TL;DR version

Add 79ml (or 1/3 cup) of heavy cream to a shaker/blender bottle for 433 calories (1300 a day); or use 148ml for 667 calories (2000 a day). Add 50g of the Keto Chow powder, then fill the bottle to 16 ounces with water. Shake it up until all the powder is wet. Stick in your fridge, it needs a few hours (overnight is best).

Equipment that will make everything a lot easier

Depending on how many blender bottles you get, it could set you back $14 or $50 to get it all.

  1. Blender Bottles (around $7 each). I normally use the larger 28 ounce variety but the smaller ones work fine too – you just get a thicker mixture. I have lots of these, enough that if I forget to wash some it’s not the end of the world, for daily consumption you need a minimum of 3 (one for each meal). You can mix up several days at the same time, the most I’ve done is 4 days or 12 meals.
  2. A scale (around $9). I recommend one that can do 0.1g. Personally, I use the American Weigh Scales 1000/0.1g scale.  If you don’t have a scale just yet you can fudge it with a 1/2 cup measuring container but since each flavor has a different density you’ll be getting anywhere from 45 to 60g instead of the 50g you’re supposed to weigh out.
  3. OPTIONAL (only if you want to use MCT Oil) A way to measure the oil ($5 or less). I grabbed a clear plastic “Lotion Pump” from Wal-mart for $5. If you’re feeling fancy you could grab a glass and stainless steel one. The reason for using a pump is NO CLEANUP. Optionally you can just use measuring spoons. You’re also going to need to measure the heavy cream. I use a small shot glass with ml measurements on the side.
  4. An Immersion blender (optional – for mixing up big batches in a pitcher). I grabbed one from Wal-Mart, the same one is on Amazon for less.

The “Consumables” – stuff that will get used up as time goes on

  1. Heavy (whipping) Cream. I find it’s hard to find “Heavy Cream” and can usually only find “Heavy Whipping Cream”. Both are quite similar but the “whipping” has some additional emulsifiers that won’t matter. If you have to choose between the two, get the one you want. Be sure to check the label to make sure it has 0g of carbohydrates.
  2. MCT Oil – this is optional. If you are going for ketosis, it’s better to use MCT oil since it is awesome for jump starting ketosis; BUT some people have problems initially adapting to MCT oil so to start out you might want to skip the MCT and only use heavy cream. Anyhow MCT oil: A 32 ounce bottle of MCT will give you 23 days worth. The best deal on MCT I’ve found so far is this 64 ounce bottle on Amazon there are also several 32 ounce bottles like this or this.
  3. Fish Oil. This is to get you 1400 mg of Omega 3 per day. You can go 3 ways for the fish oil:
  4. If you want, it’s easy to adjust the calories in Keto Chow to your specific needs.

Detailed Preparation Instructions

How many calories do you want per day? (assuming 1/3 per meal of Keto Chow). These instructions are for each meal individually (in the video it also shows how to mix multiple meals at the same time).

  1. Add 79ml or 1/3 cup of Heavy (whipping) Cream.
  2. Using a scale, weigh 50g of the mixed powder (the Peanut Butter flavor is 60g) – this is easier if you weigh it in a different container like a small bowl or cup, make sure you zero/tare the scale before weighing the powder. Dump the powder into the blender bottle.
  3. Fill each bottle to 16 ounces. If you want it thicker, add less water; thinner add more.
  4. Shake up the bottles until all the powder is off the bottom.
  5. Stick in your fridge, it needs a few hours to completely thicken up (overnight is best).
  6. As far as spoilage and storage go, treat mixed Keto Chow like milk; bacteria would LOVE to get in there and start multiplying. If you have enough blender bottles, you can mix up several days at a time, the most I’d recommend is 4 days worth.
  7. If you take a long time to drink, shake it up every once in a while.
  8. If you’re doing the fish oil capsules I recommend taking them at night before bed so you are sleeping when the capsule walls are breached and you start burping fish. This is to get you 1400 mg of Omega 3 per day.
  1. Add 148ml or 1/2 cup + 2 TBs of Heavy (whipping) Cream.
  2. Using a scale, weigh 50g of the mixed powder (the Peanut Butter flavor is 60g) – this is easier if you weigh it in a different container like a small bowl or cup, make sure you zero/tare the scale before weighing the powder. Dump the powder into the blender bottle.
  3. Fill each bottle to 16 ounces. If you want it thicker, add less water; thinner add more.
  4. Shake up the bottles until all the powder is off the bottom.
  5. Stick in your fridge, it needs a few hours to completely thicken up (overnight is best).
  6. As far as spoilage and storage go, treat mixed Keto Chow like milk; bacteria would LOVE to get in there and start multiplying. If you have enough blender bottles, you can mix up several days at a time, the most I’d recommend is 4 days worth.
  7. If you take a long time to drink, shake it up every once in a while.
  8. If you’re doing the fish oil capsules I recommend taking them at night before bed so you are sleeping when the capsule walls are breached and you start burping fish. This is to get you 1400 mg of Omega 3 per day.
Most people will just use heavy cream for their fat source. You can optionally use 13ml of MCT oil in each meal to really jump start and maintain ketosis. When first starting keto it’s often advisable to not use MCT oil so you won’t have “bathroom issues”

  1. Add 13ml of MCT oil.
  2. Add Heavy (whipping) Cream: 50ml or 1/4 cup for 433 calories a meal, 119ml or 1/2 cup for 667 calories a meal.
  3. Using a scale, weigh 50g of the mixed powder (the Peanut Butter flavor is 60g) – this is easier if you weigh it in a different container like a small bowl or cup, make sure you zero/tare the scale before weighing the powder. Dump the powder into the blender bottle.
  4. Fill each bottle to 16 ounces. If you want it thicker, add less water; thinner add more.
  5. Shake up the bottles until all the powder is off the bottom.
  6. Stick in your fridge, it needs a few hours to completely thicken up (overnight is best).
  7. As far as spoilage and storage go, treat mixed Keto Chow like milk; bacteria would LOVE to get in there and start multiplying. If you have enough blender bottles, you can mix up several days at a time, the most I’d recommend is 4 days worth.
  8. If you take a long time to drink, shake it up every once in a while.
  9. If you’re doing the fish oil capsules I recommend taking them at night before bed so you are sleeping when the capsule walls are breached and you start burping fish. This is to get you 1400 mg of Omega 3 per day.
Custom Calorie Calculator

Some things to consider

  1. If you embark into ketosis you MIGHT feel like you have a flu for 3-4 days. I have yet to get a report from someone getting it using Keto Chow but it’s possible. According to the /r/keto faq you can help mitigate this with more electrolytes (sodium and potassium) which Keto Chow has ample of. One of the more common remedies is to drink some salty broth (make sure it doesn’t have carbs!). You’re also going to have impaired athletic endurance for about 4 weeks as your body adjusts.
  2. If you haven’t read Basics of Nutritional Ketosis – What is Keto, how to do it, how to succeed, you should check it out. When you are first starting Keto Chow you might want to skip the MCT oil at first and add it slowly as you adapt, particularly if you have GI issues.
  3. If you want to check your ketone levels (which is NOT necessary but can be motivating), you can get a blood tester… or do what I did and grab some cheap pee sticks that work just fine (again, not necessary).
  4. Check out /r/keto – this place is awesome with success stories, encouragement and at the top bar is “Keto in a Nutshell” and the FAQ.
  5. I recommend listening to this episode, in particular, of the “2 Keto Dudes” Podcast. It discusses how to start Ketosis and some awesome information about how to be successful, for that matter you might as well subscribe to new episodes.

Keto Chow FAQs

Keto Chow is a powdered drink mix. When combined with oil, heavy cream and water it creates a meal replacement that is nutritionally complete; meaning if you would like to, you can live off it all day, every day. The powder is made from flavored protein, fiber, electrolytes, minerals, vitamins and other nutrients. People usually liken it to a “melted milk shake” though you can go full on “frosty” by blending it in a blender with ice.

Category: Keto Chow FAQs

There are a couple ways to prepare Keto Chow:

  1. Mix it up one meal at a time in blender bottles.
  2. Mix a couple meals in a blender (try adding ice!).
  3. 6 meals at a time in a gallon size pitcher with an immersion blender.
  4. Making pancakes or muffins out if it.
Category: Keto Chow FAQs

To get all your required nutrients from Keto Chow you also need DHA and EPA Ω-3 fatty acids. There are two ways to get this:

  1. Add liquid fish oil to Keto Chow as you mix it.
  2. Take fish oil capsules (usually at night).

Personally I prefer the capsule option but many don’t want to be bothered with that or don’t like taking pills so they mix it in. It’s really up to you to decide. As mentioned, if you are going to take it as pills I would recommend taking them just before bed to avoid the possibility of “fish burps”.

Category: Keto Chow FAQs

There are 3 “consumable” supplies you need to get

  1. MCT Oil
  2. Heavy Cream
  3. Fish Oil

I could sell MCT oil, but you get a better price ordering it directly from Amazon. Heavy Cream requires refrigeration and the powdered form isn’t suitable for ketosis. I do sell fish oil in capsules, or you can get it from Costco or Amazon in the form you want (liquid or capsule).

You can see more information about what you need to make Keto Chow on the preparation page.

Category: Keto Chow FAQs

Maybe. I don’t really have a clear answer on this one.

  • The protein has kosher ingredients but has not been blessed.
  • The Psyllium Husk is “kosher certified”
  • Potassium Citrate appears to be OK though I don’t see anything specific, likely hasn’t been blessed
  • Calcium & Magnesium appears to be OK but unlike the Psyllium it lacks a “kosher certified” designation
  • So far as I can tell the Calcium Phosphate is kosher; in some places I see it called “Freeda Kosher Calcium Phosphate” and in others just “Freeda Calcium Phosphate” – but I can’t see that there are 2 products, it appears to be one and the same.
  • I can’t see the origin of the Choline Bitartrate.
  • the Xanthan gum appears to be OK but carries no certification
  • The vitamin K is Kosher certified
  • The multi-vitamin has a trace amount of gelatin
So, in the end, it appears to be mostly kosher (except the vitamins and fish oil capsules which contain gelatin) but I can’t guarantee it is.
Category: Keto Chow FAQs

No, but you can if you like. Many people will do 2 meals of Keto Chow and 1 meal of regular keto friendly food, others only do 1 keto chow a day. Ultimately it’s just another high fat-low carb food (that just happens to be 1/3 of everything you need in a day and terribly convenient). Many people will mix up Keto Chow for a lower calorie amount (1300 calories/50ml of heavy cream) so they can have snacks during the day like string cheese and pork rinds.

Category: Keto Chow FAQs

Yes, you can mix and match them, the macros on the different flavors are pretty close – within a few percent of each other. It’s a really good way to liven things up a bit. If you have the ability, I usually suggest getting several different flavors so you can pull from all of them at the same time.

I mix up 6 meals at a time in a big pitcher, then I mix up 6 more and it all goes into the fridge for my wife and I. Usually I’ll do 2 different flavors (yesterday it was chocolate and banana). For that matter a couple of the bottles I filled up to the 8 ounce line with banana and then added 8 ounces of chocolate.

Category: Keto Chow FAQs

Most of the flavors of Keto Chow provide around 81g of protein per day. If you’re working out or such, you might need more protein so you’ll want to get more. There are a couple ways to add protein:

  • You can mix additional unflavored or low-carb flavored protein powder into your shakes.
  • You can make some chicken breast and eat it.
  • Or eat some bacon, etc…
Category: Keto Chow FAQs

MCT Oil is somewhat there for the calories but mostly it’s there to help keep you in ketosis. MCTs are processed directly into ketones. Check out http://primaldocs.com/members-blog/the-benefits-of-coconut-oil-mct-oil-and-ketosis/ (it was first in a google search for “MCT ketosis”).

There is a LIQUID coconut oil (Walmart and Amazon links) that stays liquid when refrigerated, unlike normal coconut oil that solidifies when refrigerated (or even on the kitchen counter when it’s cold) since it solidifies at 76° F (24° C). The Liquid Coconut Oil is, frankly, about equally difficult to get and the same price as MCT oil; plus people confuse “melted solid coconut oil” with “liquid coconut oil”. For this reason I only recommend MCT oil anymore, less confusing is good.  You have to keep Keto Chow cold once it’s mixed so this poses a problem for regular coconut oil. Generally there isn’t a really good way to mix regular coconut oil into suspension and prevent it from globbing together into big white chunks of solid oil. If you do have GI issues with MCT oil, the Carrington farms liquid coconut oil is a good substitute since many report little to no problems with it compared to MCT.

Category: Keto Chow FAQs

No, but it’s close. There are a few ingredients that pose a problem:

  1. It contains vitamin D3 which comes from animal sources.
  2. The vitamin I use has a tiny amount of gelatin (also animal sourced).
  3. Depending on where you get your Omega 3s, that usually comes from fish oil (though you can get it from algae oil).

To the best of my knowledge everything else is vegetarian (though decidedly NOT vegan with all the cream and whey protein).

Category: Keto Chow FAQs

Mixing it and drinking immediately doesn’t hurt you or anything, it just won’t taste as good. Allowing it to sit removes a harsh vitamin/metallic taste (this takes about 30-45 minutes)  and eliminates quite a lot of the saltiness (2-3 hours). Not sure if the mechanism is crystals taking a while to dissolve or what but it significantly improves the flavor.

Category: Keto Chow FAQs

With wheat being anathema to ketosis, nothing in the mixture directly has any whet in it (or corn, or rice or any carb source) though it’s possible that one of the ingredients might have a *trace* of gluten somewhere. So I can’t guarantee that people severely allergic to gluten will not have any issues; it’s very, very unlikely they will.

Category: Keto Chow FAQs