| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 60 | g | Organic Coconut Flour | $0.25 | Amazon (S) |
| 50 | g | NutraBio "Java" Whey Protein Isolate (x4) | $1.64 | NutraBio |
| 41 | g | Whey Protein Isolate (Unflavored) | $1.00 | Amazon (S) |
| 26 | g | Bob's Red Mill Chia Seeds | $0.36 | Amazon (S) |
| 20 | g | Dutch Process Cocoa Powder | $0.39 | Amazon (S) |
| 8 | g | Bob's Red Mill Soy Lecithin Granules | $0.15 | Amazon (S) |
| 5 | g | Cayenne Pepper | $0.10 | Amazon (S) |
| 4 | g | Organic Ceylon Cinnamon Powder | $0.25 | Amazon |
| 4 | g | Iodized Sea Salt | $0.04 | Amazon |
| 4 | g | Potassium Citrate | $0.12 | Amazon |
| 4 | g | Calcium & Magnesium Citrate | $0.16 | Amazon |
| 1 | g | Choline Bitartrate | $0.04 | Amazon |
| 0.1 | g | Ascorbic Acid | $0.01 | Amazon |
| 59.15 | ml | Extra Virgin Olive Oil | $0.72 | Amazon |
| 59.15 | ml | MCT Oil (x3) | $1.12 | Amazon |
| 1500 | ml | New York City Drinking Water | $0.00 | Tap |
| 1 | pill | Now Foods Vitamin D-3 & K-2 | $0.05 | Amazon (S) |
Amounts for: Total Daily Cost: | $6.38 | Add Ingredients to Amazon Cart | ||
This is a ketogenic version of my "Superfood" recipe, which has a more traditional nutrient profile: https://www.completefoods.co/diy/recipes/quidnycs-superfood-for-him
This iteration of "Ketofood" is built around a new "Java" whey protein isolate from NutraBio (which incorporates caffeine, a modest amount of flavoring, and a custom vitamin blend).
The caffeine, cayenne pepper, and MCT oil all provide an increased thermogenic effect.
Unlike my previous recipes, this mix will not require a separate multivitamin pill -- but it does need ascorbic acid to round out the micros.
Updates:
- March 7, 2014: While I'm sure it's not for everybody, I have added cayenne pepper to the latest iteration of this recipe for an increased thermogenic effect (it should work synergistically with the caffeine and MCT oil in that regard).
- March 5, 2014: I have replaced some of the Java Whey powder with "plain" whey protein isolate, cutting down on the daily cost and reducing the caffeine dosage somewhat. Please note that I also had to switch from sea salt to iodized salt to replace some of the iodine.
- February 11, 2014: I have removed flaxseed from the recipe, due to concerns about the potential effects of lignans in flax on hormone levels.
- January 29, 2014: I finally received all of the ingredients and have tested out the mix, and I've got to say it's pretty damn good. Sort of like a smoothie that you'd actually imagine normal people enjoying. It's slightly sweet, but not overly so. Thick, but not too thick (very smooth consistency if you use a blender). Apart from the relatively light chocolate and coffee flavors, there's a hint of the fresh olive oil flavor, which I don't mind at all. It definitely doesn't seem oily (the difference between this and my "Induction" recipe is night and day).
On Caffeine:
If you're wondering about the caffeine content of the recipe, here is the updated breakdown:
50g of Java Whey = 330mg caffeine
20g of dutch cocoa = 16mg caffeine
346mg per day parcels out to ~115mg per 1/3 "meal" portion (in the ballpark of the amount contained in 1 cup or 8 fl oz of coffee).
A 2010 Canadian study on the health effects of caffeine concluded that an amount up to 6 mg/kg body weight per day represents a "moderate daily caffeine intake [that] is not associated with adverse effects such as general toxicity, cardiovascular effects, effects on bone status and calcium balance (with consumption of adequate calcium), changes in adult behaviour, increased incidence of cancer and effects on male fertility."
The recommended intake for reproductive age women is significantly lower.
The previous iteration of "Ketofood" (which I've been using to this point) can be found here: https://www.completefoods.co/diy/recipes/quidnycs-ketofood-for-ongoing-ketosis
The following additional "Ketofood" recipe is designed to have a bare-minimum net carb content suitable for inducing ketosis, while remaining nutritionally complete: https://www.completefoods.co/diy/recipes/quidnycs-ketofood-for-induction-phase-ketosis
This "Ketofood" recipe is designed with somewhat more forgiving parameters intended for ongoing ketosis. It also tastes a whole lot better than my previous ketogenic recipes.
For detailed notes on a variety of topics also applicable to this recipe, please refer to the "Superfood" Notes section.
Please bear in mind that I am new to ketogenic diets, and no expert by any means. I have found the following resources to be helpful for background information:
