WEIGHT LOSS GUIDE Coach Xy HOW TO BUILD A HABIT
BEGINNER’S GUIDE HOW TO BUILD A HABIT
BEGINNER’SGUIDE 1. Portion control Kung gaano kadami ang nakasanayan mong kainin, try mo munang kalahatiin. For example nakakadalawang cup ka ng rice every meal gawin mo munang isa. 2. Tips on what to EAT Eliminate processed junk, sugar, and empty carbs. Choose WHOLE FOODS get a balanced healthy nutrients. Ano ba ang whole foods? Whole foods are foods na hindi pa processed or refined. When you eat whole foods, you’re eating it in its most nutritious form. Pag processed ang pagkain naalis na ang nutrition nito.
BEGINNER’SGUIDE Example: Flour is a processed food, kahit made of wheat sya kulang na sya sa nutrition dahil sa pag process sakanya. Imagine ang iba nito ay bleached na. Yang mga canned foods. Kahit yang mga fruit cocktail na yan jumpacked with fructose.. mga spam or cornedbeef na yan madami na sya preservatives. Ano ba examples ng WHOLE FOODS? ??VEGETABLES ??MEAT ??POULTRY ??FISH ??NUTS ??GRAINS (wheat, rice, oats, cornmeal, barley) ??FRUITS ?? DAIRIES (butter, cheese, yoghurt, buttermilk, freshmilk) BENEFITS: ?? Whole foods has fewer calories and more nutrients than other foods we put in our body,
BEGINNER’SGUIDE meaning you can eat more of them and maintain a healthy diet. ?? Budget friendly lang sya. Sesexy ka na nakamura ka pa. Drink lots of water and stay away from anything made with refined sugar. Pwede din ang Tea. Ako, I always drink black coffee aside sa masarap sya it can supress your appetite too. 3. Exercise Kailangan mong gumalaw para makapag burn ka ng energy. For starter okay na ang walking or jogging for 30 mins to 1 hour. Pwede din biking or zumba or kung anu mang form of exercise na kaya mo. Kung wala ka panahon magexercise wag hayaang stagnant ka lang all day. Gawaing bahay can utilize your calories na. It' s a great way to burn fats. Maglaba, linis, lampaso etc. BASTA GUMALAW KA.
BEGINNER’SGUIDE 4. Water Drink lots of water 2-3 liters per day. Maganda yan to flush out the bad toxins ?? 5. Sleep Very important na kumpleto ang tulog 7-8 hrs of sleep. YAN NA MUNA KUNG BEGINNER KA PALANG PARA DI KA MA -OVERWHELM ?? Pero kung gusto mo ng detalyadong tips para sa pagbabawas ng taba study these links. Focus on Nutrition,, Please check GUIDES read and watch videos., anjan lahat ng lessons and tips ko on how to lose weight ?? Happy Learning!
BEGINNER’SGUIDE 5 TIPS FOR BEGINNERS 1. Eat 3 times a day and wait 5 hours between meals. 2. Track your calories but do not obsess over them. 3. Find foods that you actually enjoy. If you force feed yourself with the food you dont want, you will not stick to it obviously. 4. Ask yourself if you are actually hungry or just bored or thirsty. 5. Lastly dont beat yourself up minsan madadapa ka. okay lang an, but if you are a begginer you have to be a little bit strict with yourself but its not going to be forever. Do these steps and for sure you will win too
BEGINNER’SGUIDE FOR BEGINNERS: https://www.facebook.com/photo.php? fbid=3192748194111474&set=gm.855848881570495 &type=3&theater&ifg=1 This how I lost 100lbs in 11 months. Watch it baka makatulong sayo. https://www.facebook.com/photo.php? fbid=3192748194111474&set=gm.855848881570495 &type=3&theater&ifg=1 TRY TO LISTEN TO THIS. ITS HELLO NEW ME PODCAST WITH COACH XY. Matutunan mo dito ang step by step paano mag restart or mag umpisa ng journey mo baka makatulong :) EPISODE 1. "HOW TO LOSE WEIGHT (PHASE 1)" https://www.facebook.com/xyrilleellise/videos/39 4021886243391
ALL ABOUT CALORIE COUNTING HOW TO BUILD A HABIT
CALORIECOUNTING WHAT IS TDEE AND HOW TO LOSE WEIGHT https://www.facebook.com/xyrilleellise/videos/2848 085971911033/ UNDERSTANDING CALORIES https://www.facebook.com/xyrilleellise/videos/2854 771517909145/ FOOD LIST https://www.facebook.com/groups/weightlosstipsb yxy/permalink/831322574023126/ HOW TO USE " LOSE IT APP" https://www.facebook.com/xyrilleellise/videos/2886 504384735858/ HOW TO CALORIE COUNT FOR A HOME COOKED MEAL. https://www.facebook.com/xyrilleellise/videos/2876 409075745389/ THIS HOW TO CALORIE COUNT WRITTEN EXPLAINATION https://tinyurl.com/WeightLossPhase1
ALL ABOUT INTERMITTENT FASTING HOW TO BUILD A HABIT
ABOUTFASTING DIFFERENT FASTING PATTERNS YOU CAN TRY Fasting means NOT EATING. 3 meals a day with no snacking in between wait 5 hrs between each meal 12:12 PROTOCOL. Meaning fasting ka for 12 hours and the next 12 hours is your eating window. During that eating window ikaw na ang bahala kung paano mo paghahati hatiin yung meal mo. EX: EATING WINDOW: start with breakfast mo ay 7am then you can eat until 7pm. FASTING HOURS: 7:01pm-6:59 AM meaning di ka allowed kumain. 16:8 protocol (parehas lang naman) EXAMPLE: EATING WINDOW: your first meal is 12pm- last meal mo is until 8pm so that’s 8hours eating window.
ABOUTFASTING FASTING HOURS: 8:01 pm to 11:59am (16hrs) di ka allowed kumain. Kahit anung protocol sundin nyo. 12:12, 16:8, 18:6, 20:4 ETC lahat naman effective. About sa oras, hindi kailangang saktong sakto sa time ha kumbaga guide lang yan kahit malate ka ng ilang minutes okay lang yan.
I'll give you a FASTING protocol that is very easy and effective. Pwede to lalo sa beginners This will keep your weight off for a long time. Lalo na if magiging routine mo na and consistent ka. FASTING START FROM 7PM to 7AM. 12 hrs fasting to meaning no eating and you can only drink water, black coffee, tea basta no sugar.. BREAKING YOUR FAST by 7AM. EATING Window for 15 to 20 mins if mabagal kumain. Then fasting ulit from breakfast to 12PM. That' s like 4 and half hr of fasting. LUNCH time by 12PM. Eating window for 30 mins. Then fasting ulit till 5PM. 5PM. SNACK. Kahit 1 fruit pwede na. (you can skip snack if gusto mo 3 meals a day ka lang) 6:30 DINNER eating window before 7PM. Then repeat 7PM to 7AM FASTING. Since you are eating 3 to 4 times a day you have to be mindful of your calories. Hindi po pwede ang unlimited kain during your eating window. Learn about calorie deficit or kahit portion control. FASTINGPROTOCOL
I advice you to eat more gulay, isda,karne, chicken, itlog, nuts. Medyo bawasan ang carbs kasi ang sugar makes us crave more foods. When I say bawas, hindi ibig sabihin na di kana kakain ng kanin, pwde po ang kanin or tinapay wag lang sobra sobra. Yung mga binigay ko pong food will make you feel fuller and it will last longer na di ka magugutom agad. Drink water and add exercise to your routine. FASTINGPROTOCOL
ABOUT INTERMITTENT FASTING FASTING simply means NOT EATING. Hayaan mo na i dictate ng body mo when to eat and how long can you go without eating meaning kakain ka lang kung gutom ka. Yung oras na di nyo pag kain yun na ang time ng fasting nyo. Kunwari di ka kumain for 16hrs di yun na ang fasting hours mo or di ka kumain for 18hrs di yun na ang fasting hours mo or di ka kumain for 20hrs di yun na ang fasting hours mo or di ka kumain for 24 hrs di yun na ang fasting hours mo SO WHEN YOU ARE NOT EATING MEANS YOU ARE FASTING mabibreak lang yan na fasting hours mo pag kumain ka Minsan makakaramdam lang tayo ng slight hunger derecho tayo agad kain.. sometimes slight hunger is just adrenal hormone and that usually passes so ignore mo lang. INTERMITTENTFASTING
But when we feel strong hunger like masakit na tyan mo, or nahihilo kna, nagbabago na mood mo that means it' s time for you to eat. The more you do this the more you ' re going to go from sugar burning to fat burning but that takes time.. Dai man ibig sabihin nag fasting ka today bukas payat kana. Do it slowly idepende mo sa kakayanan kang katawan mo. What to do while Intermittent Fasting? 1. Eat low carbs. Why? because it well help you to be less hungry the more you eat sugar the more you crave it. Pag binawasan mo sugar di mababawasan din ang cravings. 2.Add enough Fat. This will give you energy for a long time. 3. Eat lots of Vegetables. You need it for the Pottasium and Magnesium and other minerals and Vitamins that helps heal insulin resistance. Veggies have enough Fiber so malilinis nito ang tyan mo.. INTERMITTENTFASTING
Kunwari alisin mo yung snacking mo in between big meals. So BREAKFAST, LUNCH, DINNER lang NO SNACKS then eventually pag nasanay kana makakayanan mo ng mag skip breakfast,,, and later on Skip Lunch.. to the point that you are not hungry anymore hanggang sa ONE MEAL a Day ka nalang but give it some time idepende mo sa kakayanan nang katawan mo even If you eat once or twice a day make sure you eat enough with good amount of fats, veggies and proteins. While fasting you can drink black coffee, tea (lemon or ginger water) Water and Acv with water It wont break your fast. Trust me the more you do this the less hungry you will be INTERMITTENTFASTING
INTERMITTENTFASTING TIPS ON INTERMITTENT FASTING Hindi kailangang araw araw ang fasting from the word INTERMITTENT hindi sya steady and may interval sya. Pwedeng you do it on weekdays and weekend regular eating time ka. Eat nutritionally dense food na alam mong masasatisfy ang katawan mo at di ka magugutom. Eat veggies, more protein and fats kasi these foods will last you longer. WATER, Apple Cider Vinegar, Tea and coffee without sugar ang pwede lang na inumin while you are fasting. Hindi ibig sabihin that you are fasting is you can eat whatever and too much food.. NO. if you wanna lose weight you still need to be in caloric deficit, pag di alam ang caloric deficit check UNIT 1 may tinuro ako jan about TDEE AND UNDERSTANDING CALORIES.
INTERMITTENTFASTING Do not jump right away sa mahahabang fasting time. If you are a beginner sundin muna ang binigay ko na pasunod sunod na protocol.. change it every 7 days. kumbaga you practice your body muna. Syempre dont surround yourself with food while in your fasting window kasi you will more likely going to give in. Make your eating window doon sa mga oras na maytrabaho ka or gumagalaw ka. Para na uutilize mo ang energy mo. IT WILL WORK JUST TRUST THE PROCESS WAG KA MAGMADALI.
INTERMITTENTFASTING HOW TO HAVE GREAT RESULT WITH INTERMITTENT FASTING? 1.KUMAIN NG TAMANG PAGKAIN Ang pinakamalaking benipisyo ng fasting ay pinapababa nito ang INSULIN LEVEL mo.. Pag di tayo kumakain ang insulin natin ay mababa. Ang insulin ay ang main "fat making hormone ". Pag mataas ang insulin mo hinihinto nito ang pag-burn ng taba mo.. Pag mababa naman ang insulin mo ang ibig sabihin tuloy tuloy ang pag tunaw ng taba mo. Pag kumakain tayo, tumataas ang blood sugar and insulin natin importante na kumain tayo ng tamang pagkain na hindi makakapag spike ng insulin ng napakataas. Desserts, soda, junkfoods, sweets and unhealthy carbs like bread, rice, pasta ' s mga processed food have the highest impact sa insulin natin kaya iwasan natin ito.
INTERMITTENTFASTING Kumain kayo ng wholefoods gulay, isda, karne, healthy fats and healthy carbs from some rootcrops. Moderate Lowcarb 50-100g of carbs or Liberal Lowcarb 100-200g of carbs will be good diet. Malilimit mo ang pag spike ng isulin mo during eating window, Meaning this will allow you to burn your fats faster. 2. DO KETO DIET WHILE FASTING KETO AND INTERMITTENT FASTING GO HAND IN HAND.. Eto talaga ang pinakamabisa kasi naka focus ang Ketogenic diet at fasting na madeplete ang "GLUCOSE" (energy that you get from the carbs/sugar that you eat) at gamitin ang "STORED FATS" mo as energy. Sa Keto diet 20g of carbs lang ang pwede mong iconsume meaning mababa lang ang magiging GLUCOSE energy mo. Icombine mo pa ng fasting
INTERMITTENTFASTING mas mapapabilis ang pag tap ng katawan mo na mag under sa state if KETOSIS (fat burning) at gamitin ang STORED FATS mo as energy. Dito ka papayat. Kaya mapapansin nyo na rapid ang weightloss ng mga nagke-keto and IF. 3. LONGER FASTING Syempre when we fast konti lang ang nakakain natin. Pag matagal tayong nag fasting let' s say 40 hrs ibig sabihin your insulin is very low. Your body will be in a state ketosis (fat burning) during your fasting window, meaning papayat ka with long hours of fasting. Pinakamabisang paraan ng pagpapapayat ang fasting syempre it takes time and practice to do this. If you have medical issues ask your doctors pa din importante ang opinion nila. Based lang to sa pinag-aralan ko at ina-aapply ko sa sarili ko.
INTERMITTENTFASTING Intermittent fasting should be your lifestyle. I lost 32kg doing IF combined nung mga nabanggit kong tips and I suggest it talaga. Madami ang benefits nito di lang sa weightloss kundi for your overall health.
INTERMITTENTFASTING HOW TO LOSE WEIGHT FASTER IN INTERMITTENT FASTING? Pag nag intermittent fasting tayo it focus on burning your body fats. I will give you some tips pano mas mapabilis ito, but iba iba pa din ang katawan natin so what works for me might wont for you. It' s all about practicing. DONT EAT ANYTHING. Madami satin laging ang tanong, pwede po ba coffee with sugar? pwede po ba with chia seeds? pwede po ba kumain kahit isang saging the answer is NO. Once kumain ka or iminom anything with sugar it will affect your insulin there will be a sudden increase at mapapabagal ang pag tap ng katawan mo sa body fat mo as energy kasi uunahing i-burn yung na consume mong sugar. Intermittent fasting is the easiest kasi WALA KANG IBANG GAGAWIN KUNDI HINDI KUMAIN.
INTERMITTENTFASTING Kung gusto mong mag work ito sayo gawin mo sya as long as possible. Make sure you eat the right nutrition, incorporate exercise in that way your growth hormone will increase and you will be in FAT BURNING (ketosis). Do your exercise before breaking your fast. Practice nyo lang katawan nyo. Yung mga baguhan for sure iba ang mararamdaman but its all about adjusting. ANO BA ANG PINAKAMABISANG FASTING PROTOCOL? What works best is the one that you can sustain depende sa schedule mo. If kaya mo ay 16/8 lang thats okay, if kaya mo naman OMAD thats also okay. Gawin mo yung sa tingin mo kaya mong gawin in a longer run. DO KETO DIET When you practice keto ang main focus nito is to lower your insulin, bumababa ito when we reduce
INTERMITTENTFASTING Carbs/sugar consumption. Nangyayari lang ang switching ng energy from Glucose to Fats once nadedeplete natin ang energy that we get from sugar/carbs. Pag nag fasting tayo while doing keto yung ketones will start to kick in faster and will use your body fats as energy. CALORIES MATTER padin even when you are Fasting. Di ka papayat if you are in caloric surplus, Di ka din papayat when you are in a caloric maintenance. Kailangang DEFICIT pa din. Even when we are fasting that we feel like okay lang kumain ng marami since nag restrict naman kayo ng ilang oras not eating di po yun tama. Be minful of your food pa din.
INTERMITTENTFASTING WHY AM I STILL FAT AFTER INTERMITTENT FASTING? Fasting helps us cut out our calorie intake for the whole day! Now, If nagfafasting ka. Yet, still di ka parin pumapayat. Have you asked this first muna? “After ba ng Fasting, tama ba yung kinakain ko?” “Naka calorie-deficit ba ako?” “Do I exercise?” “Matagal ko na bang ginagawa yung fasting? Or a week or two palang?” “Do I take rest time for Fasting?” “Ginagawa ko ba ng Tama ang Fasting?” Now, Let’s debunk where pwedeng may mali sa routine mo! Intermittent Fasting should be done hand in hand with calorie deficit. Some of my personal encounters ay nag fafast lang di kumakain in a period of time. But, once they’ve laid hand in their foods non-stop na yung kain.
INTERMITTENTFASTING Which, mali! You would beat the essence ng “Fasting as weightloss technique” Useless yung fast, Para kalang sumasalok ng tubig in a shrinking boat despite na may butas ito! Do these both! Longevity! Gano ba katagal ginagawa yung routines mo? If one or two weeks palang naman don’t expect drastic changes! Yung pagtaba natin was due to the accumulation ng bad habits we had in the past. Give yourself 1-3 months. Ginagawa moba ng tama yung fasting mo? Baka inaaraw-araw mo without taking rest? Avoid these, allot a day or two “breaks” from all your routines! Para maiwasan natin mag undergo metabolic adaptation. Also, meron ding cases na when your fasted nag o-over exercise, these can help very well. However, If these trigger you to eat more after ng workout, stop. Instead, do a light work-out kapag your fasted and do a hard workout during non-fasted days. Do what works for you in these cases.
INTERMITTENTFASTING Other factors may involve; Di pagkain ng wasto during the eating window, not enough rest, not eating the right foods, not fasting long enough, not properly hydrated. References: Digital, T. N. (2019, January 23). Intermittent fasting combined with lower-calorie diet is the best plan for weight loss: 5 tips for beginners. Times Now. https://www.timesnownews.com/.../intermittent.../ 352298 Np, C. T. (n.d.). Salt for Fasting Success. www.linkedin.com. https://www.linkedin.com/.../salt-fastingsuccess-cynthia...
48HRSFASTING TIPS WHEN YOU DO 48 HOURS FASTING Para sa mga sasali sa 48 hours fasting. Para lang to sa mga nagpafasting lang talaga, kung baguhan ka wag na muna and practice simple protocol of fasting muna. If gusto sumabay dapat sa hanggang kaya nyo lang na oras, pag nakaramdam na ng gutom na tipon nahihilo na then kumain na. Kung may medical condition kayo ask muna your doctor if pwede kayo mag fasting. Bakit maganda ang 48 hrs fasting? It can repair your aging cells. Improves your insulin sensitivity. Increase with your metabolism kaya nakakapayat. And lower inflammation. WHAT TO DO BEFORE FASTING? Make sure you eat nutritionally dense na pagkain. Food with enough fats and protein. If di ka LC/Keto and kakain ng carbs kuntian mo lang cause carbs makes us craves sugar.
48HRSFASTING For example I plan to eat Eggs cooked in butter, Bulletproof coffee and Tinola syempre with Sayote yan. Pag ganyan pagkain mo it will last you longer di ka masyado magugutom. Take your vitamins too kung nag ba-vitamins ka. WHAT TO DO WHILE FASTING. Rehydrate. Make sure you are drinking water tapos lagyan mo pinch of salt para di kayo mag run out of electrolytes. You can drink Black coffee and Tea with no sugar. Yan lang maaadvice ko na iinumin wag na muna maaasim kasi baka sumama pakiramdam nyo. Wag na muna mag exercise para iwas sa panghihina. When you are about to break your fast pwede kana mag exercise.
48HRSFASTING WHAT TO DO WHEN YOU BREAK YOUR FAST? Make sure to eat light muna. Sabaw or gulay. Konti lang para di mabigla ang tyan mo. Then after that wait for an hour then pwede kana kumain ng heavy meal. You can do this routine at least 2 times a month.
ALL ABOUT LOWCARB DIET HOW TO BUILD A HABIT
WHATISCARBS? WHAT IS CARBS AND HOW IT CAUSES WEIGHT GAIN? CARBOHYDRATES ARE SUGARS it comes in to two forms. SIMPLE AND COMPLEX. What are SIMPLE CARBS? Nakukuha sa natural food sources like prutas, gulay at gatas (easy to digest sugars) What are COMPLEX CARBS? Nakukuha sa whole grains, legumes, and starchy vegetables (takes more time for teh body to break down) OKAY SIMPLEHAN LANG NATIN. Pag kumakain tayo, tumataas ang INSULIN. It is the hormone that tells the body to store FAT. Eating carbohydrates is the main trigger for INSULIN. And if you want to lose weight, it’s important to remember that insulin is the main fat-making hormone because it converts carbs into FAT.
WHATISCARBS? Example ng Carbs: Sugar : Table sugar, brown sugar, juice etc. GRAINS: Tinapay, Pasta, Cereal, Biscuit STARCH: Patatas, Kamote, Rice, Corn FRUITS: High on Carbs- Apple, Banana, Pineapples, Orange and the list goes on lol Legumes: Beans Now if you reduce CARBS, your insulin will drop and you are adopting to fat burning, meaning your body is running on FAT FUEL these things we called KETONES. Ketones are much better fuel source kesa sa SUGAR FUEL (Carbs/Glucose). Kung baga ang energy mo comes from your taba taba, bilbil. Kunwari para lang yan sa sasakyan, SUGAR FUEL.
WHATISCARBS? (Carbs/Glucose) parang Diesel, pero ang KETONES ay electric mas malinis at efficient. So if you wanna lose weight you have to lower your carbohydrates. I know that cutting it will be hard for most of you so I suggest to do it slowly. First step is to cut out soda and instead of having a cup of rice make it half. Slowly limiting your portion on carbs (sugar).
ABOUTLOWCARB MGA PWEDENG KAININ SA LOWCARB/KETO 1. MEAT (Pork,beef, chicken, lamb, goat,turkey kahit mga lamang loob) (FISH, SEAFOOD, EGGS (any type) 2. Rice substitute is Cauli rice or Shirataki rice. Pwede ding Shirataki noodles. 3. Bread made with Coconut flour and Almond flour 4. Grean Leafy Veggies (Kangkong, Pechay, Cabbage, Lettuce,Malunggay) 5. Pipino,Kamatis, Mushroom, Zucchini, Sibuyas, Bawang, Talong,Sayote, Ampalaya, Toge,Bell pepper, brocolli,singkamas, Kale, mustasa, Bok choy, Cauliflower, Labanos (moderation) 6. OIL- Taba ng baboy, taba ng baka, Coconut oil, Palm oil, Ghee, Olve oil, Butter (Kerry Gold, anchor, magnolia) 7. Prutas- Avocado, Strawberry, Lemon, Kalamansi, Berries 8.Cream- All purpose cream, Whipping Cream, Heavy Cream.
ABOUTLOWCARB 9. Black Coffee any brand. Tea any brand basta walang added sugar 10. Sugar- Equal gold, stevia, swerve, monkfruit 11.NUTS- Peanuts, Pili nuts, Almonds, Macadamia, Pecan (in moderation) 12.CONDIMENTS- Asin,patis,suka, substitute for toyo ' coco aminos '. Powdered spices like onion powder, garlic powder,paprika,cumin,cinnamon,turmeric, basil 13. Peanut butter, Almond butter pwede as long as Approved sugar ang ginamit. Mayonaise-Kewpie or gawa ka homemade mayo using coconut oil 14. CHEESE- Any Cheese Cheddar, Parmesan, Cream Cheese,Mozarella.. Local (Ques-o, CheVital) *yung ibang cheese dito may mga sugar so bawal. 15. Snack- Chicharon made of baboy or chicken skin is okay, Nori and seaweeds too. Dark Chocolates 80%above NO SUGAR. 16. Gelatine-Ferna sugar free,knox. agar-agar 17. Alcohol: Gin Vodka, Rhum, Whisky, Soju mga hard (pag may okasyon lang wag araw arawin)
ABOUTLOWCARB SAMPLE MEAL ( LOWCARB & KETO ) *pwede mo gamitin yung oil na galing sa manok at baboy or if your strict clean lowcarb use coconut oil sa pag prito or gisa kung KETO pwede na ang olive oil pang gisa. EGG/SALTED EGG MEAT SEAFOODS (Fish,Shrimp,Crabs) BACON CHICHARON/CHICARON BULAKLAK 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
ABOUTLOWCARB BICOL EXPRESS DINUGUAN BULALO SINIGANG *kung strict ka sa Lowcarb use Coco Aminos as Soy Sauce substitute. Yan din naman ang usual table foods natin wag gawing complicated ang lahat. MGA BAWAL KAININ SA LOWCARB/KETO 1. SUGAR (HONEY, COCO SUGAR, MUSCOVADO,DIABETASOL, BROWN SUGAR, COCONUT SUGAR. Mga hidden sugar like MALTILOL, SORBITOL, MALTODEXTRIN and mga sugar na nagtatapos ang pangalan sa "OSE" ex. DEXTROSE, GLUCOSE, LACTOSE, FRUCTOSE, GALACTOSE, MALTOSE these are sneaky sugar. 2. RICE- Any type of rice 3. PASTA, WHEAT FLOUR, OATMEAL, Anything made with ALL PURPOSE FLOUR like bread, cake,biskwit.
ABOUTLOWCARB 4. ROOTCROPS (Gabi, Araru,kamote,kamoteng kahoy, patatas, corns, munggo, beans) 5.JUNKFOODS (corn,potatochips,made of multigrain) 6. Candies 7. Anything made with SOY it is high inflammatory. Tokwa, taho,soysauce. 8. Milk (skim milk, evap,condensed, lowfat milk,)and fruit juices, powdered juice, 3in1 coffee, powdered drinks these are high on sugar 9. FRUITS- Saging (any type),mangga, grapes, guava, papaya basta matatamis di pwede. 10. High inflammatory condiments like Canola oil, vegetable oil, Sunflower oil, Soybean oil, Margarine 11. Fishball, squidball, chicken balls made of starch 12. Yakul, Yogurt 13. BEERS Keto is 0- 20g of carbs per day Moderate lowcarb is 20-100g carbs per day Liberal Lowcarb is 100-200g carbs per day Basically pwede mo pa din kainin kahit anung prutas or gulay as long as pasok sa allowed carb budget mo per day.
KETOSWEETENERS WHY I DONT USE KETO APPROVED SWEETENERS AND WHAT I CAN SUGGEST? It is very close to the real thing. (table sugar). Although you are using keto approved sweeteners dahil hindi ito nakaka apekto sa blood sugar it can still affect weight gain. WHY?? it is an appetite stimulant. Dahil sa ang matamis ay nakakatrigger ng DOPAMINE (pleasure hormone) that makes you crave matamis pa din. *Hindi ko sinasabi na masama ang KETO APPROVED SUGAR ha? IT IS REALLY GREAT PA DIN! Tamang tama ito sa mga nag aadjust pa na maalis ang sugar sa lifestyle nila. For me use it as a treat nalang lalo sa mga days that you crave sugar talaga. Pero pag di naman ikaw nagki-crave kung kaya naman iwasan di iwasan nalang. What you have to do is to practice your tastebud na mag adjust and slowly cut sugar.
KETOSWEETENERS Kunwari, if nagkakape ka kung 2 kutsara ng sugar ang nilalagay mo sa kape mo di gawin mo isa.. gawin mo sya ng ilang weeks depende sa kung hanggang kelan kaya mo, then pag kaya mo bawasan ulit sugar gawin mo 3/4 ng kutsara, then pa bawas ng pabawas sa mga susunod na araw..hanggang sa completely makayanan mo na ang black coffee with no sugar. kung baga pinapractice mo yung tolerance mo sa pag inum ng kape na walang sugar. Kasi ganito yan.. what if naubusan kayo ng artificial na sugar? Paano na? diba mapipilitan ka gumamit ng table sugar kasi hindi mo kaya ng wala? That is why I suggest na practice mo sarili mo na alisin ang sugar. Magbabago naman ang panlasa mo along the process pag nasanay kana. Yung dating matabang sayo will taste sobrang tamis This is what I call building a new and healthy habit. Little steps at a time would work the best . Work on building on a sustainable habit, yung tipong mapapanindigan mo long term.. Pa-unti unti pero steady. Thats changing your lifestyle for the better Mahal ko kayo
ABOUTLOWCARB NAKAKAGANDA BA NG SKIN ANG LOWCARB/KETO? Depende pa din ito sa katawan mo. Iba 't iba ang reaction natin sa diet some may trigger your acne some may improve your skin. EVERY SKIN IS DIFFERENT. In my case YES nakaganda sya sa skin ko. Carbohydrates like rice, pasta, breads can cause inflammation sa katawan mo. Inflammation cause ACNE, pwedeng maging dull ang skin mo at namumula . When you cut Carbohydrates sa katawan mo bababa din ang inflammation sa katawan mo, makakatulong ito sa pag ganda ng balat. My diet before is very high in Carbs (soda,rice, bread,cake, noodles) kaya hindi maganda ang balat ko. Also since you are incorporating healthy fats sa diet mo lalo na pag Omega-3 hepls soothe dry, makati and nagkakaliskis na balat.
ABOUTLOWCARB Foods high in Omega 3 Fatty Acids: (usually pwede sa keto and available sa pinas) Flaxseeds Chia seeds Fish Oyster Avocado pwede ka din naman mag take ng dietary supplement na Omega3 may available naman sa mga stores nito About keto rash that appears pag nasa early stage ka ng ketosis kasi nag aadjust ang katawan mo and di naman lahat nakakaranas nito. About break outs while doing keto like I said iba iba ang reaction natin sa food so importante ang pag take note ng mga pagkaing may pangit na effect sa balat mo. Walang filter ang pic na yan para mapakita ko sainyo ganyan ang effect sakin. Syempre alagaan nyo pa din mga balat nyo kasi ang nasa ibabaw nyan basically are dead skin. Maghilod, moisturize at wag bilad ng bilad sa araw kasi nakaka damage ang sunlight sa balat.
ABOUTLOWCARB WHAT IS KETO RASH AND HOW TO CURE IT? Simplehan ko lang ang explanation..Diclaimer : hindi ako doctor and this is based on my research lamang. Nagkakaroon ka nito when you practice KETOGENIC Diet. Ano ang KETO? It is a low carb diet pag mababa ang carbs mo ma-eempty ang " glucose " (energy from carbs/sugar) at ang katawan mo will run on ketones na galing sa stored fats mo. Yan ang tinatawag na FAT BURNING. Very effective when you wanna lose weight, Kaya lang meron itong mga side effect. Pero hindi lahat tinatamaan nito. Pag may nakita kang pulang rashes sa katawan mo, makati at nagbbrown pag nawala na ang kati that is Keto rash. Usually found sa leeg or sa katawan. Isa itong inflammatory condition sa balat.
ABOUTLOWCARB PAANO ITO GAMUTIN? 1. Kapag deficient ka sa Vit. A, Vit B12 and Vit C mataas ang chance ng inflammation sa katawan mo. If you want to follow keto make sure you eat foods high on these Vitamins I will list food na mga pasok sa Keto Vit A= Kangkong,Carrots (in moderation) ,Kamatis,Red bell pepper, Beef liver Vit B12= Green Leafy Vegetables,Mga lamang loob lalo na LIVER kahit from pork, beef or chicken..Itlog,Beef,Chicken,Salmon,Oyster(talaba), Clams, Mussels (tahong) Vit C= Broccoli, Brussels Sprouts,Lemon, Strawberry If you are going to do KETO please take multivitamins or the vitamins na nabanggit ko.
ABOUTLOWCARB 2. Bawasan ang mga pagkain na high inflammatory like Chicken, eggs, isda, dairies and nuts kung saan ka man may allergy 3. Iwasan magpapawis kasi naiirita nito ang rash.. hugasan lamang ng maligamgam na tubig at di matapang na sabon. 4. Pwede din mag take ng anti-inflammatory supplements like fish oil, vitamin D, Probiotics and prebiotics nakakatulong ito sa skin inflammation. 5. Re-incorporate carbs sa diet mo kahit mag moderate low carb ka muna. Nangyayari ang Keto rash pag binigla mo na nagketo ka kaya dapat slow phase lang. 6. Kapag hind na kaya and kailangan nyo na ng medication please go see a doctor para maresetahan kayo ng gamot.
ABOUTLOWCARB SAMPLE LOWCARB FOOD