Coconut Oil Keto Chow 1634Kcal (no MCT) PrivateKetogenic

Last updated April 7, 2016 Copy
AmountIngredient$ / daySource
120mlHeavy Whipping Cream (USDA values)$0.60Costco/Sams/any grocery store
120gDymatize Nutrition Elite (Rich Chocolate)$2.96All Star
90gCoconut Oil$1.48Amazon (s)
16gPsyllium Husk Powder$0.19All Star
6gPotassium Citrate$0.16Amazon
6gSalt$0.00Sams Club
5gNOW Cal/Mag/D3 powder$0.13All Star
2gCalcium Phosphate$0.05Freeda (also on Amazon)
2gCholine L-Bitartrate$0.06Amazon
2pillKirkland "One per day" fish oil$0.19Costco
1.537gKirkland Signature Daily Multi (ground up with a blender)$0.03Amazon
1.5gXanthan Gum$0.06Amazon
1pillNow Foods MK-7 Vitamin K-2 (mixed in with powder)$0.21Amazon
Amounts for:
Total Daily Cost:
$6.12Add Ingredients
to Amazon Cart

This recipe is a Coconut oil version of Keto Chow with NO MCT oil

Using coconut oil instead of MCT oil in this recipe for health reasons.
I am using two shakes, instead of three a day, with 75G of Keto Chow each, 60ml of Heavy Cream and 45G of coconut oil. I will usually just put the coconut oil in one of the shakes as it simplifies the process.

I am experiencing a good weight loss on this formula, 1-3 # a week. I am also doing IF 20/4 with this formula, and it helps with hunger. I have to set an alarm so I remember to drink my shakes.

Procedure:

  • Add heavy cream and very hot water to shaker bottle so it is 2/3 full, shake vigorously until its frothy
  • Heat coconut oil in microwave for ~50 seconds, until it is very hot but not boiling
  • Pour the melted coconut oil into shaker cup immediately and shake vigorously
  • Immediately refrigerate to prevent the coconut oil from separating

This method produces a very good blend that does not have large chunks of coconut oil suspended in it.
I have a few reasons for wanting to use coconut oil instead of MCT oil in my recipes.
Coconut oil is cheaper and easier on my stomach than MCT Oil, is reported to last longer in a persons system than the MCT oil and has a great number of reported benefits.

Nutrition Facts

Amount Per Day
7% Carb, 20% Protein, 73% Fat
Calories1671
% Daily Values*
194%
Total Carbohydrate29g
107%
Dietary Fiber 17g
107%
Protein88g
208%
Total Fat143g
Saturated Fat109g
Monounsaturated Fat18g
Polyunsaturated Fat3g
101%
Omega-3 Fatty Acids2g
131%
Omega-6 Fatty Acids3g
Cholesterol336mg
Calcium
205%
Vitamin A
126%
Chloride
161%
Vitamin B6
156%
Chromium
100%
Vitamin B12
259%
Copper
101%
Vitamin C
103%
Iodine
100%
Vitamin D
104%
Iron
276%
Vitamin E
157%
Magnesium
132%
Vitamin K
108%
Manganese
100%
Thiamin
127%
Molybdenum
100%
Riboflavin
141%
Phosphorus
106%
Niacin
125%
Potassium
103%
Folate
126%
Selenium
101%
Pantothenic Acid
206%
Sodium
184%
Biotin
100%
Sulfur
184%
Choline
153%
Zinc
103%
 
* Percent Daily Values are based on "a2vk6zz's U.S. government DRI, male 19-50, 1500 calories, low carb". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
#
Ingredient
Amount
Unit
Form
Source
Container Size
Item Cost
Daily Cost
Days / Unit
Calories (kcal)
Carbs (g)
Protein (g)
1
Heavy Whipping Cream (USDA values)
120
mlLiquidCostco/Sams/any grocery store1890
$9.40
$0.60
164143.32.46
2
Dymatize Nutrition Elite (Rich Chocolate)
120
gPowderAll Star907
$22.39
$2.96
844610.385.96
3
Coconut Oil
90
gPasteAmazon (s)890
$14.60
$1.48
107760.00.00
4
Psyllium Husk Powder
16
gPowderAll Star5440
$65.79
$0.19
340014.20.00
5
Potassium Citrate
6
gPowderAmazon1000
$27.00
$0.16
16700.00.00
6
Salt
6
gPowderSams Club11339
$4.98
$0.00
189000.00.00
7
NOW Cal/Mag/D3 powder
5
gPowderAll Star227
$5.69
$0.13
4500.00.00
8
Calcium Phosphate
2
gPowderFreeda (also on Amazon)453
$11.70
$0.05
22700.00.00
9
Choline L-Bitartrate
2
gPowderAmazon1000
$31.96
$0.06
50000.00.00
10
Kirkland "One per day" fish oil
2
pillPillCostco180
$16.99
$0.19
90300.00.00
11
Kirkland Signature Daily Multi (ground up with a blender)
1.537142857142857
gPowderAmazon769
$16.99
$0.03
50000.00.00
12
Xanthan Gum
1.5
gPowderAmazon454
$16.99
$0.06
30351.20.00
13
Now Foods MK-7 Vitamin K-2 (mixed in with powder)
1
pillPillAmazon60
$12.50
$0.21
6000.00.00
Total
$256.98
$6.12
167129.188.42
Target
150015.083.00
% Reached
111%194%107%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: a2vk6zz's U.S. government DRI, male 19-50, 1500 calories, low carbChange
MacroTargetRecipeMax%
Calories (kcal)15001671111%
Carbohydrates (g)1529.1194%
Protein (g)8388.42107%
Total Fat (g)69143.28208%
Saturated Fat (g)0109.09
Monounsaturated Fat (g)018.04
Polyunsaturated Fat (g)03.27
Omega-3 Fatty Acids (g)22.01101%
Omega-6 Fatty Acids (g)22.62131%
Total Fiber (g)1617.1107%
Soluble Fiber (g)01.2
Insoluble Fiber (g)015.9
Cholesterol (mg)0336.324
VitaminsTargetRecipeMax%
Vitamin A (IU)3000378810000126%
Vitamin B6 (mg)1.32100156%
Vitamin B12 (ug)2.46.2259%
Vitamin C (mg)90932000103%
Vitamin D (IU)6006234000104%
Vitamin E (IU)20311000157%
Vitamin K (ug)120129108%
Thiamin (mg)1.21.526127%
Riboflavin (mg)1.31.832141%
Niacin (mg)1620.04735125%
Folate (ug)4005051000126%
Pantothenic Acid (mg)510.306206%
Biotin (ug)3030100%
Choline (mg)550840.433500153%
MineralsTargetRecipeMax%
Calcium (g)12.052.5205%
Chloride (g)2.33.7085161%
Chromium (ug)3535100%
Copper (mg)0.90.90710101%
Iodine (ug)1501501100100%
Iron (mg)822.048245276%
Magnesium (mg)420552.9132%
Manganese (mg)2.32.30111100%
Molybdenum (ug)45452000100%
Phosphorus (g)0.60.6384106%
Potassium (g)3.53.602103%
Selenium (ug)5556400101%
Sodium (g)1.52.7594184%
Sulfur (g)23.68184%
Zinc (mg)1111.276640103%

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