Monthly Archives: January 2016


Day 026 – 100 days of Keto (Chow)

This entry is part 24 of 81 in the series 100 days of keto
  • Weight: 207.8
  • Blood ketones: 0.4 mmol/L

Made some more muffins this morning. Again the kids finished them off. We watched the finale of “My Diet is Better Than Yours” – it was kinda surreal when the Paleo guy started explaining Intermittent Fasting. My kids actually knew what it was before he explained it.

By |2016-02-02T06:24:26-07:00January 29th, 2016|Categories: 100 days of keto, Keto Chow|Tags: , , |0 Comments

Day 025 – 100 days of Keto (Chow)

This entry is part 23 of 81 in the series 100 days of keto
  • Weight: 209.6
  • Blood ketones: 0.7 mmol/L


At my weigh-in yesterday I was down 3 lbs from the previous week, not bad. Hopefully this next week will be even better. Somebody asked what I’m using to measure blood ketones. I’m using a Nova Max glucose/ketone meter with it’s incredibly expensive ($2 each) ketone testing strips. I think if I had to do it over again I would buy testing strips for the Precision Xtra instead but this is what I have and it’s what I’m going to use.

Last night I tried making Keto Chow muffins but with some modifications to the recipe: I didn’t whip the cream, I mixed it in a blender, I added a little coconut flour. Overall it worked out extremely well and I’m going to try it again tonight but without the coconut flour and adding the powder while the blender is running (I got a couple dry clumps on the side because I didn’t get it mixing fast enough). I made 3 “meals” worth split up into 24 muffins. I ate 8, my wife ate like 5 or 6 and the kids ate most of the rest. My youngest daughter asked for another and I pointed out that she had pizza right there that I can’t eat “Ok, I’ll eat 2 more pieces and then can I have another one?” So if you had any doubt whether they’re good, don’t doubt the muffins!

By |2016-01-28T06:31:05-07:00January 28th, 2016|Categories: 100 days of keto|Tags: , , , |0 Comments

PSA: “Fat Head” documentary online

This came up today so I thought I’d post for everyone, the Fat Head documentary used to be on YouTube but was taken down. Now days you can find it on Hulu: and also on Vimeo: – the Hulu one seems more official.

If you haven’t seen Fat Head, it’s a rather good introduction to HFLC/Keto and explains some of the history behind the war on fat and cholesterol. Along with the info there’s a healthy dose of humor. It’s a good way to explain what the crap you’re doing when people ask =)

It follows stand-up comedian Tom Naughton as he tries to lose weight on a fast-food diet, to prove Morgan “Super Size Me” Spurlock wrong. Along the way Naughton realizes that he himself has been wrong in focusing only on calories.

By |2016-10-14T07:17:55-06:00January 27th, 2016|Categories: Ketogenic, Weight Loss|Tags: , , , |0 Comments

Day 024 – 100 days of Keto (Chow)

This entry is part 22 of 81 in the series 100 days of keto
  • Weight: 208.0
  • Blood ketones: 0.2 mmol/L

Weight is still coming down and I had time to run on the treadmill last night. Going to try to do that again today. Today marks the end of week 1 of my city’s weight loss program (“Mission: Slim Possible”) so I’ll be doing my first weigh in for that after work. They send out an email with the names of the 3 people who lost the most each week. Last year I was in the top 3 like 5 times (and finished 2nd overall) – I doubt I’ll be in the top 3 this first week but if I can stick to my plan and stay away from malitol and other high GI sugar alcohols I should do well the subsequent weeks.

The graph comes from “Withings” which I use to track my weight, in turn it feeds data over to Fitbit and CRON-O-meter. The App and site are free to use though they like it if you buy one of their wifi scales =) I got the WS-50 a bit over a year ago and it works well aside from randomly switching to Kilograms.

By |2017-03-20T12:21:46-06:00January 27th, 2016|Categories: 100 days of keto, Keto Chow|Tags: , , , , , |0 Comments

Day 023 – 100 days of Keto (Chow)

This entry is part 21 of 81 in the series 100 days of keto
  • Weight: 208.5
  • Blood ketones: 0.2 mmol/L

Ok, weight is coming back down, that’s good. My awesome wife helped make 12 meals of Keto Chow last night and picked Mint and the Chocolate Peanut Butter for the flavors – it’s been really a long time since I last drank the Mint Chocolate. When I was first developing Keto Chow I was using a mint chocolate flavor and kinda got “minted out”. It’s been a year and I tried one of the ones we mixed up for breakfast this morning: not bad, not bad at all. I still don’t think I’d like Cinnamon Bun but having a variety of flavors to switch around is definitely a plus.

By |2016-01-26T11:21:22-07:00January 26th, 2016|Categories: 100 days of keto, Keto Chow|Tags: , , |0 Comments

Keto Chow in paradise

This entry is part 115 of 208 in the series Ketogenic Diet


My parents visited Hawaii and my dad sent me some info on his experience. Bright, sunny Hawaii is a radical departure from his recent photographic work (photos of nightscapes – check out in several of his shots I’m the guy turning on the light to paint the scenes). He seems to really like measuring out 50g into bags ahead of time to make measuring easier:

Keto Chow and traveling is an easy combination. I wondered if airport security would question the plastic bags of powder ,  but no one has seemed concerned. I pack 50 grams of Keto Chow per small snack bag.  I even went to Arizona in December with no security problems. The insulated bottles keep my Chow the perfect temperature, even in Kauai.  Winter here is only a few degrees cooler than the Summer months but my favorite time to escape the snowy mountains of home in January.

A local snack of dry roasted macadamia nuts has been a unique and readily available treat.  Serving size, 1/4 cup.  Total carbs, 4 grams.  Dietary fiber, 2 grams.  Net carbs 2 grams, same as almonds.  Total fat, 21 grams to balance protein intake.

I forgot a measuring cup but that was a simple purchase.  Extra cream can serve as a substitute for the MCT oil for a few days,

[to simplify] ingredients.  I like to bring a variety of flavors but my favorites are:  chocolate peanut butter, rich chocolate and strawberry blast.  The wonderful smell of fresh pineapple has not even been able to convince me to break my diet.  Keto Chow is a big part of my successful quest to lose weight.

  • Male
  • Age 67
  •  Time on Keto Chow: 3 months on Feb 2nd.
  •  Complications: none.
  •  Lost about 12 lbs, average 4 lbs a month.

Days 021 & 022 – 100 days of Keto (Chow)

This entry is part 20 of 81 in the series 100 days of keto
  • Weight: 209.0
  • Blood ketones: 0.3 mmol/L
  • Weight: 209.4
  • Blood ketones: 0.1 mmol/L

Messed up and had some “sugar free” candy – I put that in quotes because it has malitol which is only marginally better than sucrose. My weight is back up to what it was when I started 100 days of keto, so that’s 2 weeks down =( I’m optimistic it’s mostly just water weight and will come off reasonably quickly so long as I stick to what I’m supposed to be eating. Here’s to getting back on track! When I only eat Keto Chow I consistently lose weight, so let’s do that for a week.

By |2016-01-25T10:02:29-07:00January 25th, 2016|Categories: 100 days of keto, Keto Chow|Tags: , , |0 Comments

Day 020 – 100 days of Keto (Chow)

This entry is part 19 of 81 in the series 100 days of keto
  • Weight: 207.9
  • Blood ketones: 0.3 mmol/L

Fasting all day yesterday worked well. And the meat (bacon, bacon and more bacon) at Rodizio was yummy. The photo above was my salad before the meat even started coming around. About an hour after I got home I had a lull and decided I should run. I did my regular 30 minute run and felt pretty good, in large part due to not stuffing myself until I was dying at dinner.

Today was mixing day, did 50 each of Vanilla and Rich Chocolate weeks plus some of the other flavors. Also today I had Rich Chocolate Keto Chow for breakfast, lunch and I’m having it for dinner too, back in the saddle again.

By |2016-01-23T15:12:19-07:00January 23rd, 2016|Categories: 100 days of keto, Keto Chow|Tags: , |0 Comments

Day 019 – 100 days of Keto (Chow)

This entry is part 18 of 81 in the series 100 days of keto
  • Weight: 207.9
  • Blood ketones: 0.1 mmol/L

Today I have a doctor appointment, time for my 6-month recurring check-up. I have to get a blood test to check testosterone levels so I’m going to go into it fasting and figure I might as well just continue fasting until dinner since I’m going with a bunch of friends back to Rodizio Grill (since it’s still “bacon fest”). Last week I did Intermittent Fasting with Keto Chow and that worked quite well, I’ll probably do it several times next week as I’m getting back on track.

Ran on the treadmill for 40 minutes with a much harder routine than I’ve normally done. It added nearly 5000 steps to the day’s total and I barely made my goal (10,459). I didn’t have any problems with being tired or it being too much for me – the only issues I had can easily be solved: don’t drink a bunch of water right before running, have a towel to wipe off your face, make sure the light isn’t on a 30 minute timer so you have to run for 40 minutes in darkness, make sure to have multiple episodes of whatever show ready so you don’t have to settle for something boring.

Yesterday I also got a chance to watch the first 6 episodes of My Diet Is Better Than Yours. It’s interesting to see the different diets and how they compare. Some of them are completely nuts but one is interesting: the “Wild Diet”. It’s not Keto, more like Paleo but underneath it all it’s a lower carb diet that focuses on fat, fat and more fat. He does allow for some carb-y foods that have a lower glycemic index which is too much for ketosis but it’s still working wonders and doing FAR better than any of the other diets. They just finished the 6th week and Kurt, the guy doing that diet, has come down 50 lbs from 350 something (he’s nearly 6′ 6″ and in his 50’s). In the teaser for the two episodes they are airing next Thursday they had the typical overly dramatic fluff I despise about “reality” tv and inferred that some of the other contestants thought Kurt was cheating since he keeps losing weight, even when he eats stuff like bunless cheese burgers and ribs. I did laugh out loud reading a reddit post about it

I’m waiting til about week 7 when they run a cholesterol panel on Kurt and try to freak him out about the results.

Probably true. Anyway, my kids enjoyed watching it (probably because it was moving pictures on the tee vee) and kept making comments about the guy “mostly doing keto” and how he was winning. If you’re wanting to check out the show and don’t have a paid cable subscription so you can watch it on the ABC site, here’s some fun hex numbers that might help:

  • F6F81DF9B598C79748F829B40093AAE6FF62E25D
  • 8CA6A05C79E2F55206B742475AF62B26EF48CF04
  • CDACFF4E135AF3F588BA63264B2288FE88EB3260
By |2016-01-22T07:18:42-07:00January 22nd, 2016|Categories: 100 days of keto, Keto Chow|Tags: , , , , |0 Comments

Day 018 – 100 days of Keto (Chow)

This entry is part 17 of 81 in the series 100 days of keto
  • Weight: 208.3
  • Blood ketones: 1.0 mmol/L

Weighed in for the city weight loss challenge – 210.4 with clothes on. Now I get to get rid of all the water weight I’ve accumulated over the last few days. For breakfast and lunch I have the orange jello+vanilla Keto Chow I made earlier this week, it’s all I had left in the fridge this morning when I went to work. Had to go rummaging for a spoon.

By |2016-01-21T09:43:34-07:00January 21st, 2016|Categories: 100 days of keto, Keto Chow|Tags: , , |0 Comments