• TUNA – in water/brine/olive oil

• COFFEE – plain black, brewed coffee, bulletproof coffee

• TEA – any tea brands basta plain tea and not sweetened

• COCOA – 100% pure cocoa – Ricoa, Hersheys or any baking cocoa

• CONDIMENTS – asin (pink Himalayan salt if available), pepper, patis, suka, bagoong alamang, bagoong isda, bawang, sibuyas, luya, sili

• PALAMAN – Almond Butter, Peanut Butter, Cashew Butter – basta unsweetened or using keto sweeteners – in moderation. If homemade, much better

• CHEESE – all kinds of cheese are okay, in moderation – cheddar cheese, parmesa, mozzarella, cream cheese, brie, cottage cheese, blue cheese, gouda, swiss cheese, mascarpone. Recommended local brands – Ques-O, Che-vita;. QBB, Emborg

• ALCOHOL – para sa mga keto-manginginom! Lahat ng hard! Vodka, Rhum, Whiskey, Gin, Tequila. Red/White Wine – Pinot Noir, Chardonnay, Cabernet Sauvignon – avoid anything sweet!

• CHIA & FLAX SEEDS – take during feasting

• MULTIVITAMINS & SUPPLEMENTS – to supply the nutrient deficiency

• WATER – drink a lot of water, we need atleast 4 liters a day, add a pinch of salt if possible.

• ELECTROLYTES – Gatorade G Active, Powerade Zero, Pickle Juice, water with salt/Himalayan salt or ACV

NOTES:

• FASTING: Fasting is not advised for newbies. pag fat adapted ka na, kusa papasok sa fasting state katawan mo meaning mas matagal ka bago makaramdam ng gutom. For now just make sure that you eat 70% fat 25% protein 5% carbs and remember to eat when hungry, stop when full, eat slowly and drink water often.

• EXERCISE: this will help speed up weight loss and tighten loose skin

• CARB INTAKE: Limit to 20g per day!

• Laging magbasa ng Nutrition Facts & Ingredients (make sure Low Carb, 0 sugar and avoid OUT ingredients), avoid hidden sugar like DEXTROSE & MALTODEXTRIN

• If you still need help, use the search function. Pag wala pa din ang sagot, magtanong!

Vegetables (Carbohydrate Source)

Here is the list of low carbs, non-starchy vegetables that you can eat on a keto diet

Alugbati – Malabar spinach

Ampalaya – Bitter melon

Asparagus

Bawang – Garlic

Bitsuelas – Baguio Bean

Brocolli

Carrot – This is a bit debatable, carrots have high glycemic index, but very low glycemic load, you need to eat at least a pound of carrots to spike your insulin.

Cauliflower

Kalabasa – Squash

Kamatis – Tomato

Kangkong – Water spinach

Kinchay – Chinese celery

Kundol – Winter melon

Labanos – Radish

Labong – Bamboo shoot

Letsugas – Lettuce

Linga – Sesame

Luya – Ginger

Luyang dilaw – Turmeric

Malunggay – Moringa

Mustasa – Mustard

Okra

Patani – Lima bean

Patola

Pechay – Bok Choy

Pechay Baguio – Napa cabbage

Pipino – Cucumber

Puso ng saging – Banana heart

Repolyo – Cabbage

Saluyot – Jute

Sayote

Sibuyas – Onion

Murang Sibuyas – Green onion

Sigarilyas – Winged bean

Singkamas – Jicama

Sitsaro – Sugar pea

Talong – eggplant

Toge – Bean sprouts

Upo – Bottle gourd

Wansoy – Cilantro

Zucchini