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crispeel · 4 years

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LOW CARB & 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, PALM 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/LC 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

✅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 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 ✖

#lcif

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crispeel · 4 years

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Low Carb and Intermittent Fasting: Everything you need to know

This is a diet plan that cycle between a fasting and non-fasting period over a particular time. Intermittent fasting combined with a low carb diet is effective in accelerating fat burning while reducing insulin levels in the body. When insulin levels drop, the amount of fats stored in the body also decreases given the fact that insulin works as the fat storing hormone.

Intermittent fasting comes with numerous options to suit different lifestyles. You can choose to start with a short 16 hours fasts and increase your fasting duration with time. When you fast for 16 hours, you only have an 8-hour eating window.

Most people who have tried this form of fasting find that they do not feel as hungry as before. At the end of the day, they eat much less and lose weight in the process. Fasting is also useful in increasing body metabolism thanks to its body cleansing properties.

Intermittent fasting benefits

As highlighted above, intermittent fasting works great for weight loss. It has also been found that a single 24-hour fast is capable of increasing HGH levels by over 1000%. HGH is essential for muscle building meaning that you will gain more muscle if you fast. High HGH levels are also associated with skin thickening. This possibly explains why people practicing this form of fasting enjoy beautiful and supple skin.

Numerous studies have also shown that fasting promotes stem cell production. These cells replace the worn out cells in the body and the higher your stem cell production, the younger you will look.

Why take foods that are low in carbs

Intermittent fasting comes with numerous health benefits, but it has one main drawback- unstable sugars. People who take a lot of carbs experience unstable sugars, and the effects range from low energy levels to cravings that may lead to binge eating. Unstable sugars may also be dangerous for people with certain conditions.

When you take a diet that is low in carbohydrates, your body starts to utilize fats for energy. This means that if you want to lose weight, your efforts will bear more fruits if you combine fasting and a diet that is low in carbohydrates.

Conclusion

Fasting and a diet that is low in carbs are a match made in heaven. These two have helped many reach their weight loss goals and maintain their ideal weight without counting the calories. Change your diet today and consider fasting at least once a week if you want to lose some pounds and ensure your overall body health. This is one of the quickest ways of getting rid of that stubborn weight you have been trying to shed for ages.

Source: Capital Lifestyle

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crispeel · 4 years

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Low Carb Diet for Beginners

A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta and bread. Instead, you eat whole foods including natural proteins, fats and vegetables.

What is low carb?

A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a keto diet.4

For decades we’ve been told that fat is detrimental to our health. Meanwhile low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This has likely been a major mistake, that coincided with the start of the obesity epidemic.5 While this doesn’t prove causation, it’s clear the low-fat message didn’t prevent the obesity increase, and it is possible it contributed.

Studies now show that there’s no reason to fear natural fats. Instead, on a low-carb diet fat is your friend. Simply minimize your intake of sugar and starches and you can eat all the fat you need to feel satisfied.7

When you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop.8 This helps increases fat burning and makes you feel more satiated, thereby naturally reducing food intake and promoting weight loss.

Studies show that a low-carb diet can make it easier to lose weight and to control your blood sugar, among other benefits.

The basics

Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter). Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).

Eat when you’re hungry and stop when you’re satisfied. It can be that simple. You do not need to count calories or weigh your food. You don’t need low-fat products.

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