You CAN do it with just water or almond milk if you have a specific reason for doing that AND you are aware that not using fat will prevent the absorption of certain vitamins (A, D, K) and your Keto Chow will not be as filling, meaning it will just be a snack and not a meal. We generally only recommend doing this if you are doing something specific like a Protein Sparing Modified Fast (PSMF) and only for a short period of time. What we are trying to avoid is people not using fat because they still have the mentality that fat is bad and needs to be avoided. However, it’s not a good idea if you’re trying to do keto. Keto is a high-fat, moderate-protein, and low-carb nutrition plan. It is not low-fat, low-carb.

On keto, you need calories. We don’t recommend having more than a 15% calorie deficit while using Keto Chow. Water, almond milk, and other low-fat/low-calorie items won’t provide sufficient calories. Keto is all about living off fat.

Embrace the fat. Use heavy cream or avocado oil in your Keto Chow and put butter on your steak.