Low carbs and intermittent fasting

I have tried different method on how to loose weight but the most useful and helped a lot is by low carbs and intermittent fasting. I used to workout whenever I feel like to loose weight by doing P90 exercises but due to my work now going home late daily I can’t workout.
I tried chinese medicine for a week and it did help but it costs some money until my cousin introduced me to low carbs diet and joined the Facebook group LCIF Philippines.
Here is a guide but it is in mixed tagalog and english and credit goes to the owner of this guide

STRICTLY NO HIGH CARBS (HC) FOODS!

Andyn na po lahat ng basic at pinakasimpleng paliwanag! 

🤩🤩🤩🤩(“You can save & repost & print pero wag nio naman po angkinin parang kayo ang gumawa at nagpakahirap,2 member medyo inedit pa at ngdagdag konti tapos tinangal pangalan ko at wala man lang nakasulat na REPOST”)🤩🤩🤩🤩✅Ugaliin po natin magcheck ng NUTRI FACTS & INGREDIENTS sa mga binibili natin(make sure low carbs & 0 sugar) para d masayang! 

Check for hidden sugar like DEXTROSE & MALTODEXTRIN 

For newbies: (how to start)

LOW CARB INTERMITTENT FASTING

NO RICE (lahat ng klase ng rice hindi po pwede)

NO SUGAR (pati coco sugar at muscovado po hnd pwd)

➡️FASTING TIME – black coffee, tea and water (no sugar added)

 Bawal ang PASTA,OATMEAL,WHEAT FLOUR, ALL PURPOSE FLOUR, BISCUIT(like skyflakes)

 Bawal din ang munggo (HC), yung Toge daw po pwede in moderation

Any kind of saging at kamote hindi pwd!

Mga high carbs na veggies hnd pwd like kalabasa,patatas at carrots

Any soy are not allowed (tofu at soy sauce at taho)

 OYSTER SAUCE, KIKOMAN SOY SAUCE ,COCOCNUT BRAND SOY SAUCE , SILVER SWAN SOY SAUCE , DATU PUTI SOY SAUCE (BASTA “SOY” BAWAL OK)

Fresh milk/skim milk/whole milk/soy milk/evap/condense – hnd po pwede mataas ang carbs & sugar content

Peas, corn, beans, lentils and quinoa are not vegetables and contain more carbohydrates than vegetables. Be careful with them on a strict low-carbdiet, They are not good low-carb options.

NO sunflower oil, canola oil,palm oil,vegetable oil

Bawal po ang 3in1 coffee,milo,nestea etc.

Bawal po ang honey

Umiwas po sa processed foods

🍽 Feasting: No rice, no bread (if gawa sa almond & coconut flour at lc pwd po in moderation)

Bread – Almound 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 choice to eat – meat,like beef,pork chicken,seafoods and egg!(bacon,chicharon,lechon oh db ang sarap?)🥩🍗🥓🥚🍳🍖

 Pwede po ang laman loob (like liver,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(photos down)🥦🍄

Almond milk/Coconut Milk (unsweetened)

 Sugar substitute – STEVIA, EQUAL GOLD(EQUAL CLASSIC IS NOT ALLOWED) , ERYTHRITOL,XYLITOL

Oil- lard,coconut oil,mct oil,olive oil,pure ghee,butter

Cream – APC, WHIPPING CREAM

Noodles – shirataki noodles

Pamalit sa toyo – coco aminos

All nuts in moderation

Fruits – Avocado and berries and lemon in moderation🥑🍓🍋(wag nio na po tanungin kung pwede ibang prutas it’s a NO)

Tuna in water/brine/olive oil po ang allowed!

100 % cocoa unsweetened

Condiments – asin (if available pink himalayan salt), pepper, patis etc. Pwd bawang at sibuyas pero wag naman papakin hehehehe!

Almond butter,peanut butter,cashew butter,almond milk (all unsweetened) – in moderation

Cheese – pwd naman halos lahat cheddar cheese ,parmesan,mozarella at cream cheese basta in moderation po🧀

Yogurt  – plain greek yogurt in moderation

STEVIA during fasting- YES but make sure po that the stevia doesn’t have maltodextrin and any hidden sugars.

Chia seeds/ flax seeds meal

💊Take all vitamin/gamot during feasting window/time

Sample ng pinakamadaling fasting 16:8 sa photos!(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)

We are only allowed upto 20 grams of carbohydrates per day!

BPC/KETO Coffee- on feasting time only

“Mga sis not all LC FOODS pwede mo kainin ng unli.. kasi we are only allowed 20 grams of carbs per day.. ung nababasa niong unli kain un ung mga zero carbs like meat!”


 
I was able to loose weight from 88kgs to 76kgs using dirty LC method. For the first week I am eat 3 meals a day, second week TMAD (2 meals a day) and my third week OMAD (one meal a day). I was able to reach my goal weight within 4 to 5 weeks! I currently doing casual LC and I was able to maintain my weight.
Here are videos from LCIF Philippines

Paano gawin ang low carb diet?

▶️  https://bit.ly/2LApynJ

Ano ang pwedeng kainin sa low carb diet?

▶️ https://bit.ly/2YZtXDH 

Ano ang pinagkaiba ng keto sa low carb diet?

▶️ https://bit.ly/32GfRJD 

Ano ang Intermittent Fasting?

▶️ https://bit.ly/2JHG9Ue 

Gaano katagal ba dapat ginagawa ang intermittent fasting?

▶️ https://bit.ly/2O8yF11 

Pwede ko ba gawin ang low carb diet?

▶️ https://bit.ly/2Z2qx3b

Hindi ba nakakasira ng kidney ang low carb diet?

▶️ https://youtu.be/Y7I0GbgrZNI

Hindi ba nakaka-stroke ang taba?

▶️ https://bit.ly/2GnNbeR

Masama ba sa mataas ang cholesterol ang low carb diet?

▶️ https://bit.ly/32S52Ey

Masama ba sa may gallbladder problem ang low carb diet?

▶️ https://bit.ly/2K0dzN1

Pwede ba ang low carb diet sa buntis?

▶️ https://bit.ly/2Gpqx5R

Pwede ba ang low carb diet sa breastfeeding moms?

▶️ https://bit.ly/2JMfINz 

Bakit nag-stall/bumagal ang weight loss ko while doing LCIF?

▶️ https://bit.ly/2y0vYn4 

Goal weight na ako, what’s next?

▶️ https://bit.ly/2Y7cZBS

Paano magbasa ng nutrition facts/label if you are doing low carb diet?

▶️ https://bit.ly/2YixgIX 

Pwede ba mag cheat sa low carb diet?

▶️ https://bit.ly/2JUKzpP

Pwede ba ang mga supplements pag ginagawa ang low carb diet?

▶️ https://bit.ly/30TjXfX 

Paano pag nakaroon ng keto rash?

▶️ https://bit.ly/2Y8Tw3Q

Bakit sumasama ang pakiramdam ko nung nag low carb ako?

▶️ https://bit.ly/30MUGUm

What do you think about this post?