Low Carb Lifestyle with Dr. Iris: Optimize Your Health

Learn to calculate net carbs (total carbohydrates minus fiber). **Behavioral Insight:** Understanding net carbs empowers informed food choices, reducing diet fatigue.

“Net carb it means total carbohydrates minus the fiber”

Understand ketogenic (50g or less), moderate (50g or less), and liberal (up to 100g) carb levels. Consider integrating this into filipino foods.

“Soditus atting platform we are advocating for low carb in the amount of 50 grams and less so in ketogenic and young moderate low carb carb per day allowance per day which is hopefully 50 grams and less per day”

Identify and remove unhealthy, high-carb foods from your pantry. What common Filipino snacks will you remove?

“I highly recommend nagoya pantry edit are there for a reason they're not good for you so let's get rid of them out of sight out of mind temptation”

Restock your pantry with whole, unprocessed, low-carb foods. Prioritize lean meats, healthy fats, and low-carb vegetables. **Behavioral Insight:** 'Out of sight, out of mind' - restocking with healthy options encourages healthier snacking and meal prep.

“From here on we will restock with whole foods with unprocessed foods most of the time hopefully foods that are on our list to create our meal combinations attempt”

Calculate and meet your daily protein requirements (1.2-1.7g per kg of body weight). Think 'inihaw na baboy' (grilled pork) or 'sinigang' (sour soup) without rice.

“Proteins and fats are essential so duntai maxi simula proteins you have a protein requirement it is 1.2 to 1.7 grams per kilogram body weight per day 1.5 grams per kilogram for in most cases depending on bucket mass mutation requirement na na mentioned quotes because i highly encourage you to move regularly i encourage you to build muscles and in that case bhagtanu and agma muscle building protein building blocks now muscles and proteins are essential so you have to meet your protein requirements”

Incorporate healthy fats from plant-based (olive oil, avocado) and fish-based (fatty fish) sources. How can you incorporate coconut oil into your Filipino dishes?

“The third component and low-carb plate is of course the carbs so if like me gusto momokaro non-fiber then choose from the low net carb vegetable list yuma low nut carb choices and green leafy vegetables is pretty good to have on your plate feeling of fullness and of course again carbs are not essential but when you eat it a plant-based low-net carb na pagayan then it can also help you with yuma micronutrients phytonutrients”

Include low-carb vegetables for fiber, micronutrients, and phytonutrients. Think 'pechay' (bok choy), 'kangkong' (water spinach), and 'sitaw' (long beans).

“If like me gusto momokaro non-fiber then choose from the low net carb vegetable list yuma low nut carb choices and green leafy vegetables is pretty good to have on your plate feeling of fullness and of course again carbs are not essential but when you eat it a plant-based low-net carb na pagayan then it can also help you with yuma micronutrients phytonutrients”

Focus on nutrient-dense food such as meats and eggs

“Make sure that it is nutrient dense nutrients macronutrients proteins fats and carbs vitamins and minerals micronutrients nutrient dense choices meat eggs nuts nutrient dense choices nothing so you know requirement nathan”

Use allowed foods to make your meal satisfying

“Fifth requirement it has to be satisfying masarap naman right and that's why merunta young access does moderate satin post list dahil so go ahead and make your meal satisfying as long as the list”

Check your meal is a low-carb meal.

“And then finally look at your plate and ask yourself low carbohydrate that's the final criteria look at the net carb allowance meal and then there you go you have a really good low carb plate that's how you make a low carb plate”

Treat low carb as a long-term lifestyle change, not a quick fix. This module includes mental health considerations, and social dimensions. **Disclaimer:** This program does not provide medical advice. If you have concerns about eating disorders or mental health, please consult with a healthcare professional.

“Think about it as a marathon hindi pusha sprint affects mabilisan that's great and ma'am reverse medical condition however it's important to know that this is a lifestyle it's a marathon and hopefully for life classic lifestyle are mainly proteins and fats the fats that come from the that come with the protein which is usually the animals they really mainly survived on low carb low carbon way of eating so kayan kaya did nothing and along the carbs are not essential now we will still be able to meet all of our requirements proteins and fats the good thing is marinating flexibility my access narendra is a low net carb democratic”