Monthly Archives: October 2015


The kind of people Keto Chow appeals to

This entry is part 103 of 208 in the series Ketogenic Diet

There is an excellent post over on /r/keto with this comment

For some people, especially those with atomic families, eating is less about the food and more about the social interaction and tradition of breaking bread with those you care for. Obviously having one person sit at a table drinking a shake while everyone else is eating would be strange. So for those people that share meals with people, any Soylent-like shake is probably not something that will jive really well for those social meals.

How many meals do you truly savor? How many meals are just you trying to find something, anything that you can put in your mouth to keep you from being hungry without screwing up your macros? For me, I still eat an absolutely decadent meal once or twice a month where I cook or go out and enjoy the experience of fine dining. The difference is that all the hum-drum meals have been replaced with Keto Chow.

Yep, that sums it up quite well.

By |2016-10-14T07:17:56-06:00October 28th, 2015|Categories: Future Foods, Keto Chow|Tags: , , |0 Comments

Amazing Analysis By Credit-Suisse On Fat In Diets

This entry is part 102 of 208 in the series Ketogenic Diet

Wait, who? (definitely not WHO, they’re so behind the times it’s laughable) Credit-Suisse. OK, I’m going to go ahead and just steal their description of themselves:

The Credit Suisse Research Institute identifies and provides insights on global themes and trends. Its objective is to provide our clients and the public with leading edge advice by leveraging internal and external expertise, thus reinforcing our integrated global bank approach.

So investment advice, from a bank.

On their Publications Page you’ll find a bunch of different economic reports, all extremely thorough and well researched. Along with info on traditional investments (like the Global Wealth Report) they have a couple that relate to health trends. Most notably “Sugar: Consumption at a Crossroads” and a more recently published “Fat: The New Health Paradigm” that I just read about 1/3 of. You can order hard copies of the reports or download the PDF for free. I’m amazed at how well put together the “fat” report was, I’ll have to check out the sugar one. I’m not likely to start investing anytime soon but the information follows research I’ve been reading since starting Keto: Fat (in particular saturated fat) is not the cause of heart disease, carbohydrates (in particular sugars) are the culprit. Credit Suisse presents this in an interesting manner, the end result being that apparently you should REALLY invest in an egg farm or in Indonesian palm kernel oil production.

It starts out strong from the summary and just keeps going, and going! If you have some time, read the first part at least, then buy an egg farm. And next time somebody freaks out about how much saturated fat I consume I have a new fount of information to send them.

By |2016-10-14T07:17:56-06:00October 20th, 2015|Categories: Ketogenic|Tags: , , , |1 Comment

1 Year of Keto, 77% the man I used to be

This entry is part 101 of 208 in the series Ketogenic Diet

I started Keto on October 20, 2014 and started posting my experiences on November 4, 2014. A lot has happened in a year, I’m 77% the man I used to be; so let’s do a retrospective.

Weight Log 1 year of Keto

I initially started keto without having done the right research and didn’t know what “keto flu” was or how to avoid it; but I did know that I needed to get my weight under control and get healthy. I never got tested but based on how my body was acting, I was pre-diabetic or at least insulin resistant. Keto was exactly what I needed. I feel this burning desire to make little business cards and hand them out to teenagers that… well, look like I did at that age:

keto business card

The changes go beyond just weight loss. For the first time in years the cells in my body have adequate fuel since it’s not being shoved into fat cells by insulin. I go to a class and don’t fall into a “carb coma” after lunch. My blood tests are awesome and my blood sugar is normalized.

Anyway. I started doing Keto using a recipe of ketogenic “soylent” called KetoFood. Initially with the “induction phase” one and quickly switching over to the “ongoing phase” recipe because the induction one was really, really gross. KetoFood served me well for the time but still wasn’t very pleasant and had a horrible texture since it’s primarily coconut flour, chia seeds and raw cocoa powder (with a bunch or oil). To this day I still gag when I smell chia seeds. In early December after I had been choking down KetoFood for about 6 weeks I was sent a sample of KetoSoy by Ted Tieken. It was far and away so much better than KetoFood I couldn’t believe it – MIND BLOWN. See, most people do a ketogenic diet using “real food” (instead of “fake hippie garbage“) but I have an unhealthy relationship with food and on top of that, doing food replacement shakes is really convenient – and that convenience and the results I was already getting had me resigned to the notion that ketogenic soylent was going to be barely palatable.

Around the same time a new keto soylent recipe was published by Kenneth Swanson. Instead of copious amounts of oils for the calories, Ken’s recipe used heavy cream. It was far smoother than anything else I had tried at that point too which was a nice respite for my “gritted-out” palate. I had enough supplies to make roughly 10 days of this recipe and ordered more of the protein powder too late for it to arrive in time for a second batch before I ran out. So I was forced to go back on KetoFood for a week. It was at that point I decided I was going to kill off my KetoFood and create a new recipe. I was still selling People Chow pre-mixed for people but didn’t have my heart in it. I eventually abandoned all of the other recipes in favor of the new one I was working on. January 1, 2015 I posted for the first time about what would become Keto Chow. I had finally worked out a suitable protein powder and over the next month or so I messed around with the recipe ingredients to further cut down on gritty texture and simplify the ingredient list. I posted the recipe for Keto Chow 0.7 for anyone to use and abuse. Not opening the recipe didn’t even occur to me: we’re all in this together and frankly there’s no way I could mix up enough Keto Chow for all the people that are mixing their own (plus it would be kinda a jerk-move since I was pulling ingredients and concepts from Ken’s Recipe, KetoFood and even People Chow).

Oddly enough, right about the time I was launching Keto Chow, I participated in a community weight loss challenge and to prepare for it I indulged in my very first “cheat” (week). The thing with ketogenic diets is it’s kinda binary: you’re either under your carb goal and in ketosis… or you’re not. If you “cheat” and eat food with sugar or the like (including fruit) then you won’t be in ketosis. Anyhow I ate carbs with reckless abandon, gained a ton of water weight thanks to glycogen and ultimately ended up getting second place. Fortunately that was the last time time I did that and I’m not planning on doing it again. The longer I go without eating carbs, the less appealing to me they become. Nothing tastes as good as I remember it and the few things I have tasted I usually end up spitting out without swallowing and eat some bacon instead.

Speaking of bacon, I don’t exclusively live off keto chow, far from it; but I do stick to keto. With my wife doing keto too now (along with a growing list of family and friends) my kids are even getting less carbs. Nobody ever complains when I make sausage, bacon or eggs and cover everything with liberal amounts of cheese. This Saturday we’re doing a neighborhood Haloween party with a chili cook off and I’ll be bringing a giant batch of Caveman Keto Chili (though I use sausage instead of ground pork). The one thing I do need to cut back on though is sugar alcohol treats – stuff like Quest Bars and the like. You can see on my weight graph from the beginning of this post the plateaus where I’ve stopped losing weight (like the last 2 weeks). If I knuckle down and stick to eating only Keto Chow and ultra low carb foods then it picks back up.

One thing I have noticed over the past month or so is that I’m losing fat in my arms and legs. My quadriceps are getting pretty crazy looking and I’m starting to get veins popping out on my biceps. This is especially interesting because I stopped exercising when I tried to drill a hole in my leg back in June. Before I started keto I was exercising 1-2 times a day, either on the elliptical or running yet I was still gaining weight. The big change was stopping eating carbohydrates. Exercise just makes me hungry (unless I have excess energy).

So here are shirtless before and after pics. You’ve been warned. I’m 258lbs in the one on the left (November 2014), 210 in the middle (April 2015) and just barely under 200 on the right (October 2015)

In the end, I’m 77% the man I used to be but my wife still likes me =)

If you’re interested, here is the body fat percentage graph for the last 11 months or so since I got a withings scale that tracks that.

Fat Log 1 year of Keto

…and if you’re really interested, here is my weight history going all the way back to October 2006.

2015-10-20 09_51_12-Health Mate

The first dip was doing the “Shangri-La diet” The second big dip was when my wife and I did a program where we removed sugar, flour and other foods from our diet. As obvious as it is now I didn’t make the connection then. The second to the last small dip right before keto was the 9 months I was doing People Chow.

Is Powdered MCT oil viable for Keto Chow

This entry is part 100 of 208 in the series Ketogenic Diet

With Keto Chow there are several liquid ingredients you have to add to the mixture for it to be complete:

  • Heavy Cream
  • MCT Oil
  • Fish Oil

You have the option of doing the fish oil as pills (which is what I personally do). But wouldn’t it be cool to somehow include the MCT oil as well as the heavy cream? Well, I previously explored powdered cream, to put it quickly: turns out it’s powdered sweet cream and has WAY too much sugar, isn’t going to work. How about powdered MCT Oil?

To make an oil into a powder you have to mix it with a carbohydrate. Rosa Labs (Soylent 1.5) powders their oil using maltodextrin (a complex sugar) and you can get MCT oils that have been mixed similarly with starches and other sugars to form a powder. Keto 101 says you need to minimize the amount of carbohydrates that aren’t fiber so using maltodextrin isn’t going to work. I did discover that Quest (makers of Quest Bars) has a powdered MCT oil that uses “Soluble corn fiber” and claims to have 0g of sugars or complex carbohydrates. That might actually work. The problem then is the cost. a 454g (1 lb) container is $30 and for the 300 calories of MCT oil you would need 45g of the powdered MCT (1/10 the container per day) at a cost of $2.97. Regular MCT oil you need 39ml a day and it costs $0.59. Over the course of a week, liquid MCT oil would be $4.13 while the powdered stuff would cost $20.79. That isn’t even including the labor and other expenses if I were to include the MCT oil in the mix, that would probably drive up the price of a week of Keto Chow over $100.

So while it may be viable to include powdered MCT in the mix; economically it makes little sense, especially since you have to add other liquid ingredients anyway.

By |2016-10-14T07:17:57-06:00October 16th, 2015|Categories: Future Foods, Keto Chow, Ketogenic, Preparation|Tags: , , , , |1 Comment

Scaling up meals of Keto Chow (6 at a time!)

This entry is part 99 of 208 in the series Ketogenic Diet

Whilst replying to a thread over on reddit I remembered something I had pondered upon a few weeks ago: I was making 12 blender bottles of Keto Chow for my wife and myself (lasts a whole 2 days if we both eat 3 meals a day) and thought that making Keto Chow for 2 is workable though kinda tedious. What if ALL the family was on Keto Chow? Granted, the smaller kids wouldn’t drink a full one but the big kids would and I would still probably need 7 meals worth just for the one meal. Mixing them individually doesn’t scale well, so how do you scale it?

Others mentioned it before but I hadn’t ever tried it: mass mixing 3 or more meals at a time either in a blender or in a pitcher with an immersion blender. Last night I tried it. I target 1400 calories a day so I’m using 50ml of heavy cream per meal. I like the thickness when I mix it up to be 16 fluid ounces (about 475ml). At that volume I could fit 8 meals into a 1 gallon pitcher. Figured it would be nice to have some room at the top to avoid spilling so I decided to do 6 meals at a time. The math was easy enough, just multiple everything by 6. 50g of powder = 300g. 50ml of heavy cream = 300ml. 13ml of MCT oil = 78ml.

  • I stuck it all in the pitcher then added water to about the half point.
  • I blended it for a bit with the immersion blender to get it going and then finished filling with water to the 3 quart mark.
  • Kept the blender going for about 5 minutes.
  • Finally I measured out 16 ounces into individual bottles and stuck them in the fridge.

The time stamps on my camera say it took 7 minutes from start to finish. Awesome!

The “vitamins now included” stickers

So it’s been about a month since I started putting the vitamins into the powder mixture. All of the packages I have mixed up have the vitamins included so the “vitamins are included” stickers are a bit redundant. I’m running low on the stickers and don’t want to make more so as soon as I run out of the ones I have I’m going to stop putting the stickers on. If you order one of the more popular flavors like vanilla, rich chocolate or cookies & cream you might get a package without the sticker as early as next week, less popular flavors will have them for a while. On a related note, last night I was updating the labels and noticed that the day packs still said to take a vitamin pill doh! So I fixed that.

Final note, my preferred DNS registrar recently had a sale on .xyz domains so you can now get to this site by going to (you can also use and

Why don’t I have (without a dash)? well, that’s a fun story involving a domain squatter who saw me register @ketochow on twitter, found the guy in England that owned, bought it for about $160 and then turned around and tried to shake me down for $6000. I declined and he then tried to sell it to my “competitors” whom all flatly refused to work with him (thanks guys!).

By |2015-10-09T10:26:21-06:00October 9th, 2015|Categories: Keto Chow, Site or Store Stuff|Tags: , |0 Comments

Family Photos, 1 year later

This entry is part 98 of 208 in the series Ketogenic Diet

We recently had family photos taken, the last time was 11 months (and 60lbs) ago, just 4 days after I started doing Keto back on October 25, 2014. Time for a comparison.

Strangely enough, I’m wearing the exact same pants, but in a 34 instead of the 38s I wore last year.


And for kicks, here is a comparison from just before I started Keto and about 3 weeks ago:


By |2016-10-14T07:17:57-06:00October 5th, 2015|Categories: Ketogenic, Weight Loss|Tags: , , , |0 Comments

Awesome results from a Keto Chow user

This entry is part 97 of 208 in the series Ketogenic Diet

I got a great email from a Keto Chow user this afternoon, I asked permission to share it (since I’m always seeking confirmation). I’ve edited a few spelling errors but that’s it.

TL;DR Male/28 5’7″, start weight 185, hit goal weight of 130. (I’m small framed/boned).

I just wanted to thank you for this product, as it allowed me to lose 55 pounds of fat in 6/7 months (probably more since I’ve gained some muscle from new gains). It made dieting easy and quickly since I hate preparing food, and this took 5 minutes of prep for 3 meals of the day. I was doing three shakes a day for 80% of days. During this I was lifting 3-4 days a week, with no cardio, except for some hikes on the weekends.

I had many naysayers and mocking during lunch in the office, however ignored it and kept on trucking. The fact that I was never hungry was pretty amazing, compared to most other diets I’ve been on. Toward the end however, when my body-fat percentage was getting near 10% I did start to have cravings which was difficult to deal with, and which slowed down progress immensely as I found myself always snacking.

Just wanted to say thanks for the abs! haha

So there’s a lesson for all of you: when you get to 10% body fat you might get cravings. #firstworldproblems =) I have a bit to go before I hit 10% (OK a lot. I started all this at around 36% and am hovering around 25% according to my scale that does it using electricity).


By |2016-10-14T07:17:57-06:00October 2nd, 2015|Categories: Future Foods, Keto Chow, Ketogenic, Weight Loss|Tags: , , , , |0 Comments