| Amount | Ingredient | £ / day | Source | |
|---|---|---|---|---|
| 115 | g | Impact Whey Protein | £1.32 | MyProtein |
| 22.5 | g | Psyllium Husk Powder | £0.30 | Bulk Powders |
| 18 | g | Xanthan gum | £0.16 | Tradeingredients |
| 103.3 | ml | Sainsbury's Olive Oil 2L | £0.31 | Sainsbury's |
| 4 | ml | Granovita Organic Flaxseed Oil 260ml | £0.07 | Sainsbury's |
| 5 | ml | Tesco Pure Sunflower Oil 5 Litre Pet | £0.01 | Tesco |
| 7 | g | Sainsbury's Salt, Basics 750g | £0.00 | Sainsbury's |
| 2 | pill | Tesco A-Z multivitamins + minerals | £0.05 | Tesco |
| 3 | pill | Holland & Barrett Vitamin D3 Tablets 25ug | £0.11 | Holland & Barrett |
| 3.1 | g | Dicalcium phosphate | £0.02 | Blackburn Distributions |
| 9 | g | Potassium Bicarbonate | £0.02 | Intralabs |
| 0.5 | g | Magnesium Oxide powder | £0.01 | UKIherb |
| 1.35 | g | Choline bitartrate | £0.04 | Bulk Powders |
Amounts for: Total Daily Cost: | £2.41 | Add Ingredients to Amazon Cart | ||
Introduction
I've made this recipe because, being from the UK, I have been frustrated at the lack of a ketogenic soylent that costs a reasonable amount. Importing ketochow costs upwards of £10 per day once shipping is factored in, and it doesn't come with any of the oil or cream you need.
I also found the need to buy separate fish oil pills annoying, and was sure there would be a way around this. Sure enough, a slight change of the oils involved meant I could get rid of the fish oil pills. Furthermore, the optimal ratio of omega 3 to omega 6 is thought to be between 1:3 and 1:4. Unlike most other soylents I have come across, my recipe gives a ratio of 1:3.826, which as you can see falls in this optimal ratio.
Another thing I've found other soylents lacking in is fibre. Many fall well below the recommended amount of fibre for however many Calories they give. An approximate recommendation is at least 14 grams of fibre for every 1000 Calories. This recipe contains about 20 grams of fibre for every 1000 Calories.
The last thing I've noticed about pretty much every soylent is the low vitamin D content. RDAs for vitamin D range from around 200 I.U. to around 600 I.U. but this does not take account of the latest research. Recent studies have suggested intakes of >2000 I.U. per day are required for optimal benefit, but from looking around, no soylent companies seem to offer anything close to this amount. I made sure to include this increased amount in my soylent.
Note that Tesco multivitamins make use of the 3 for 2 deal.
Changes
Version 1.0: Basic diet plan laid out
Version 1.1: Added in xantham gum. This takes fibre content up to 30 grams per day, up from 18, to reflect the new recommendations by the NHS.
Version 1.2: Added in extra vitamin D as some studies suggest an intake of >2000 micrograms per day can be more beneficial.
Version 1.3: Added extra sodium as I realised this was necessary too. The nutritional profile has been updated to reflect this. Some extra sodium may be needed depending on how fatigued you are during ketosis induction. This will be updated if it is deemed to be an issue. Some report that at least 5000 milligrams of sodium is required during induction - I am stopping short of recommending this much due to chloride levels and the fact this isn't only for induction.
Version 1.4: Added even more vitamin D to tie in with the new recommendations of 3800 I.U. found here: http://articles.mercola.com/sites/articles/archive/2008/06/28/if-you-choose-to-take-oral-vitamin-d-how-much-should-you-take.aspx
Method for preparation
FOR ONE MEAL
1) Add 400 millilitres of water to a shaker.
2) Add 38.3333 grams of protein powder.
3) Add 34.4333 millilitres (31.3343 grams) of olive oil.
4) Add 1.3333 milliltres (1.2133 grams) of flaxseed oil.
5) Add 1.6666 millilitres (1.5166 grams) of sunflower oil.
6) Add 7.5 grams of psyllium husk powder.
7) Add 6 grams of xanthan gum.
8) Add 2.3333 grams of salt.
9) Add 1.0333 grams of dicalcium phosphate.
10) Add 3 grams of potassium bicarbonate.
11) Add 0.1666 grams of magnesium oxide.
12) Add 0.45 grams of choline bitartrate.
13) Grind up 2/3 of a tesco multivitamin and add it.
14) Grind up 1 vitamin D pill and add it.
15) Shake until it is of a smooth consistency and drink.
FOR A WHOLE DAY
1) Add 1200 millilitres of water to a 2 litre pitcher.
2) Add 115 grams of protein powder.
3) Add 103.3 millilitres (94.0029 grams) of olive oil.
4) Add 4 milliltres (3.6399 grams) of flaxseed oil.
5) Add 5 millilitres (4.5498 grams) of sunflower oil.
6) Add 22.5 grams of psyllium husk powder.
7) Add 18 grams of xanthan gum.
8) Add 7 grams of salt.
9) Add 3.1 grams of dicalcium phosphate.
10) Add 9 grams of potassium bicarbonate.
11) Add 0.5 grams of magnesium oxide.
12) Add 1.35 grams of choline bitartrate.
13) Grind up 2 tesco multivitamins and add them.
14) Grind up 3 vitamin D pills and add them.
15) Shake until it is of a smooth consistency and refrigerate.
16) Shake again when it comes time to drink to maintain the smooth consistency.