Keto Chow

Another Step Closer to Keto Chow 2.0

This entry is part 152 of 152 in the series Ketogenic Soylent

Yesterday we picked up the large “week” bags from the printer and delivered them to the manufacturing facility.

At this point, there’s very little left to do to get going:

  • They still need to do some quality control tests of the full recipe stack to make sure it tastes the way it should.
  • I need to sample the tests.
  • If there are problems, re-test.

I’m hopeful we can get full production going this week or next week. While we were there, I snapped a picture of the mixing machine they’ll be using, ladder for scale:

By | January 17th, 2017|Keto Chow, Site or Store Stuff|0 Comments

Flavor of the Week Jan 16-Jan 22: 15% off sale on all sizes of Strawberry

New week, new flavor on sale! This week it’s 15% off all the different sizes of Strawberry Blast. Of all the flavors I personally think strawberry has one of the more mellow flavors – lends its self to adding other flavors quite well.

By | January 16th, 2017|Keto Chow, Site or Store Stuff|0 Comments

3 years of powdered food (“soylent”) – from People Chow to Keto Chow

This entry is part of 40 in the series DIY Soylent

On January 13, 2014 I did the first post on my blog about trying “soylent”. It corresponds to my first submission on Reddit (my reddit “cake day” is January 9, 2014 BTW).  The Image up top is of my very first batch of powdered food, People Chow 2.3.0 at the time (I still have all 3 of those blender bottles, used the yellow one yesterday). It’s been an interesting journey. You can read some of my earlier “in review” posts if you want the full story:

3 years ago I weighed 260lbs (I’m 5′ 13″), my low point was at 200 in October 2015. I slacked off and did “lazy keto” without tracking my intake, just sticking to low-carb foods, and you can see that on my graph:


Recently I re-committed to getting back on track for realsies. It’s a bit pathetic: I know exactly what I need to do to lose weight – it’s rather simple so I should just do it, which I am. Since January 1, 2017, I haven’t eaten anything until after I logged it in Cron-O-Meter. Unsurprisingly, it’s working quite well. Guess I should have read my own stuff =) I was at a post-new year’s high of 223.7 and now I’m at 215 after a week and a half.

You can expect to see my weight graph more frequently now as it goes down further (and I’m less ashamed of the trend =). So there you have it: 3 years of blogging about “Engineered Staple Food” aka “soylent” – this post is number 371.

By | January 13th, 2017|Keto Chow, Ketogenic, Site or Store Stuff, Soylent, Weight Lifting|0 Comments

On track with my New Year Resolutions

This entry is part 151 of 152 in the series Ketogenic Soylent

I have two health-related resolutions this year:

  1. Strength training 3x a week (StrongLifts 5×5).
  2. I’m not eating anything until it’s ALREADY logged into Cron-O-Meter.

So far, so good, on StrongLifts 5×5. I did it 3x last week (which is the recommendation for the program): Monday, Wednesday, and Saturday because Friday was a crazy evening. I did StrongLifts regularly last year but we remodeled some bedrooms in the basement and the workout area was turned into a bedroom with the power rack cage becoming a closet. That’s all done, as well as the Christmas mayhem so it’s time to get back into lifting! These first few weeks are relatively easy since the SL5x5 app had me “deload” all the way back down to starting weight. I see that as a good thing since even squatting an empty bar that first time made me sore for 4 days. There’s an excellent article over on Art of Manliness about various fitness programs – he didn’t like StrongLifts as much as he likes Starting Strength due to the number of reps. I might check that one out at a later date if I hit a wall. SS has an app but it’s $9 and I doubt it has the amazing Android Wear integration SL5x5 has. It’s seriously awesome to track my workout entirely on my watch.

As for tracking my food in Cron-O-Meter, I did this 100% all last week, I have a perfect record for 2017 =). Writing down what I eat before I eat it has an interesting effect on reducing what I’m eating. Either I decide not to eat something because I’m too lazy to write it down; or I write it down, check to see how the addition affects my macros and decide “yeah, not going to eat that after all.”

Due to the aforementioned laziness, all but one of my meals last week were Keto Chow. It’s pretty easy to enter 3x “Rich Chocolate with 50ml heavy cream and MCT” from the list of frequent foods. Saturday evening we needed to drop off some kids for a thing and then hang around for 2 hours until they finished, so we took the remaining children to dinner at Red Robin. I knew this was coming so I messed around with their nutrition calculator page (requires flash) and decided on the Guacamole Bacon Burger. I added the standard one in Cron-o-Meter, then edited a copy to change the values for carbs, fat, protein etc… I haven’t tried to do that on mobile, doing it in a web browser with multiple windows open was quite simple. Red Robin is pretty proud of the fact that they can make any burger “wedgie style” (lettuce wrap), and you can do bottomless steamed broccoli or side salads instead of the fries. I opted for the salads, ended up getting 3 of them by the time I was done =) You can see the spike in calories consumed:

Anyhow, looking at the averages for the last week, I’m quite happy with the 18.9g net carb average. I could probably go higher than 20g/day but I’m going to keep it low.

In the end, one of the big ones is: how is this affecting my weight? I’m happy to report that: Hey! I’m losing weight again! That big spike (banana for scale) in the graph below was the morning of Sunday, January 1 2017.

We had a New Year game party with our friends (who are also doing keto) and our kids (not doing keto). We made individual “fathead” (keto) pizzas for us and regular dough pizzas for the kids. I ended up eating a lot of salt and it clearly shows that following morning in water weight. I didn’t eat anything that wasn’t keto friendly that night but you eat too much keto food and you’ll be over your macros easily. I also noticed that my weight doesn’t fluctuate as much when I’m mostly eating Keto Chow and the mild heartburn I had in the morning since mid-December is gone.

So, here’s to a successful new year for everyone! May the odds ever be in your favor!

By | January 9th, 2017|Keto Chow, Ketogenic, Weight Lifting, Weight Loss|2 Comments

Flavor of the Week Jan 9-15: Vanilla weeks are 15% off; continuation of $10 sale on Days

This week we have a sale going on Vanilla, the week size is 15% off, we’re also continuing our $10 sale on the day packs. With the impending arrival of Keto Chow 2.0 and the retirement of the 3-meal Day packs we decided after the new year we wouldn’t replenish stock. We’re planning on keeping the sale going until we run out of each flavor, so far we have ran out of Cookies and Cream in the day packages.

By | January 9th, 2017|Keto Chow, Site or Store Stuff|2 Comments

Keto Chow branded Blender Bottles now available in 10 colors

This entry is part 150 of 152 in the series Ketogenic Soylent

I’m happy (my wife is even happier!) to announce that we now have 10 colors of Keto Chow branded 28 oz. Blender Bottles (actual, genuine, Blender Bottles – not cheap knock offs) in stock and available. This comes after about 2 weeks of delays due to holidays and snowstorms. They all look pretty awesome with the Keto Chow logo. We’ve had black ones with the logo for a while but reserved those for the “Sample all the things” flavor sampler, now anyone can get them in a wide variety of colors:

We still have around 20 of the regular Pink Blender Bottles without the Keto Chow logo. We don’t have to observe the “minimum advertised price” rules with the ones that have our logo on them, but the plain ones can’t be advertised for any less than $7.79 – but if you order some and add coupon code PINKBB you might see that price drop $2.

By | January 5th, 2017|Keto Chow, On Tour, Preparation, Site or Store Stuff|0 Comments

Tracking Net Carbs and more using Cron-O-Meter

This entry is part 149 of 152 in the series Ketogenic Soylent

One of my main New Year resolutions is not to eat anything until AFTER I have it entered into a tracking app. In the past I’ve used MyFitnessPal (hereafter referred to as MFP) – it works fine, has pretty good social sharing so friends can see what you want them to see; and they have a massive user contributed database of foods. The website and app are free (though they hit you up pretty hard to buy the premium membership). It’s kinda like the wild west so far as their food database is concerned, though: anybody can add any food with any information. If you look in MFP for “Keto Chow” you’ll find several dozen entries, some that I made =) MFP does have some serious shortcomings though. First and largest is that user contributed database, it has a lot of good stuff in there but it also has a lot of junk: entries with incorrect or incomplete information, duplicates and more, including linking barcodes to incorrect products. Sure there’s an entry for food X, but you have to verify the information – it’s about the same as entering it yourself anyway, advantage lost. MFP also doesn’t know how to track net carbs, only total carbohydrates (including fiber). There is a Chrome browser script that you can use to add net carbs to MFP but it doesn’t work with mobile and is a bit of a hack.

By comparison, there’s Cron-O-Meter (hereafter referred to as CM) – free via browser, paid as an app with barcode scanning. The biggest difference with CM is the food database is curated – it only has validated, correct entries. It also has a lot more detailed information. You can add your own foods and recipes that combine foods together – if you buy the “gold” membership you can share foods and recipes with friends. CM also added a Ketogenic Diet mode back in March 2016 (I even posted to /r/keto about it =) – it’ll help you track net carbs and other nutrients. Set your macronutrient targets and go! I recommend CM over MFP for these two features alone. The problem becomes: How do you get custom foods into CM? I have the process for getting Keto Chow officially added to the database going but that could take years! The solution is to add it yourself with some handy information I’ll give you.

To start off, you’re going to want to add an entry for just the 50g of Keto Chow powder. You can refer to the entry I created for Keto Chow 1.9 Rich Chocolate. If you add a new food, there’s a gear icon on the far right that you can import a JSON file with the nutritional information so you don’t have to type it all.

Here is the JSON File for Keto Chow 1.9 Rich Chocolate – Powder Only – you’ll need to change it from a .txt file to a .json file after downloading.  With KC1.9, each flavor is slightly different so you’ll want to refer to the nutrition label for the one you have. If you are a time traveler and have Keto Chow 2.0 (JSON for KC2 here) then the values are all the same except Chocolate Peanut Butter because of the peanut flour (which we’ll discuss in a bit).

I was excited to find an entry already in CM for “Darigold, Whipping Cream, Heavy Classic 40%” which is the stuff I get from Costco in 2 quart packages. BUT the entry was missing a key element: the 0.48g of carbs per serving I know are in there. The solution was to find the USDA entry for “Cream, fluid, heavy whipping” and edit a copy with the specific values on the Darigold label (since the Darigold has more calories and fat at 40% fat instead of the standard 36%) see here for the complete entry I created.

OK, so you have an entry for the powder and the heavy cream. You can enter the powder and cream separately every day (tedious) or you can bundle the heavy cream into a “recipe” with the powder. I created a recipe that includes the powder, heavy cream and MCT oil (since I use MCT oil, I’ve been at this 2 years =) – you can check it out here. Now every time I want to add Rich Chocolate Keto Chow the way I like to mix it up, I just add 1 full recipe of “Keto Chow 1.9 Rich Chocolate plus 50ml heavy cream and MCT”. What about Chocolate Peanut Butter? Since it’s my #1 favorite flavor of all time you gotta know I have a recipe for that too! I made a custom food entry for “Peanut Flour Light Roast 28%” (JSON for Peanut Flour here). I cloned the Rich Chocolate recipe and added 10g of the peanut flour to give me “Keto Chow 1.9 Peanut Butter plus 50ml heavy cream and MCT“. In case you’re curious, here are the entries for KC2.0 Chocolate+heavy cream and MCT and the corresponding KC2.0 Chocolate Peanut Butter. Finally, make sure you are getting your Ω-3 fatty acids – here’s an entry for the new Keto Chow Fish Oil pills (JSON for Fish Pills here).

One thing to note about CM: If you edit a food entry you created, the change will propagate back to previous days. This is handy for fixing an error you discovered btu sucks for revisions. The Solution is to edit a copy of the food, then “retire” the outdated one. The existing entries will remain unchanged and the old food will not show up as a suggested entry when you add food to your diary.

Here are my entries for yesterday (January 2, 2017):

The target values were derived from the Keto Macro Calculator coupled with some details I got from my DEXA scan last year.



By | January 3rd, 2017|Keto Chow, Ketogenic|0 Comments

We need a reserved parking spot at the post office

I started working on my taxes yesterday…

Among other things, I got a final amount for some of the business expenses for 2016. $2,825 for janitorial services, $4060 for various utilities (our gas company makes you pre-pay $1000 when you start an account), and $114,518.83 in Postage and Delivery. If we don’t get a dedicated parking spot, we should at least get an “Adopt a postal worker’s salary” certificate.

By | January 2nd, 2017|Keto Chow, Site or Store Stuff|1 Comment

Flavor of the Week: Chocolate Fudge weeks are 20% off; continuation of $10 sale on Days

This week we have a sale going on Chocolate Fudge, the week size is 20% off, we’re also continuing our $10 sale on the day packs. With the impending arrival of Keto Chow 2.0 and the retirement of the 3-meal Day packs we decided after the new year we wouldn’t replenish stock. We’re planning on keeping the sale going until we run out of each flavor.

Speaking of Keto Chow 2.0 – I got confirmation that the printed bags will be ready January 17. I’m hopeful that we’ll start the sample sizes before that and be all ready to go for the week packs when that becomes available.

By | January 2nd, 2017|Keto Chow, Site or Store Stuff|0 Comments

Interesting geographic breakdown of shipments

We use ShipStation to manage our shipment. It works exceedingly well and helps us get orders out with a lot a good information going automatically to customers. It also compiles statistics about the orders that we’re shipping. We can see cool trends, customer breakdowns and even how quickly we ship (18% the same day, 62% the day after ordering, 10% 2 days later – mostly because of weekends). There’s a map view that shows how many orders we shipped to a particular US state. No surprise that California is #1, but it’s interesting that in the last 30 days (which includes half of the black Friday mayhem) we didn’t ship any to North Dakota, West Virginia, Vermont or Rhode Island.

By | December 27th, 2016|Keto Chow, Site or Store Stuff|3 Comments