Liquid Cake v1.3 Weight LossTasty!

Last updated March 8, 2015 Copy
AmountIngredient£ / daySource
249gPure Whey Protein (VANILLA)£2.85Bulk Powders
113gUltra Fine Scottish Oats£0.23Bulk Powders
24gPsyllium Husk Powder£0.32Bulk Powders
1.34gCholine bitartrate£0.04Bulk Powders
10.7gPotassium Gluconate£0.26iHerb
3.51gTable Salt£0.00Local
1pillKirkland Signature Daily Multi Vitamins & Minerals Tablets£0.03Amazon
1pillCalcium + Vitamin D3 + Vitamin K1 Capsules£0.07Bulk Powders
36gRapeseed Oil£0.16Amazon
Amounts for:
Total Daily Cost:
£3.95Add Ingredients
to Amazon Cart

Now even cheaper!

Thanks to the amazing users of Liquid Cake, the recipe is now simpler and cheaper. Apparently Whey Protein is more nutritious than previously thought.

A few people have been receiving the wrong Kirkland multivitamins from Amazon. Make sure you get the correct ones as there are some big differences! More info below.

Make sure you're buying the right flavour whey. I recommend the vanilla, but the link goes to the unflavoured.

Also, check out the FAQ at the bottom of these notes for some answers to questions which often appear in the comments.

Finally, huge thanks to everyone using my Bulk Powders referral code.


Changes in v1.3

Huge thanks to Synthank for researching the unpublished nutritional values on a few Bulk Powders products. For reference, version 1.2 can be found here.

  • Updated nutritional values of Whey, Oats & Psyllium Husks
  • Reduced Potassium to 10.7g
  • Reduced Table Salt to 3.51g
  • Removed ZMA tablets

Changes in v1.2

Thanks to lisa_lionhart for pointing out the mistake with the whey values. Version 1.1 with plain whey can be found here. Version 1.2 with Vanilla whey has the following tweaks:

  • Updated whey values to reflect vanilla flavour instead of plain. If you're using plain whey, stick with version 1.1
  • Reduced oil by 3g
  • Increased whey by 9g

Changes in v1.1

  • Replaced the Soybean Oil with Rapeseed Oil (same quantity)
  • Increased the Calcium/D3/K1 supplement from 0.5 to 1 capsule per day

Enjoy :)

This is what I've been living on for 95% of my meals. It's a protein heavy recipe tweaked for weight loss & it's delicious!

Taste

It's like a cake flavoured vanilla milkshake! The taste is quite sweet (probably due to the flavoured Whey). The texture is a bit gritty, but nowhere near as bad as some of the other recipes I've tried.

Weight Loss

After 7 days of consuming only Liquid Cake, I lost 8 pounds! Hopefully the rate of weight loss will slow down a little bit, but I've not experienced any side effects or craved any other food.

Because the levels of fat & carbs are quite low, it's pretty easy to increase recipe's calories by adding more oil & another carbohydrate source (like Maltodextrin).

Mixing

The recipe makes a one day supply of Liquid Cake which you can divide up any way you want. 1 day = ~402g powder + 36g oil.

I usually make a 4 day supply of powder in an old protein tub. I crush the vitamins and open the capsules to mix in, which has no effect on the flavour.

For one meal I use 134g of powder with 500ml of water and 12g of oil. I mix the powder & water with a whisk first, then add the oil. That makes about 650ml of Liquid Cake.

It mixes easily & I prefer to drink it straight away. If you leave it, the psyllium will thicken it up & require more dilution which affects the flavour.

Buying Ingredients

I've found online sources for everything, but it's probably worth shopping locally for some of the ingredients (eg: much easier to buy salt in Sainsbury's).

Potassium Gluconate fluctuates in price & supply. I recommend checking Amazon and iHerb for the best deal. The lowest price I've seen was £10.84

This recipe uses Vanilla whey. Other flavours have different nutritional values, so check before you buy. Also, I've heard that the Raspberry flavour is horrible! You have been warned.

WARNING! Make sure you get the correct type of Kirkland multivitamins. As Synthank found out, Amazon sometimes send out the wrong vitamins which look similar. Make sure you check the nutritional values match.

Correct one: "Kirkland Signature Daily Multi Vitamins & Minerals Tablets"
Wrong one: "Kirkland Daily Multi Vitamins & Minerals Food Supplement with Sweetener"

Also, if you want £5 off your first order at Bulk Powders, I'd love it if you would use my referral code: MC146967.

The price of Potassium Gluconate seems to fluctuate quite often. Keep checking Amazon & try to grab it when it's cheapest. You can also get iHerb to ship it.

Notes on highest values

Most of the extreme % values are down to the multivitamin, so I don't expect them to cause any problems. I'm no expert though, so if in doubt, check with your doctor.


FAQ

Is it safe? I'm not a medical professional, so I can only give you anecdotal evidence. Talk to your Doctor, get blood tests, read the forums, do some research.

It's too sweet! Can I use unflavoured whey / mix the two together? Yes, but be aware that the nutritional values for unflavoured whey are different. If in doubt, create a private copy of the recipe to play with.

Can I use different vitamins? No! Unfortunately, this is the hardest thing in the recipe to change - Liquid Cake has been designed around the Kirkland Multivitamins. If you are using different vitamins, I strongly suggest you create a private copy of the recipe & adjust it to your needs.

I don't want to lose weight, can I increase the calories in Liquid Cake? Yes! You'll want to increase the carbs and fat, so I recommend adding Maltodextrin and increasing the amount of oil. Make a private copy of the recipe to get the values that are right for you.

Can I make this recipe more Ketogenic? That might be tricky. Wikipedia says "The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet". Although Liquid Cake is low carb, it's also high protein.

The old recipe had the wrong values for some ingredients. Does that mean I was drinking Liquid Poison? No, don't worry, all the values were well within the recommended maximum.

The recipe is a bit gritty. Can this be fixed? Most of the grittiness comes from the oats. It would be great to find a cheap source of oat flour, but in the UK that's no easy task. You might try blending your oats before mixing.

I'm using MincePie/Popcorn/Raspberry flavoured whey. Why does it taste so bad? The whey makes up over half the recipe - make sure you pick a flavour you like. If in doubt, buy a couple of 500g bags and see which one you prefer.

How much water should I use? I recommend 500ml, but you should adjust to suit your taste.

Do I need a blender? No, hand mixing is fine. A blender can be faster though.

Nutrition Facts

Amount Per Day
20% Carb, 47% Protein, 33% Fat
Calories1862
% Daily Values*
112%
Total Carbohydrate89g
103%
Dietary Fiber 29g
101%
Protein205g
103%
Total Fat64g
Saturated Fat17g
Monounsaturated Fat27g
Polyunsaturated Fat12g
209%
Omega-3 Fatty Acids3g
173%
Omega-6 Fatty Acids6g
Cholesterol0mg
Calcium
181%
Vitamin A
117%
Chloride
100%
Vitamin B6
164%
Chromium
100%
Vitamin B12
250%
Copper
179%
Vitamin C
100%
Iodine
100%
Vitamin D
233%
Iron
292%
Vitamin E
184%
Magnesium
101%
Vitamin K
103%
Manganese
342%
Thiamin
228%
Molybdenum
100%
Riboflavin
247%
Phosphorus
223%
Niacin
132%
Potassium
100%
Folate
141%
Selenium
170%
Pantothenic Acid
230%
Sodium
123%
Biotin
100%
Sulfur
410%
Choline
134%
Zinc
141%
 
* Percent Daily Values are based on "Low Carb Profile". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Low Carb ProfileChange

2 Reviews

1 review
3 years ago
Good overall taste
A little gritty
Reviewer tried this recipe more than 10 times
Reviewer is currently using another recipe

This is a fine recipe. Tastes good, very oatsy and vanilla-ish, and doesn't need any "settling time" in the fridge like some other recipes do.

Sweetness will grow on you pretty quickly though, so definitely buy some unflavoured whey too - trust me, you'll need it after a few meals.

As for the fullness, energy levels, sleep etc. - everything nominal. First two weeks, your bowels might be expressing their surprise by means of a variety of peculiar sounds, but once they'll get used to it soon enough.

Flavourings - I'd recommend an apple, a pear, or a banana with the help of a stick blender - tastes great and helps with the overall thickness and sedimentation too. Ceylon cinnamon and cocoa are classics. Also, if you're gonna stick with the unflavoured whey, maybe try some soy sauce to add a few umami tones.

However, there are also a few problems with this recipe. Mainly, the amount of protein is so huge. Most of us mortals can never dream of utilizing all of that. Secondly, the amount of Vitamin K1 is actually 103mcg (Calcium + D3 + K1 capsules contain only 50mcg of K1 instead of 70mcg), which makes the recipe 17mcg short of its K1 target.

Prompted by the truly excessive amounts of protein, I've derived the recipe, using the same ingredients, achieving a more balanced version here: http://diy.soylent.me/recipes/synectar-one-1800-kcal

1 review
3 years ago
Excellent overall taste
Reviewer tried this recipe more than 10 times
Reviewer is currently using this recipe

I looked ay a few recipes, but this one seemed the best. A lot go people said in the comments it was too sweet and i agree, but mixing the vanilla whey with unflavored really sorts that out nicely!

This recipe is VERY tasty! It's really easy to make up and easy to mix. I like to mix it fresh & usually split a days powder into 4 or 5 meals. I'ts very filling.

I found all the ingredients online which was good & used the discount code to save money. It's much cheaper than normal food!