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.

Coconut is an excellent high-fat source of fiber. Did you know that coconut actually has 4-to-6 times the amount of fiber as oat bran? A cup of coconut contains about 7 grams of fiber, along with omega-6 fatty acids, manganese, folate and selenium. When it comes to keto fiber foods, you can eat coconut flakes, coconut chips, coconut flour and coconut oil, too.


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.
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.
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.
Seeds are another high-fiber food that you can eat on keto, but only occasionally to stay in ketosis. Full seeds, ground seeds and seed butters will help to increase your fiber intake and minimize keto flu symptoms like constipation. Plus, they supply important nutrients, including essential fatty acids and protein, and are known to support cardiovascular health.
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.
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.
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.
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.
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.
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.
After I had spent some time thinking about it and reading the labels on every brand of eggnog at Walmart, I decided to try my hand at making my homemade keto eggnog. I won’t lie, I am an eggnog snob, and I have tasted lots of different brands and homemade versions over the year. My favorite brand is Southern Comfort Eggnog, and I have never tasted homemade eggnog that I enjoyed. That’s why I decided not to get excited about this little experiment. I plan to make five different eggnog recipes, and this was my first attempt. I tasted this recipe immediately after making it, and I wasn’t very impressed. Like many eggnogs, I have tried in the past it was bland and didn’t taste like my favorite brand.
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.

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

Eggnog is delicious all year round, but far from keto friendly. However, I found a simple way to mimic the milk that is normally found in eggnog, so that you can’t even tell the difference! If you use heavy whipping cream as the majority of the base and lighten it up with some flax, almond or cashew milk you’ll get the perfect thickness for your eggnog. Aside from the milk the rest is perfectly suited for a low carb diet, including the optional whiskey you add *wink face*.
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