Low Carb Intermittent Fasting - LCIF Bula Chapter

Just to inspire po yung mga members dito sa group natin🙏🙏
Laban lang guys💪💪

Hello mga ka lcif... It's been a while😊😊
Medyo nabusy po... Update ko lng po kayo.... For 1 month na nagdidirty low carb ako, from 70 kgs to 66kgs nlng po... So that means na for a week na hindi masydong strict na lcif kayang magloose ng more than a kg... Kaya guys laban lng... Kaya natin to👍👍take note wala po akong kahit anong exercise na ginawa dahil sobrang naging busy sa work☺️

Low Carb Intermittent Fasting - LCIF Bula Chapter Fasting and feasting time�

Warm water during fasting👍

Sa mga gusto pong magpaadd sa groupchat pm nyo lng po ako para maiadd ko po kayo...

This is my lunch for today.. Breaking my 16 hours of fasting... Let's do this👍😊

Eto na po yung pinaka guide natin... Wala ng iba...

Just follow for the fastest result.
Welcome to LCIF..

Please read the info below.
It will help you to your LCIF journey.

Strictly
" NO CHEAT DAY " for the beginners.
STRICTLY NO HIGH CARBS (HC) FOODS!

Everything is listed, it's basic and easy explaination.

(You can save & repost & print)
✅Practice yourself to check the NUTRI FACTS & INGREDIENTS to all the food that we buy (make sure low carbs & 0 sugar)
✅Check for hidden sugar like DEXTROSE & MALTODEXTRIN & LACTOSE ✖

For newbies: (how to start)
- as much as possible focus to eat MEAT, EGG & SEAFOODS

➡️FIRST train our body first to eat LC foods, when it's ok you can go with IF :) Meaning, eat until you get full or satisfied. If you're still hungry just eat.. But make sure it's all low carbs food.Automatic your body will adjust, and you can already do the intermittent fasting because you won't feel the hunger already.

LOW CARB INTERMITTENT FASTING
❌NO RICE (all types of rice)
- syempre bawal mga kakanin/suman gawa yan sa rice flour/bigas/harina/sugar
❌NO SUGAR (also coco sugar at muscovado it's a no)

➡️FASTING TIME -you can drink black coffee, green tea or water (no sugar/no butter/no apc/no mct oil/no coconut oil added), just use Artificial sweetener like STEVIA(for me this is the safest one) & EQUAL GOLD!
➡️ WATER WITH LEMON/CALAMANSI is Not Allowed during fasting... during feasting you can drink it (in moderation. Not always.. Not ONE JUG..hehe)

❌ NO PASTA,OATMEAL,WHEAT FLOUR, ALL PURPOSE FLOUR, CORNSTARCH, BISCUITS (EX:skyflakes)
❌ NO TO 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!
❌ PLEASE AVOID THE munggo(HC)/GREEN MUNGGO BEAN
BEAN SPROUT you can consume in moderation
❌Any kind of banana and sweet potato is not allowed
❌high carbs veggies like potatoes, 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 ,COCONUT BRAND SOY SAUCE , SILVER SWAN SOY SAUCE , DATU PUTI SOY SAUCE (BASTA "SOY" BAWAL)
❌Fresh milk/skim milk/whole milk/soy milk/evap/condense - hnd po pwede mataas ang carbs & sugar content
❌ NO Buko JUICE or Buko MEAT
❌ 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 mo)
❌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 (hotdog, tocino, etc)

🍽 Feasting:
WHAT TO EAT? make sure no rice, no bread (if gawa sa almond & coconut flour at lc pwd po in moderation)
✔Bread - Almond 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, or seafoods or eggs (lahat ng klase ng egg CHICKEN EGG DUCK EGG QUAIL EGG OSTRICH EGG BALOT PENOY SALTED EGG)
(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) ,
✔Oil - lard (natural oil ng karne), coconut oil,mct oil,olive oil,pure ghee,butter, lauric oil
✔Cream - APC, WHIPPING CREAM
✔Noodles - shirataki noodles
✔Pamalit sa toyo - coco aminos
✔All nuts in moderation
✔Fruits - Avocado, 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
✔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 vitamins/gamot during feasting window/time
✅Sample ng pinakamadaling fasting 16:8
✅Kung ng eexercise/workout ka mas nirerecomend

Kung gustong makita ang fast results with in 2 to 3 weeks here are the tips. Ito po ay pag kaya mo. Wag munang pilitin ang katawan, para iwas sakit.

1. No rice.
2. Low carbs lang dapat kainin.
3. One meal a day (OMAD) or Twice meal a day (TMAD)
4. Intermittent fasting (IF)
Atleast 16 hours pero kung bagohan 12 hours o 10 hours Hanggang kaya mo nang mag 16:8
IF. THE LONGER YOU FAST THE BETTER.

Allowed lang during fasting is water, black coffee, Tea, ACV (apple cider vinegar) with 1cup of water.

5. Exercise o work out.

Types of carbs and what to focus on
A low carb diet isn’t just about weight loss, it may also improve your health.

For this reason, the diet should be based on whole, unprocessed foods and healthy carb sources.

Low carb junk foods are often unhealthy.

If you want to improve your health, choose unprocessed foods such as:

lean meats
fish
eggs
vegetables
nuts
avocados
healthy fats

Added sugars and other refined carbs are always unhealthy options, it’s recommended that you limit or avoid them.

Low Carb Intermittent Fasting - LCIF Bula Chapter Fasting and feasting time�

Tara! Samahan nyo ko sa weightloss journey ko...

Sa mga gustong sumabay tara subukan natin. .. Lets do Low Carb intermittent fasting...
Isheshare ko sainyo kung anong mga ginagawa ko during my LCIF... Dati ko na kasing ginawa to kaya lng nadapa ng mahabang panahon... But today motivated na ulit ako...

Today is my first day.... Isheshare ko sainyo lahat ng ginagawa ko para sabay sabay tayong maispire sa pagpapapayat...
Before mag bike uminom po ako ng bulletproof coffee.. . Ano po ba ang bulletproof coffee... Di ko rin alm kung bakit tinawag nilang bulletproof coffee pero para maintindihan nyo Pure coffee lng po ito... As in walang ibang kahalo... Para lang magkalaman yung sikmura ko before magbike...
Then 4hours kmi nag bike ng hubby ko dahil wala kming trabaho ngayon... Mamaya for lunch magaupdate po ako... Kaya abang abang lang...

Ps: sorry po di ako marunong mag vlog/magedit ng video kaya ganito nlng ang way ko para makapagshare👍😅

SW:70 kgs
Gw:60 kgs hopefully by the end of november.. .