How Can One Possibly Get Enough Fiber Doing Keto?

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One possibly get enough fiber doing keto? Foreign.

This is JJ Virgin, four time New York Times bestselling author, celebrity nutrition expert, and Fitness hall of Famer. I've been on a lifelong quest for answers to the toughest health questions, and now I'm sharing what I found with you. Welcome to Ask the Health Expert. Beverly o', Clock, always Spring from Facebook, asks how can one possibly get enough fiber doing keto? Well, that's an awesome question.

And you can. You just have to really focus on it. I've got some tips for you coming right up. Stay with me.

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All right, just to clear things up, keto is not eating pork rinds and drinking a diet soda right when you're eating keto, it's eating a high fat, optimal protein.

Now, I love the way my buddy.

Dr. Anna Kabeca does it. She does keto green 16 and basically what she's done is added in fiber and alkalinizing greens. Because here's the challenge with keto. Not enough fiber. You nailed it, Beverly. And also very acidic because you don't have enough greens. So we can fix that. Because the cool thing with a lot of these leafy greens is they don't have a lot of carbs. So kick up your greens. But because they don't have a lot of carbs, they actually also don't have a ton of fiber. Let me give you some of the other places you can get fiber from. But let's get the deep green leafies in to help with alkalinizing bonus points. And then here's some places that you can get more fiber without kicking your carbs up too much. First of all, nuts and seeds are a great resource and I especially am going to do a shout out to chia seeds freshly ground flaxseed meal. I love the golden flax and hemp because you're going to get some Omega 3s in there too. And then of course you can do nuts and nut butter and coconut. Speaking of coconut, my dark chocolate Coconut bars have 11 grams of fiber. So that's a easy way to kick up your fiber deliciously, I might add. And I also have my keto bars that do that as well. Another way that you can do this is through avocados. Avocados are like one of the most amazing foods out there because not only are you getting those healthy fats, you're also getting loads of fiber. So that's another one. Let's say that you're doing a keto shake. So you could do some my bone broth protein, coconut milk, add in some avocado in there. And you could also add in, of course, some freshly ground flaxseed meal. So now you've got double fiber there and you can also throw in fiber supplement. So I use my extra fiber as Another way to get in more fiber. You can throw that into sauces too. It's unflavored, so you can throw it in your smoothies, you can throw it in soups, you can throw it in sauces. So you can put it wherever you want to get more fiber in. Because ideally the average person, by the way, they're getting like 9 to 14 grams wimpy. Wimpy of fiber a day. Ideally 50 grams. 35 to me, is sort of like, you know, beginner. We want to get you to 50 plus. But if you're eating a little bit of fiber right now, we don't go from little to lots overnight. That'll make you very unhappy. You do this over time. So bring it up each day. And make sure as you're adding more fiber, you're also drinking a lot more water too, so you can keep it going through you. Fiber is so key critical here for balancing blood sugar, for aiding with detoxification, for helping you feel fuller longer, for giving you poops. You can be proud of. So many things. So I'm so glad you asked about how to get more fiber in when you're doing keto. And again, remember, we want those greens. We want the fiber. So nuts and seeds, avocados, my extra fiber and dark chocolate coconut bars and keto bars are all easy ways to up your fiber while you're still in ketosis.

This is JJ with Ask the Health Expert. I do this five times a week, so make sure you never miss a show by going to subscribetojay.com.

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