Low Carbohydrates – Intermittent Fasting Guide

No Foods Go Foods
RICE ( any kind of rice) RICE - Cauli Rice, Shirataki Rice
SUGAR (coconut sugar or muscovado) SUGAR – Stevia and EQUAL GOLD
BREADS (any kind of bread made of flour, starch or all- BREADS - Almond bread, coconut bread, cloud bread ,
purpose flour ) flourless bread (only almond & coconut flour are
allowed)
PASTA, OATMEAL, WHEAT FLOUR, ALL PURPOSE FLOUR - Almond Flour, Coconut Flour
FLOUR, BISCUIT (any kind of biscuit is not allowed) NOODLES - SHIRATAKI noodles
MUNGGO/MUNG BEAN SAUCE – Coco aminos
BANANA (any kind of banana, tundan, lakatan or saba) MILK - Almond milk/Coconut Milk
ROOT CROPS (squash, potato, carrot any kind) MEAT/PROTIEN - Beef, Pork, Chicken, Lamb, Turkey,
Goat, Fish and Seafoods (BACON, LECHON,
CHICHARON, SAMGYEOPSAL, BULALO, SISIG, ISAW,
LIEMPO, BAGNET & UNLI STEAK)
SOY (Tufo or Taho) OILS - COCONUT oil, MCT oil, OLIVE oil, pure GHEE,
BUTTER
OYSTER SAUCE, KIKOMAN SOY SAUCE ,SILVER SWAN BUTTER - Anchor, Magnolia Gold, Kerry Gold
SOY SAUCE , DATU PUTI SOY SAUCE ( any kind of Soy
sauce)
MILK – FRESH MILK, SKIM MILK, WHOLE MILK, COFFEE - Nescafe Classic, Great Taste
EVAPORATED MILK, CONDENSE MILK Premium,Tasters Choice (Tea - Green tea Lipton,
Twinings,)
PEAS, CORN, OATS AND BEANS (In any kind or form is EGG - Balot, Penoy, Pugo, Ostrich, Salted Egg, Century
not allowed) egg
SUNFLOWER oil, CANOLA oil, PALM oil, VEGETABLE SNACKS - Butcheron, Chicharon, Isaw, Crispy Chicken
oil Skin and Nuts (almond, pecan, pili and peanut 1 hand
full amount)
MARGARINES/DAIRY CRÈ ME (any kind of margarine SPREAD - Kewpie or Homemade mayo, unsweetened
is not allowed) peanut butter
3-in1 COFFEES – any kind of ready to mix/drink GELATINE - Agar agar, Jello, Knox
SWEETENED CHOCOLATE MILK- milo, energen and VEGETABLES - cauliflower, spinach, bokchoy,
etc. petchay, brocolli, zucchini, kangkong, arugula,
kale ,cabbage, lettuce, mushroom, sayote, toge limit 1
cup ( In moderate amount not exceeded 20grams)
HONEY FRUITS – Avocado, strawberry and lemon
BEER (any kind of Beer) CREAM – Nestle crème or any kind of All purpose
creme
PROCESSED FOODS (pork, beef, chicken and fish CHOCOLATE – Dark/unsweetened chocobar (Ricoa or
processed is a NO) Hersheys only)
CANNED – Century Tuna only
CHEESE – any kind of cheese
ALCOHOL – Rum, Wine, Whisky, Vodka, Gins/Tequila
 Low Carbohydrates – Intermittent Fasting Guide
DON’T DO
 Drink cold water in the morning  Drink warm water early in the
morning
 Break Fasting Time 16:8 (16hrs  Follow Schedule 16:8 (Fast-8PM –
Fast – 8 hrs Feast) Feast 12NN)
 Feast anything you want  Feast anything that follow Low-
Carb
 Feast meats on the starting  Feast Eggs, Black Coffee only on
starting
 Still eats after 8PM  Strictly no foods or drinks beverage
after 8PM
 Taking vitamins on fasting time  Take vitamins on feasting time
 Take schedule medication on  Don’t fast if you will take a
fasting scheduled medicine
 Drink black coffee anytime  Drink a lot of water anytime
 Exercise on a Feasting Time  Exercise on Fasting Time-Do dance
cardio morning.
 Eat a lot of carbohydrates/ food  Eat a minimum of 20grams
high in carbo and unknown carbo/LC guaranteed food/ingredients
ingredients
 Buy foods during lunch at work  Make a low-card foods for lunch at
work
 Buy any foods/drinks not in LC  Buy only the known low-card
allowed foods/drink
 Eat even if you’re full, even if  Eat when your hungry then stop
you’re not hungry when you are full
 Drink laxative powder drinks  Drink high in fiber drink has no
sugar or low carb

Drink a lot of Water!