A Happy (Keto) Thanksgiving

We are hosting thanksgiving for my family this year and yesterday we hosted my wife’s family for pre-thanksgiving. It was a great opportunity to test out some recipes. All turned out fantastic so I thought I would share. There will be 5 of us doing keto so we wanted some awesome food. On a side note: I found a local grocery store that carries Swerve artificial sweetener. In the past I’ve used truvia but it has some carbs. Swerve hits a 0 glycemic index with 0 net carbs. Awesome! You can find a bunch of other awesome recipes over on /r/ketorecipes – there are currently two pinned posts at the top with holiday recipes.


Cranberry-Jalapeno Cream Cheese Dip Used Swerve instead of sugar and I forgot to make flax crackers so I just pulled out a bag of unflavored pork rinds. Wife says “There is happy in my mouth!”


I didn’t discover this recipe until today so we just did mashed cauliflower with sausage gravy – the gravy was absolutely AMAZING and got eaten by all those carb eating people.


I picked up a Masterbuilt gas smoker back in April and I can’t think of anything more keto friendly than smoked turkey! A friend of mine told me that for smoking turkeys you want a fresh (not frozen) one so I grabbed one from Costco and brined it. I was going to spatchcock the turkey but it ended up being too large to fit easily on the racks so I sharpened a cleaver and bisected the bird. Cooked better cut in half anyway. I used a wireless thermometer to track how done it was, I had to leave for several hours and so I pointed a webcam at the thermometer so I could check it remotely. Worked great (the smoker blew out twice necessitating a trip back home).


This was in case the turkey went wrong. Just a standard spiral ham that didn’t have any sugar in it. We pulled off some of it for us Keto people and then put the glaze on for the normal people.


  • CavemanKeto Strawberry cheesecake this was just plain awesome. Seriously better than most “carby” cheesecakes.
  • Pumpkin Cheesecake Made these last year and they were great, worked again!
  • Fat Bomb Cheesecake I had an extra pie crust so I wanted to make another one but I didn’t have anymore pumpkin.  Super simple recipe, worked great.
  • Whipped cream. I put a couple cups of heavy whipping cream into a bowl with some swerve and whipped it for about 10 minutes. Yeah, I ate a bunch of this straight with a spoon. I want some right now.

We also had salad, pickles, olives and other assorted goodies. Between the cream cheese used for all the cheesecakes, the potatoes, the dip and the gravy we used up a little over 6.5lbs of cream cheese this weekend.

By |November 23rd, 2015|Ketogenic|0 Comments

New flavor of Keto Chow available: SnickerDoodle

With the (maybe temporary) demise of Mocha, I decided to bring on a new flavor for Keto Chow so there would still be 12. Introducing SnickerDoodle! It tastes very much like one of the cookies with a much better flavor than cinnamon bun. Personally I’ve never liked cinnamon bun but others do. This one is decidedly good. We’re finishing up the Day packages and have about 2 dozen of the Week packages already done. In a few minutes we’ll be starting on samples too.

By |November 20th, 2015|Keto Chow, Site or Store Stuff|0 Comments

Dymatize Protein and availability woes

The photo is about half of the Peanut Butter packages we mixed last night, waiting to be sealed. I decided it looked kinda cool so I took a picture, they last longer.

Something that I’ve been concerned about lately is the availability of the various flavors of Dymatize (which is a central component of Keto Chow – it’s what sets the flavor). My preferred supplier is out of stock on all the 10lb boxes and most of the 5lb bottles. My secondary, tertiary and other suppliers are also pretty much completely out of stock. My guess is it has to do with Dymatize closing its Texas production plant and contracting with “co-packer” facilities and they’re not coming on-line as quickly as they would like.

I’ve had 2 flavors go out of stock now: Strawberry (update: it’s back in stock) and Mocha (completely out of stock except day packages). I’m still looking to find some place that has either of these but it’s not looking very good with most places reporting they should have some stock in about 10 days. Rich Chocolate has been particularly fun to maintain stock since it’s what I use for Chocolate Peanut Butter as well as the regular Rich Chocolate, the 3rd and 1st most popular flavors (#2 is vanilla). I’ve taken to buying out the inventory of any place I can find 10lb or 5lb containers. Last night I had a friend helping me get some Keto Chow mixed up. If I remember correctly, we mixed 220lbs of Rich Chocolate (half was for peanut butter), 80lbs of Vanilla, 30lbs of Cookies and Cream. With any luck that will be enough to hold us over past Thanksgiving but I’m suspecting it won’t.


By |November 13th, 2015|Keto Chow, Site or Store Stuff|0 Comments

User experience on Keto Chow (age 47, down 50lbs in 5 months)

This is from a dude in California:

I just wanted to thank you for your Keto Chow diet. On June 18th, I bought a Fitbit and received your first shipment and started the Ketochow diet. I initially did 2 shakes and 1 meal for about a month. I later changed to 1 shake and 2 meals.

Anyway, it’s been about 5 months now and I’ve lost 50lbs on your diet. I started at 228 and today I’m 177.5!!!

I’m 47 years old, 6″ and previously, whenever I start gaining wait, I would cut back on my calories and start to exercise more. However, for some reason, it was much harder for me to drop the weight on a lower caloric diet. I spent a month at 1500 calories with moderate exercise and only lost 2 lbs???

On your diet, I lost 12lbs in the first month and continued to lose about 10lbs for the next 4+ months.

Now, I need to go on Maintenance Mode, I still have a little flab on my belly which I want to completely get rid of. However, I’m worried about losing too much weight. I’m worried that my face will look gaunt. So for now, I’m gently increasing my carbs from 20-40. And gently increasing my calories so that I will be stick around 175lbs. I’ll continue to make adjustments up or down to my carbs/calories.

Anyway, that’s my story and I wanted to say thank you again. Today, I just made another order for $275.00 and I love it.

By |November 11th, 2015|Keto Chow, Ketogenic, Weight Loss|0 Comments

13 things people on keto are tired of hearing

This is shamelessly stolen from this reddit post, with inline images.

  1. No carbs? Hah. I don’t think I could ever do that.reactions01
  2. But your body NEEDS carbs!reactions02
  3. Bacon every day? You’re going to kill yourself on that diet.reactions03
  4. You need to eat more fruit.reactions04
  5. So only whole grain bread, right?reactions05
  6. Good luck, you won’t be able to stay on that kind of diet very long.reactions06
  7. So what day is your cheat day?reactions07
  8. You can have ONE piece of cake, can’t you?reactions08
  9. I guess you’re just lucky / have good genes.reactions09
  10. But eating all that fat makes you fat!reactions10
  11. Fad diets don’t workreactions11
  12. What can you eat? Can you eat here?reactions12
  13. You’re losing too much weight / losing it too fast! reactions13
By |November 5th, 2015|Ketogenic, Weight Loss|0 Comments

Quick note on zip code verification failure and AUTH charges

I get this question frequently enough I’m going to post this so I can have a convenient place to copy and paste from.

The credit card verification I use is pretty strict (as of November 2015 I haven’t EVER had a charge back or fraudulent transaction). Your billing address has to EXACTLY match what your credit card company has on file (if in doubt, pull up your card statement and see where they think you live). If it fails to verify you might still see an “Authorize” transaction on your card, this is from Stripe (the guys I use) saying

“hey dude, does this person have enough money to cover the charge? cool, by the way here is their address, does it match what you have? No? OK, never mind”.

If it does match then it does what’s termed a “Capture” transaction – this is where your card gets for realsies actually charged.

So the good news is: you don’t get charged for the AUTH transactions but they DO usually temporarily count towards your credit limit. After a few days, depending on the bank, the pending charges will drop off your account and all will be right with the world. Now if you need to you can usually call the bank and get them to release an AUTH early.

By |November 2nd, 2015|Site or Store Stuff|0 Comments

The kind of people Keto Chow appeals to

There is an excellent post over on /r/keto with this comment

For some people, especially those with atomic families, eating is less about the food and more about the social interaction and tradition of breaking bread with those you care for. Obviously having one person sit at a table drinking a shake while everyone else is eating would be strange. So for those people that share meals with people, any Soylent-like shake is probably not something that will jive really well for those social meals.

How many meals do you truly savor? How many meals are just you trying to find something, anything that you can put in your mouth to keep you from being hungry without screwing up your macros? For me, I still eat an absolutely decadent meal once or twice a month where I cook or go out and enjoy the experience of fine dining. The difference is that all the hum-drum meals have been replaced with Keto Chow.

Yep, that sums it up quite well.

By |October 28th, 2015|Keto Chow, Soylent|0 Comments

PSA: Banana and Chocolate Peanut Butter mixed is yummy

It was recommended to me quite some time ago but wasn’t until this last week that I finally got around to mixing banana and peanut butter (half of each). It’s quite good. That is all.

By |October 27th, 2015|Keto Chow, Soylent|0 Comments

Amazing Analysis By Credit-Suisse On Fat In Diets

Wait, who? (definitely not WHO, they’re so behind the times it’s laughable) Credit-Suisse. OK, I’m going to go ahead and just steal their description of themselves:

The Credit Suisse Research Institute identifies and provides insights on global themes and trends. Its objective is to provide our clients and the public with leading edge advice by leveraging internal and external expertise, thus reinforcing our integrated global bank approach.

So investment advice, from a bank.

On their Publications Page you’ll find a bunch of different economic reports, all extremely thorough and well researched. Along with info on traditional investments (like the Global Wealth Report) they have a couple that relate to health trends. Most notably “Sugar: Consumption at a Crossroads” and a more recently published “Fat: The New Health Paradigm” that I just read about 1/3 of. You can order hard copies of the reports or download the PDF for free. I’m amazed at how well put together the “fat” report was, I’ll have to check out the sugar one. I’m not likely to start investing anytime soon but the information follows research I’ve been reading since starting Keto: Fat (in particular saturated fat) is not the cause of heart disease, carbohydrates (in particular sugars) are the culprit. Credit Suisse presents this in an interesting manner, the end result being that apparently you should REALLY invest in an egg farm or in Indonesian palm kernel oil production.

It starts out strong from the summary and just keeps going, and going! If you have some time, read the first part at least, then buy an egg farm. And next time somebody freaks out about how much saturated fat I consume I have a new fount of information to send them.

By |October 20th, 2015|Ketogenic|1 Comment

1 Year of Keto, 77% the man I used to be

I started Keto on October 20, 2014 and started posting my experiences on November 4, 2014. A lot has happened in a year, I’m 77% the man I used to be; so let’s do a retrospective.

Weight Log 1 year of Keto

I initially started keto without having done the right research and didn’t know what “keto flu” was or how to avoid it; but I did know that I needed to get my weight under control and get healthy. I never got tested but based on how my body was acting, I was pre-diabetic or at least insulin resistant. Keto was exactly what I needed. I feel this burning desire to make little business cards and hand them out to teenagers that… well, look like I did at that age:

keto business card

The changes go beyond just weight loss. For the first time in years the cells in my body have adequate fuel since it’s not being shoved into fat cells by insulin. I go to a class and don’t fall into a “carb coma” after lunch. My blood tests are awesome and my blood sugar is normalized.

Anyway. I started doing Keto using a recipe of ketogenic “soylent” called KetoFood. Initially with the “induction phase” one and quickly switching over to the “ongoing phase” recipe because the induction one was really, really gross. KetoFood served me well for the time but still wasn’t very pleasant and had a horrible texture since it’s primarily coconut flour, chia seeds and raw cocoa powder (with a bunch or oil). To this day I still gag when I smell chia seeds. In early December after I had been choking down KetoFood for about 6 weeks I was sent a sample of KetoSoy by Ted Tieken. It was far and away so much better than KetoFood I couldn’t believe it – MIND BLOWN. See, most people do a ketogenic diet using “real food” (instead of “fake hippie garbage“) but I have an unhealthy relationship with food and on top of that, doing food replacement shakes is really convenient – and that convenience and the results I was already getting had me resigned to the notion that ketogenic soylent was going to be barely palatable.

Around the same time a new keto soylent recipe was published by Kenneth Swanson. Instead of copious amounts of oils for the calories, Ken’s recipe used heavy cream. It was far smoother than anything else I had tried at that point too which was a nice respite for my “gritted-out” palate. I had enough supplies to make roughly 10 days of this recipe and ordered more of the protein powder too late for it to arrive in time for a second batch before I ran out. So I was forced to go back on KetoFood for a week. It was at that point I decided I was going to kill off my KetoFood and create a new recipe. I was still selling People Chow pre-mixed for people but didn’t have my heart in it. I eventually abandoned all of the other recipes in favor of the new one I was working on. January 1, 2015 I posted for the first time about what would become Keto Chow. I had finally worked out a suitable protein powder and over the next month or so I messed around with the recipe ingredients to further cut down on gritty texture and simplify the ingredient list. I posted the recipe for Keto Chow 0.7 for anyone to use and abuse. Not opening the recipe didn’t even occur to me: we’re all in this together and frankly there’s no way I could mix up enough Keto Chow for all the people that are mixing their own (plus it would be kinda a jerk-move since I was pulling ingredients and concepts from Ken’s Recipe, KetoFood and even People Chow).

Oddly enough, right about the time I was launching Keto Chow, I participated in a community weight loss challenge and to prepare for it I indulged in my very first “cheat” (week). The thing with ketogenic diets is it’s kinda binary: you’re either under your carb goal and in ketosis… or you’re not. If you “cheat” and eat food with sugar or the like (including fruit) then you won’t be in ketosis. Anyhow I ate carbs with reckless abandon, gained a ton of water weight thanks to glycogen and ultimately ended up getting second place. Fortunately that was the last time time I did that and I’m not planning on doing it again. The longer I go without eating carbs, the less appealing to me they become. Nothing tastes as good as I remember it and the few things I have tasted I usually end up spitting out without swallowing and eat some bacon instead.

Speaking of bacon, I don’t exclusively live off keto chow, far from it; but I do stick to keto. With my wife doing keto too now (along with a growing list of family and friends) my kids are even getting less carbs. Nobody ever complains when I make sausage, bacon or eggs and cover everything with liberal amounts of cheese. This Saturday we’re doing a neighborhood Haloween party with a chili cook off and I’ll be bringing a giant batch of Caveman Keto Chili (though I use sausage instead of ground pork). The one thing I do need to cut back on though is sugar alcohol treats – stuff like Quest Bars and the like. You can see on my weight graph from the beginning of this post the plateaus where I’ve stopped losing weight (like the last 2 weeks). If I knuckle down and stick to eating only Keto Chow and ultra low carb foods then it picks back up.

One thing I have noticed over the past month or so is that I’m losing fat in my arms and legs. My quadriceps are getting pretty crazy looking and I’m starting to get veins popping out on my biceps. This is especially interesting because I stopped exercising when I tried to drill a hole in my leg back in June. Before I started keto I was exercising 1-2 times a day, either on the elliptical or running yet I was still gaining weight. The big change was stopping eating carbohydrates. Exercise just makes me hungry (unless I have excess energy).

So here are shirtless before and after pics. You’ve been warned. I’m 258lbs in the one on the left (November 2014), 210 in the middle (April 2015) and just barely under 200 on the right (October 2015)

In the end, I’m 77% the man I used to be but my wife still likes me =)

If you’re interested, here is the body fat percentage graph for the last 11 months or so since I got a withings scale that tracks that.

Fat Log 1 year of Keto

…and if you’re really interested, here is my weight history going all the way back to October 2006.

2015-10-20 09_51_12-Health Mate

The first dip was doing the “Shangri-La diet” The second big dip was when my wife and I did a program where we removed sugar, flour and other foods from our diet. As obvious as it is now I didn’t make the connection then. The second to the last small dip right before keto was the 9 months I was doing People Chow.

By |October 20th, 2015|Keto Chow, Ketogenic, Soylent, Weight Loss|0 Comments
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