ketogenic

Keto Chow 1.5

This entry is part 128 of 139 in the series Ketogenic Soylent

TL;DR: swapped psyllium husk for acacia gum, added more xanthan gum resulting in better texture and improved bowel… stuff.

It’s been some time since there was a major formulation change in Keto Chow, it’s been stable for over a year. As part of the progress towards Keto Chow 2.0 I’ve updated the recipe. On paper it looks like a nominal change: replaced one ingredient and increased another. Functionally it’s a significant revision.

For those unaware: I’m working on getting Keto Chow mixed and packed in a co-packing facility. There are a bunch of reasons for this, primarily it will increase the amount of stuff I can make since it’ll no longer be such a manual process. It will also free up a lot of time =). In order to do this I’m needing to find replacements for the problematic ingredients that can’t be found in 100kg+ sizes (the vitamins, protein, flavoring) in addition to finding a co-packing facility. I’m in the latter stages of getting the vitamin mix replacement, the second revision of the protein+flavoring should be coming sometime in the next week or two and it’s almost time to “for realsies” sign papers with co-packers.

Several weeks ago I went to a trade show with various food ingredient vendors. I knew my Potassium and Xanthan Gum supplier would be there, the people I’m getting the vitamin pre-mix from had a booth and I was surprised that the lady I buy peanut flour from was there too (“hey, I buy your stuff… wait a minute, I buy it from YOU!”). I was looking for an alternative vitamin pre-mix supplier but was also on the lookout for protein sources and especially a solution to my Psyllium Husk problem.

Psyllium Husk provides fiber (and is the primary ingredient in metamucil if you are wondering) as well as acting as a thickener; it grows in India. All psyllium husk is shipped from India and while getting it in small quantities in the United States is easy, buying a palette worth is difficult without going directly to the manufacturers in India and buying an entire shipping container worth. Don’t get me wrong, a shipping container in my back yard would be kinda cool but I didn’t want to go that route. I found a company in Chicago that would sell psyllium by the 25kg/55lb bag but their supplies were sporadic and if they were out of stock I was out of luck and would need to go back to buying 12lb bags from AllStarHealth. No bueno.

At the show I happened upon one booth for a company specializing in dietary fibers. So I asked if they had psyllium husk powder and the guy asked me what I needed it for. Honestly that was the best response: instead of just saying “no”, he figured out what my “pain point” was. Turns out that guy in the booth was doing dietary ketosis, said “oh you don’t want psyllium, THIS is the stuff you want to use for keto” and so I was introduced to Acacia Gum.

Acacia Gum – Features and Benefits. This was sizeable enough I decided to put it into a separate post so it’s easier to refer to, go ahead and read it, I’ll wait.

Now, as I said earlier: Psyllium Husk also acts as a thickener and while Acacia thickens liquid a little, replacing psyllium with acacia left the mixture rather watery. I tried some other thickening ingredients but came back to Xanthan Gum which I was already using. I upped the amount almost 3x and the thickness was just right.

I considered Keto Chow 1.0.4 to be exceptionally smooth with practically no gritty texture (especially compared to the stuff I had in the past that was full of coconut flour and chia seeds). Apparently psyllium husk powder does have some texture/grit to it because the change was notable. Keto Chow 1.5 has no discernible (to me and those I’ve had test it) texture. It’s seriously like somebody melted a milk shake. It also mixes better: there’s no need to do a second mixing 5 minutes after initial mixing to prevent the fiber from accumulating on the bottom in clumps. Acacia Gum is also nicer to your intestines and seems to eliminate some of the bowel issues people were experiencing  when initially starting. For lack of a better way to say it delicately: you should be able to put more trust in a fart being just a fart, especially at the beginning.

We do have some of the old recipe still on the shelves but most of the flavors will be transitioned over to 1.5 in the next week or so. If you don’t notice the texture at all in the older formulation it won’t be a big deal but if you’re anxious to get the new stuff just put a note in your order comments and we’ll do our best to send the new stuff. We have most of the week packs in 1.5 and a few of the day flavors. Samples are all currently the old stuff.

By |2016-10-13T07:27:40-06:00May 27th, 2016|Site or Store Stuff, Keto Chow, Ketogenic, Soylent|3 Comments
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Sous Vide Update: Yeah, it is yummy.

Completely unrelated to Keto Chow but still quite relevant to ketogenic diets. The chuck roasts I had cooking for 44 hours with my Sous Video “Precision Cooker” finished cooking (like yesterday but whatever, I was going for awesome overkill). Turned out awesome.

On an unrelated note, I’m claiming a personal victory: none of my kids cut any of the fat off the meat. All of them ate ALL of it, in fact they ate most of one of the plates full by themselves (I think it was mostly the 14 year olds but whatever). Only my wife cut some fat off, old habits die hard after a life of “fat is bad” indoctrination.

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By |2016-10-13T07:27:40-06:00May 19th, 2016|Ketogenic|Comments Off on Sous Vide Update: Yeah, it is yummy.
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Old flavors, new flavors, dead flavors.

This entry is part 127 of 139 in the series Ketogenic Soylent

My wife just reminded me that I need to post something about the state of the flavors of Keto Chow. The ones I can get have diminished significantly in the last while:

  • Piña Colada: discontinued
  • Smooth Banana: discontinued
  • Butter Cream Toffee: discontinued
  • Cinnamon Bun: discontinued
  • Mint Chocolate: not certain, most of my suppliers have removed it from their sites, and it’s getting harder and harder to source. Might not be long for this world =(

We still have some stock of a few of the discontinued ones (mostly samples and days) but we’ll be watching the stock levels closely. The ones I can still get easily:

  • Rich Chocolate
  • Vanilla
  • Strawberry
  • Snickerdoodle
  • Chocolate Fudge
  • Cookies and Cream

So I guess it’s good timing that I’m getting closer to having my own flavors for Keto Chow. Speaking of that: today I received the first 5 samples of the protein + flavoring that I’ll be using in Keto Chow 2.0. I’d be mixing it up right now but we made 12 meals worth last night and don’t have any clean blender bottles available (not to mention I need to drink down the supply in my fridge). Closer and closer every day!

By |2016-05-27T12:09:27-06:00May 5th, 2016|Ketogenic, Ingredients, Keto Chow, Site or Store Stuff|2 Comments
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The Biggest Loser Diet – Explained!

This entry is part 126 of 139 in the series Ketogenic Soylent

This week results of a study were posted showing that contestants from “The Biggest Loser” from several years ago had mostly regained all their lost weight. From the conclusions offered in the findings it would seem there is no way to lose weight. The subjects metabolisms slowed down so much that it was nearly impossible for them to maintain their weight loss. Doctor Jason Fung does an excellent job of distilling what’s really going on here. I suggest you head over and read his article. I’ll wait.

This is what is sometimes termed ‘starvation mode’. This is what people imagine happens as their body starts to shut down in order to conserve energy. Basal metabolism (Calories Out) falls and you feel like crap. As you eat less, your body burns less calories, so that eventually weight loss plateaus. Then you feel like crap, so decide to eat a bit more (your hunger hormones are also rising like a spire), but not as much as you used to. But, your ‘Calories Out’ is so low that you get weight regain. Sound familiar? Happens to every dieter out there. What’s unfair, is that their friends and family silently blame the victim of having ‘fallen off the wagon’, or not having enough will power. Actually, the dietary advice – Eat Less, Move More is guaranteed to fail. So don’t blame the victim when they actually do fail.

You did read the article right? If you didn’t the TL;DR is:

  1. Caloric Reduction as Primary strategy puts you into starvation mode (lower metabolism).
  2. The key to losing weight in the long term is maintaining basal metabolism, or keeping ‘Calories Out’ high.
  3. Failure rate of Eat Less, Move More is proven to be 99% or so. This remains the diet advice favored by most physicians and dieticians.
  4. Actual starvation (fasting or bariatric surgery) does not put you into starvation mode (metabolism remains high).
  5. Ketogenic diets do not put you into starvation mode either (metabolism remains high).

My own experience confirms this. When I had a DEXA scan done I also did the resting metabolic rate test. Despite being on a Ketogenic diet for over a year and a half, my metabolism isn’t crazy low, quite the opposite:

The RMR report also said I probably want between 1776 and 2218 calories a day for weight loss; and that my metabolism is 10% faster than people of similar sex, age, height and weight. There were some less than useful platitudes about “you must burn more calories than you consume to lose weight” which is the same as saying “you must save more money than you spend to save money” or “if more people leave a room than come in, there will be less people in the room” – um… thanks?

So. If you want to lose weight because your body doesn’t handle carbohydrates well (like me!) and keep it off, it seems these are the steps:

  1. Switch to a ketogenic LIFESTYLE – no cheating, no end. If you go back to eating the sugary junk that got you fat in the first place, what do you think will happen?
  2. Do intermittent fasting (just don’t eat for two meals but keep drinking water) or outright fasting (24 hours without calories)
  3. If you’re feeling ambitious, try lifting weights. I’m currently a few weeks into StrongLifts5x5 (along with my wife, she’s awesome by the way; our anniversary is tomorrow) and so far it’s been simple and easy to stick to. Takes around 30 minutes, three times a week.
By |2016-10-13T07:27:40-06:00May 5th, 2016|Ketogenic, Weight Loss|Comments Off on The Biggest Loser Diet – Explained!
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Stronglifts5x5 update, random stuff

This entry is part 3 of 6 in the series Weight Lifting

My Dad made the news last night. Funny thing is I was in a bunch of the photos shown…. though you can’t see me because I’m hiding behind rocks holding lights =) Glorified light stand and pack mule I am. So I guess I made the news too =)

I had the day off yesterday so I went and found some of the stall mats I wanted to get. Indeed those things are heavy, like 100lbs each. I managed to get two of them onto a cart, into my vehicle and then my wife helped get them downstairs and under the equipment. My hands still hurt from gripping them. The StrongLifts program seems to be going well so far. I’m still lifting a mostly empty bar, concentrating on form more than anything. I am glad that my quads are happy now.

When I did my first lifting session a week ago I had some weirdness going on in my right quadriceps. It kinda felt like a cramp or something and I was rather worried it was going to be an ongoing problem or something. I didn’t know if it was related to being in keto for so long, not having lifted for so long or not enough magnesium since it felt like low magnesium even though I’m positive I’m getting enough. Anyway, the first two days after I lifted I was really, really sore. Then it went away and even though I’m lifting more (marginally: 55lbs 5×5 instead of 45lbs) it has not returned. I had previously noticed a tendency for my muscles to want to cramp up when I did serious stretching and starting lifting seems to have alleviated that everywhere. Should have done this a long time ago! My wife is also doing the SL5x5 program with me and she’s liking it so far. It’s quick and (for now) easy. The SL5x5 App is great and I finally got the watch integration figured out so I can see how many more sets I’m doing, how much weight and it even has a timer for how long to rest, it’s pretty awesome.

Now for the random stuff: I talked with a different co-packer that says they are able to do bags. This is a good thing since it would allow me to do a more incremental change with production instead of a major change to square bottles. It’s also good because it will keep shipping costs the same, I’m able to fit more bags in a box than I can fit hard walled bottles. I’m really looking forward to seeing where this may end up.

Next thing: I picked up a package of the chocolate “Keto Fuel” to see how it is (always a good plan to scope out your competitors). The guy in charge of SuperBodyFuel is allergic to a lot of things so he is VERY conscious about allergens in food. I’m lucky to only be allergic to cats (which is why you will never find any cats or cat hair in Keto Chow) so my recipes include potential allergens because the results taste better (to me). Anyway, Keto Fuel is “gluten-free, dairy-free, soy-free, and nut-free”, It’s also barely not vegan (has trace gelatin from the vitamins). Because it’s dairy free it needs a plant based protein source and soy protein would invalidate the “soy free” claim so they use rice protein, which is what Rosa Labs Soylent 1.x also uses. Rice protein is a difficult beast because it can impart a gritty texture. The Chocolate Keto Fuel also has Cocoa powder for flavoring which can add some grittiness too.

Lately I’ve been experimenting with using Acacia Gum for fiber in Keto Chow instead of Psyllium husk powder, the result is what little discernible texture there was is now completely gone so I’ve been drinking almost oddly smooth stuff for a bit. The texture of Keto Fuel was quite a change compared to that. Personally I’ve had some REALLY gritty meal replacement drinks in the past and Keto Fuel is actually pretty smooth by comparison. It’s far smoother than People Chow was (corn Masa) and given the goals in the recipe I think it’s probably as good as you could possibly do. Now one caveat: I followed the instructions on the package with the heavy cream option instead of the olive oil option since I’m not lactose intolerant and know it’ll taste WAY better this way.  I drank one meal and kept the rest for family and friends doing keto to try. I’ll not lie: none of them liked it, but none of them have allergies that would prevent them from drinking Keto Chow. I’m of the opinion that if you do have problems with dairy, soy or nuts then it’s an excellent product; especially considering how difficult a ketogenic diet is with those kinds of restrictions.

By |2016-04-26T13:11:54-06:00April 26th, 2016|Weight Lifting, Ketogenic, Soylent|6 Comments
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Started StrongLifts 5×5 at the Gym, couldn’t stand it – time for home gym

This entry is part 1 of 6 in the series Weight Lifting

I’ve been wanting to start lifting and StrongLifts 5×5 looked like a simple and effective way to get back into it (not to mention there is a seriously awesome app to keep track of it, it even has android wear integration!). I did lifting back in high school and some in college but that was 6 kids ago; and while my quads still look pretty awesome (if I say so myself, which I do) it’s time to take the next step. My brother advocated “renting” the equipment via a gym membership before outright buying so I decided to try that.

So I made an appointment at two local gyms to see what they offer. Lifetime was pretty much a country club with a price to match ($69 a person, $169 for 3+ “adults” over 13 years old, kids under 13 are $10). It was a really nice place with several hundred treadmills, indoor and outdoor pools and other amenities. VASA was more spartan with less available but again, a price to match ($10-25 a month). Both of the gyms are targeting people who want to do classes, who want to do cardio, who want to use weight machines with pulleys and cables. Both are sub-optimal for StrongLifts 5×5 because their free weight offerings frankly sucked.

StrongLifts 5×5 is pretty basic: you alternate 5 different lifting exercises 3 times a week: Squat, Bench Press, Barbell Row, Overhead Press, and Deadlift. Each is 5 sets of 5 reps (hence 5×5 – except dead lifts which is 1×5), Squats is done each time or it would be 6 exercises. It ends up being really simple and doesn’t require a lot of equipment. Mostly you just need weights, a bench and a way to lift safely – that involves a squatting rack/power rack which is also used for bench press. If you have a full cage power rack you can do the whole thing without a spotter, on your own terms and schedule, so going to the gyms I was looking primarily at how many power racks they had. Lifetime had two fully enclosed free weight racks and four power lifting open cages – mostly for deadlift though you could easily use them for squatting. VASA had 3 full cages. Neither had a bench you could pull over to use in the cages so you would need a spotter for bench press. I was able to locate a roaming bar to use for barbell row/deadlift/overhead press at Lifetime but not at VASA. Neither were terribly accommodating to StrongLifts or free weights in general. At least they don’t have the moronic PlanetFitness “lunk alarm” used to actively discourage serious body building. I actually did a full SL5x5 session of lifting at LifeTime and I pretty much hated the entire experience. Waiting for a rack, waiting for a bench, searching for a bar, no bueno man. Add to that at the beginning of SL5x5 you’re just lifting a naked bar without plates; I felt silly at the gym.

So I came home and was at least grateful that I just did it as a trial run without actually signing anything. I decided half way through my first set of squats that I was going to clean up the basement and buy my own equipment. There was a really helpful post on reddit that pointed me over to the Titan T2 Power rack which I had previously seen on the SL5x5 site. On a side note: Titan has a 10% off code good until April 30, 2016 “REFUND10” – they also do free shipping which is crazy for how heavy the stuff is they are shipping. So I ordered the T2 then found a guy on craigslist that buys inventory from gyms and got some used plates, a bench and a bar. The guy gave my kids some mis-matched 1 lb hand weights because my youngest kept asking what he could buy with the $3 in his wallet. Nice guy.

Anyhow, I have a place set up in the basement and the power rack should be arriving Friday, which is pretty awesome for free shipping from Tennessee ordered Monday night. I’m looking forward to posting updates (and not being able to walk every other day).

By |2016-10-13T07:27:40-06:00April 20th, 2016|Weight Lifting|3 Comments
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Testing with acacia gum progressing well, thinking about starting lifting

This entry is part 125 of 139 in the series Ketogenic Soylent

So my test of Keto Chow with Acacia gum instead of Psyllium Husk powder seems to be going pretty well. Acacia gum doesn’t thicken like psyllium does so I’m having to use a thickening agent too, MOAR fiber I guess. It’s smoother that the psyllium, like really smooth with almost no texture at all except the peanut butter flour I added to this batch.

I’m still rocking 100% Keto Chow since Tuesday (well except the pickles I ate yesterday…. and then I drank all the pickle juice in the jar which was fun since they were hot chili pickles. My wife has planned for us to go out to dinner with friends tonight so I’l going to break my streak. I’m still down 4lbs from Tuesday.

I’ve been thinking about starting lifting at a gym, particularly since this post. It kinda snowballed yesterday when somebody posted a home gym on a yardsale site. I ended up talking to my brother (the one that is supposed to eventually post his experience with Keto and lifting) about it. His advice: “rent” the equipment with a gym membership, if you’re truly serious about it you can buy some later. OK, good plan. The price of the bowflex would be 3.5 years of membership at the gym nearest my house. Now the problem becomes: when will I have time to work out!? I think the solution will be to stash gym clothes in my car and stop on my way home. My awesome wife said she was going to suggest I start going to the gym but didn’t want to offend me =) So good timing I guess.

By |2016-04-16T08:26:29-06:00April 16th, 2016|Site or Store Stuff, Keto Chow, Ketogenic, Weight Loss|Comments Off on Testing with acacia gum progressing well, thinking about starting lifting
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Day 100 – 100 days of Keto (Chow) retrospective plus a rant about skinny weight loss coaches

This entry is part 81 of 81 in the series 100 days of keto

Weight change for the 100 days: 209.9 lbs to 205.4 lbs. That’s not really stellar progress but compared to gaining I suppose I’ll take it. I also didn’t “cheat” once; meaning I didn’t ever deliberately eat foods containing sugar, starch or other carbohydrates – but that wasn’t a surprise, aside from “robins eggs” that are still kicking around my house I’m not tempted at all by carby foods. For the most part I did have 3 meals of Keto Chow a day for the 100 days but it’s the “extra” stuff that was detrimental.

This 100 day experiment was a good experience though. I can see a direct correlation between my progress and the amount of malitol I consumed, for one thing. Malitol is a relatively common “sugar free” sweetener. And by “sugar free” I’m using the loose standard the food industry uses since it is a sugar alcohol and is arguably better than sucrose, though not by much. Because malitol is cheaper than most of the sugar alcohols like Erythritol it gets used pretty frequently in sugar free stuff. Like Russell Stover chocolates, sugar free lemon heads and others. My advice to myself and to others: if it has malitol then you can’t subtract the sugar alcohols from the total carbohydrates. In other words: just avoid it entirely. Go get some Swerve sweetener and make your own stuff instead. Seriously, it’s my downfall and I’m finally coming to terms with it. As much as people rail against aspartame and sucralose at least I know they don’t affect my metabolism.

So, I didn’t lose much weight during the experiment, what about blood ketones? First off: measuring your ketones is generally a really bad idea. It’s motivational to get some of the urine test strips when you are very first starting out doing keto since you can see a tangible and almost immediate result. As your body adapts to ketosis the urine test strips become useless though, you stop producing extra that gets excreted and the strips stop working. So you can test with blood tests or breath acetone tests. The blood tests are like $2 each and the breath tester is $150. You also fall into a non-constructive pattern if you are constantly testing and “chasing ketones”. You’re better off just limiting your carbohydrates, tracking food in general and keeping at it. Keep Calm and Keto On (KCKO) as they say. So I did measure my blood ketone levels every day. Near the end of the experiment I discovered that I was doing it wrong! Thanks to the “dawn phenomenon” my glucose was high and ketones were low every morning when I tested. That can partially account for why I only averaged 0.5 mmol/L during the experiment (you want to be in the 1.5-3.0 range). the rest of it is the aforementioned malitol.

So here’s where I get into my rant: I feel your pain because it’s my pain too.

Losing weight can be very, very difficult for people (at times it can also be really easy for others). The irony is that almost all of the people you see that advocate exercise, active lifestyles and other “traditional” forms of weight loss have never experienced Metabolic Syndrome, Insulin Resistance or Diabetes. You see the rail thin “never been overweight” paragons of fitness selling exercise plans to get people skinny, or body wraps, or ab crunchers. Even the models they use for weight reduction surgery look like they’ve NEVER been obese. They just don’t understand, and it drives me nuts. Unfortunately society as a whole also subscribes to the notion that all you have to do to be skinny is exercise, fat people are lazy, it’s a moral weakness.

Being fat is a lack of character so far as being allergic to peanuts is a lack of character. Some people can’t handle gluten, others get sunburn almost by looking at a photograph of the sun. Are those problems with their moral fiber, with their will power? Should society look down on them? Maybe they should just try not being diabetic, or celiac , or ginger. Your body’s ability or inability to process glucose/carbohydrates isn’t your fault. If people happen to have won the genetic lottery and their cells haven’t become resistant to insulin yet then that’s also not something they should be applauded for. That’s just how your body may be.

When I was a skinny little kid with asthma I couldn’t gain weight for anything. Then I overcame that and, by the outward indicators, slowly worked up resistance to insulin. I stopped processing glucose like I was supposed to. I don’t know if that was genetics, environment, or (more likely) a result of what I was eating combined with the two.  Regardless, I got fat and stayed fat. To date, the only thing that has had a consistent effect on my weight was coming to terms with how I personally metabolize glucose (or rather don’t). Switching to a ketogenic diet has impacted my health and weight tremendously and I don’t see any reason I would ever stop. Why eat bread when you can eat bacon?

So I consider these 100 days a success for the additional experience I gained. Sure it would have been awesome to be down to 180, but when people report that they’re having issues losing weight I more than understand. I’ve had the same frustrations and maybe even done the same things that are hindering your/their progress.

By |2016-10-13T07:27:40-06:00April 13th, 2016|Keto Chow, Ketogenic, 100 days of keto, Weight Loss|6 Comments
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Interesting NPR article about Keto and cancer

This entry is part 122 of 139 in the series Ketogenic Soylent

There’s an interesting reddit thread over on /r/keto about a NPR article that talks about the potential of keto for cancer treatment. The basic premise is: cancer cells aren’t doing what they are supposed to do, particularly metabolically. If you deprive them of readily available glucose they don’t grow/shrink. More research is needed but it’s not the type that’s likely to get funded since drug companies can’t make money off a diet, especially one like keto. In the Reddit thread there are some good anecdotes about effects seen first-hand on cancer with keto.

Now, the cool thing about all this is: “hedging your bets” is easy: dealing with cancer? there’s nothing stopping you from doing the traditional treatments but also consuming a ketogenic diet. In fact the only drawback I can see in this approach would be that since you are introducing simultaneous variables it will be difficult to determine which is helping more. I’d say that is a good problem to have. I highly doubt an oncologist would balk at eliminating sugar and refined carbohydrates from your diet =)

“The drugs we have now are so toxic and there’s no reason people should have to be poisoned to be healthy. There are a number of studies, including those we’ve published, showing a direct relationship between the ketogenic diet and slowed tumor growth,” says Seyfried, also citing the work of Dr. Valter Longo, of the University of Southern California’s Davis School of Gerontology. That work shows that low-calorie diets are linked with slowed tumor growth and improved response to chemotherapy. “Why spend all this money going after all these different pathways involved in cancer when you can simply go after the key fuels?” Seyfried asks.

…

Even Seyfried acknowledges, despite his zeal for treating cancer by tinkering with calories, that in all likelihood diet and nutrient-based cancer treatments will serve as adjuncts to existing therapies. But what would be wrong with that? “We’re slowing the tumor down and making it extremely vulnerable to lower, less-toxic doses of available drugs,” he says, “When people are locked into an ideology created by a dogma they tend not to focus on rational alternatives.”

By |2016-10-13T07:27:44-06:00March 6th, 2016|Ketogenic|Comments Off on Interesting NPR article about Keto and cancer
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Days 055, 056 & 057 – 100 days of Keto (Chow)

This entry is part 46 of 81 in the series 100 days of keto
  • Weight: 204.8
  • Blood ketones: 0.3 mmol/L
  • Weight: 204.1
  • Blood ketones: 0.3 mmol/L
  • Weight: 205.7
  • Blood ketones: 0.2 mmol/L

This weekend went great, mixed a bunch of Keto Chow powder and completely filled up all my recycle bins with Dymatize 5lb tubs (the picture is after I was already half done crushing the ones from Saturday). I finished off a week consistently losing weight by… gaining some water weight. Meh, I’ll have that gone in a few days easily. Today I’m doing stuff in the yard and I completely forgot to eat breakfast until just now, maybe I’ll use that to my advantage and just Intermittent Fast today.

By |2016-02-29T08:54:40-07:00February 29th, 2016|100 days of keto, Keto Chow|Comments Off on Days 055, 056 & 057 – 100 days of Keto (Chow)
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