If you are aware of what you’re eating throughout the day, you can better plan for indulgences. When traveling to a place that is known for their cuisine, enjoy eating while remaining balanced about your diet. Instead of getting a sweet all to yourself, maybe share it with whoever you are going. By sampling small portions of food, instead of overeating till you feel sick, you can enjoy your vacation food while still keeping your Keto Diet in mind. Alternatively, be sure to get as much exercise as possible (walk to destinations instead of taking a bus or driving), and the extra exertion will help use up any extra calories (or carbs) that you may eat.
One thing you can do for yourself, if you’re on vacation is pack your own food. This may not work if you’re flying overseas, but if you’re sticking to the USA; you should be able to pack your own food without a problem. Of course, sticking to the basics of the Keto diet is one of the smartest things you can do. Protein, high fat, and low carbs! Stick to foods you know are acceptable on the Keto diet.
Nutrition DataMacros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

Dr. Ryan P. Lowery is the CEO of Ketogenic.com, author of The Ketogenic Bible, President of the Applied Science and Performance Institute and KetoPhD™. His mission  is to spread awareness around the Ketogenic Lifestyle and its’ many benefits beyond body composition. He earned his BS and MS in exercise physiology and exercise and nutrition science from the University of Tampa and completed his doctorate work at Concordia University in Health and Human Performance with a focus on “The Effects of a Well-Formulated Ketogenic Diet and Exogenous Ketone Supplementation on Various Markers of Health and Body Composition in Healthy and Diseased Populations.” Over his career, Ryan has published over 150 papers, abstracts, and book chapters on human performance and sports nutrition and has dedicated his life to educating the masses. In his free time, Ryan enjoys spending time with his best friend, Scoot the Keto Pup, jet skiing, and traveling around the world. The way to his heart is through a good glass of wine and Keto desserts.
One of the first studies to examine IMO syrups[2] had six subjects consume 25 grams of IMO syrup. These researchers found that glucose levels increased from 109 mg/dL pre-ingestion to a peak of 136 mg/dL 30 min post-ingestion. Additionally, insulin rose to nearly parallel levels with that of glucose from 4.8 μU/mL pre-ingestion to nearly 32 μU/mL at 30 min post-ingestion. These values clearly indicate that some digestion is occurring. Furthermore, these researchers found that IMO was about 83% as digestible as maltose under resting conditions and about 69% as digestible after the exercise period. Taken together, this suggests that a large majority of the carbohydrate in the IMO syrup was, in fact, digested, absorbed, and metabolized.

Lastly, one of the advertised benefits of IMO is possible prebiotic activity. Prebiotics are critical, as they feed the beneficial bacteria in our digestive system, specifically in the large intestine. These bacteria have several amazing functions, such as lowering body fat, improving insulin sensitivity, and lowering depression. Two “gold standard” prebiotics in the industry are inulin and fructooligosaccharides (FOS). Inulin and FOS are non-digestible carbohydrates that robustly increase beneficial bacteria. The challenge, however, is that both inulin and FOS, due to their rapid digestibility by intestinal bacteria, result in low gastric tolerance, and, ultimately, gastric distress. Additionally, inulin and FOS, when added to protein bars or other goods, may degrade over time into individual sugar units. Regardless, one study comparing inulin to IMOs, found that the prebiotic activity in inulin is 14 times greater than that of IMOs.[4] This is logical because, as you recall from above, approximately 70% to 90% of IMOs are digested. As such, only a small portion of these prebiotic fibers make it to the large intestine, in which two out of three studies have demonstrated that this small portion may indeed have some prebiotic effects.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary, and testimonials are not claimed to represent typical results. All testimonials are by real people, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that anyone will achieve the same or similar results.

There are two general categories of dietary fiber: soluble and insoluble. Fibrous foods typically contain both soluble and insoluble fibers. As a society, we understand the importance of fiber, including the benefits related to lowering body fat, decreasing the prevalence of diabetes, improving insulin sensitivity, decreasing the risk of heart disease and increasing satiety, as well as the beneficial bacteria in our digestive system.[1] Unfortunately, less than 5% of Americans actually meet the 30 gram per day recommended intake. To help increase fiber consumption, an increasing number of companies have developed a host of delicious, low-carb, high-fiber treats. Despite this, it is important to understand how our bodies process two of the most common “fibers” on the market that are used in these treats: isomaltooligosaccharides (IMOs) and soluble corn fiber (SCF).
NOTICE: The information contained or presented on this website is for educational purposes only. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. The facts presented are offered as information only - not medical advice - and in no way should anyone infer that we or anyone appearing in any content on this website are practicing medicine. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation.
Non-starchy vegetables are an essential part of the keto diet because they provide essential vitamins and minerals, are packed with antioxidants and provide plenty of fiber. Plus, when you load up on veggies, you are adding volume to your meals so that you feel more satisfied. You are also working to reduce inflammation, increase your antioxidant intake and support the health of your heart.

A close relative of maltose is a molecule known as isomaltose (typically found in items such as beer and honey). The biggest difference between maltose and isomaltose is that isomaltose is joined together by an α-1,6 chemical bond, rather than an α-1,4 chemical bond. Scientists suspected that by adding a certain enzyme (transglucosidase) to high maltose syrup, they could change the bonds from α-1,4 to α-1,6, thereby making it more resistant to being broken down by the enzymes, as described above, when compared to maltose. Again, while this sounds excellent in theory, it is not necessarily what happens in our bodies. In fact, isomaltose (and thus, IMO syrups used in some of these products) is broken down by certain enzymes on the brush border of the small intestine.[2] Though the α-1,6 bond breaks down slower compared to the α-1,4 bond, these IMO syrups, which often use a blend of di-and oligosaccharides, ultimately metabolize into small amounts of glucose and maltose[2] and thus should be viewed as a slow digesting carbohydrate rather than a true fiber.


I’ve been on the Keto zone diet for over 2 months and finally feel energy and a sense of fullness. I have logged purposely the meals you suggested in your book however when I test to see how I’m fairing in fat burning with the ketones sticks I come up in the middle. I tried to adjust here and there to see if my percentages are aligning to the 70-15-15 as you suggest but it still comes up in the middle. In other words I’m average in the fat burning process. Is this just stubbornness on my body’s part?I’m slowly loosing weight but slowly. I exercise but that hasn’t changed anything. Thanks for your help!
Whisk 1 cup of the warmed nut milk into the yolk mixture. Then add back into the remaining nut milk in the saucepan. Stir until combined. Continue cooking over low heat until the mixture has thickened and reach about 165 degrees and will coat the back of a spoon. Don’t boil or overcook or else your eggs will curdle. If the eggs do curdle, you can strain the mixture to get rid of the curdled chunks.
Important Disclaimer: The information contained on Bodyketosis is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications.
Important Disclaimer: The information contained on Bodyketosis is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications.
Important Disclaimer: The information contained on Bodyketosis is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications.
Low in carbs and high in fiber, lupini beans (aka lupin beans) are perfect for those on keto who are looking for a high-protein, high-fiber snack. Never heard of them? This yellow legume is hot on the heels of the edamame and fava bean as an on-trend nibble for the health-conscious consumer.  One cup of cooked lupini beans contains 4.6 grams of fiber—about 19% of the recommended daily value. However, ready-to-eat branded lupini bean snacks often contain even more. “I've noticed that the amount of carbs/fiber can vary greatly between lupini bean brands,” says Yule. “To make sure that you are choosing a food that is keto-friendly, be sure to check the label.” 

Most hotels these days include at least a small refrigerator, and some even include a full kitchen and stove. This is great because it allows you to shop locally for some fresh food options. Search online for nearby farmer’s markets or grocery stores and see if you can pick up some local meats or fresh veggies to have in your room. This is more likely to be an option in the warmer months.
Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.
Whisk 1 cup of the warmed nut milk into the yolk mixture. Then add back into the remaining nut milk in the saucepan. Stir until combined. Continue cooking over low heat until the mixture has thickened and reach about 165 degrees and will coat the back of a spoon. Don’t boil or overcook or else your eggs will curdle. If the eggs do curdle, you can strain the mixture to get rid of the curdled chunks.
7. Bouhnik, Y., Raskine, L., Simoneau, G., Vicaut, E., Neut, C., Flourié, B., … & Bornet, F. R. (2004). The capacity of nondigestible carbohydrates to stimulate fecal bifidobacteria in healthy humans: a double-blind, randomized, placebo-controlled, parallel-group, dose-response relation study. The American journal of clinical nutrition, 80(6), 1658-1664.
I’m not sure who determined that egg nog is a recipe that only comes around during the holidays, but whoever they are shouldn’t be allowed to make anymore decisions. This is now one of my favorite beverages and seems like an awfully good way to end any night of the year. It’s thick, it’s rich, it’s creamy and low carb, does it get any better? Regardless of whether you are an eggnog drinker, you’ll want to make this keto eggnog for your friends and family this holiday season!  **Cooked Eggnog: If you prefer to cook your egg nog, you can first heat your heavy cream and flax milk in a saucepan, remove from heat and slowly whisk in the lightened color yolks and swerve mixture, and the peaked whites. Once fully combined return to heat and heat through once more prior to chilling. 
High Fiber Intake, has been linked as a good prevention mechanism for many chronic diseases and cancers: cardiovascular disease, colon cancer and type 2 diabetes (these trends have been spotted mainly in observational studies). Fiber helps lower the risk of cardiovascular disease by preventing hypertension and lowering blood glucose levels. Also reduces LDL cholesterol and helps maintain body weight. Adequate fiber Intake maintains normal glucose levels, removes cholesterol from the blood and keeps the digestive tract clear.

I’m not sure who determined that egg nog is a recipe that only comes around during the holidays, but whoever they are shouldn’t be allowed to make anymore decisions. This is now one of my favorite beverages and seems like an awfully good way to end any night of the year. It’s thick, it’s rich, it’s creamy and low carb, does it get any better? Regardless of whether you are an eggnog drinker, you’ll want to make this keto eggnog for your friends and family this holiday season!  **Cooked Eggnog: If you prefer to cook your egg nog, you can first heat your heavy cream and flax milk in a saucepan, remove from heat and slowly whisk in the lightened color yolks and swerve mixture, and the peaked whites. Once fully combined return to heat and heat through once more prior to chilling. 
A lot of people on the Keto diet take their vacation as a way to splurge and eat whatever you want. It’s important to realize that your body isn’t used to the old way of eating, it’s used to Keto. So, yes – you will most likely gain weight back, and gain it back very quickly. Just make sure you know that what you eat matters. If you are going to have treats, then it helps to make sure that 90-95% of what you are eating is Keto friendly and then include your treats in the other 10% of what you are eating. This will help with the getting to carried away eating non keto foods. 

Dietary fiber refers to nutrients that are not digested by gastrointestinal enzymes. While true fibers are digested, they are not digested in the small intestine like normal carbohydrates, but rather are digested (fermented) by bacteria in the large intestine. True fibers should only be digested by the bacteria in the large intestine. Referring back to the previous example regarding the fitness expos, you can certainly “smell,” and often experience which high fiber bars have some “true” fiber based on the fermentation and digestion.
To figure out the correct amount of fiber for your body, try experimenting. If you’re on the keto diet, start with 15-20 grams of total dietary fiber per day from a mix of soluble and insoluble fiber for several weeks, then consider adding 3-5 grams at a time as needed to see how you feel. Remember that some people actually feel worse when they boost their fiber intake[*][*][*].
IMOs can be made in several ways, but they are primarily derived from a sugar called maltose. IMO is promoted as a prebiotic fiber with a light sweetness profile. Its functional properties (i.e., moisture retention, low viscosity) make it well-suited for nutrition bars, cookies, candies, and the like. In order to fully understand IMOs and how the body processes them, we first need to understand how starches are digested in the body. Starches, also known as polysaccharides, are long and sometimes branched chains of glucose molecules. Initially, starch digestion begins in the small intestine with an enzyme called α-amylase. A-amylase breaks these long glucose chains into much shorter chains, called oligosaccharides, which are composed of anywhere from two to approximately 10 glucose units. Following this, specific enzymes on the brush border of the small intestine break down these oligosaccharides even further, into individual glucose units (monosaccharides) which are then absorbed.
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