Tim Noakes Chocolate Fat Shake

Chocolate Fat Shake

This Tim Noakes Chocolate Fat Shake Recipe puts Noakes’ low-carb, high fat diet (LCHF) into perspective.

Like the Paleo diet, healthy fats are the backbone of this Banting styled eating plan.

In fact the benefits of this type of shake, in terms of its fat content, demonstrated how fat can be beneficial for the body’s performance instead of being a bad thing as we have become conditioned to believe.

Interestingly this fat shake recipe originated from a blog post on a popular South African cycling forum (The Hub SA) some years ago.

According to Noakes fat is your friend & is also an appetite suppressant which will therefore keep you feeling full for longer whilst providing you with enough fuel to keep your energy levels topped up for longer.

So when a cyclist or endurance athlete says they do not start their training days without having their fat shakes first it makes a massive statement as to the important role that fat plays in keeping your body fuelled for long lasting energy.

Tim Noakes Chocolate Fat Shake Recipe


Tim Noakes Chocolate Fat Shake

Tim Noakes – Chocolate Fat Shake

  • 150ml full cream milk (organic is best otherwise it could be full of antibiotics & growth hormones or other nasties)
  • 50g butter (again, organic is best)
  • 50ml cream
  • 200ml coconut cream
  • 1tbsp sugar-free hot chocolate, cocoa powder or some chunks of 80% chocolate
  • ¼ tsp salt
  • optional – add fresh or frozen berries, vanilla extract, almond nut butter
  • for extra sweetness you can also add xylitol or stevia


  • For the cold version…
    Blend the mixture with a stick blender, drink & enjoy
  • For the hot version…
    you just need to warm all the mixture above in a saucepan, blend & drink

This is a great option not only for endurance athletes, but also for anyone who is struggling to control their appetite or weight.

Fat is an appetite suppressant and as consequence will keep you feeling full for longer whilst providing you with enough fuel to keep you energised.

Want More Paleo Low-Carb, High Fat Recipes?

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20 comments on “Tim Noakes Chocolate Fat Shake
  1. Wilma says:

    Where can I get hold of the Book?

  2. Amy says:

    Hi, we have been on this for a week and couldn’t be better! Best decision ever made. Just one small problem – constipation! Help! What can be done now that cereals are out

  3. Stephen says:

    To my knowledge, the Tim Noakes recipe does not include or allow for the addition of coconut Sugar. Completely defeats the purpose. Its a refined carb?? Why would you include that?

    • PaleoGuy says:

      Hi Stephen

      Actually Noakes is huge supporter of coconut oil for cooking or other uses as it is considered a “good fat”.

      In fact thanks to the Banting & Paleo styles of eating, which have recently seen a surge in popularity thanks to Tim Noakes, coconut oil has become hugely popular and has a number of health benefits beside just for losing weight.

      One of the benefits of consuming coconut oil is that it digests easily, helps stabilise the blood sugar levels and keeps you from feeling hungry.

      Vegetable oils on the other hand are the bad oils & should be avoided.

      • Julie says:

        He was referring to the addition of coconut SUGAR, not oil.

      • Annette says:

        Noakes lchf is moderate protein. Definitely not high protein.

        • PaleoGuy says:

          That’s right, thanks Annette.

          In fact both Paleo & the Banting styled LCHF diets support moderate protein intake (roughly 10% to 20% of total caloric intake) whilst both support the consumption of healthy (animal) fats.

      • Cassie Davey says:

        Stephen’s comment was made in response to your inclusion of Coconut SUGAR in the recipe.

        There should probably be some kind of disclaimer against the coconut sugar, stating that while it is Paleo friendly, it is not a sweetner that is approved by Noakes, or for use by Banters/LCHF followers. This recipe is the first to pop up in google results when searching for RMR (Real Meal Revolution) Fat Shake.

        • PaleoGuy says:

          Thanks for your comment Cassie & the reference to coconut sugar has been removed – I acknowledge that it should not have been included in the recipe as it’s not Banting/sugar-free

    • PaleoGuy says:

      Sorry Stephen, I mis-read that & you’re correct – it defeats the purpose of a sugar-free Banting styled diet & has been removed from the recipe.

  4. Marlene de Klerk says:

    Do I drink the chocolate fat shake as a meal or i between. Find if I drink it in the morning, I’m not hungry at all, for the whole day.
    Please give me more tips…


    • PaleoGuy says:

      Hi Marlene

      This fat shake originated from The Hub Cycling forum where it was found to provide cyclists with enough energy for long training rides without having to use any sort of energy drink which helped them avoid consuming fructose/sugar.

      As a result of this, Tim Noakes supports it as a healthy drink/shake to keep you energised for long periods during the day which helps control your hunger & keeps you from wanting to eat sugars & junk food – it obviously could help you to lose weight as well.

      So it’s not surprising that it keeps you from feeling hungry during the day which is great if you’re looking to lose weight – according to Noakes the fat in this shake is an extremely healthy & effective source of energy & far better than glucose or fructose (sugars).

      However, everyone is different so what works for one person may not work for another so to answer your question it would be advisable to consult a professional nutritionist or dietician or your medical practitioner.

  5. angelique says:

    Hithere. I changed up the version of the fst shake and would like to know if the ingrediens are still ok.

    I use

    50ml coconut milk (tin)
    2 spoons of almond butter
    Bit of water
    Chocolate protiene shake

    Is this still ok?

  6. Raquel says:

    what does a Sandwich with bell pepper slices(instead of Bread) consist of. or where can i get the recipes for the 7day diet.

  7. Chaps, please could you remove the coconut sugar from this recipe. It isn’t in the book and RMR does not endorse it at all. It completely defeats the purpose of Banting.

    Thanks a mil,
    Jonno Proudfoot
    The guy who wrote the recipe.

    • PaleoGuy says:

      Thanks for pointing that out Jonno (as have others) – not sure how that crept in there & totally agree that it’s contrary to Banting & a healthy sugar-free diet.

  8. Gerhard Visser says:

    Just want to know if the shake can be used as a meal replacement and what if I am still a bit hungry and eat something on the green list will this have an influence on my weight loss.

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