| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 1 | pill | 1 | capsule | Kirkland Signature Daily Multi (ground up with a blender) | $0.03 | Amazon |
| 1 | pill | Now Foods MK-7 Vitamin K-2 (mixed in with powder) | $0.21 | Amazon | ||
| 1.35 | g | Choline L-Bitartrate | $0.04 | Amazon | ||
| 0.5 | g | Calcium Phosphate | $0.02 | Amazon | ||
| 0.025 | g | Manganese Gluconate Powder | $0.00 | Amazon | ||
| 4.5 | g | NOW Cal/Mag/D3 powder | $0.16 | Amazon | ||
| 8.46 | g | Potassium Citrate | $0.25 | Amazon | ||
| 1.2 | g | Swanson Monosodium Phosphate | $0.14 | Amazon | ||
| 5.86 | g | Salt, table, non-iodized | $0.01 | Amazon | ||
| 15.15 | g | Acacia Gum (Soluble Fiber) | $0.44 | Amazon | ||
| 7.3 | g | Nutricology Cellulose (Insoluble Fiber) | $0.30 | Amazon | ||
| 4 | g | Xanthan Gum | $0.15 | Amazon | ||
| 72.5 | g | O.N. Gold 100% Whey Protein Isolate, Double Rich Chocolate | $1.81 | Amazon | ||
| 30 | g | Peanut Flour Light Roast 28% | $0.39 | Byrd Mill | ||
| 87 | g | Extra Virgin Olive Oil | $0.56 | Jet | ||
| 8.15 | g | Flaxseed Oil | $0.20 | Amazon | ||
| 13.88 | g | MCT Oil | $0.22 | Amazon | ||
| 0 | g | Butter oil, anhydrous | $0.00 | Amazon | ||
Amounts for: Total Daily Cost: | $4.93 | Add Ingredients to Amazon Cart | ||||
Keto weightloss diet for male 18 - 35 based off NNR 2012, I think their science is better than the US DRI. Everything is available on Amazon!
To make:
I use a scale for everything, and strongly suggest mixing by weight. Everything in my recipe is in grams to make this easier. I make a week at a time of the dry mix, and I make three days worth of the oil mixture. My particular blender is a Blendtec ES3.
- Put two handfuls of ice into Blender.
- Put dry mix in blender.
- Add 24oz water.
- Blend using "ICE CRUSH MILKSHAKE" button.
- Once the dry mix is blended, Set blender to "Speed = 1" low setting and slowly add in oil mixture over 50sec.
- Put in fridge to keep cool
Assumptions
I currently weigh 180lb, and according to this site for "Fast Weightloss" total calories are 1580. This site also says the max calorie deficit is [weight] * 8 = 1440 calories for my current weight.
NNR recommends 25g of dietary fiber. I opted to go with a 20g soluble to 5g insoluble fiber ratio. Insoluble fiber does not count towards net carbs, and soluble fiber greater than 5g can be divided in half for a more accurate net carb count. In this recipe that would be 0 net carbs from insoluble, and (20/2)=10g net carbs from soluble (subtract 15g carbs from total carbs).
Once you figure out your Carb/Protein/Fat ratio, for example 5%/20%/75%, you'll know how many grams of fat you need. My goal is to reduce "bad" saturated fats and increase MUFA and PUFA. MCT oil is considered a "good" SFA, EVOO has a lot of good MUFA and a good source of n-6, Flaxseed oil is a great source of n-3. According to NNR there is a max upper limit of PUFA (n-3 + n-6) at 10%E total energy (TotalFat×10%/Fat%), and most of the research I've seen say it's best to keep your n-3 : n-6 ratio within 1:1 up to 1:2.3 but there is no hard science on it, and opinions vary. Keep total n-3 less than 5g.
The NNR recommends 0.83g good-quality protein/kg BW/d. Since I weigh 81.64kg * 0.83g = 67.75g Protein/day. Anecdotally, I have found that I need to lower total protein by 2g for every 5lb lost.
How to customize this recipe:
Adjust your Protein to match your carb/protein/fat ratio
Find Maximum PUFA - TotalFat(g) × 10% / Fat%
ex. With a 5%/20%/75% ratio and target cals of 1440, this site calculates I need a total of 120g fat. Using formula above: 120g * 10% / 75% = 16g PUFA
Adjust Flaxseed oil so that Omega-3 = 5g
Adjust EVOO so that your ratio of Omega-3 : Omega-6 is between 1:1 and 1:2.3 while keeping your total PUFA lessthan but close to the maximum value from step 1
ex. Max PUFA = 16g, Max n-3 = 5, therefore a 1:2 ratio ( 5g : 10g) would get me close to the max PUFA and my ratio is between 1:1 and 1:2.3
Adjust MCT oil to your desired calories. For the sake of your colon try to limit the Maximum MCT oil to 45g or less. If you need more calories melt some Anhydrous Butter (clarified butter, ghee) and add it in with the oil and readjust your n-3:n-6 ratio.
Calculations
For help finding the optimal PUFA ratio use Wolfram Alpha to solve these formulas:
x is Omega-3
y is Omega-6
z is Max PUFA
R is Omega-6 ratio number
x + y = z
Rx = y
ex.
x + y = 16
2.3x = y
x = 4.84g
y = 11.15g
Purchasing
While you can buy Kirkland EVOO , and Peanut Flour via Amazon, they are not competitive.
Please leave a comment! :)
*I am an Electrical Engineer not a nutritionist. If you find errors please let me know, Thanks!
