Ehver Fitness Routine

here are some healthy food ideas to prepare❤️❤️🤗

💚Low Carb Food guide💚

Ano daw ang ketogenic diet
✔✔✔Paki basa nalang po..

(c) LCIF International -Fb Group

to start low carb?


For newbies: (how to start)

LOW CARB & INTERMITTENT FASTING
❌NO RICE (lahat ng klase ng rice hindi po 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
❌Any SOY are not allowed (tofu at soy sauce at 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, 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 po ang 3-in-1 coffee, milo, nestea etc.
❌Bawal po ang Beer(hard puede)
❌Bawal po ang HONEY
❌Umiwas po sa PROCESSED foods

FASTING TIME - black coffee, tea and water (no sugar added)
🍽 Feasting: Meat, Eggs, Seafoods, Cheese

✅NUTS- ALMONDS, Cashew, Pecans, Walnuts, Pistachios
✅SUPERFOODS- Chia Seeds, Flaxseeds, Quinoa,Sunflower Seeds, Pumpkin Seeds

✅Bread - Almond bread, coconut bread, cloud bread , flourless bread (only almond & coconut flour are allowed)
✅Desserts- KETO/LC cheesecake, keto/lc shakes (berries & avocados) , keto/lc chocolates, Keto/lc cakes
✅Best food choices - meat like beef, pork, chicken, seafoods and egg!(bacon, chicharon,sisig,lechon 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)
✅Kewpie Mayo o homemade mayo are the best
✅Best low carb veggies - cauliflower, spinach, bokchoy, petchay, brocolli, zucchini, arugula, kale ,cabbage, lettuce, mushroom
✅Fruits: Avocado, Strawberry at Lemon lang ang puede 🥑 🍓 🍋
✅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 agriculture)
✅Cream - APC, WHIPPING CREAM
✅Noodles - shirataki noodles
✅Pamalit sa toyo - Coco Aminos
✅All nuts in moderation
✅Tuna in water/brine/olive oil po ang allowed!
✅100 % cocoa unsweetened RICOA or HERSHEYS
✅Condiments - asin (if available pink himalayan salt), pepper, patis bagoong alamang isda, bawang at sibuyas pero wag naman papakin hehehehe!
✅Almond butter, peanut butter, cashew butter (all unsweetened) - in moderation
✅Cheese - pwede naman halos lahat cheddar cheese, 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,Gin Bilog puede
✅STEVIA during fasting- YES but make sure po that the stevia doesn't have maltodextrin and any hidden sugars.

💊Take all vitamin/gamot during feasting window/time. If taking medication, wag muna mag if, focus on LC 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 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 yung mga zero carbs like meat, karne, itlog”
📌Pero 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 pro lowcarb/keto doctor monitor you while on this journey if taking meds or with existing medical condition.


Please like our page and Shop for keto products.

Pag may nagtanong how to start, kindly tag them here or share the hashtags:

Love yourself enough to live a healthy lifestyle💞