Keto diet ☺

DI MO ALAM PAANO??? ETO PO OH!!!

BASAHIN MO LANG, PROMISE, MADAMI KANG MATUTUNAN!!

KETO LOWCARB BASICS!!!

PARA HINDI NA MAHIRAPAN KUNG ANO ANG DAPAT ALAMIN. ANDITO NA PO LAHAT 😊

Welcome to Keto Diet Philippines with Easy Recipe!!

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##### What is KETO? #####

Keto or Ketogenic diet is a Low Carb, High Fat and Medium Protein diet.

Daily meal should consist of 70% fat 25% protein 5% carbs, which translates to 20g net carbs!

##### TYPES of KETO #####

• STRICT KETO - Avoids anything in the OUT list. Does not eat processed foods. Eats organic, grass-fed, cage-free food. Uses an app to track macros and does calorie counting. Stays under 20g net carbs.

• LAZY KETO - Avoids anything in the OUT list. Does not eat processed foods. Stays under 20g net carbs. Eats only real/fresh food. May or may not track macros.

• DIRTY KETO - Avoids anything in the OUT list. Doesn’t track all macros, still eats processed food as long as you are still within macros. Kumakain sa labas kahit di sure sa ingredients, basta iniiwasan ang mga madaling ma-identify na OUT. Gumagamit ng mga ingredients na nahihirapang bumili ng keto options, i.e. Kewpie or Lady's Choice Mayo, Toyo and Seasonings. Stays under 20g net carbs.

##### KETO FOOD MACROS #####

• 70% fat – 25% protein – 5% carbs (20g net carbs)

##### ANO ANG MGA BAWAL? #####

❌• RICE – lahat ng klase ng rice, hindi pwede, kahit pa anong kulay nyan. Sa nag-uumpisa pa lang, unti-unti alisin ang kanin at palitan ng gulay.

❌• SUGAR – lahat ng klase ng asukal, honey, syrup ay hindi po pwede. Pati coconut at muscovado sugar ay hindi po pwede.

❌• ANYTHING MADE OF REGULAR FLOUR – pati cornstarch. kahit pa wheat yan, hindi po pwede. (Pasta, Noodles, Biscuits, Baked Goods, Junk Food/Chips, Bread, Pancit, etc.) Check ingredients, pag hindi ALMOND or COCONUT FLOUR, IWASAN!

❌• GRAINS, BEANS & LENTILS – corn, oatmeal, munggo, peas, beans, quinoa, barley, rye

❌• FRUITS – lahat ng fruits maliban sa coconut, berries, lemon, avocado and olives. Out po ang BANANA at KAMOTE!!

❌• HIGH CARB VEGGIES – kalabasa, potato, kamote, gabi, cassava, beets at lahat ng rootcrops. Ang carrot at singkamas ay IN MODERATION

❌• SOY – tofu/tokwa, taho, soy sauce, miso, soybean oil, toyo, oyster sauce, Kikkoman sauce. Basta anything na may SOY, BAWAL!!

❌• MILK – Fresh Milk, Full Cream Milk, Low Fat Milk, Soy Milk, Evaporated, Condensed, Powdered Milk, kahit anong milk pa yan, pati CREAMER! mataas ang carbs & sugar content except Almond or Coconut Milk

❌• JUICES - Powdered Juice, Bottled, Pouches/Tetra Pack - puro SUGAR po yun! Pati fresh juice - buko, orange, mango or other fresh fruit juices, OUT!

❌• OIL – Corn oil, Sunflower oil, Canola oil, Vegetable oil, Margarine, Shortening, Rapeseed oil, Safflower oil, Walnut oil, Soybean oil

❌• 3-in-1 COFFEE, MILO, PACKED JUICES – may sugar, so hindi po talaga pwede!

❌• BEER – may option naman para sa mga keto-manginginom

##### ANO ANG MGA PWEDE KAININ? #####

✅• MEAT – beef, pork, chicken, seafoods – lahat ng klase!

✅• INTERNALS – atay, bituka, tuwalya, baga, bulaklak – pwedeng pwede!

✅• BACON – uncured or from fresh section ng supermarket/grocery

✅• EGG – kahit anong egg pa yan, chicken egg, balut, penoy, pugo, salted egg, century egg, ostrich egg if bet mo! 📷:P

✅* PROCESSED FOOD – if dirty keto, in moderation, PERO! Iiwasan hangga’t maari

✅• BREAD – anything made of ALMOND or COCONUT FLOUR

✅• LOW CARB VEGGIES - cauliflower, spinach, petchay, brocolli, bokchoy, zucchini, arugula, kale, cabbage, lettuce, mushroom, asparagus, cucumber, eggplant, Brussel sprouts, bellpeppers, spaghetti squash (check this list -https://tinyurl.com/­y8j4d8ok)

✅• MILK – Almond Milk, Coconut Milk (Gata), Walnut Milk – basta UNSWEETENED

✅• FRUITS – Avocado, Berries, Lemon, Coconut and Olives

✅• SWEETENER – Stevia, Equal Gold, Truvia, Swerve, Lakanto, Monkfruit, Erythritol, Xylitol – check ingredients, avoid MALTODEXTRIN & DEXTROSE

✅• MAYONNAISE – Avocado Oil-based preferably. But Kewpie Red Regular, Lady’s Choice Dark Blue are okay, in moderation. Homemade is the best!

✅• OIL – Coconut Oil, Palm Oil, Lard, Olive Oil, Pure Ghee, Butter, MCT Oil, Sesame Oil

✅• CREAM – All-purpose cream, Heavy Cream, Whipping Cream, Sour Cream, Unsweetened Greek Yogurt, Unsweetened Yogurt

✅• NOODLES – Shirataki/Konjac Noodles

✅• SOY SAUCE REPLACEMENT – Coco Aminos

✅• NUTS – handful/sandakot lang!

✅• TUNA – in water/brine/olive oil

✅• COFFEE – plain black, brewed coffee, bulletproof coffee

✅• TEA – any tea brands basta plain tea and not sweetened

✅• COCOA – 100% pure cocoa – Ricoa,