WHAT TO AVOID ON A KETOGENIC DIET | What is Ketogenic Diet?

Low Carb Recipe + List of Keto Brands: https://fb.watch/4xIRG_qX9r/

KETO AND LOW CARB FOOD GUIDE:

・FRUITS・
ALL FRUITS are high carb EXCEPT:
All kinds of berries (strawberries, blueberries, raspberries.. etc)
Lemon
Lime
Avocado
Olives
Grapefruit
Tomatoes (raw dapat)
Coconut
Watermelon
-LIMITED INTAKE PO TAYO SA FRUITS KAHIT ALLOWED PA SINCE MAY SUGAR/CARB CONTENT PA DIN SILA.
-If you are doing 0g Carbs, skip muna sa fruits.

・MILK・
ALL TYPES OF MILK are high carb EXCEPT:
Unsweetened Almond Milk
Unsweetened Coconut Milk
-If you don't like the taste of unsweetened almond/coconut milk, you can add Keto-Approved sweeteners.
-If you are doing 0g Carbs, drinking unsweetened almond/coconut milk is not advisable.
-If you are just maintaining your weight, you can use FULL CREAM MILK sa coffee or tea BUT make sure na konti lang. AND ALWAYS CHOOSE FULL FAT.

・SUGARS and SWEETENERS・
Not Allowed:
Honey
Dates
White Sugar
Brown Sugar
Cane Sugar
Muscovado
Agave Nectar
Maple Syrup
Maltodextrin
Aspartame
Dextrose
Glucose
Check 14:16 for "Other Names of Sugar" to avoid

Allowed:
Stevia
Sucralose
Erythritol
Monk Fruit Sweetener
Dark Chocolates (minimum 70%)
Cocoa Powder (100%)
-If you are doing 0g Carbs, skip po muna sa sweeteners.
-Iba-iba yung reaction ng katawan natin sa bawat sweeteners. Some are still in ketosis kahit gumamit ng any sweetener, others naman may specific sweetener na nakaka-out sakanila sa ketosis kaya observe ng maigi.

・VEGETABLES・
Not Allowed:
MOST root crops are high carb (mga veggies na tumubo sa ilalim ng lupa like potatoes)
-Carrots are ok ONLY if you are just maintaining your weight.
-Jicama, Turnip or Singkamas are ok ONLY if you are just maintaining your weight.
-Rutabagas are ok ONLY if you are just maintaining your weight.
-Radish are ok ONLY if you are just maintaining your weight.
-Onion, Garlic, Ginger - High Carb pero kung gagamitin lang na pang-gisa, pwede na din. BUT siguraduhin na pampalasa lang. NOT ADVISABLE KUNG nagsstart ka pa lang and hindi pa narreach yung goal weight.
Monggo
Chickpeas
Lentils
Red Kidney Beans
Adzuki Beans
Black Beans
Pinto Beans
MOST beans are high carb except Green Beans and Bean Sprouts or Togue.
MOST legumes are high carb except Snow peas

Allowed:
Bean Sprouts or Togue
Green Beans or Sitaw
Alfalfa
Asparagus
Bamboo Shoots
Bellpepper
Bok Choy
Brocoli
Brussel Sprouts
Cauliflower
Celery
Cucumber
Eggplant
Nori
Artichoke
Mushrooms
Okra
Snow Peas
Zuchini
Water Chestnut
ALL GREEN LEAFY VEGGIES
-Eat 1-2 cups a day ng green leafy veggies para maiwasan yung mga keto side effects like hypokalemia (low potassium) and hyponatremia (low sodium).
-Unli-Green Leafy Veggies per day kung nagmmaintain na lang ng weight.

・WHOLE GRAINS・
Not Allowed:
ALL WOLE GRAINS ARE HIGH CARB
Wheat
Rye
Quinoa
Brown and White Rice
Any types of bread
Oats
Muesli
-Steel Cut Oats are ok ONLY if you are just maintaining your weight.
-You can make your own bread/pancakes by substituting baking flour to Coconut flour, Almond flour, Psyllium husk, Ground flax or Flax meal.

・FLOUR・
LAHAT NG FLOUR HIGH CARB EXCEPT:
Coconut Flour
Almond Flour
Psyllium Husk
Ground Flax or Flax Meal.

・CONDIMENTS AND ALTERNATIVES・
Not Allowed:
ANY condiment with high carb ingredient.
Soy Sauce
Ketchup
NO SOY PRODUCTS INCLUDING TOFU

Allowed:
Coco Aminos (substitute for soy sauce)
Shirataki Noodles
Shirataki Rice

・CHECK FOOD LABELS FOR:
Not Allowed:
Shortening
Added Sugar
Sweeteners and Oils na bawal.
-To make it simpler, ALL EMPTY-CALORIE FOODS ARE NOT ALLOWED. (sodas, cereals, cookies etc)
-You can always make your own version of snacks and treats by substituting a non-keto approved ingredient to a keto ingredient. (Instead of using condensed milk for leche flan, use heavywhipping cream with stevia.)

・OIL/COOKING OIL・
Not Allowed:
Vegetable Oil
Soybean Oil
Canola Oil
Corn Oil
Peanut Oil
Sunflower Oil
Safflower Oil
Cottonseed Oil
Grapeseed Oil

Allowed:
Extra-Virgin Olive Oil
Coconut Oil
Ghee
Avocado Oil
Sesame Oil
Lard (Pig Fat)
Tallow (Beef Fat)
Butter
Lauric Oil

・Good Source of FATS・
Avocado
Avocado Oil
Olive Oil
Olives
Chia Seeds
Flaxseed
Nuts
Nut Butter
Fatty Fish (Salmon, Tuna, Mackerel)
Eggs
Cheese
Coconut Oil
MCT Oil
Heavy Cream
Full Fat Yogurt
Full Fat Coconut Milk

・Good Source of Protein・
LAHAT NG MEAT, POULTRY, EGSS, SEAFOODS AND FISH
Processed meat are ok BUT make sure na walang bad ingredient.
-Always choose fatty parts over lean parts para more on fats pa din. Too much protein will be converted to glucose kaya make sure to not eat too much.
-If you don't like fatty fish/protein, ok lang. Bawi na lang sa pag-add ng side dish or dips na high in fat. (Ex: Cheese, Avocado, add ng Olive Oil sa salad)
-ALWAYS choose "real" meat over processed meat. (Ex: pork chops over hotdogs)
-If you are doing 0g carbs or trying to lose weight, stop muna sa processed meat.

#KetoDietPhilippines #KetoFilipino

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