Punchey's Coconoat - 1450cal Weight LossTasty!

Last updated February 17, 2014 Copy
AmountIngredient$ / daySource
101gOat Flour/Powder$0.05Amazon
90gBob's Red Mill Coconut Flour$1.34Amazon
119gOptimum Nutrition 100% Casein Gold Standard$3.28Supplement Warehouse
36gGNC Mega Men® Sport - Vanilla Bean$1.67GNC
12gCoconut Oil - Nutiva Certified Organic Virgin Coconut Oil$0.19
5.7gMorton Salt Substitute (Potassium Chloride)$0.13Amazon
2gCholine bitartrate$0.02Amazon
6gMSM Sulfur Powder$0.34Amazon
0.8gIodised Salt$0.00local
2.3gNOW Foods Magnesium Citrate Powder$0.07Amazon
5portionPureVia zero calorie sweetener$0.15Amazon
Amounts for:
Total Daily Cost:
$7.25Add Ingredients
to Amazon Cart

Features:

  • Great for weight loss
  • Slow-absorption
  • Low glycemic load
  • High protein
  • Moderate carbs
  • High fiber
  • Delicious

Oat flour is retained for its nutrition, but is moderated with an almost equal serving of coconut flour, which yields very low glycemic load, very high fiber, and adds a delicious flavor.

Casein was chosen as the protein source for its slow absorption. Substitute for whey if more rapid absorption is desired, or lower cost.

Coconut oil aids in fat burning due to its medium-chain triglyceride fats, and also adds to the flavor as well.

This recipe is intended to be consumed over the course of 5 meals, hence the 5 PureVia packets (recommended 1 packet per shake).

For carb cycling, I recommend pre-mixing all the protein and supplemental ingredients, leaving out the flours (oat and coconut). Then to easily carb cycle, alter the amount of these flours you add per-shake each day.

Nutrition Facts

Amount Per Day
40% Carb, 34% Protein, 26% Fat
Calories1447
% Daily Values*
79%
Total Carbohydrate144g
239%
Dietary Fiber 50g
102%
Protein122g
100%
Total Fat40g
Saturated Fat28g
Monounsaturated Fat4g
Polyunsaturated Fat4g
9%
Omega-3 Fatty Acids0.15g
20%
Omega-6 Fatty Acids3g
Cholesterol78mg
Calcium
201%
Vitamin A
167%
Chloride
149%
Vitamin B6
3854%
Chromium
343%
Vitamin B12
2083%
Copper
267%
Vitamin C
333%
Iodine
125%
Vitamin D
100%
Iron
129%
Vitamin E
155%
Magnesium
137%
Vitamin K
69%
Manganese
263%
Thiamin
4226%
Molybdenum
616%
Riboflavin
3854%
Phosphorus
65%
Niacin
322%
Potassium
101%
Folate
158%
Selenium
426%
Pantothenic Acid
1004%
Sodium
101%
Biotin
1000%
Sulfur
112%
Choline
156%
Zinc
257%
 
* Percent Daily Values are based on "Punchey'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.
Nutrient Profile: Punchey's U.S. government DRI, male 19-50, 1500 calories, low carbChange

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