✅ 𝗪𝗛𝗔� 𝗬𝗢� 𝗖𝗔� 𝗘𝗔� 𝗢� 𝗞𝗘�𝗢

� Healthy fat and oil from natural sources (coconut oil, laurin, palm oil, palm
olein, butter, ghee, olive oil, avocado oil, MCT Oil)
� Meat, fish, seafood, and chicken
� Tuna in brine, water or olive oil
� Chicken Feet and Bone Marrow
� Offals (Laman loob like isaw, liver, etc.) and Dinuguan
� Leafy Greens (Spinach, Malunggay, Kangkong, Lettuce, Kale) and Cruciferous
vegetables (Cauliflower and Broccoli)
� Cucumbers, Lemon, Ginger, Tomatoes, Zuccini, Mushrooms, Bell Pepper, Chili,
Onion, Garlic, Ampalaya and Eggplants (in moderation)
� Powdered spices (garlic powder, onion powder, dried basil, italian seasoning,
cumin, paprika, cinnamon, turmeric, etc.)
� Nori and Seaweed snacks
� Toge (in moderation)
� Avocado
� Eggs
� Nuts and Seeds (in moderation)
� Chia Seeds
� Natural Coconut Milk (iwasan powdered na may maltodextrin)
� Full-fat natural cream cheese and hard cheeses
� Full-fat cream, full-fat whipping cream
� Berries (in moderation)
� Unsweetened Almond Milk
� Stevia, Monkfruit, Erythritol, Sucralose, Swerve, Equal Gold, and Steviana
� Coco Aminos, Vinegar, Himalayan Salt, Apple Cider Vinegar, Lite Salt, Iodized
Salt, Rock Salt, Pepper
� Unsweetened or Unflavored Greek Yogurt
� Black coffee, tea, unsweetened cocoa powder, unflavored sparkling water
� G-active and Le Minerale (provides electrolytes)
� Coconut Meat (in moderation)
� Chicharon (if no hypertension, in moderation)
� Animal Fat (if no hypertension, in moderation)
� Coconut Flour and Almond Flour for Keto Bread
� Vanilla Essence, Banana Essence, Pandan extract
� Unsweetened Baking Chocolate and Tablea
� 80% and above Dark Chocolate
� Heinz sugar-free ketchup
� Home-made Mayonnaise or Kewpie
� Shirataki Noodles/ Konjac Noodles
� Rite 'n Lite, Coke Zero (in moderation)
� Xylitol gums (in moderation)
� Unflavored gelatine and agar agar
� Multivitamins with magnesium and potassium like Centrum.
� Artificial crab meat (Dirty Keto, moderation)
� Fastfood Fried Chickens, no breading and no gravy (Dirty Keto)
� 𝗙𝗼𝗰𝘂� 𝗼� 𝗳𝗼𝗼� 𝗿𝗶𝗰� 𝗶� 𝗺𝗮𝗴�𝗲�𝗶𝘂𝗺 𝗮�� 𝗽𝗼𝘁𝗮��𝗶𝘂𝗺 𝗯𝘂𝘁 𝗳𝗿𝗼𝗺 𝗹𝗼� 𝗰𝗮𝗿𝗯 �𝗼𝘂𝗿𝗰𝗲�. 𝗔�𝘆𝘁�𝗶�𝗴 𝘁�𝗮𝘁'�
𝗼𝘃𝗲𝗿 𝟰𝗴 �𝗲𝘁 𝗰𝗮𝗿𝗯� 𝗽𝗲𝗿 𝟭𝟬𝟬𝗺𝗹 𝗼𝗿 𝟭𝟬𝟬𝗴 𝗶� 𝗮𝗹𝗿𝗲𝗮�𝘆 �𝗶𝗴� 𝗰𝗮𝗿𝗯. 𝗢𝘂𝗿 �𝗮𝗶𝗹𝘆 𝗹𝗶𝗺𝗶𝘁 𝗶� 𝟮𝟬𝗴 �𝗲𝘁 𝗰𝗮𝗿𝗯� 𝗽𝗲𝗿
�𝗮𝘆.

�𝗪𝗛𝗔� �𝗢� �𝗢 𝗘𝗔� 𝗢� 𝗞𝗘�𝗢

� Junk food (popcorn, potato chips, corn chips, multigrain chips)
� Fruit Juices and Buko Juice
� Regular Milk Teas
� Slimming pills and teas (irritates the bowels and you lose electrolytes
unnecessarily)
� Sugar and most sugar-substitutes like maltodextrin, maltitol, sorbitol, and
dextrose
� Candies and Lozenges.
� Traditional cakes, pies, cookies, and cupcakes made with regular icing and
sugar.
� Sweet sauces like oyster sauce and teriyaki sauce
� Honey, Brown Sugar, Coconut Sugar, Muscovado and Molasses (natural but has
high glycemic index, so not good for Keto)
� Sweet fruits (bananas, mangoes, grapes, dates, etc.) in any form.
� Rice, all variants
� Wheat, all forms (traditional bread, quinoa, semolina, and oats)
� Lumpia and siomai wrappers
� Fishballs, chicken balls, squid balls (lots of flour fillers and sugar)
� Bread, all types (except coconut flour and almond flour)
� Starchy root crops and legumes, such as potatoes, beans, corns, peas,
munggo, and carrots.
� Corn Starch
� Milk, Fresh or Powdered, Skim milk, and Low-fat milk, Condensed Milk,
Evaporated Milk.
� Yogurt, Yakult, Flavored Greek Yogurt
� Inflammatory condiments such as soy sauce, ketchup, vegetable oil, corn oil,
soybean oil, canola oil, and sunflower oil.
⚠𝙒𝙖𝙩𝙘� 𝙤𝙪𝙩 𝙛𝙤� �𝙞𝙙𝙙𝙚� 𝙘𝙖�𝙗�, 𝙞� 𝙩�𝙚 𝙛𝙤�� 𝙤𝙛 �𝙪𝙜𝙖� 𝙖�𝙙 𝙛𝙞𝙡𝙡𝙚�� 𝙞� �𝙤�𝙩 𝙥�𝙤𝙘𝙚��𝙚𝙙
𝙥�𝙤𝙙𝙪𝙘𝙩�. 𝙄𝙛 �𝙞𝙜� 𝙘𝙖�𝙗 𝙤� �𝙞𝙜� 𝙞� �𝙪𝙜𝙖�, 𝙚𝙫𝙚� 𝙞𝙛 𝙞𝙩'� �𝙤𝙩 𝙞� 𝙩�𝙞� 𝙡𝙞�𝙩, 𝙩�𝙚� 𝙞𝙩'� �𝙤𝙩 𝙆𝙚𝙩𝙤.
Kindly read din po itong FAQs ng group for simple explanations about Keto,
Intermittent Fasting and other common questions.
FAQ#1: http://bit.ly/kifiFAQ1
FAQ#2: http://bit.ly/kifiFAQ2
FAQ#3: http://bit.ly/kifiFAQ3
http://bit.ly/InterpretingNutritionLabels
Be intelligent and practice critical thinking. Lahat ng sobra kahit Keto-friendly
nakaka-stall ng progress. Tandaan, Google is your friend. Pwede nyo po i-Google
ang net carbs ng pagkain or use USDA food database para mas accurate. Pag-
aralan bumasa ng nutrition label para hindi sayang ang pera at effort.
Hindi nyo rin kelangan kainin lahat ng nasa list. Kung ano lang pwede sa iyo at
type mo. Make it work for you, pero ang bawal bawal talaga.