| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 110 | g | Dymatize Nutrition Elite (Rich Chocolate) | $2.72 | Amazon |
| 16 | g | Acacia Gum (Fiber) | $0.49 | Amazon |
| 6 | g | Potassium Citrate | $0.18 | Amazon |
| 6 | g | Salt | $0.00 | Any grocery store |
| 5 | g | NOW Cal/Mag/D3 powder | $0.13 | Amazon |
| 2 | g | Calcium Phosphate | $0.05 | Amazon |
| 2 | g | Choline L-Bitartrate | $0.11 | Amazon |
| 4 | g | Xanthan Gum | $0.15 | Amazon |
| 1 | pill | Now Foods MK-7 Vitamin K-2 | $0.21 | Amazon |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 383 | ml | Heavy Whipping Cream (USDA values) | $1.90 | Costco/Sams/any grocery store |
| 2 | pill | NOW Ultra Omega 3 Fish Oil | $0.23 | Amazon |
| 0 | ml | MCT Oil (optional) | $0.00 | Amazon |
| 30 | g | Peanut Flour Light Roast 28% (optional 30g) | $0.95 | Byrd Mill |
Amounts for: Total Daily Cost: | $7.15 | Add Ingredients to Amazon Cart | ||
Results from my first year doing Keto: https://www.ketochow.xyz/2015/10/1-year-of-keto/ - Results from eating Keto Chow for all meals for 100 days https://www.ketochow.xyz/experiment-results/100-days-of-keto-chow-results/
Check out the Keto Chow subreddit! https://www.reddit.com/r/ketochow
There are prep instructions for this at https://www.ketochow.xyz/keto-chow-preparation/ I sell 7 days worth of this pre-mixed if you want to give it a try without having to buy all the stuff yourself (and after you've tried it, nobody is stopping you from mixing your own if you'd like =) see more at http://shop.ketochow.xyz/keto-chow/
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 1800 calories/day but you can raise or lower that to whatever level you want by changing the amount of heavy cream. It’s super flexible. Instructions Here
Recipes for different countries (local sources):
- Germany https://www.completefoods.co/diy/recipes/unflavored-german-keto-chow-401
- Australia https://www.completefoods.co/diy/recipes/aussie-ketochow
Changelog
The versions beyond 1.5 aren't something that could be replicated without industrial scale equipment and ingredients, because of this I'm going to leave 1.5 here and fork the recipe over to a new location. Feel free to continue making your own 1.5. You can get more details on KC 2.0 over here.
2.5.0 - New logo, new packaging! Introduction of new Beef protein flavors with no dairy and no sweeteners.
2.1.2 - Additional Vitamin A to allow complete nutrition while using Avocado Oil instead of Heavy Cream.
2.1.1 - Change from Milk Protein Isolate that uses Sunflower Lecithin to a MPI that does not use any Lecithin
2.1.0 - We are switching from fast absorbing whey protein isolate to slower absorbing milk protein isolate. Milk protein is 20% whey and 80% casein. This comes with several added benefits:
- Because it’s slower to digest, the casein should reduce the insulin response and should help you feel full longer compared to whey.
- Milk protein isolate has a sufficient amount of calcium and phosphorus that we dumped calcium phosphate entirely from the ingredients.
- Milk protein has a natural thickening quality, we’ve nearly eliminated xanthan gum and it STILL mixes up thicker compared to earlier versions – you can easily make it thinner by adding more water, though.
- Milk protein is a primary product instead of a byproduct of cheese manufacturing. Makes for a more stable supply.
Replacing magnesium citrate with magnesium malate with the total amount of magnesium increased. Citrate can cause digestive issues and a laxidative effect in doses higher than you’d consume with Keto Chow but it’s a better source of magnesium. Less Sucralose – New users tend to complain it’s too salty and keto veterans complain it’s too sweet =) Anyhow we’re changing from 0.1g of pure sucralose per serving to 0.08g (that’s 100mg to 80mg). Other changes to the vitamins and minerals. Replacing the form of selenium, specifically, makes Keto Chow more palatable immediately after mixing. It still tastes better after a night in the fridge, but it’s less “vitaminy” right after mixing.
2.0.2 - Relatively minor change: we are now using Protein Powder that contains Sunflower Lecithin instead of Soy Lecithin. Soy Lecithin doesn’t have any soy protein (it’s generally even safe for people with soybean allergies) but that doesn’t stop people from (frankly) freaking out that something has soy anything in it. Well, that’s no longer an issue =) No more soy on the ingredients, no more soy on the “contains” part of the label!
2.0.1 - Change in the amount of iron – previous versions provided 18mg a day if you did 3 meals of Keto Chow. This is the recommended amount for pre-menopausal women but for post menopausal women or men, that amount is borderline high. 40mg a day is the short-term upper tolerable limit but I didn’t want to be causing a slow build-up of iron (especially in myself =) if Keto Chow was used for all meals over months. The downside to this change is that many women will need to supplement their iron using something like this, this, or this in order to prevent anemia if they use Keto Chow exclusively for all their meals. An occasional meal with red meat will also work.
2.0.0 - Over a year in development, eschews off-the-shelf protein powder for custom flavors and fewer carbohydrates. Most flavors are only 0.56g net carbs before adding any heavy cream. Much like 1.9 - the recipe for 2.0.0 isn't something that could be replicated without industrial scale equipment and ingredients, because of this I'm going to leave 1.5 here and fork the recipe over to a new location. Feel free to continue making your own 1.5. You can get more details on KC 2.0 over here.
1.9.0 - Final iteration before Keto Chow 2.0 (which will use custom protein and flavoring). 1.9 uses a new custom manufactured vitamin/mineral pre-mix that consolidates a number of the ingredients. I'm also making MCT optional (it's still awesome for Keto though so I recommend it if your bowels tolerate it). Because creating a custom vitamin pre-mix and ordering several hundred kilograms is outside a normal DIY recipe, I'm going to leave 1.5 here and fork the recipe over to a new location. Feel free to continue making your own 1.5.
1.5.0 - Yay new version! I've switched from Psyllium Husk powder to Acacia Gum fiber (aka "gum arabic"). This has a number of great benefits including being better for your gut bacteria (most people will now be able to trust a fart when starting Keto Chow). Because psyllium husk was also acting as a thickener I've increased the xanthan gum. The end result is a nice viscosity with no perceptible texture at all. If you thought Keto Chow 1.0.4 was smooth you should be pleasantly surprised. Since it already had the flavor and now has the texture to match, the "melted icecream" is finally complete! Longer explanation of changes here: https://www.ketochow.xyz/2016/05/keto-chow-1-5/
1.0.4 - the LIQUID part of the coconut oil was causing confusion. I'm removing it in favor of just MCT. MK-4 pills have been replaced with MK-7, you still open up one for each day (7 for a week) and add it when mixing together the powder. I'm now grinding the vitamin pills with a blender. 1.53g is how much 1 pill weighs. You can grind yours up and add it to the mixture like I do or you can just take one pill per day.
1.0.3 - reverted 1.0.1 change back to original calcium phosphate, that other one imparted a sandy texture.
1.0.2 - I added in the entry for "Carrington Farms Liquid Coconut Oil" that you can use instead of the MCT. To use it you would change the 0ml to 39ml and then zero out the MCT.
1.0.1 - Minor recipe changes. I changed the Calcium Phosophate to Dicalcium Phosphate with more accurate mineral content that comes in tiny and massive packages. I also changed the Psyllium Husk to one that comes in little bottles as well as 12lb bulk packs.
1.0 - No changes since 0.7.1 other than deciding it's awesome and time to come out of beta. I'm going to consider this version good for now (might make some minor modifications in the future, we'll see).
0.7.1 - removed coconut flour, tweaked protein and upped the xanthan gum just a little. To compensate for the removal of the coconut flour, Psyllium Husk has been increased to 16g
0.7 - Initial release. This is a variant of kennufs-keto-v93 with greatly simplified ingredients.
