One of the best things about Keto Chow is that you can customize the amount of calories in your keto meal replacement.
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? Well, there are two ways:
- Use the simple calculator (green button below) to determine how much heavy cream to use.
- Customize the Keto Chow recipe (rather involved).
And here are the instructions for customizing the recipe. It’s pretty involved but can give you fine control over the nutrients.
- First you’re going to need a nutrient profile. Head over to the DIY profile calculator page: https://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 https://diy.soylent.me/nutrient-profiles. Here’s what I put in last time I made one:
4. You can play around with the requirements a bit if you like.
5. Go to the Keto Chow recipe page
6. Click on the “Copy” button.
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.
8. Once you have that saved you can start customizing. You’ll need to switch over to the “Recipe Editor” tab
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.
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.
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)