Please read carefully before asking!

" NO CHEAT DAY "

STRICTLY NO HIGH CARBS (HC) FOODS!
Andyn na po lahat ng basic at pinakasimpleng paliwanag!
🤩🤩🤩("You can save & repost & print")🤩🤩🤩🤩
✅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 & LACTOSE ✖
For newbies: (how to start) - as much as possible focus muna kayo sa MEAT,EGG & SEAFOODS

➡️FIRST sanayin muna ang katawan natin sa LC foods kapag ok na pwede mo ng sabayan ng IF :)

LOW CARB INTERMITTENT FASTING

❌NO RICE (lahat ng klase ng rice hindi po pwede) - syempre bawal mga kakanin/suman gawa yan sa rice
flour/bigas/harina/sugar
❌NO SUGAR (pati coco sugar at muscovado po hnd pwd)
➡️FASTING TIME - black coffee, tea and water (no sugar/no butter/no apc/no mct oil/no coconut oil added),others
use Artificial sweetener like STEVIA(for me this the safest one) & EQUAL GOLD!
➡️ WATER WITH LEMON/CALAMANSI is Not Allowed during fasting... during feasting you can drink it in moderation
➡️SUGAR is different from LC/ARTIFICIAL SWEETENERS
❌ Bawal ang PASTA,OATMEAL,WHEAT FLOUR, ALL PURPOSE FLOUR, CORNSTARCH, BISCUIT(like
skyflakes)
❌ Bawal ang PANCIT CANTON,PANSIT BIHON,SOTANGHON,MISWA
❌NO TO LUMPIA WRAPPER,NO TO SIOMAI/MOLO WRAPPER, NO TO ORDINARY PITA BREAD(Like
shawarma wrapper) /NO TO BREAD CRUMBS- you can used seaweed wrapper and keto flat bread instead!
❌ 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 ,patatas at carrots,sa kalabasa pwede siya in moderation pero kung kaya
mo iwasan mas maganda medyo may kataasan kasi ang carbs nia lalo na kung strict LC ka!
❌Any soy are not allowed (tofu at soy sauce at taho)
❌ Bawal po margarine (star margarine, dari creme)
❌ 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
❌ NO Buko JUICE & MEAT (laman ng buko)
❌ NO TO POWDERED JUICE,POWDER MILK, OR ANY 3 in 1 or instant drinks like c2 & nestea (most of them are
high in sugar)
*Nestea 0/coke zero/rite n lite in moderation (but for me avoid mo na lang kung kaya nio)
❌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 (lahat ng klase ng egg CHICKEN EGG DUCK
EGG QUAIL EGG OSTRICH EGG BALOT PENOY SALTED EGG- SIGE HANAP NA DIN NG DRAGON EGG
hehehehe)!
(bacon,chicharon,lechon oh db ang sarap?)🤩🍗🤩🤩🍳🍖
✔ Pwede po ang laman loob (like liver,chicharong bulaklak) or any part ng hayop kahit paa at leeg ;)

✔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
✔Oil- lard,coconut oil,mct oil,olive oil,pure ghee,butter, lauric oil
✔ Butter - ANCHOR UNSALTED BUTTER, KERRY GOLD BUTTER, MAGNOLIA GOLD
✔Cream - APC, WHIPPING CREAM (Nestle all purpose cream,magnolia all purpose cream)
✔Noodles - shirataki noodles
✔Gelatin - Agar-agar,KNOX, Ferna sugar free
✔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 (RICOA,HERSHEY's)
✔Condiments - asin (if available pink himalayan salt), pepper, patis etc. Pwd bawang at sibuyas pero wag naman
papakin hehehehe!
✔ ALAMANG (NO SUGAR ADDED), BAGOONG BALAYAN
✔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🤩 CHE-VITAL & QUES-O
✔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!"
For LCIF PHILIPPINES ONLY!!!!
Note: hindi po ako coach...hnd rin ako expert...yang post ko base sa experience ko!
If gusto nio po talaga maguide ng maayos at matutukan kayo meron po tayo mga coach!
Sa lahat po d2..ginawa ko po ito to help everyone esp newbies...

Yours truly :)

😀CARMINA M. LAXA 😀
✔✅✔Pwede nio naman po irepost at save o iprint... pero sana wag nio naman po angkinin na parang kayo ang
gumawa at nagpakahirap d2!
Yung iba medyo inedit pa obvious naman ito din un at ung isa dinagdagan lang ung dulo wala man lang pansintabi!
Respeto naman po!

ABBREVIATIONS/ACRONYMS (ctto)
https://m.facebook.com/groups/1704299572959787?view=permalink&id=1919407018115707

LC ESSENTIALS- D2 pwede kayo bumili/umorder

https://www.facebook.com/lowcarbmommy/

➡️OMAD - ONE MEAL A DAY

how is the OMAD diet?

“ One Meal a Day or OMAD is a way of eating that limits your daily meals to just a single feeding period. Usually, you
fast for about 22 hours and eat within 2 hours" - ako po 23:1 (23 hours fasting, 1 hour feasting)

➡️TMAD - TWO MEAL A DAY

"2 Meal Day is that by eating two meals a day - either breakfast and lunch or lunch and dinner - thus introducing a
daily 16-hour fasting period, you can retrain your body to become "fat adapted," meaning you burn stored body fat for
energy rather than depend on sugars from food."

✔SAMPLE MEAL: JUST USE LC APPROVES OIL SA PAGPRITO/PAG-GISA (pwede mo gamitin yung oil na galing
sa manok at baboy)
Wag masyado gawin kumplikado ang LC Foods :)

EGG/SALTED EGG
LC LONGANISA
MEAT
SEAFOODS(Fish,Shrimp,Crabs)
BACON
CHICHARON
NILAGANG BAKA/BABOY
TINOLANG MANOK
INIHAW/PRITO ISDA/BABOY/MANOK
PORKCHOP
LECHON KAWALI
PAKSIW NA ISDA/BABOY
ADOBONG PUTI BABOY/MANOK
GINILING NA BAKA/BABOY pwede gawin bola bola/patties
GINISANG PECHAY/REPOLYO
BICOL EXPRESS
DINUGUAN
BULALO
SINIGANG
Yan din naman food natin dati eh :)

SUPER DAMI! Simplehan lang natin... hnd mahal ang LC ginagawa lang natin kumplikado!