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.
Depending on where you are going on vacation, you may have a measure of control over what you will be eating. For Keto dieters who are staying at a hotel and will be traveling from tourist spot to tourist spot, check with your hotel and see what kind of meal options their restaurant offers or whether there’s a continental breakfast. There may be fewer Keto-friendly options to choose from, but you will likely be able to find something to enjoy. Also, when out traveling, be sure to stop at grocery stores and purchase some Keto-friendly snacks that travel well, such as cured meats or cheeses, which can help keep you from overindulging.
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.
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.
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.
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.
The increased awareness regarding the importance of fiber, in addition to its distinct metabolic effects, has resulted in a surge of companies switching to an alternative fiber known as soluble corn fiber (SCF). Interestingly, SCF has been available on the US market since 2007 and is used in foods and beverages across the Americas, Europe, and Southeast Asia. SCF is produced through an extensive process: corn syrup is exposed to a suite of enzymes for at least 48 hours, some of which are found in the brush border of your small intestine, as well as the pancreas.[5] Notably, a large majority of the corn syrup contains easily digestible carbohydrates; however, a small portion is, in fact, not digestible. At the end of this enzymatic exposure, a stream of digestion-resistant carbohydrates remains and is subsequently filtered several times. The resulting product is a “true fiber” that contains a mixture of α-1,6, α-1,4, α-1,2, and α-1,3 glucosidic linkages, which, as mentioned above, contribute to its low digestibility.
In most cases, if you grab a low-carb snack at random from the grocery store shelf and look at the label, a common nutrient profile contains around 20 grams of carbohydrates, yet maybe 15 of those grams are from “fiber.” The result is five grams of net carbs, right? Not so fast. . . if a Type I diabetic were to consume that bar, cookie, or brownie with the five grams of net carbs, there should not be a need for insulin since, theoretically, there is minimal glucose (blood sugar) entering the system from those five net carbs, which shouldn’t require an insulin response. Unfortunately, theory and outcome do not always match.
The increased awareness regarding the importance of fiber, in addition to its distinct metabolic effects, has resulted in a surge of companies switching to an alternative fiber known as soluble corn fiber (SCF). Interestingly, SCF has been available on the US market since 2007 and is used in foods and beverages across the Americas, Europe, and Southeast Asia. SCF is produced through an extensive process: corn syrup is exposed to a suite of enzymes for at least 48 hours, some of which are found in the brush border of your small intestine, as well as the pancreas.[5] Notably, a large majority of the corn syrup contains easily digestible carbohydrates; however, a small portion is, in fact, not digestible. At the end of this enzymatic exposure, a stream of digestion-resistant carbohydrates remains and is subsequently filtered several times. The resulting product is a “true fiber” that contains a mixture of α-1,6, α-1,4, α-1,2, and α-1,3 glucosidic linkages, which, as mentioned above, contribute to its low digestibility.
In most cases, if you grab a low-carb snack at random from the grocery store shelf and look at the label, a common nutrient profile contains around 20 grams of carbohydrates, yet maybe 15 of those grams are from “fiber.” The result is five grams of net carbs, right? Not so fast. . . if a Type I diabetic were to consume that bar, cookie, or brownie with the five grams of net carbs, there should not be a need for insulin since, theoretically, there is minimal glucose (blood sugar) entering the system from those five net carbs, which shouldn’t require an insulin response. Unfortunately, theory and outcome do not always match.
Skimping on fiber isn’t good for your digestive health, as it feeds the good bacteria in your GI tract, something that benefits you beyond adequate bowel movements. “The digestive tract is where your body’s second brain is, and it’s home to the majority of your immune system,” says Elia. “If you’re following keto, it should be one of your biggest priorities to make sure you get adequate fiber to keep your gut healthy and happy,” she adds. And, she notes, high-fat diets slow digestion and decrease GI motility, so it’s especially important to get enough.

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.
Quick and Easy 10 minutes and 3 ingredients only Jellied Keto Cranberry Sauce Recipe made with Brown Sugar, you will make day after day. This Homemade, Gluten-Free, Low Carb and Grain Free Healthy Sugar-Free Cranberry Sauce Recipe goes perfectly not only on your Thanksgiving table but is a great addition to any meat stews, breakfast jam or filling for your Keto Crepes.
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.
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!
We’ve all seen it on food labels: “Only 2 net carbs” or “Low net carbs.” But what does this truly mean? What are net carbs, and why does it matter? Are all net carbs created equal, or are we stretching those claims a bit too much? After reading through this article, I think you will agree that there is a pressing need to educate on the precise definition of net carbs, and what exactly constitutes a true fiber.
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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?

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).
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In most cases, if you grab a low-carb snack at random from the grocery store shelf and look at the label, a common nutrient profile contains around 20 grams of carbohydrates, yet maybe 15 of those grams are from “fiber.” The result is five grams of net carbs, right? Not so fast. . . if a Type I diabetic were to consume that bar, cookie, or brownie with the five grams of net carbs, there should not be a need for insulin since, theoretically, there is minimal glucose (blood sugar) entering the system from those five net carbs, which shouldn’t require an insulin response. Unfortunately, theory and outcome do not always match.

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.
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!
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.
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[*][*][*].
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