100daysofketo

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Beverly’s Week 1

This entry is part 2 of 2 in the series 100 Days of Keto Chow - Beverly's Experience

Week 1 of my 100% Keto Chow challenge is now complete.  It has not been easy!  I really miss snacking the most.  A handful of almonds or a string cheese stick here or there sure sounds good to me.  When I feel the urge for a snack, consuming some table salt usually does the trick for a while.

But grocery shopping is a breeze!  All I needed to buy this week was heavy cream and avocado oil.  No thinking or meal planning required.  Soooo easy!

We have been busy with a flooring project in our living room after some ceramic tiles buckled a few weeks ago.  My amazing and hard-working husband did all of the difficult work but I did try to help a little bit.  Have you ever had a dust storm occur inside your home?  Let’s just say it is not fun but it has kept me occupied.  And we now have a beautiful wood floor in that room.

We went out to lunch with some family members on Sunday at a favorite local barbecue joint.  I drank a Diet Coke and totally enjoyed the opportunity to talk to a somewhat captive audience.  I think it can be more uncomfortable for the people around me than it is for me when they are eating and I am not!

The first couple of days this week, my calories were well over 1300 so the next time I made shakes, I used less heavy cream.  I almost always make three shakes at a time in my blender.  The first prep day, I used 8 oz per batch (810 calories).  The second prep day, I used 6.66 oz per batch (675 calories).  This lowered my calories enough so that adding heavy cream to my coffee no longer pushed my calorie count too high for the day.

Something else I did differently on the second prep day is I poured the blender contents holding three shakes into four bottles and added more water to each one so I would perhaps feel like I was getting to eat (drink) more food each day by eating four times instead of three.  I have mixed feelings on if that was successful or not.  I like my shakes thick rather than thin so maybe sometime I will pour the equivalent of three shakes into four bottles but not add more water to each one.  A challenge like this involves some experiments and small adjustments along the way.

My husband prefers avocado oil in his shakes plus he has different macros than mine.  So I end up taking notes every time I make shakes, and I often re-check my math before I start the prepping process, which is never a bad idea.  After our recent dust storm, I advised my husband that I would be adding some extra dust to his shakes for good measure.  😉

While he is drinking mostly shakes himself, he does still have some small keto meals and snacks but usually when I am not around.  He admits that he really misses eating out with me but he supports my efforts and my focus on this project.

When I started out the week, we had only the Chocolate and Salted Caramel flavors in our pantry so it was exciting when an order containing the flavors Pumpkin Spice Caramel and Cookies and Cream arrived on Friday along with two more bags of Chocolate.  My husband and I both like the Chocolate flavor the best but we both also enjoy having something different once in a while!

My net carbs were a little high (in the 20s) all of this week because I was using Sweet’N Low sweetener packets in my coffee and tea (in case you don’t know, all those sweetener packets contain fillers and slight carbohydrates).  I have been aware of this for years but I was completely in denial about how many packets I was actually using each day!  Yesterday, I made the switch to liquid sucralose.  There will certainly be an adjustment phase as I get accustomed to the flavor difference and figure out how many drops I need to use but I am already pleased to see a lower net carbs total at the end of the day.


Have I lost weight this week?  Yes and no.  I dropped 5 pounds the first day, which was obviously water weight.  I went from 140 on January 1 to 135 on January 2.  The scales on January 8 again said 135.  Maybe the Ankerl calculator was right when it indicated 1300 is the maintenance point for me.  I am going to try for closer to 1200 calories per day in Week 2.

If you ever have questions or want to chat with other Keto Chow users, check out the Keto Chow sub on Reddit or the Facebook support group.

Beverly and Her Day 1

This entry is part 1 of 2 in the series 100 Days of Keto Chow - Beverly's Experience

Hi everyone, I’m Beverly!

I am here because keto has changed my life and because Keto Chow has been a defining element in my personal journey from lifelong obesity and yo-yo dieting to an almost-normal weight for the first time at 50 years old.

This morning, I started my own 101-day challenge that I will be doing alongside Chris as he does his.  I will be sharing my weekly experiences and my story with you along the way.

When I read Chris’s blog last Friday, I said, “OH, I WANT TO DO THIS!!” practically before I read his entire post.  In my excitement, honestly, I did miss a few of his important points.  Oops!  Since I work in accounting, I’m a bit of a numbers junkie so that helps.

My weigh-in weight today for the DietBet challenge was 140.6.  I am overwhelmingly grateful to already weigh 120 pounds less than I weighed at my heaviest weight of 261.  This fact made it difficult for me to determine at what calorie point to start this challenge.  According to the Ankerl keto calculator, my maintenance point is 1300 calories per day.  However, I am a very lazy ketoer who has not recently tracked my food and does not know if that predictive number rings true for me.

Another critical point is that I do not have a goal weight.  Weight charts say that I am overweight but I am so much less overweight than I used to be that I just simply don’t know how much I should weigh.  I have never weighed less than 130 which is a number I briefly saw in May of this year.  Therefore, I will just use 1300 as my starting point (at least for a few days) and see what happens!  I’ll be keeping track in Cronometer.  Maybe I won’t even lose any weight on this venture.  We will find out as we go along!

I started living with a low carb diet (I mean this in the permanent sense of “how I eat” rather than in the temporary sense typically used) in May 2016.  By February 2017, I had lost about 80 pounds with “lazy keto” and leveled off around the weight of 180 without any effort or change in my eating habits.  When my husband started a medically-supervised weight loss plan in November 2017, I matched my efforts to his by using Keto Chow meal replacement shakes to keep my calories low like his.

Whoa!!  What happened?!?  My body, which had never weighed less than 170-180 since junior high, dropped about 50 more pounds in four months.  I was astonished as the weight loss occurred and I continue to be astonished to this day that my body was capable of such change and that Keto Chow was the right tool to help make it happen.

For this 2019 challenge, I am nervously sharing the following side-by-side photos which were taken this morning with a timer in my employer’s restroom.  After the last photo was taken, I hurriedly put my sweater back on before returning to my desk.  I never show my upper arms in public – and rarely even in private – so this submission is about keeping it real so that true progress (or lack thereof) can be seen in the end.

Yes, I have some loose skin after losing 120+ pounds!  Oh well . . . !  Thank goodness for shirts with ¾-length sleeves.

As I write this, I have nearly completed Day 1.  I have had two coffees with heavy cream and sweetener, two iced teas with sweetener, and three Diet Cokes – along with two Keto Chow shakes made with heavy cream (½ Chocolate + ½ Salted Caramel = one of my favorite combinations).  My not-yet-empty bag of roasted & salted almonds from last week sure looked tempting earlier so I promptly gave them to a co-worker.

I am looking forward to warming my third shake of the day in my huge soup mug and enjoying it as I unwind and talk to my wonderful husband about the day.

By |2019-01-03T07:49:43+00:00January 2nd, 2019|Categories: 100 Days of Keto Chow|Tags: , , , |0 Comments

Day 100 – 100 days of Keto (Chow) retrospective plus a rant about skinny weight loss coaches

This entry is part 81 of 81 in the series 100 days of keto

Weight change for the 100 days: 209.9 lbs to 205.4 lbs. That’s not really stellar progress but compared to gaining I suppose I’ll take it. I also didn’t “cheat” once; meaning I didn’t ever deliberately eat foods containing sugar, starch or other carbohydrates – but that wasn’t a surprise, aside from “robins eggs” that are still kicking around my house I’m not tempted at all by carby foods. For the most part I did have 3 meals of Keto Chow a day for the 100 days but it’s the “extra” stuff that was detrimental.

This 100 day experiment was a good experience though. I can see a direct correlation between my progress and the amount of malitol I consumed, for one thing. Malitol is a relatively common “sugar free” sweetener. And by “sugar free” I’m using the loose standard the food industry uses since it is a sugar alcohol and is arguably better than sucrose, though not by much. Because malitol is cheaper than most of the sugar alcohols like Erythritol it gets used pretty frequently in sugar free stuff. Like Russell Stover chocolates, sugar free lemon heads and others. My advice to myself and to others: if it has malitol then you can’t subtract the sugar alcohols from the total carbohydrates. In other words: just avoid it entirely. Go get some Swerve sweetener and make your own stuff instead. Seriously, it’s my downfall and I’m finally coming to terms with it. As much as people rail against aspartame and sucralose at least I know they don’t affect my metabolism.

So, I didn’t lose much weight during the experiment, what about blood ketones? First off: measuring your ketones is generally a really bad idea. It’s motivational to get some of the urine test strips when you are very first starting out doing keto since you can see a tangible and almost immediate result. As your body adapts to ketosis the urine test strips become useless though, you stop producing extra that gets excreted and the strips stop working. So you can test with blood tests or breath acetone tests. The blood tests are like $2 each and the breath tester is $150. You also fall into a non-constructive pattern if you are constantly testing and “chasing ketones”. You’re better off just limiting your carbohydrates, tracking food in general and keeping at it. Keep Calm and Keto On (KCKO) as they say. So I did measure my blood ketone levels every day. Near the end of the experiment I discovered that I was doing it wrong! Thanks to the “dawn phenomenon” my glucose was high and ketones were low every morning when I tested. That can partially account for why I only averaged 0.5 mmol/L during the experiment (you want to be in the 1.5-3.0 range). the rest of it is the aforementioned malitol.

So here’s where I get into my rant: I feel your pain because it’s my pain too.

Losing weight can be very, very difficult for people (at times it can also be really easy for others). The irony is that almost all of the people you see that advocate exercise, active lifestyles and other “traditional” forms of weight loss have never experienced Metabolic Syndrome, Insulin Resistance or Diabetes. You see the rail thin “never been overweight” paragons of fitness selling exercise plans to get people skinny, or body wraps, or ab crunchers. Even the models they use for weight reduction surgery look like they’ve NEVER been obese. They just don’t understand, and it drives me nuts. Unfortunately society as a whole also subscribes to the notion that all you have to do to be skinny is exercise, fat people are lazy, it’s a moral weakness.

Being fat is a lack of character so far as being allergic to peanuts is a lack of character. Some people can’t handle gluten, others get sunburn almost by looking at a photograph of the sun. Are those problems with their moral fiber, with their will power? Should society look down on them? Maybe they should just try not being diabetic, or celiac , or ginger. Your body’s ability or inability to process glucose/carbohydrates isn’t your fault. If people happen to have won the genetic lottery and their cells haven’t become resistant to insulin yet then that’s also not something they should be applauded for. That’s just how your body may be.

When I was a skinny little kid with asthma I couldn’t gain weight for anything. Then I overcame that and, by the outward indicators, slowly worked up resistance to insulin. I stopped processing glucose like I was supposed to. I don’t know if that was genetics, environment, or (more likely) a result of what I was eating combined with the two.  Regardless, I got fat and stayed fat. To date, the only thing that has had a consistent effect on my weight was coming to terms with how I personally metabolize glucose (or rather don’t). Switching to a ketogenic diet has impacted my health and weight tremendously and I don’t see any reason I would ever stop. Why eat bread when you can eat bacon?

So I consider these 100 days a success for the additional experience I gained. Sure it would have been awesome to be down to 180, but when people report that they’re having issues losing weight I more than understand. I’ve had the same frustrations and maybe even done the same things that are hindering your/their progress.

Day 099 – 100 days of Keto (Chow)

This entry is part 80 of 81 in the series 100 days of keto
  • Weight: 208.0
  • Blood ketones: 0.1 mmol/L

So I’m stuck in a up and down cycle – it’s entirely what I’ve been eating and has a simple explanation, despite that I’ve decided it serves as good experience; I’ll call it “gives me a better understanding of what others are going through” yeah – that’s it. I’ll harp on that a bit more for tomorrow when I do my retrospective on the “100 days of Keto (chow)”

The acacia gum fiber did not come yesterday, which kinda sucked – I had the day off work and I was all prepped and ready to spend a few hours testing it out. Instead I’m going to have to figure out some time later this week to do that =(. We got a shipment of Choline that was DL instead of L – apparently their product codes got messed up. I’m getting a credit for it but now I have to dispose of 100kg of Choline DL-Bitartrate. That’ll be fun.

By |2016-04-12T09:05:09+00:00April 12th, 2016|Categories: 100 days of keto, Keto Chow|Tags: , |0 Comments

Days 096, 097 & 098 – 100 days of Keto (Chow)

This entry is part 79 of 81 in the series 100 days of keto
  • Weight: 206.6
  • Blood ketones: <0.1 mmol/L
  • Weight: 205.5
  • Blood ketones: dunno
  • Weight: 207.5
  • Blood ketones: 0.2 mmol/L

Saturday was a busy day with loads of physical activity in the yard with the kids, followed by everyone but me getting a slurpee (I had some diet rootbeer instead) then we hit the park and played there until the rain came and sent us running for cover. I made some Keto Chow muffins that I ended up having for breakfast this morning. I used my immersion blender and it worked WAY better than a regular blender for making the muffins. I’ll be doing that in the future now.

Yesterday we had a little get together. We brought deviled eggs and little cups of chocolate mousse. About 1/4 of the people there were doing keto and our friends brought some smoked pulled pork and low carb tortillas. I ended up so full I didn’t even bother eating dinner, so only 1 keto chow for me yesterday.

Anyhow, today was keto chow muffins with some creme cheese. I’m planning on shakes for lunch and for dinner too.

By |2016-04-11T08:31:56+00:00April 11th, 2016|Categories: 100 days of keto, Keto Chow|Tags: , |0 Comments

Day 095 – 100 days of Keto (Chow)

This entry is part 78 of 81 in the series 100 days of keto
  • Weight: 206.0
  • Blood ketones: 0.2 mmol/L

Had an awesome time at the IFT Food Suppliers trade show yesterday. Met some great people and might have found some new suppliers for ingredients. It was funny to see some of the places I’m getting some of my current ingredients from too. I happened upon one supplier that does fiber and asked if they have psyllium husk powder. They don’t but the guy asked what I was using it for, I gave a quick explanation to which he responded “wait, you’re doing Keto? so am I!” We had a rousing conversation that went all over the place but the end result was I’m going to be getting a sample shipment of their acacia gum fiber and their thickener to test in Keto Chow. Allegedly it’s a far better source of fiber than psyllium so I’m anxious to try it out. We’ll see!

By |2016-04-08T14:42:54+00:00April 8th, 2016|Categories: 100 days of keto, Keto Chow|Tags: , , , |1 Comment

Day 094 – 100 days of Keto (Chow)

This entry is part 77 of 81 in the series 100 days of keto
  • Weight: 204.8
  • Blood ketones: 0.2 mmol/L

Yesterday I only did two keto chow shakes – we got a new waffle maker and my wife made keto waffles, figured we might as well go all-in on “breakfast for dinner” so I cooked a bunch of bacon and sausage. Also yesterday I got some preliminary figures for the costs of the protein for keto Chow 2.0. In the early stages I had asked for a blend of Whey Protein Concentrate, Whey Protein isolate and Casein Protein (milk). Casein has some advantages in that it’s slower to absorb which can keep you feeling full longer, it’s also beneficial for weight lifting with a higher glutamine content. The problem is: it’s three times the cost of concentrate, it also adds an additional allergy possibility. From the looks of things we’re going to be using a blend of whey isolate and concentrate that is very similar to the Dymatize and I’ll probably add a recommendation that anyone doing body building use casein to supplement the protein in the Keto Chow (which is likely going to be just a touch higher than the current recipe).

This evening I’m going to check out the IFT Food Suppliers event, with any luck I might be able to find some additional industry leads for production/packaging or ingredients. Only problem: I’ll have to do it quick because weigh-in for the Pinewood Derby is at 6:30 and I don’t want to miss the event!

Day 093 – 100 days of Keto (Chow)

This entry is part 76 of 81 in the series 100 days of keto
  • Weight: 204.7
  • Blood ketones: 0.3 mmol/L

I launched the new front page yesterday, overall the reactions are positive; should have done that a long time ago =). Yesterday I did 3 keto chows, it’s awfully convenient to have when you’re really busy and have to work through lunch.

I got a letter from my health insurance, seems they looked at my most recent lipid profile test (strangely enough, that’s from nearly a year ago). They wanted to mail me to let me know that they think  I have hyperlipidemia and think I should be taking statins. They also say I should stop eating cheese, red meat and eggs, eat more fruit and use low fat dairy products. So… I should ignore the last 50 years of ACTUAL scientific study that show dietary cholesterol does not affect serum (blood) cholesterol and start poisoning myself with carbohydrates again. Yeah, no thanks.

The fact that my Triglycerides are about half what they used to be, my HDL is up I guess the next step to do is get a VAP or NMR test, I’ll probably arrange for that during my next doctor appointment.

By |2016-09-01T13:19:37+00:00April 6th, 2016|Categories: 100 days of keto, Keto Chow|Tags: , , |1 Comment

Day 092 – 100 days of Keto (Chow)

This entry is part 75 of 81 in the series 100 days of keto
  • Weight: 206.0
  • Blood ketones: 0.4 mmol/L

More Vanilla for breakfast, lunch and dinner today, that’s all pretty unremarkable. The fun part for today is I just launched a new home page. Hopefully this should give people more information in a nicer format. Let me know what you think!

By |2016-04-05T19:22:47+00:00April 5th, 2016|Categories: 100 days of keto, Keto Chow, Site or Store Stuff|Tags: , |1 Comment

Days 090 & 091 – 100 days of Keto (Chow)

This entry is part 74 of 81 in the series 100 days of keto
  • Weight: 205.7
  • Blood ketones: dunno
  • Weight: 205.3
  • Blood ketones: 0.4 mmol/L

Had a fun(ish) weekend – we did a lot of mixing and packaging on Thursday and Friday so we could go for a drive on Saturday. Our family gave up trying to drive up the snow and mud after seeing the snow getting worse and decided to hike, our friends had new tires and made it up further, then they broke through the ice crust and got buried up to their axles. We had to dig it out. Memorable trip! The kids had sandwiches and I had a vanilla Keto Chow with some peanut flour (yum!) that my awesome wife made.

Looks like my order for 100kg of the vitamin pre-mix is confirmed and should be shipping by April 18th (to me), still no word on the protein and flavorings though. Baby steps to Keto Chow 2.0!

By |2016-04-04T09:15:00+00:00April 4th, 2016|Categories: 100 days of keto, Keto Chow|Tags: , |0 Comments