|Amount||Ingredient||£ / day||Source|
|44.06||g||Soy protein isolate 90||£0.42||Bulk Powders|
|41||g||Coconut flour||£0.17||Bulk Powders|
|37.1||g||Ultra Fine Scottish Oats||£0.12||Bulk Powders|
|17.3||g||Lecigran Lecithin Granules||£0.38||Amazon|
|16||g||Flaxseed powder||£0.32||Bulk Powders|
|8.8||g||Super pea protein isolate||£0.07||Bulkpowders|
|8.6||g||Rice flour, brown||£0.03||Amazon|
|5.1||g||Brown rice protein 80||£0.07||Bulk powders|
|0.55||pill||Solgar Vitamin K (Natural) 100 mcg Tablets||£0.05||Amazon|
|2||pill||Nuique vegetarian Omega-3 EPA and DHA||£0.51||Amazon|
Total Daily Cost:
|£3.72||Add Ingredients |
to Amazon Cart
Objective for this recipe
- Fasting version of v0.9 with very low carbs and calories. Ended up being near as dammit ketogenic, so tweaked to qualify, with only 28g net carbs, representing 20% of the calories, and with less than 1g/kg protein
- Order all of the ingredients! And if you use my Bulk Powders referral code (RMMNP3) we both get some money back :)
- Prepare several days worth of the dry mix (i.e. excluding the Solgar Omnium and the Nuique DHA/EPA cap) in advance using the calculator above. Start with the lowest mass ingredients and work up, mixing as you go, to increase homogeneity
- For one meal (1/3 of the daily dose) put a pint and a half (adjust to desired consistency) of water in a blender with the fruit/flavourings of your choice
- Add 84g of the dry ingredient mix and blitz for 30s
- OPTIONAL: Leave for a couple of hours to soak to give the phyttase a chance to break down the phyttic acid that is sequestering some of the minerals, which some people are concerned about but may actually be no biggy
- Take one DHA/EPA cap and one Omnium in for each of the first two meals of the day (so you get 2x Omnium and 2x DHA/EPA tabs in total each day)
- Chug chug chug
- a banana and a heaped teaspoon of cocoa (NB - this would knock it out of keto territory)
- an apple and a heaped teaspoon of cinnamon
- a carrot
- a couple of dashes of soy sauce
- a couple of tomatoes and a handful of basil or parsley
- a heaped teaspoon of any warming spice mixture, e.g. ras el hanout, garam masala, sumac, berbere
- Use high quality mutlivitamins – in this case the widely available and well regarded [(according to this and this anyway)] Solgar Omnium tablets – to increase confidence in nutritional completeness, to deliver a few nutrients that I (as a pharmacologist) believe in, such as N-acetyl cysteine, and to deliver a bunch of phytonutrients for some of which there is a fair degree of support
- Ensure omega 3 and 6 intake in something like a sensible ratio. Also include some EPA/DHA rather than relying solely on the limited physiological conversion of ALA
- Tailor the recipe to my needs. I want a 1100 calorie/day intake to hit my diet goals (and allow me a guilt-free snack/pint here or there), a reasonably high amount of fibre (30g/day is the UK recommendation) because my family has a cholesterol issue, and also achieve appropriate nutrition for a light/moderately active 85kg 188cm 39-year old
- Favour low GI ingredients, complex carbs
- Use ground seeds/nuts as the primary fat source, rather than refined oils. Mostly to simplify storage and mixing, but also because of a general desire to move towards unprocessed sources, increase the range of fibre sources, and hopefully bag a few more phytonutrients
- Use a mixture of different sources for each macro – again this is to try and get a more rounded, comprehensive set of micro- and phytonutrients. I think the general drive towards fewer and more refined ingredients seen in a lot of Soylent recipes may be a mistake. Variety is a guiding principle in good nutrition and applies to DIY Soylent just as much any kind of diet IMHO
- A vegan recipe, principally for ethical and environmental reasons, and minimal gluten and lactose (contamination during processing only) to accommodate the respective dietary requirements
- The Solgar Omnium tablets should be taken separately, rather than ground up into the mix, because all of those plant extracts they pack in really affect the flavour. It's not awful but it is pretty vegetal and doesn't lend itself to adding fruit or cocoa or whatever. You could substitute in another multivitamin tablet if you were adamant you wanted one complete dry mix with fewer extra tablets - this would also reduce cost as the Omnium aren't cheap
- You may not be too bothered about the whole 'is my body converting enough ALA to DHA?' thing, in which case leave out the DHA/EPA caps - this will also reduce pill burden and cost
- Solgar Omnium contains 60mg NE (Niacin Equivalents) as nicotinamide which has a much higher daily upper limit (900mg in adults) than when taken as nicotinic acid (35mg)
- Solgar Omnium contains 15,000 IU Vitamin A as beta-carotene, for which there is no established upper limit - the body converts to vitamin A according to its needs - and there is insufficient evidence for an upper limit for beta carotene intake
- Lowering LDL cholesterol is an aim for this recipe (so following general principles laid out in e.g. Cochrane Database Syst Rev. 2013) so fibre (esp. oat fibre Nutr Rev. 2011 review) intake is set deliberately high but not all the way up to National Academy of Sciences 38g/day recommendation! Will modulate until dietary stress, flatlulence etc are all in hand – will be an evolving target through the releases.
- I have zero problem with GM food. I believe there to be no compelling evidence, or even rationale, for excluding it. To the contrary, I think it is one of the most effective ways we can meet the world's expanding food needs. If however you don't agree, the soya protein source should be replaced with more rice/pea protein
I enjoyed Liquid Cake 1.3 (it really is pretty tasty) but didn't like the very high protein and sulphur loads. Synectar is much more balanced and I could probably stick with it easily enough but I was having a few minor digestive issues with it (maybe because it relies on a lot of oil - 75g/day). Also, I have a general distrust of cheap multivitamins such as the ubiquitous Kirkland ones that many recipes including these are based on. Although Kirkland and other cheap multivits meet the RDA target values, the formulations and individual ingredients aren't fully absorbed - this low bioavailability doesn't deliver those nutrients into the bloodstream at RDA levels.
After tapering in Liquid Cake and then Synectar over a fortnight (until I was at 5/6 Synectar vs regular food) I found that I was having trouble with energy levels and having very mild headaches. May not have been related to inadequate nutrition – could be a result of the calorie-restricted diet kicking in, not enough sleep, stress... who knows... but whatever – I wanted to have a crack at making my own recipe so got started on Sood v0.1.
Sood v0.11 added a tiny bit of palatinose back in (about a teaspoon per meal) because the mixture needs a little bit of sweetener or it's kind of unpalatably bland. Also tweaked the macros (more coconut/MCTs, lower protein target of 1g/kg body weight) to make it more keto-ish.
Sood v0.10 knocked the palatinose out altogether and the oats right down, to push the daily carbs below 50g and the calorie count to almost 1100. This should work as an effective fasting recipe to achieve the next push of weight loss before reverting to a higher maintenance calorie count.
Sood v0.9 lowered the proportion of pea protein because it's just too dominant a flavour. Moved down to 10:5:85 pea:rice:soy. Adjusted protein values to compensate for protein content of other ingredients using 'complete' amino acid target ratios listed here. This isn't quite a 'golden' ratio but given that this is a high protein diet I'm not too fussed – there will be ample of everything here. Also decided to halve the omega-3 (basically the flaxseed) because it was very high, flaxseed is the most expensive component, and 1:2 omega-3 to -6 is still in the recommended range of ratios. Had to up the coconut flour to make up the fat requirement and knock the ratio to 35:30:35 carb:protein:fat so I didn't end up with a dominant coconut flavour again. Will see how this tastes and probably need to adjust again.
Sood v0.8 switched from whey protein to a mix of pea, rice and soy proteins in a 45:20:35 ratio following this calculation in an attempt to go vegan and cut out the lactose. This is for ethical reasons and to try to reduce the immunogenic burden. I chose that particular ratio – of the several ones listed at that link as being complete – because the brown rice protein is the most expensive component.
Sood v0.7 added slightly more lecithin to completely replace choline bitartrate as choline source simplifying the recipe. Also added xanthan gum to thicken the drink so the almond flour doesn't settle and make the end of the drink grainy.
Sood v0.6 added soy lecithin to emulsify the mix and improve texture. Replaces some of the choline bitartrate as a choline source.
Sood v0.5 replaced brown rice protein with brown rice flour. It has similar fibre and a bit less manganese and iron than oats – would increase carb and protein variety as well as add a few phytonutrients. Replace almond butter with almond flour to simplify mixing, even though it's a bit pricier. Replaced fish oil capsules as the DHA/EPA source with algae, making the recipe entirely vegetarian :)
Sood v0.4 radically rebalanced the carb and fat calorie sources, principally to reduce the dominating coconut and palatinose flavours. Also shifted from an approximately 45:25:30 macro ratio to more like 30:30:40 - I just don't want that much simple carbs in my shake. Achieved this by increasing almond butter (which hadn't impacted flavour as much as I'd worried) and adding a new complex carb source - precooked P.A.N cornflour seems to be a cheap and readily digested source with a reasonable GI so giving that a go. Also took the opportunity to drop fibre from ~38 to somewhere south of 30g/day to see how that felt (38 was a lot).
Sood v0.3 replaced some flaxseed with almond butter to:
- raise omega-6 into a ~4:1 ratio with omega-3 (per Japanese guidelines – no compelling evidence here but let's go with the great (pre-junk food revolution) CVD profile in that population)
- decrease fibre load associated with so much flaxseed
- decrease manganese load associated with so much oats
- increase variety of carb, protein and fat sources Coconut flour added for most of the same reasons - it has no polyunsaturated fats, so brings down that value and has no effect on omega ratios, but instead is entirely medium chain saturated fatty acids, which may help with weight loss.(J Acad Nutr Diet. 2015 meta-analyses, J Am Coll Nutr. 2015 meta-analyses) Unexpected benefit: coconut and almond are much cheaper than flaxseed so brings cost down almost £1/day!
To simplify formulation Fish Sood v0.2 replaces the oil with flaxseed, which also has a good omega 3:6 ratio and presumably numerous helpful phytonutrients but does increase the cost.
Fish Sood v0.1 uses rapeseed oil, which has a good omega 3:6 ratio and is very inexpensive.