Day 58

Day 57

Day 56

- Coffe with sissina
- 2 sunny side up eggs

Day 55

Breakfast:
- coffee with sussina
- scrambled eggs

Simple workout:
- 55 push-ups
- 6 pull-ups

Weight of the day:
-

Day 54

53

Day 52

Simple workout:
- 52 push-ups
- 6 pull-ups





lunch

Day 51 of 20 grams maximum carbohydrates diet, 21.Feb.2014

Breakfast:
- Coffee with sussina and coconut cream
- Bitter melon & cream cheese

Simple workout:
- 51 push-ups
- 6 pull-ups

Running weight:
156.6lbs
 

















Snack:
- 2 Pares

Day 50 of 20 grams maximum carbohydrates diet, 20.Feb.2014

Breakfast:

- Coffee with sussina and lots of coconut cream

- Cream cheese
- Pork pepper steak


Simple workout:
- 50 push-ups
- 6 pull-ups

Running weight:
157.4 lbs.

Lunch:
- Fried chicken

Dinner:
- Pepper pork stake
- Bitter melon

Day 49 of 20 grams maximum carbohydrates diet, 19.Feb.2014

Breakfast:

- Coffee with sussina and lots of coconut cream

- Scrambled eggs with cheese

Simple workout:
- 49 push-ups
- 6 pull-ups

Running weight:
157.8 lbs.

















Lunch:

Dinner:
- Rosted chiken (Sr. Pedro)

Day 48 of 20 grams maximum carbohydrates diet, 18.Feb.2014

Breakfast:
- Coffee with sussina and coconut cream
- Pepper pork steak
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Simple Workout:
- 48 push-ups
- 6 pull-ups

Running weight:
158.2 lbs


















Snack:
- Pork rinds














Lunch:
- Papaitan

















Snack:
- Pepper pork
- Cheese

Day 47 of 20 grams maximum carbohydrates diet, 17.Feb.2014

Breakfast:

- 2 x Coffee with sussina and coconut cream

- Pepper pork steak

Simple Workout:

- 47 push-ups

- 6 pull-ups

Lunch:
- 2 pcs Jollibee chicken


Dinner:

- Pepper pork steak

Day 46 of 20 grams maximum carbohydrates diet, 16.Feb.2014

Breakfast:
- Coffee with sussina and coconut cream
- Pepper pork

Simple workout:
- 46 push-ups
- 6 pull-ups

Snack:
- Lots of peanuts

Lunch:

- 2 x order of papaitan

<pic>

Dinner:
- Pork rinds
<pic>

Day 45 of 20 grams maximum carbohydrates diet, 15.Feb.2014

Breakfast:
- Coffee with sussina and coconut cream
- Scarmbled eggs
- Pepper pork

Simple Workout:
- 6 pull-ups

Foul/Bad:
- Ate to much peanuts

 Lunch: - 1/2 Cebu roasted Chicken


 Dinner: - forgot :(

Day 44 of 20 grams maximum carbohydrates diet, 14.Feb.2014

Breakfast:
- Coffee with sussina and coconut cream
- Cream cheese
- Pepper Pork Steak

Simple Exercise:
- 42 push-ups
- 6 pull-ups

Weight of the day:
 157.6lbs
<pic>

Snack:
- Peanuts

Lunch:
- Papaitan
<pic>

Dinner:
- Fine dinning
<pic>

Day 43 of 20 grams maximum carbohydrates diet, 13.Feb.2014

Breakfast:
- Coffee with sussina and coconut cream
- Scrambled eggs
- Beef nilaga

Simple Exercise:
- 41 push-ups
- 6 pull-ups

Weight of the day:
159lbs
<pic>

Snack:
- Peanuts

Lunch:
- Fish in broth
- Dinakdakan
- Scrambled eggs
- Boiled egg

Dinner:
- Burger king patties
- Kinilaw

Day 42 of 20 grams maximum carbohydrates diet, 12.Feb.2014

Breakfast:
- Coffee with sussina and coconut cream
- Pork adobo

Simple workout:
- 42 push-ups
- 6 pull-ups

Weight of the day:
158.6 lbs
<pic>

Lunch:
- Peanuts
- Boiled egg

Snack:
- Pig rinds
- 100g Roasted beef
<pic>


Dinner:
- Beef nilaga
- Fried tilapia

Day 41 of 20 grams maximum carbohydrates diet, 11.Feb.2014

Breakfast:
- Coffee with sussina and coconut cream
- Scrambled eggs
- Fried fish
- Beef nilaga

Simple Exercise:
- 41 push-ups
- 6 pull-ups

Weight of the day:
158 lbs
<pic>

Snack:
- Peanut

 Lunch:
 - 3 pcs whamp patties

Dinner:
 - Okra
- scrambled eggs
- fried fish

Day 40 of 20 grams maximum carbohydrates diet, 10.Feb.2014

Breakfast:
- Bitter melon in egg
- Galunggong in vinegar
- Coffee with sussina and coconut milk




















Simple Workout:
- 40 push-ups
- 6 pull-ups

Lunch:
- Cold cuts


Snack:
Coffee with Sussina

Dinner:
- Beef nilaga

Day 39 of 20 grams maximum carbohydrates diet, 09.Feb.2014

Breakfast:
 - Papaitan

Snack:

 - scrambled eggs
- coffee with sussina

Lunch:
- Fried chiken
- Pork sisig
- Gising-gising
<pic>

Dinner:
- Scrambled eggs
- Squid
<pic>

Day 38 of 20 grams maximum carbohydrates diet, 08.Feb.2014

Breakfast:
-- coffee with sussina and coconut cream

Simple Workout:
- 38 push-ups
- 6 pull-ups

Lunch:
- Pig rinds

Dinner:
- Scrambled eggs

Day 37 of 20 grams maximum carbohydrates diet, 07.Feb.2014

Breakfast:

- Coffee with Sussina & Coconut cream

- 1 boiled egg

Simple Exercise:

- 6 pull-ups*

- 37 push-ups

Snack:

- 2 pares litid

Lunch:
- Tuna sisig
- Papaitan

Dinner:
- Korean buffet
<pic>

Day 36 of 20 grams maximum carbohydrates diet, 06.Feb.2014

Breakfast:

- Coffee with Sussina & Coconut cream

- Meat balls

- Scramble eggs

Snack:
- Peanut

Simple Exercise:

- 36 push-ups

- 6 pull-ups

 

Lunch :

- Bangus head in tamarind soup

- Scramble egg, string beans & spinach

 

Snack:

- Fish skin rind

Dinner:

- Beef stew

 

Day 35 of 20 grams maximum carbohydrates diet, 05.Feb.2014

Breakfast:
- Coffee with Sussina and Coconut cream
- Tuna in can
- Cream cheese

Simple Workout:
- 35 push-ups
- 6 pull-ups

Lunch:
- Squid with Scramble eggs, Okra & Garbage

Snack:
- Coffee with Sussina

Dinner:
- Meat Balls
- Fried fish

My diet bible

Dr. Eric Westman (Watch the video here)
Lifestyle Medicine Clinic
Duke University Medical Center

This diet is found in the Appendix of the book Why We Get Fat by Gary Taubes
and is an example of a low carbohydrate diet.

"No Sugar, No Starch" Diet: Getting Started
This diet is focused on providing your body with the nutrition it needs,
while eliminating foods that your body does not require, namely, nutritionally
empty carbohydrates. For most effective weight loss, you will need to keep the
total number of carbohydrate grams to fewer than 20 grams per day. Your diet is
to be made up exclusively of foods and beverages from this handout. If the food
is packaged, check the label and make sure that the carbohydrate count is 1 to
2 grams or less for meat and dairy products, 5 grams or less for vegetables.
All food may be cooked in a microwave oven, baked, boiled, stir-fried, sautéed,
roasted, fried (with no flour, breading, or cornmeal), or grilled.

WHEN YOU ARE HUNGRY,
EAT YOUR CHOICE OF THE FOLLOWING FOODS:

Meat: Beef (including hamburger and steak), pork, ham (unglazed), bacon, lamb,
veal, or other meats. For processed meats (sausage, pepperoni, hot dogs),
check the label carbohydrate count should be about 1 gram per serving (and be
organic if able and nitrate free).

Poultry: Chicken, turkey, duck, or other fowl.

Fish and Shellfish: Any fish, including tuna, salmon, catfish, bass, trout,
shrimp, scallops, crab, and lobster (no farmed seafood, there are to many toxins in them).

Eggs: Whole eggs are permitted without restrictions.

You do not have to avoid the fat that comes with the above foods.
You do not have to limit quantities deliberately, but you should stop eating when you feel full.

FOODS THAT MUST BE EATEN EVERY DAY:

Salad Greens: 2 cups a day. Includes arugula, bok choy, cabbage (all varieties),
chard, chives, endive, greens (all varieties, including beet, collards, mustard,
and turnip), kale, lettuce (all varieties), parsley, spinach, radicchio, radishes,
scallions, and watercress. (If it is a leaf, you may eat it.)

Vegetables: 1 cup (measured uncooked) a day. Includes artichokes, asparagus, broccoli,
Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans),
jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts
(bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.

Bouillon: 2 cups daily—as needed for sodium replenishment. Clear broth (consommé) is
strongly recommended, unless you are on a sodium-restricted diet for hypertension or heart failure.

FOODS ALLOWED IN LIMITED QUANTITIES:

Cheese: up to 4 ounces a day. Includes hard, aged cheeses such as Swiss and Cheddar, as well
as Brie, Camembert blue, mozzarella, Gruyere, cream cheese, goat cheeses. Avoid processed
cheeses, such as Velveeta. Check the label; carbohydrate count should be less than 1 gram per serving.

Cream: up to 4 tablespoonfuls a day. Includes heavy, light, or sour cream (not half and half).

Mayonnaise: up to 4 tablespoons a day. Duke's and Hellmann's are low-carb. Check the labels of other brands.

Olives (Black or Green): up to 6 a day. Avocado: up to 1/2 of a fruit a day.

Lemon/Lime Juice: up to 4 teaspoonfuls a day.

Soy Sauces: up to 4 tablespoons a day. Kikkoman is a low carb brand. Check the labels of other brands.

Pickles, Dill or Sugar-Free: up to 2 a servings a day. Mt. Olive makes sugar-free pickles.
Check the labels for carbohydrates and serving size.

Snacks: Pork rinds/skins; pepperoni slices; ham, beef, turkey, and other meat roll-ups; deviled eggs.

THE PRIMARY RESTRICTION: CARBOHYDRATES
On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten.
The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed.
Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey,
maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose),
flavored yogurts, fruit juice, and fruit.

Starches are complex carbohydrates. Avoid these kinds of foods: grains (even "whole" grains),
rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and "starchy"
vegetables such as slow-cooked beans (pinto, lima, black beans), carrots,
parsnips, corn, peas, potatoes, French fries, potato chips.


FATS AND OILS
All fats and oils, even butter, are allowed. Olive oil and peanut oil are especially
healthy oils and are encouraged in cooking. Avoid margarine and other hydrogenated
oils that contain trans fats.

For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with
lemon juice and spices as needed. Blue-cheese, ranch, Caesar, and Italian are also
acceptable if the label says 1 to 2 grams of carbohydrate per serving or less. Avoid
“lite” dressings, because these commonly have more carbohydrate. Chopped eggs, bacon,
and/or grated cheese may also be included in salads.

Fats, in general, are important to include, because they taste good and make you feel
full. You are therefore permitted the fat or skin that is served with the meat or
poultry that you eat, as long as there is no breading on the skin. Do not attempt
to follow a low-fat diet!

SWEETENERS AND DESSERTS
If you feel the need to eat or drink something sweet, you should select the most
sensible alternative sweetener(s) available. Available alternative sweeteners are:
Splenda (sucralose), Nutra-sweet (aspartame), Truvia (stevia/erythritol blend),
and Sweet ‘N Low (saccharin). Avoid food with sugar alcohols (such as sorbitol
and maltitol) for now, because they occasionally cause stomach upset, although
they may be permitted in limited quantities in the future. (Would recommend you
stay away from all artificial sweeteners if able or use Stevia, Dr. Craig)

BEVERAGES
Drink as much as you would like of the allowed beverages, do not force fluids
beyond your capacity. The best beverage is water. Essence-flavored seltzers
(zero carbs) and bottled spring and mineral waters are also good choices.

Caffeinated beverages: Some patients find that their caffeine intake interferes
with their weight loss and blood sugar control. With this in mind, you may have
up to 3 cups of coffee (black, or with artificial sweetener and/or cream), tea
(unsweetened or artificially sweetened), or caffeinated diet soda per day.

ALCOHOL
At first, avoid alcohol consumption on this diet. At a later point in time, as
weight loss and dietary patterns become well established, alcohol in moderate
quantities, if low in carbohydrates, may be added back into the diet.


QUANTITIES
Eat when you are hungry; stop when you are full. The diet works best on a
"demand feeding" basis—that is, eat whenever you are hungry; try not to eat
more than what will satisfy you. Learn to listen to your body. A low-carbohydrate
diet has a natural appetite-reduction effect to ease you into the consumption
of smaller and smaller quantities comfortably. Therefore, do not eat everything
on your plate just because it's there. On the other hand, don't go hungry! You
are not counting calories. Enjoy losing weight comfortably, without hunger or
cravings.

It is recommended that you start your day with a nutritious low-carbohydrate meal.
Note that many medications and nutritional supplements need to be taken with food
at each meal, or three times per day.

IMPORTANT TIPS AND REMINDERS
The following items are NOT on the diet: sugar, bread, cereal, flour-containing
items, fruits, juices, honey, whole or skimmed water, milk, yogurt, canned soups,
dairy substitutes, ketchup, sweet condiments and relishes.

Avoid these common mistakes: Beware of "fat-free" or "lite" diet products, and
foods containing "hidden" sugars and starches (such as coleslaw or sugar-free
cookies and cakes). Check the labels of liquid medications, cough syrups, cough
drops, and or other over-the-counter medications that may contain sugar. Avoid
products that are labeled "Great for Low-Carb Diets!"

LOW-CARB MENU PLANNING
What does a low-carbohydrate menu look like? You can plan your daily menu by using
the following as a guide:

Breakfast
Meat or other protein source (usually eggs)
Fat source —This may already be in your protein; for example, bacon and eggs have
fat in them. But if your protein source is "lean," add some fat in the form of butter,
cream (in coffee) or cheese.

Low-carbohydrate vegetable (if desired)—This can be in omelet or a breakfast quiche.

Lunch
Meat or other protein source
Fat source - If your protein is "lean," add some fat, in the form of butter, salad
dressing, cheese, cream, or avocado.
1 to 1 ½ cups of salad greens or cooked greens
½ to 1 cup of vegetables

Snack
Low-carbohydrate snack that has protein and/or fat.


Dinner
Meat or other protein source
Fat source—If your protein is "lean," add some fat in the butter, salad dressing,
cheese, cream, or avocado. 1 to 1½ cups of salad greens or cooked greens
½ to 1 cup of vegetables

A sample day may look like this:

Breakfast
Bacon or sausage
Eggs

Lunch
Grilled chicken on top of salad greens and other vegetables, with bacon, chopped
eggs, and salad dressing

Snack
Pepperoni slices and a cheese stick

Dinner
Burger patty or steak
Green salad with other acceptable vegetables and salad dressing
Green beans with butter

READING A LOW-CARB LABEL
Start by checking the nutrition facts.

• Look at serving size, total carbohydrate, and fiber.
• Use total carbohydrate content only.
• You may subtract fiber from total carbohydrate to get the "effective or net carb
count." For example, if there are 7 grams of carbohydrate and 3 grams of fiber,
the difference

yields 4 grams of effective carbohydrates. That means the effective carbohydrate
count is 4 grams per serving.
• No need to worry—at this point—about calories or fat.
• Effective carbohydrate count of vegetables should be 5 grams or less.
• Effective carbohydrate count of meat or condiments should be 1 gram or less.
• Also check the ingredient list. Avoid foods that have any form of sugar or starch listed in the first 5 ingredients.

Sugar by any other name is still sugar!
All of these are forms of sugar: sucrose, dextrose, fructose, maltose, lactose,
glucose, honey, agave syrup, high-fructose corn syrup, maple syrup, brown-rice syrup,
molasses, evaporated cane juice, cane juice, fruit-juice concentrate, corn sweetener.

Day 34, 04.Feb.2014

Breakfast:
- Coffee with Sussina and Coconut Cream
- Sunny side up eggs
- Corn beef

Simple Excercise:
- 34 push-ups
- 6 pull-ups

Snack:
- 2 order of Pares

Lunch:
- 2 pcs Whamp burger patties

Day 33, 03.Feb.2014

Breakfast:
- Coffee with Sussina and Coconut cream
- Chicken

Simple Exercise:
- 33 push-ups
- 6 pull-ups

Lunch:
- Fried Chicken breast

Dinner:
- Beef nilaga
- Fried Cream Dory fish

Snack:
- Peanut

Day 32, 02.Feb.2014

Breakfast:
- Coffee with Sussina & Coconut Cream
- Goat cheese (from Norway)
- Roasted Chicken

Simple Exercise:
- 32 push-ups
- 6 pull-ups

Snack:
- Peanuts
- 2 small burger patties with 1 egg
- Coffee with Sussina & Coconut Cream

Lunch:
- Bitter melon
- Pigs internal organs mix (Bopis)
- Papaitan

Snack:
- Pig rinds

Dinner:
- Liver & Pork