How to Prepare Keto Chow 2.0+

//How to Prepare Keto Chow 2.0+
How to Prepare Keto Chow 2.0+2018-09-12T09:21:07+00:00

Wanting to prepare the Savory Chicken Soup Keto Chow? There’s a special page, just for that!

TL;DR version

Add Heavy Whipping Cream and/or Avocado Oil to a shaker/blender bottle (see below for amounts). Add 1 scoop of the Keto Chow powder if you have the big bag, 1 package if you have a single meal/sample. Add 14 oz (414ml) of water (more or less depending on how thick you want it).  Shake up until all the powder is wet. Stick in your fridge to get cold, overnight gives the best flavor.

Amounts of Heavy Whipping Cream and/or Avocado Oil – these are rough suggestions for trying Keto Chow, if you’re using it regularly you’ll want to use the calorie calculator to get your personalized numbers:

  • Just Heavy Whipping Cream: 4 ounces, 1/2 cup, 118ml
  • Just Avocado Oil: 2 ounces, 1/4 cup, 59ml
  • Both: 2 ounces, 1/4 cup, 59ml of HWC; 1 ounce, 1/8 cup, 30ml of Oil

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 shows 0g of carbohydrates (even though it truly has 0.4g of net carbs per 15ml/1tbsp serving).
  2. Avocado Oil. Doesn’t have the same mouthfeel as HWC but makes the flavor of Keto Chow stronger (and has lower carbs!). This is a good option for people with lactose intolerance.
  3. Fish Oil. If you are doing all of your meals as Keto Chow and aren’t getting Omega 3s from other sources, you will need to get 1400 mg of Omega 3 per day. You can go 3 ways for the fish oil:
  4. MCT Oil – this is not recommended for new users – more info here. 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 this or this.

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).

Custom Calorie Calculator

 

  1. Figure out how many calories you want per day – then hit the big blue button above and put that in, it’ll tell you how much Heavy Whipping Cream and/or Avocado Oil to use.
  2. Add your chosen fat source(s) to a mixing container.
  3. Add one scoop of powder. If you have the individual meals/samples, each package is 1 meal already measured. For greater accuracy, use a scale 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. The weight of the different flavors is shown on the back of the bag.
  4. Add 14 ounces (414ml) of water. If you want it thicker, add less water; to make it thinner, add more. Also, add more if you don’t like the texture. NOTE: Keto Chow 2.1 mixes up thicker than 2.0 did, hence the recommendation for 14 ounces of water.
  5. Mix. If you’re using a shaker/blender bottle, shake it side-to-side first so you don’t get clumps of unmixed powder stuck to the lid.
  6. Stick in your fridge, it tastes better and thickens somewhat if you leave it overnight. If it’s too thick, add some water.
  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 5 days worth.
  8. If the consistency seems “goopy” or “slimy” to you, it’s the xanthan gum. Try mixing with more water to make it thinner. If that doesn’t work then use a blender, it will change the structure of the xanthan gum and get rid of that.
  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.

 

Equipment that will make everything a lot easier

Here are Optional accessories – the blender bottles are pretty necessary, in my opinion, but you can use other containers (like mason jars) if you really want to.

  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. Hydroflasks (around $30 each). These work extremely well if you are going to be away from refrigeration. It’ll keep chilled Keto Chow cold and happy for 12-18 hours. These will also keep the Savory Chicken Soup hot all day.
  3. A scale (around $9). You can skip the scale and just use the scoop – it’s close enough for most applications but if you are mixing multiple meals at the same time or you want true accuracy you’re going to want a scale. I recommend one that can do 0.1g. Personally, I use the American Weigh Scales 1000/0.1g scale.
  4. Only if you want to use MCT Oil – which I do not recommend to new users. A way to measure the oil ($5 or less). I grabbed a clear “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.
  5. An Immersion blender or a regular blender (optional – if the texture comes out weird to you, running it through a blender will immensely improve it). I grabbed one from Wal-Mart, the same one is on Amazon for less.

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.
  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 – these are really “For Entertainment Purposes Only”).
  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.

Nutrition Labels

Keto Chow 2.1 “Week” bulk packaging. Details about 2.1 nutrition here.

Keto Chow 2.1 “Sample” individual meal packaging

* Canadian Users

Canadians are hereby officially advised to use maple syrup instead of heavy cream and/or oil; pursuant C.R.C., c. 870 B.24.200 (1)(c) and (2) which requires meal replacements to have fewer than 30% of calories from fat, but places no limits on the amount of sugar. Be aware that this government mandated change makes Keto Chow unsuitable for a ketogenic diet unless you choose to ignore it. Your government knows what’s best for you.

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