Looking for a way to add fiber and thicken your shakes to a malt-like consistency without adding any extra cals. Well its totally possible thanks to xanthan and guar gum. They are thickening agents that pack about 3-5g of fiber per teaspoon and only about 15-20 cals. When added to blender shakes along with plenty of ice they make the thick super thick, so thick that you need to eat it with a spoon sometimes. However, you need to be careful with the dosaging since if you add too much you can get a uncomfortable bloated feeling, so i recommend starting at a 1/2 tsp per shake and then moving up based on how you can handle the stuff. it really fills you up and makes your shakes more enjoyable so this stuff does wonders on a cut.
Guar is cheaper and can be found at most health foods stores, sometimes even in the bulk bin section. It can also be ordered online. Guar should only be added to cold foods, it shouldn't be cooked.
xanthan is a bit more expensive but can be used in cooking recipes. The bloating also seems to be less harsh with zanthan gum.
Super Low Cal Chocolate Malt Recipe
1 cup Fat free milk--90 Cals
1.5 scoops IsoFuel(or any protein)-155cal
8-12 cubes ice(play around with this #)
1/2 tsp--1 tsp Xanthan
Hersheys Cocoa 2 tbsp--20 cals
Macros--Pro-45 /Carb-15/Fat-1 Cals--260
you don't need use milk, water is worse but ok. you can skip the cocoa but i love the chocolatey taste it adds.
Other great add ins
Bananas
Strawberries
Cottage Cheese
Extracts
Sugar free pudding mix--for a super thick almost ice cream like shake, you can also use pudding mix instead of xanthan to thicken your shakes.
Pb2 or Peanut flour--this stuff is awesome, it defatted peanut flour that you can add water to and once mixed up its comes out to like 45 cals(high protein and fiber, lowfat) per 2 tbsp of true tasting peanut butter
Guar is cheaper and can be found at most health foods stores, sometimes even in the bulk bin section. It can also be ordered online. Guar should only be added to cold foods, it shouldn't be cooked.
xanthan is a bit more expensive but can be used in cooking recipes. The bloating also seems to be less harsh with zanthan gum.
Super Low Cal Chocolate Malt Recipe
1 cup Fat free milk--90 Cals
1.5 scoops IsoFuel(or any protein)-155cal
8-12 cubes ice(play around with this #)
1/2 tsp--1 tsp Xanthan
Hersheys Cocoa 2 tbsp--20 cals
Macros--Pro-45 /Carb-15/Fat-1 Cals--260
you don't need use milk, water is worse but ok. you can skip the cocoa but i love the chocolatey taste it adds.
Other great add ins
Bananas
Strawberries
Cottage Cheese
Extracts
Sugar free pudding mix--for a super thick almost ice cream like shake, you can also use pudding mix instead of xanthan to thicken your shakes.
Pb2 or Peanut flour--this stuff is awesome, it defatted peanut flour that you can add water to and once mixed up its comes out to like 45 cals(high protein and fiber, lowfat) per 2 tbsp of true tasting peanut butter
