| 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 | ||
| 4.48 | 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 | ||
| 5.5 | g | Salt, table, non-iodized | $0.01 | Amazon | ||
| 18.5 | g | Acacia Gum (Fiber) | $0.53 | Amazon | ||
| 5 | g | Nutricology Cellulose Dietary Fiber | $0.20 | Amazon | ||
| 4 | g | Xanthan Gum | $0.15 | Amazon | ||
| 91.75 | g | O.N. Gold 100% Whey Protein Isolate, Rocky Road | $3.03 | Amazon | ||
| 61.1 | g | Extra Virgin Olive Oil | $0.73 | Amazon | ||
| 7 | g | Flaxseed Oil | $0.17 | Amazon | ||
| 31.4 | g | MCT Oil | $0.50 | Amazon | ||
| 133 | ml | Jameson Whiskey 40% | $5.32 | Mega Package | ||
Amounts for: Total Daily Cost: | $11.50 | Add Ingredients to Amazon Cart | ||||
Keto weightloss diet for male 18 - 35 based off NNR with everything available on Amazon. I currently weigh 180lb, and according to this site "Fast Weightloss" my total calories are 1580. This site also says the max calorie deficit is [weight] * 8 = 1440calories for my current weight. This recipe is based off the 1440 calorie diet + Alcohol to reach 1580 total calories.
My carb/protein/fat ratio is 5.5/19.5/75 I wasn't able to get my carbs any lower while still getting my 25g recomended dietary fiber. This recipe robs 16g of fat for 4.5oz (3 full 1.5oz shots) of Jameson Whiskey
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.
I tried to use the least amount of saturated fat. MCT is considered a "good" saturated fat. I kept the Polyunsat's at 11% per NNR. I tried to get close to a 1:1.65 ratio of Omega-3 to Omega-6, however I didn't want to exceed 5g's of Omega-3, nor 7.9g of Omega 6. Recommended max DRI of n-3 is 5-7g. More than 7.9g of n-6 would yield a n-3:n-6 ratio larger than 1:2.3.
Omega3 to Omega6 ratio should be anywhere between 1:1 and 1:2.3 Since it is recommended to intake 11g of total Polyun's a 1:1 does not work as the maximum O3 should be less than 5g, and instead I used an average ratio that was right inbetween the min/max ratios above ({[2.3 - 1]/2} + 1 = 1:1.65) Used the following formulas to find the right balance of Polyunsaturated fats.
x + y = 11{total polyunsaturated} 1.65x = y
x = 4.15g omega-3 y = 6.85g omega-6
