First off, there’s the taste. Consumers want to have their cake and eat it too. At the end of the day, if the sweet indulgence tastes more like a bar of chalk, then there is a high probability that consumers will not be running out to buy it. In my opinion, most companies have nailed this aspect down to some degree. The majority of bars, cookies, or other low-carb snacks that I have tried actually taste really good. However, even if a product can meet the consumer standards with respect to taste and quality, the true separation occurs at the level of fiber source. The buzz words “high-fiber” and “low net carbs” are exploding in today’s society. Thus, companies are attempting to find ways in which they can add fiber to their products, thereby boosting their nutritional profile and simultaneously decreasing the number of net carbs. This now prompts the question: are all fiber sources nutritionally the same, and if not, what does this mean for the consumer?
Alex is editor in chief of Bodyketosis, an author, low-carb enthusiast and a recovering chubby guy who reclaimed his health using the ketogenic lifestyle. The need for the keto life began after his aunt and cousin were diagnosed with type 2 diabetes and he was next in line. Through personal experience and extensive scientific research, Alex offers insightful tips for everything keto.
Psyllium husk is a type of fiber commonly used as a gentle, bulk-forming laxative. With no net carbs and a whopping 7 grams of fiber per two tablespoon serving, ground psyllium is an easy way to increase fiber intake on the keto diet. “It works great as a binding agent in recipes,” Yule says. “Just make sure to consume it with plenty of water, coconut water, or juice to avoid dehydration.” Add a tablespoon to your beverage, and you’re good to go.
This recipe has been highly requested as of late, so we figured we should have our go at it so you can enjoy the holidays to their full extent this year! Our Keto Eggnog is not only easy to make, but replicates the eggnog you use to drink pre-keto to a tee. I’ll be honest, I’ve never had eggnog, but Matt used to drink it every year and couldn’t stop raving about how exact our keto version tastes. Matt isn’t quick to give a compliment so I think it’s safe to assume we have a winner with this recipe!
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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[*][*][*].

That was the best time ever. As I remember I used to pour it into a tiny small glasses – as all the adults did – and kept licking throughout the whole time. Never ever would I ever leave the glass dirty. I have always made sure I lick the whole glass from each side to get every little tiny drop of it. My mum was not really pleased with my way of cleaning the glasses, but I just could not help it. I had to. I had to get the last drop.
Keto Diet practitioners who overeat a little on vacation shouldn’t chastise themselves too harshly. Life is about balance, and the Keto Diet helps practitioners regain control over their eating habits, but it shouldn’t be an overbearing burden. As long as you can get back to your diet plan after vacation, and you don’t use your holiday as an excuse to go back to your old way of eating, eating outside of what your Keto Diet plan recommends doesn’t have to be a huge problem.
In contrast insoluble fiber, which does not dissolve in water, is inert to digestive enzymes in your upper gastrointestinal tract. While some forms of insoluble fiber (like resistant starch) can ferment in your colon, most insoluble fiber moves through your digestive system relatively unchanged, absorbing water as it goes, eventually adding bulk to your stool and easing your bowel movements. 

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. 
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. 

Breath Hydrogen is an assay that indicates in “real-time” whether or not a particular nutrient is being digested. Upon consumption of a standard carbohydrate (e.g., rice), you can see that it is broken down in the small intestine, and, subsequently, blood glucose rises. If the carbohydrate is not digested in the small intestine, it moves into the large intestine. This indicates that it is a “true fiber.” In the large intestine, bacteria digest the fiber through a process called “fermentation.” In doing so, the bacteria produce hydrogen ions (H+) that circulate into the bloodstream, through our lungs, and is then exhaled outward. We monitored a subject consuming either IMOs or SCF respectively and then tracked the variables listed above for 150 minutes following consumption.
This topic is very personal to me. I have family members who are severely overweight, some of whom are diabetic, and others who are dealing with a multitude of autoimmune diseases. The only thing that upsets me more than misleading supplement facts (an article for another day) is misleading information that is placed on nutritional labels, which can often leave the consumer unaware of the metabolic response that food actually has on the body.
i am an eggnog fangirl too! i like to separate the egg yolk from the whites, blend everything except the whites, whip the egg whites till stiff then fold into the nog for a frothier fuller experience. nutmeg ground on top, of course! i never tried whipping the cream first. might be a little too thick, but also could be fun! esp if you use this to top coffee w a little rum or keto kahlua!
Going on vacation is exciting, until you realize you just started the Keto diet. When you’re headed on vacation, believe it or not, but there are tons of ways you can stick to the Keto diet. Many people would agree when someone says that Keto is a way of life and not just a diet. Before you start on your vacation, you’ll need to keep this in mind. Don’t stress about eating keto when you are on vacation, it is fairly easy to keto on vacation! 

Breath Hydrogen is an assay that indicates in “real-time” whether or not a particular nutrient is being digested. Upon consumption of a standard carbohydrate (e.g., rice), you can see that it is broken down in the small intestine, and, subsequently, blood glucose rises. If the carbohydrate is not digested in the small intestine, it moves into the large intestine. This indicates that it is a “true fiber.” In the large intestine, bacteria digest the fiber through a process called “fermentation.” In doing so, the bacteria produce hydrogen ions (H+) that circulate into the bloodstream, through our lungs, and is then exhaled outward. We monitored a subject consuming either IMOs or SCF respectively and then tracked the variables listed above for 150 minutes following consumption. 

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.
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. 

Breath Hydrogen is an assay that indicates in “real-time” whether or not a particular nutrient is being digested. Upon consumption of a standard carbohydrate (e.g., rice), you can see that it is broken down in the small intestine, and, subsequently, blood glucose rises. If the carbohydrate is not digested in the small intestine, it moves into the large intestine. This indicates that it is a “true fiber.” In the large intestine, bacteria digest the fiber through a process called “fermentation.” In doing so, the bacteria produce hydrogen ions (H+) that circulate into the bloodstream, through our lungs, and is then exhaled outward. We monitored a subject consuming either IMOs or SCF respectively and then tracked the variables listed above for 150 minutes following consumption.


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.

Walk around any fitness expo, or even down the “snack bar” aisle of a grocery store, and you are bound to see many varieties of low carb, high protein bars, cookies, candies, and everything in between. Protein bars are in the mainstream right now, and they seem to be everywhere, from the local grocery store to the airport, and even gas stations. Companies have mastered the ability to create something that is pleasing to both the eye and the pallet (i.e., flavors like chocolate chip cookie dough, birthday cake, chocolate brownie, peanut butter, etc.), yet provides ample protein while “low” in carbohydrates. If you attend any fitness or food-related expo, you are very aware that the booths with the longest lines are the ones that are sampling their latest protein bars or “high protein, low carb” treats (cookies, brownies, ice creams, etc.). Nonetheless, in a red ocean market (i.e., market ran by competing industries) that is flooded with these “healthier and high-protein” alternatives, what truly separates one product from another?
In contrast insoluble fiber, which does not dissolve in water, is inert to digestive enzymes in your upper gastrointestinal tract. While some forms of insoluble fiber (like resistant starch) can ferment in your colon, most insoluble fiber moves through your digestive system relatively unchanged, absorbing water as it goes, eventually adding bulk to your stool and easing your bowel movements.
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. 
"Once you have a kitchen, you have control over what you purchase and what you eat," Addison Johnson wrote on Dietingwell. "An added benefit of this style of travel, other than the fact that you can stick to your keto diet effectively, is that you get to experience the local side of life. Going to grocery stores, choosing from local ingredients, and cooking for yourself will help make you feel like you’re a part of the culture, instead of only a visitor."
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. 
Not all the extra ingredients are keto friendly. Some of the dressing mixes are high in carbs as well as some of the extra ingredients such as tortilla strips and croutons. Depending upon how many carbs you eat in a day you may want to avoid those mixes, or at least remove some of the ingredients, and stick with the mixes that only contain salad greens.
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