| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 145 | g | Maltodextrin (from rice) | $0.60 | True Nutrition |
| 40 | g | Bob's Red Mill All Natural Potato Starch | $0.31 | Save On Foods |
| 80 | g | Egg white (protein) powder | $0.00 | |
| 6 | g | Olive Oil | $0.10 | Local |
| 6 | ml | Cod Liver Oil | $0.15 | Seven Seas |
| 20 | g | Acacia (fiber) | $0.00 | |
| 7 | g | Iodised Salt | $0.01 | Save On Foods |
| 4 | g | Freeda Kosher Calcium Phosphate | $0.00 | |
| 2 | g | Choline bitartrate | $0.08 | PureBulk |
| 2 | g | Magnesium Glycinate | $0.15 | PureBulk |
| 8 | g | Potassium Citrate | $0.26 | PureBulk |
| 3 | pill | Optimum Nutrition Opti-Women Multivitamin | $0.62 | Canadian Protein |
| 3 | pill | Jamieson™ Vitamin D 1000 IU/25 mcg | $0.06 | Costco |
| 6 | pill | webber naturals® MSM Twin Pack | $0.57 | Costco |
| 0 | pill | Prescript-Assist® - Soil Based Probiotic | $0.00 | Good Health Canada |
| 0 | pill | Advanced Orthomolecular Research AOR, Advanced Series, Probiotic-3, Natural Probiotic Formula, 90 Veggie Caps | $0.00 | iHerb Canada |
| 1 | pill | Garden of Life, Primal Defense, Ultra, Ultimate Probiotic Formula, 90 UltraZorbe Veggie Caps | $0.38 | iHerb Canada |
Amounts for: Total Daily Cost: | $3.31 | Add Ingredients to Amazon Cart | ||
I designed this for a 1000 calorie diet. I am testing a theory that low calories won't harm your body if you get all your vitamins, minerals, and adequate fat and protein.
Also I am incorporating things I've learned from the Free the Animal (Nikoley) blog, from Jaminets "Perfect Health Diet", from the nutrition writings of Mike Brown. (http://mikebrownsolutions.com/), Tom Venuto's book "Burn the Fat, Feed the Muscle", and various other sources from the Paleo, RBTI, and body-building communities.
There is only 10% fat in this diet. That is due to recent studies that show that when fat percentage goes over 15%, the gut bacteria that encourage leanness, don't get a foothold. Once those bacteria are established, and one is as lean as one would wish, you'd want to up the levels of fat in your diet to something more normal.
Notice I've kept the Omega-3/Omega-6 ratio at 1:3, well in the 1:1 and 1:6 range that is healthy. Also note the overall amount of PUFAs in this recipe is small.
Bob's Red Mill Potato Starch is included so you can feed your gut bacteria with resistant starch.
I also recommend a Vitamin K2 supplement. I use the one from Vitacost. It is very affordable. (http://www.vitacost.com/vitacost-ultra-vitamin-k-with-advanced-k2-complex) only $12 for 90 capsules, and each capsule has tons of K1, and both types of K2; MK-4 and MK-7. Wish the software here included boxes for MK-4 and MK-7 as well as K.
Also for the future: many of the minerals are supposed to be in a certain proportion to each other. I will fix that. Mike Brown outlines this in his book "Diagnostic Bodybuilding"
Calcium phosphate used in this recipe is "bone ash". Bone ash is what made the Roman gladiators so strong.
The vitamin D3 levels were boosted to 4000 IU, the modern recommendation. The old daily recommendation of 400 was way too low.
The calcium:magnesium ratio in this recipe is pretty close to the proper 2:1 ratio.
