recipe

Customizing the calories in Keto Chow to your requirements

This entry is part 32 of 139 in the series Ketogenic Soylent

On the Keto Chow page I have this:

This recipe has the added benefit of being customizable for people with different caloric requirements. Without any oil or cream it’s right around 500 calories/day and still hits all the right nutrients except protein, and the different fatty acids. Following the directions you’ll get 1269 calories/day (woohoo, deficit!) but you can raise that up to whatever level you want by increasing the heavy cream and/or the oil. It’s super flexible.

So how exactly do you do this?

  1. First you’re going to need a nutrient profile. Head over to the DIY profile calculator page: http://diy.soylent.me/nutrient-profiles/calculator
  2. If you don’t have an account on the DIY site you’ll need to make one; either log in or create an account, then co back to the calculator page if necessary.
  3. Enter in all your information. You’re going to need to set the sliders to 5% 20% and 75% (maybe a bit more protein if you lift weights a lot). I use “chris.bair’s Keto New” as the DRI profile, I found it last time by typing “chr” three times in the dropdown menu but women might want to check out another profile. There’s a full list at http://diy.soylent.me/nutrient-profiles. Here’s what I put in last time I made one:
    Nutrient Profile Calculator
  4. You can play around with the requirements a bit if you like.
  5. Go to the Keto Chow recipe page http://diy.soylent.me/recipes/keto-chow-10-2
  6. Click on the “Copy” button.
    Copy Recipe
  7. Type in a name and such, make sure you select your nutrient profile that you made earlier. It should be at the very top of the list.
    Copy Screen
  8. Once you have that saved you can start customizing. You’ll need to switch over to the “Recipe Editor” tab
    Swithc to Recipe Editor
  9. At the bottom it will show you the percentages you’re hitting. You may get red flags on Sodium, Potassium and a few other minerals depending on the profile you selected. Ketogenic diets need more electrolytes than normal so I’ve edited my own DRI profile to require the higher amounts. I’ve also taken out the maximum values on saturated fat and several others since the lipid hypothesis is false (watch Fat Head).
  10. To edit a nutrient just click on the quantity in the recipe and then change the values in the pop-up.
    Editing ingredient
  11. You can hit the + and – just look at the percentages as they change. Once you get them where you’d like hit the “Save Changes” button.
    Increasing ingredient amount
  12. Bug: the bottom numbers don’t recalculate until you refresh the entire page.
  13. For the most part you should really only need to modify the Heavy Cream and/or the MCT oil on the Keto Chow recipe (unless you’re a nursing mother or pregnant, then your vitamin needs might be wildly different)
By |2016-10-13T07:28:21-06:00January 18th, 2015|Soylent, Keto Chow, Ketogenic|8 Comments
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Tried Vanilla Keto Chow. I think it’s good enough, beta’s over: v1.0

Last night I mixed up 3 meals of vanilla flavored Keto Chow, it’s really good. My wife tried some and said “mmm, that’s good!” Later she asked about the possibility of me mixing her up a few blender bottles for her to have on hand for meals.

I’ve decided that after the most recent changes to the recipe I’m declaring it “version 1.0” (yay!). It will be more stable for a while with maybe a few minor changes here and there but it’s good enough for me.

After yesterday’s price changes I also went through the store part of the site and updated descriptions, links and other fun stuff. I also split the Keto Chow samples from the 1 week product so it’s easier to find the samples vs the 1 week.

By |2016-10-13T07:28:21-06:00January 7th, 2015|Keto Chow, Ketogenic, Soylent|1 Comment
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Mixed up some chocolate Keto Chow

This entry is part 25 of 139 in the series Ketogenic Soylent

A commenter on my last post asked if it’s possible to mix up without any coconut flour at all. Yes but you have to increase the psyllum husk to 18g. I wasn’t sure what that would taste like but I was interested to try it. Unfortunately my shipment of Chocolate Mint, Strawberry and Vanilla proteins will not be arriving until Monday. So I mixed up some keto chow using the little chocolate flavored protein I still had, but without any coconut flour.

Keto Chow powder (1 day)

1 day of Keto Chow. There isn’t much to it, only about 140g of stuff.

It’s still funny how small it is, less than 150g of powder that you mix with around a half cup of heavy cream, some MCT oil and… that’s your daily nutrients!

Keto Chow - 3 meals in blender bottles

3 different bottles with Keto Chow mixed up.

I put it in the refrigerator and let it hang out for a while. As expected, the psyllum husk powder absorbed a lot of water and thickened up the mixture a little bit. I might not need so much Xanthan Gum, I’ll probably cut it in half for my next batch. It feels smooth and creamy in my mouth and tastes like… well, a bit like slightly watered down chocolate milk. I think it maybe can use some additional chocolate flavoring, my wife disagrees and thinks it tastes great as it is. It should work well with the different flavored protein powders that are coming on Monday. Here’s a close up of the mixed stuff after refrigeration and a few hours:

Keto Food after 3 hours

Keto Chow after 3 hours

The psyllum goes nearly transparent and it’s the majority of the bits you see in the mixture. Notably there isn’t hardly any separation whereas Ketofood does quite a bit:

Ketofood separation

Ketofood after 4 hours.

OK, let’s look a little closer!

A spoon dipped in Ketofood, no chia seeds here

A spoon dipped in Ketofood, no chia seeds for a change

Spoon dipped in Keto Chow. It's mostly bubbles and psyllum that you see.

Spoon dipped in Keto Chow. It’s mostly bubbles and psyllum that you see.

And here’s the same test in video format:

My next batch will probably be strawberry or vanilla, have half the xanthan gum and I might put back in some of the coconut flour to see what it does to the flavor and texture.

By |2016-10-13T07:28:24-06:00January 3rd, 2015|Preparation, Soylent, Ketogenic, Keto Chow|3 Comments
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Updates on Keto Chow

This entry is part 24 of 139 in the series Ketogenic Soylent

One cool thing about Keto Chow is the recipe has the added benefit of being customizable for people with different caloric requirements. Without any oil or cream it’s right around 500 calories/day and still hits all the right nutrients except calories (obviously), protein, and the different fatty acids. Following the directions you’ll get 1355 calories/day (woohoo, deficit!) but you can raise that up to whatever level you want by increasing the heavy cream and/or the oil (I vote for the cream). It’s super flexible.

Did I mention that bodybuilding.com is awesome? I ordered a bunch of protein yesterday (a holiday), got my tracking number around noon and I might get the package tomorrow or Monday.

In my last post I was debating what to do about the fish oil for Keto Chow since it needs 5ml of fish oil to get the right Omega 3s. My solution is to give people a choice, they can go 3 ways for the fish oil:

Not the ideal solution but it’s the best I could come up with, so it’ll probably upset everyone =). “Crap, I have to take 5 oil pills PLUS a multivitamin and you’re not even including the oil pills unless I pay extra? You suck Trebeck!”. Well, at least that’s what I would say initially. Personally I’m not certain which route I’m going to do myself: the pills or the liquid oil mixed in. Guess I’ll find out sometime early next week (or tomorrow, come on OnTrack!).

By |2015-01-06T14:24:42-07:00January 2nd, 2015|Keto Chow, Ketogenic, Preparation, Soylent|Comments Off on Updates on Keto Chow
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New ketogenic soylent recipe in development, it’s moar betterer

This entry is part 23 of 139 in the series Ketogenic Soylent

Several weeks ago /u/kennufs posted his current Ketogenic soylent recipe. I ordered some of the ingredients and gave it a try recently. It’s so superior to KetoFood it’s kinda silly, probably because it doesn’t have chia seeds and does use a generous amount of heavy cream. I did that recipe for about a week and a half whilst changing stuff around before I ran out of the NutraBio whey protein isolate he specifies. That particular WPI is unique in that it doesn’t have any carbohydrate sources in it, like none at all, which keeps the net carbs down.

The problem with the NutraBio is where I’m living (Utah) it takes 9 business days to get a shipment of it from New Jersey. With a 2lb tub lasting approximately 10 days this makes sourcing it and keeping it on hand a logistical nightmare. It’s the same problem I have with getting Cal/Mag/D3 from supplementwarehouse.com: sometimes it takes them 2 weeks to get me stuff. I’m also working to replace the ketofood I mix on this site with a recipe along the same lines as Kennufs’ so I’ve been searching for a viable alternative to the protein and I think I finally have it.

I wanted to find something that I can buy at bodybuilding.com – they may not have the absolute lowest prices but my proximity to their central warehouse (Boise Idaho) makes for crazy fast shipping times, like 2 days at the longest with a few orders arriving the day after I ordered. Seriously, they are great; especially in the states surrounding Idaho =). Anyhow I found two possibilities: IsoPure Zero Carb and Dymatize Elite. Initially it looked like the Isopure would work but they include vitamins in their powder making it terribly difficult to get the right micronutrient mix. I had overage on some stuff and hardly anything on others (Iron, Vitamin C) that required adding an additional specific supplement.

Since I have the day off work today, obviously I woke up early and my brain switched on. So I started looking again and found the Dymatize Elite. It comes in a variety of flavors but I’m only going to mess with the ones that come in the 10lb size: Chocolate, Strawberry, Vanilla  and Chocolate Mint. I took the groundwork that Kennufs laid, fixed some ingredients that showed different nutritional values, updated prices, copied over a bunch of the ingredients from my People Chow and my KetoFood recipes and the end result is what I’m going to call Keto Chow 0.7. Feel free to clone it, abuse it, whatever =)

In a few days (or hours, who knows?) I’ll add it as an orderable product on the site with the caveat that it’s going to be changing as it’s very much in active development. UPDATE: that was quick. At first you might even get some NutraBio WPI since I still have a bunch of that en-route. Additionally, except one flavor, I haven’t actually tasted the Dymatize WPI yet so some of the flavors might be awesome or might be completely awful. I’m also still trying to figure out what to do with the fish oil. To hit the right omega 3’s you need 5ml (1 tsp.) per day. You can get that from liquid cod liver oil in a big bottle or you can get it in gelatin capsules and take 5 a day along with the daily multivitamin. Any feedback on which you like better?

Anyhow, how’s that for a New Years update?

By |2015-11-05T13:49:38-07:00January 1st, 2015|Keto Chow, Preparation, Soylent, Weight Loss|2 Comments
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Fixed the Ketofood recipe, added keto sample and preparation instructions

This entry is part 13 of 139 in the series Ketogenic Soylent

I was looking at Ketofood in MyNetDiary and comparing it to the recipe and discovered that some of the information in the recipe is royally screwed up. The total carbs was listed as less than the fiber total. Yeah, that’s impossible. I did a ton of research and used the label information and USDA database to cobble together a new ingredient on the recipe. I also fixed the salt and linked in my own personal nutrient profile. I renamed it to Ketofood 1.1 (for Ongoing Ketosis) and you can also find it in MyNetDiary as “Quidnyc – Ketofood for Ongoing Ketosis 1.1”.

I also added Ketofood preparation instructions with recommended equipment and also added a Ketofood sample.

By |2016-10-13T07:28:27-06:00November 19th, 2014|Soylent|1 Comment
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New video of mixing a week of People Chow

This entry is part 37 of 39 in the series DIY Soylent

I did a video several months ago on how I mix up a week of the dry ingredients for People Chow at a time. Lots of people liked it (a few didn’t, meh) and a bunch commented on my inability to do math =)

I now present to you, new and improved, better mixing video:

Notable changes include: I’m using a large scale to do the macro-nutrients, I have the recipe memorized now and the actual mixing is about 10 minutes now.

After mixing up the powder, the next step is making your actual bottles of mixed stuff. I have a few videos on that too.

By |2016-10-13T07:28:27-06:00November 17th, 2014|Preparation, Soylent|2 Comments
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The Nuclear Option: Ketogenic soylent.

This entry is part 3 of 139 in the series Ketogenic Soylent

I started consuming People Chow back in January 2014 for a variety of reasons, but primarily to lose weight. Initially it did an excellent job of doing just that with around 14 pounds going away over about a month. The main reason for the loss was I was exceptionally good about only eating People Chow with maybe 100-200 calories of other stuff a week. Unfortunately I didn’t continue losing weight because I got lax in my adherence to People Chow only. I did do a fairly good job of maintaining my weight for the next several months with a sharp uptick more recently due to a bunch of parties. I had been planning on trying a Ketogenic diet for some time and the imminent Halloween-Thanksgiving-Christmas trifecta of overeating seemed like a good time to start.

The last year in review

The last year in review

It’s pretty easy to see where I started People Chow, where I failed utterly to lose weight in mid-October (thanks Dreamforce parties) and where I started Ketogenic soylent. The most fun was one day when I weighed 4.2 lbs less than the day before (yes, that would be water).

Last Month

Just up-to and the start of Ketogenic soylent

I’m going to do a series of posts about my experience thus far with Ketogenic soylent, Ketosis and other factors. Let me clarify one thing though: doing a ketogenic diet, using soylent or regular “muggle” food is kinda a big deal and not something you can or should do willy-nilly. If you go for ketosis, you’re going to run into “ketosis flu” which feels a lot like having the flu. It’s a difficult diet to maintain with all of society blissfully chowing down on sugar and carbs. Let me put this into perspective: if you’ve heard about Atkins, South Beach or any other carbohydrate restrictive diet: those are modified Ketogenic diets (though they emphasize protein too much). The closest thing I’ve had to candy for the last 2 weeks was a single raisin that I ate without thinking.

Anyhow, be ready for some Ketogenic diet, ketosis and ketone information; whether you want it or not!

 

By |2016-10-13T07:28:30-06:00November 4th, 2014|Soylent, Weight Loss|1 Comment
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Change in recipe – adding Xanthan Gum

Beginning today, all of the mixed People Chow I’m sending out will have 4g of Xanthan Gum per week. I’ve been testing it in my own batches and there’s a marked improvement in the texture of the final product. I was going to wait on this for a bit longer but on Monday I shipped out a batch that included some samples. It was past midnight (technically Tuesday then) and I didn’t want to mix up an additional batch… so I made the samples from my own batch I had just mixed up that night. If I want to keep the samples accurate then I need to have the final product be the same thing. I’ve updated the recipes on diy.soylent.me as well to reflect the change:

By |2014-09-25T08:05:51-06:00September 25th, 2014|Ingredients, Soylent|2 Comments
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