KETO PHILIPPINES PART 2

 

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How to start:

LOW CARB/KETOGENIC DIET & INTERMITTENT FASTING

❌❌❌The Bawals❌❌❌

Listahan ng High Carb Foods:

❌IWASAN ang RICE (white, red, black, brown, slimming etc)

❌IWASAN ang SUGARS (pati HONEY, COCO SUGAR at MUSCOVADO po hindi pwede). Other names include Maltodextrin, Dextrose, Lactose, Sucrose, High Fructose Corn Syrup.

❌IWASAN ang ang PASTA, ALL PURPOSE FLOUR, BISCUIT, CRACKERS.

❌IWASAN ang MUNGGO, PEANS, BEANS & LENTILS.

❌IWASAN ang PRUTAS maliban sa mga low carb, low sugars sa baba.

❌IWASAN ang ROOTCROPS like patatas, kamote, gabi etc.

❌IWASAN ang ANIMAL MILK.

❌IWASAN ang GRAINS like CORN, OATS, WHEAT etc.

❌IWASAN ang SUGARY DRINKS like 3-in-1 coffee, powdered milk drinks and ice tea etc.

❌IWASAN ang po ang Beer (not unless low carb beers, pero limit pa din sa alcohols)

❌❌LOW CARB pero OUT.

❌IWASAN ang SUNFLOWER oil, CANOLA oil, VEGETABLE oil and other SEED oils.

❌IWASAN ang din ang MARGARINES.

❌IWASAN ang ang mga cheese na main ingredient is Vegetable oil and Water.

❌IWASAN ang SOY products (tofu, soy sauce, soy protein at taho).

❌Umiwas po sa PROCESSED foods.

Though low carb, they may cause inflammation na isa sa iniiwasan natin not only sa Keto Diet. Ilang examples nito ay CANNED GOODS, PROCESSED MEATS AND OVERLY PROCESSED PRODUCTS. Personally kong kinakain ito if for emergency and walang naiprepare na food.

❌❌❌ In short, if may ASUKAL or ARINA iwasan muna. Itanong sa seller or waiter if kinakailangan.

✅✅✅ The Fightings ✅✅✅

✅Best food choices - Meats ( Baka, Baboy, Manok, Tupa, Kambing etc) at Isda (any type ng isda)

✅Bread - basta gawa sa low carb ingredients like ALMOND FLOUR, COCO FLOUR etc.

✅Desserts- any as long as approved ang ingredients ( have 1 to 2 pcs/slice a day)

✅Eggs: Manok, Pato, Balot, Penoy, Pugo, Ostrich, Salted Egg, Century egg.

✅Seafoods: Crab, Lobster, Shrimp, Pusit, Pugita, Tahong basta lamang dagat.

✅Fighting ang laman loob (like atay, bituka, tuwalya, chicharong bulaklak).

✅Mayo - any regular variant ay fighting.

✅Best low carb veggies - DARK GREEN LEAFY VEGETABLES or you can have - CABBAGE, CAULIFLOWER, BROCOLLI, PETCHAY, KANGKONG, TALONG, MALUNGGAY, BOKCHOY, MUSTASA, PIPINO, ZUCCHI..ZUCHI..ZUKI (BASTA YUNG MUKANG PIPINO TAPOS ZUKINI ANG BASA), LETTUCE, MUSHROOM, TOGE, LABANOS.

✅Fruits: AVOCADO, and a little bit of TOMATOES, STRAWBERRY and LEMON lang ang pwede.

✅ALMOND MILK/ COCONUT MILK (Gata)

✅Sugar substitutes - (EQUAL GOLD,NATURALS STEVIA) - approved sweetener ingredients/raw materials STEVIA, MONKFRUIT, ERYTHRITOL, XYLITOL, SUCRALOSE, ASPARTAME, ACESULFAME K

✅Oil - LARD, COCONUT OIL, OLIVE OIL, PURE GHEE, BUTTER, PALM OIL (from sustainable agriculture).

✅Cream - APC, Heavy cream, Whipping cream, Kakang Gata.

✅Noodles - SHIRATAKI NOODLES.

✅Toyo substitute - COCO AMINOS.

✅All NUTS in moderation ( a handful would do. swerte if malaki ang kamay).

✅Tuna in water/brine/olive oil po ang allowed (pick the ones without soy protein).

✅100% cocoa unsweetened cocoa.

✅Condiments - ASIN (if available pink himalayan salt), PEPPER, PATIS, SUKA, BAGOONG ALAMANG/ISDA, HOT SAUCE, MUSTARD, SPICES.

✅Panggisa - LUYA, BAWANG, SIBUYAS.

✅Almond butter, peanut butter, cashew butter (all unsweetened) - in moderation.

✅Cheese - all hard cheeses like cheddar cheese, parmesan, mozarella. Cream cheese is okay too. Basta in moderation (30g a day or 2 to 3 slices)

✅Yogurt - PLAIN/GREEK YOGURT in moderation. huwag Greek style kasi may added sugars ito.

✅Ketomador options: VODKA, TEQUILA, WHISKEY, BRANDY, GIN (hard drinks). Wine - CHAMPAGNE has the lowest carb pero isang baso lang. Beer go for light beers.

✅Chia seeds/ flax seeds meal

✅✅BASIC INTERMITTENT FASTING:

"Kumain pag gutom, tumigil pag busog"

✅Start with three meals a day, no snacks.

✅Pwede during Fasting - TUBIG, black coffee, tea, asin or any food na walang calories.

✅Feasting - (Oras ng kainan): Karne, Itlog, Low carb drinks, Isda, Gulay and low carb nice to haves. In short, KILIG!

💊Take all vitamin/gamot during feasting window/time. If taking medication, wag muna mag fasting, focus on low carb foods and your medicine schedules.

✅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)

✅BPC/KETO Coffee - on feasting time only

Notes:

📌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!

📌Check for hidden sugar like DEXTROSE & MALTODEXTRIN ✖

📌Not all low carb FOODS 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 YOU CAN yun ang mga MEAT, ISDA, ITLOG.

📌Again, make sure to 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 knowledgeable lowcarb/keto doctor monitor you while on this journey if taking meds or with existing medical condition.

📌Lastly, sa lahat ng diet/ pagpapapayat, PORTIONING is always the key.

✅✅SIMPLEHAN PA NATIN SAMPLE ULAM NA PASOK SA LOWCARB✅✅

**basta walang sugar, arina, starch or ibang high carbs ingre na dinagdag**

-Adobong Atay Balunan (coco aminos)

-Adobo Manok, Baboy (coco aminos)

-Adobo sa Puti

-Adobong Pusit

-Alimasag/Alimango 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 (walang cornstarch added)

-Cordon Bleu chicken ham cheese sa almond flour

-Dinakdakan

-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 or baboy 

-Pakbet 

-Papaitan

-Pigar pigar

-Pochero

-Porkchop

-Sinampalukan manok, baboy, baka

-Sinigang Baboy, Hipon, Salmon, Baka

-Salad 

-Sarciado maraming itlog

-Seaweeds

-Siomai (homemade)

-Sisig baboy, chicken, bangus

-Steak

-Tanigue steak

-Tapa 

-Tortang Alamang, Dulong, Dilis

-Tortang talong

-Togue guisado may giniling bell pepper

-Tuna belly 

*iconsider na dirty lc basta low carb ang ingre, pero di alam if may processed na ingredients.

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