Homemade Meal Replacement Shake Recipe

Balance should be: 55-60% CHO 25-30% Fat and NEVER more than
15% PRO as this can lead to renal other problems long term.
The kidneys process PRO and nitrogen is a by-product of its
metabolism. The increase puts strain on the kidneys and can
eventually lead to failure. I have witness people in
dialysis due to long-term high PRO intakes.

DO NOT take multivitamins to supplement. Your diet should be
designed to provide all necessary nutrients. In a study that
I was a part of, we proved that the increased intake of
vitamin tablets lead to toxic mega doses. I suggest learning
about vitamins and toxicty before gorging yourself on them.
Example: high doses of vitamin C can lead to "rebound"
scurvy. As the body becomes acclimatized to high doses, the
difference between the mega doses and normal levels create a
deficiency and scurvy appears.

However, your shake seems top be well thought out and your
efforts are truly commendable. Change the balance, reduce
the frequency of shakes and start eating REAL food.

Check out these sites: hc-sc.gc.caonppOpen ↗
bppn/food_guide_rainbow_e.html
dietitians.caindex.htmlOpen ↗
dietitians.cai2 5.htmOpen ↗

Suggested reading: Manual of Clinical Dietetics, 6th edition

"Fred" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I have developed a meal replacement shake that has served
me well in my weight loss effort (down 95 pounds in 3
years). I'd like to run it by you folks for comment, along
with a few questions I have.

My shake formula is driven by body weight, protein intake
rate, and protein/carbohydrate/fat ratio.

I'm a 49-year-old male and live a somewhat sedentary
lifestyle (my only exercise is walking 3-5 miles per day)
so my daily target protein intake rate is 0.8 grams per
kilogram of body weight. I use a prot/carb/fat calorie
ratio of 30/40/30. For my current weight, 180 lbs, this
works out to a daily target of 65.5 grams of protein, 87.3
grams of carbohydrate, and 29.1 grams of fat using the
standard factors of 4C/g for protein and carbohydrate and
9C/g for fat, a total of 873 calories per day.

The recipe for an individual shake is calculated as if I
were going to consume four of them each day. However, I
only drink three, with my fourth meal being soup or salad
to add variety. Each shake is therefore intended to
provide 25% of my daily requirements.

I pre-mix the shakes (without water) and store the powder
in the refrigerator. Each evening I blend enough for three
shakes, with 36 ounces of water, and decant them into 12
oz containers for use the next day.

I use nonfat dry milk as a base and add some flavorings
and fiber. I then add soy protein isolate, cornstarch, and
oil, as required, to bring the formula into the P/C/F
30/40/30 ratio. Here are the contents of a single shake
using the recipe for my current weight of 180 lbs:

Nonfat Dry Milk - 6.0 Tbsp Cocoa Powder - 0.6 Tbsp Splenda
- 0.8 Tbsp Guar Gum (Benefiber) - 1.6 Tbsp Milled Flax
Seed - 1.5 Tbsp Wheat Bran - 1.5 Tbsp Soy Protein Isolate
- 0.6 Tbsp Cornstarch - 0.7 Tbsp Oil (flax, olive, canola...)-
0.2 Tbsp

My daily fiber targets are 20 grams soluble and 15 grams
insoluble. This formula yields 20 grams soluble and 17
grams insoluble.

I supplement my diet with two multivitamins daily, as well
as additional C, E and beta-carotene. Additionally, while
I try to stick to the 3 shakes and soup/salad plan, I do
eat several "real" meals each week so I'm not too
concerned about a lack of nutritional variety.

Here are my questions:

1. Does a protein intake rate of 0.8 grams per kilogram of
body weight seem appropriate? How about the 30/40/30
Prot/Carb/Fat ratio? Do these parameters need tweaking?

2. I've had difficulty pinning down good fiber intake
targets. Does 20 grams soluble and 15 grams insoluble
per day seem reasonable?

3. I've read that some of the good things about soluble
fiber come from the gel it forms. My shakes seem to
"gel up" in the fridge overnight. Am I losing any
benefit by having this gel form before I drink them?

4. I've read that the soluble fiber gel can interfere with
the absorption of some medications. I usually take my
AM and PM vitamins either just before or just after
drinking a shake. Do you see any problem with this
practice?

Thanks for your input!

Fred

"William" <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

Balance should be: 55-60% CHO 25-30% Fat and NEVER more
than 15% PRO as this can lead to renal other problems long
term. The kidneys process PRO and nitrogen is a by-product
of its metabolism. The increase puts strain on the kidneys
and can eventually lead to failure. I have witness people
in dialysis due to long-term high PRO intakes.

I thought I'd be OK with the high prot ratio as long as I
kept my total prot intake under 0.8 g/kg of body weight. Am
I wrong about this?

However, your reply prompted me to look at my carb intake a
little closer. Wow, a little knowledge CAN be a dangerous
thing. I didn't realize the consequences of consuming too
few carbs. I've adjusted my
P/C/F ratio from 30/40/30 to 20/50/30 and feel much better
both physically and mentally. I'll probably test
15/55/30 next week and see how it works.

Quoted message said:

However, your shake seems top be well thought out and your
efforts are truly commendable. Change the balance, reduce
the frequency of shakes and start eating REAL food.

Thanks. The shakes are only a tool I'm using while I get
everything else back in balance. I've lost 98 pounds in
about three years. The first half were with a low fat and
lots-o-beans diet. The rest were with the help of my shakes
(and a lot of walking). I've only got about 12 more pounds
to go so I hope to start phasing the shakes out within the
next few months as I stabilize at my target weight.

Quoted message said:

Check out these sites: hc-sc.gc.caonppOpen ↗
bppn/food_guide_rainbow_e.html

This was extremely useful to me. For the benefit of those
following this thread, here are a few things I found by
using the above link as a starting point:

Carbohydrates (in general):
books.nap.edu207.htmlOpen ↗

Fiber (in general):
books.nap.edu265.htmlOpen ↗

Guar Gum (Laxation, Normalization of Blood Lipid
Concentrations, Attenuation of Blood Glucose Responses): ht-
tp://books.nap.edu/books/0309085373/html/275.html#page_top

Psyllium (Laxation, Normalization of Blood Lipid
Concentrations, Attenuation of Blood Glucose Responses):
books.nap.edu279.htmlOpen ↗

Using sources these I adjusted my current daily fiber target
to 45g (30g soluble and 15g insoluble). Seems to be working
OK so far. 🙂

Thanks again for your input.

Fred Please post replies here. I don't accept email at this
address for the obvious reasons.