SeaNap's KetoChow: Max Weight Loss + Whiskey Weight LossKetogenicTasty!

by seanap
Last updated September 19, 2016 Copy
AmountVolumeIngredient$ / daySource
1pill1capsuleKirkland Signature Daily Multi (ground up with a blender)$0.03Amazon
1pillNow Foods MK-7 Vitamin K-2 (mixed in with powder)$0.21Amazon
1.35gCholine L-Bitartrate$0.04Amazon
0.5gCalcium Phosphate$0.02Amazon
0.025gManganese Gluconate Powder$0.00Amazon
4.48gNOW Cal/Mag/D3 powder$0.16Amazon
8.46gPotassium Citrate$0.25Amazon
1.2gSwanson Monosodium Phosphate$0.14Amazon
5.5gSalt, table, non-iodized$0.01Amazon
18.5gAcacia Gum (Fiber)$0.53Amazon
5gNutricology Cellulose Dietary Fiber$0.20Amazon
4gXanthan Gum$0.15Amazon
91.75gO.N. Gold 100% Whey Protein Isolate, Rocky Road$3.03Amazon
61.1gExtra Virgin Olive Oil$0.73Amazon
7gFlaxseed Oil$0.17Amazon
31.4gMCT Oil$0.50Amazon
133mlJameson Whiskey 40%$5.32Mega Package
Amounts for:
Total Daily Cost:
$11.50Add 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

Nutrition Facts

Amount Per Day
7% Carb, 22% Protein, 71% Fat
Calories1580
% Daily Values*
106%
Total Carbohydrate21g
101%
Dietary Fiber 25g
100%
Protein70g
87%
Total Fat104g
Saturated Fat43g
Monounsaturated Fat46g
Polyunsaturated Fat11g
101%
Omega-3 Fatty Acids4g
100%
Omega-6 Fatty Acids7g
Cholesterol117mg
Calcium
134%
Vitamin A
117%
Chloride
102%
Vitamin B6
133%
Chromium
100%
Vitamin B12
300%
Copper
106%
Vitamin C
123%
Iodine
100%
Vitamin D
100%
Iron
205%
Vitamin E
271%
Magnesium
147%
Vitamin K
135%
Manganese
102%
Thiamin
109%
Molybdenum
100%
Riboflavin
106%
Phosphorus
103%
Niacin
106%
Potassium
100%
Folate
167%
Selenium
100%
Pantothenic Acid
200%
Sodium
100%
Biotin
100%
Sulfur
Choline
101%
Zinc
123%
 
* Percent Daily Values are based on "SeanAP's NNR Keto Max Weight Loss". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: SeanAP's NNR Keto Max Weight LossChange

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