[Unflavored] German Keto Chow 4.1.0 Weight LossKetogenicTasty!

by xNidhogg
Last updated May 24, 2016 Copy
AmountIngredient€ / daySource
140gUnflavored Impact Whey Protein€1.52MyProtein
16gAcacia Gum (Fiber)€0.18Amazon
6gPotassium Citrate€0.11Amazon
6gSalt€0.01Amazon
2gCalcium Phosphate€0.03Amazon
4gXanthan Gum€0.10MyProtein
1pillIronmaxx Vitamin K2 €0.08Amazon
1.537gKirkland Signature Daily Multi (ground up with a blender)€0.05Amazon
2pillCalcium Magnesium & Vitamin D;Osteo Formula€0.13Amazon
1gCHOLINBITARTRAT€0.05MyProtein
200mlGut & Günstig Haltbare Schlagsahne€0.40Edeka
45mlHansa Vital MCT Öl€0.42Amazon
2pillOlimp Gold Omega 3 Sport Edition€0.24Amazon
Amounts for:
Total Daily Cost:
€3.33Add Ingredients
to Amazon Cart

This one uses the even cheaper unflavored powder that has higher protein concentration, so it needs less to hit protein macro.

Please note that all carbs are net carbs already, thats why the Acacia Gum is 0 carb.

Note: The weight for Kirkland and Calcium pills combined ground up for a 2 week batch is 70g. This comes to 5g per day.

There are several options for flavoring. I like to use either FlavDrops (MyProtein) or Torani Syrup (Amazon). Do not try use MyProtein's Syrup, it does not dissolve!!

Changelog v 4.1.0: Changed to Acacia Gum and upped Xanthan Gum. Same changes as Chris did on the original Keto Chow. Also used the opportunity to adapt my macros and up protein since I started lifting =)

v 4.0.3: Changed MCT Oil amount to get calories down a bit to remain at 30% deficit

v 4.0.2: Reverted back to a 30% deficit.

v 4.0.1: Change Choline Bitatrat to 1g, seems my powder has double the choline content than what Chris uses for Keto Chow. It's not critical, hence only a patch number increase, since Choline up to 3.5g in adults is ok before experiencing side effects. Recipe was ~2.2g, now ~1.1g

v 4.0.0: Replaced Multivitamin powder with Kirkland Signature Daily Multi + Cal/Mag/D3 pills. Ground these up. Bumps up the price a little, but the reasoning is that I always hated my non-complete vitamin&mineral profile. The Kirkland is the same as in the original Keto Chow recipe, but available in Germany (even with Prime!). Cal/Mag/D3 is needed for Mag/D3, which was previously included in the old powder. Now I can legit say I have covered ALL vitamins and minerals. Just grind those pills up into powder.

v 3.0.0: Added Calcium Phosphate, Removed FlavDrops (I use multiple things for flavoring now)

v 2.1.1: Adapted MCT Oil Content to get a 40% Deficit for myself

Note for myself: With current ingredients take 60g of powder per shake.

Nutrition Facts

Amount Per Day
3% Carb, 30% Protein, 67% Fat
Calories1659
% Daily Values*
Total Carbohydrate13g
181%
Dietary Fiber 18g
104%
Protein120g
131%
Total Fat118g
Saturated Fat94g
Monounsaturated Fat0g
Polyunsaturated Fat2g
119%
Omega-3 Fatty Acids2g
270%
Omega-6 Fatty Acids2g
Cholesterol274mg
Calcium
227%
Vitamin A
133%
Chloride
161%
Vitamin B6
158%
Chromium
100%
Vitamin B12
265%
Copper
101%
Vitamin C
118%
Iodine
158%
Vitamin D
213%
Iron
226%
Vitamin E
251%
Magnesium
131%
Vitamin K
171%
Manganese
100%
Thiamin
129%
Molybdenum
100%
Riboflavin
148%
Phosphorus
119%
Niacin
125%
Potassium
230%
Folate
254%
Selenium
102%
Pantothenic Acid
210%
Sodium
129%
Biotin
100%
Sulfur
212%
Choline
186%
Zinc
104%
 
* Percent Daily Values are based on "Adapted xNidhogg's Profile". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Based on Adapted xNidhogg's ProfileChange
MacroTargetRecipeMax%
Calories (kcal)146016591500114%
Carbohydrates (g)012.520
Protein (g)115120.1125104%
Total Fat (g)90117.6110131%
Saturated Fat (g)093.5
Monounsaturated Fat (g)00
Polyunsaturated Fat (g)22100%
Omega-3 Fatty Acids (g)22.38119%
Omega-6 Fatty Acids (g)0.621.67270%
Total Fiber (g)1018.120181%
Soluble Fiber (g)018.1
Insoluble Fiber (g)00
Cholesterol (mg)0274
VitaminsTargetRecipeMax%
Vitamin A (IU)3000398010000133%
Vitamin B6 (mg)1.32.1200158%
Vitamin B12 (ug)2.46.4265%
Vitamin C (mg)80942000118%
Vitamin D (IU)60012804000213%
Vitamin E (IU)22.5561500251%
Vitamin K (ug)120205171%
Thiamin (mg)1.21.544129%
Riboflavin (mg)1.31.92148%
Niacin (mg)1620.0783000125%
Folate (ug)200508254%
Pantothenic Acid (mg)510.51210%
Biotin (ug)3030100%
Choline (mg)5501023.63500186%
MineralsTargetRecipeMax%
Calcium (g)12.272.5227%
Chloride (g)2.33.7086161%
Chromium (ug)3535100%
Copper (mg)0.90.91210101%
Iodine (ug)951501100158%
Iron (mg)818.079845226%
Magnesium (mg)420550.1131%
Manganese (mg)2.32.30211100%
Molybdenum (ug)45452000100%
Phosphorus (g)0.580.6884119%
Potassium (g)2.76.218230%
Selenium (ug)5556400102%
Sodium (g)22.5817129%
Sulfur (g)24.24212%
Zinc (mg)1111.460640104%

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