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.
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?
"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."
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.

Another significant benefit of the ketogenic diet is that you avoid the big spikes in blood glucose levels caused by excessive carbohydrate consumption. Because some of the benefits of eating dietary fiber come from improved glycemic control, your fiber needs may be further reduced on the keto diet since your glycemic control comes from eating very few carbs.
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.
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.
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.
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!
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.
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. 
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. 
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!
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.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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.

As observed by the graphs above, in contrast to the IMOs in which blood glucose rapidly increased to 125 mg/dL, SCF did not elicit any blood glucose response.[9] In addition, while insulin was elevated during the IMO condition, it actually tended to go down in the SCF condition! Despite the results from the blood glucose and insulin responses, the breath hydrogen assay will distinguish which is a “true fiber.” Our data below clearly indicates that SCF indeed passes into the large intestine, as indicated by the large breath hydrogen response. In stark contrast, IMOs do not.
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.
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