Taking fiber during the fast

I take 10 g of plain psyllium husk fiber and I want to double that but spread it out so I only take 10 g at a time. The label says that 5 g of this fiber has 4.5 g of carbs with 4.5 g of dietary fiber. From my Atkins days, I remember that you get to subtract fiber from carbs so in this case it would mean zero net carbs. I have OMAD in the evening and usually take my 10 g of fiber to break the fast. My question is could I take an additional 10 g in the morning, during the fasting period because it nets out to zero carbs?

Answer

How many calories? Fasting is about caloric intake and insulin response, not Atkins-style “net carbs.” If calories are less than 50, it might not affect weight loss, but it will still be considered a “dirty fast.”

Answer

Psyllium husk fiber is soluble fiber and you do get a few (2-3) calories of energy from each gram rather than the typical 5 calories per gram of carbs.

You should keep in mind that 20g in a day is beyond the recommended 3 servings.

If you are trying to spread that out, it seems a reasonable solution would be 10g to break fast before dinner, and 5g before bed or first thing in the morning.

If anything, soluble fiber regulates blood sugar, and the plain psyllium you’re eating doesn’t have any sweeteners. The calories (20-30) are insignificant for weight loss and would be beneficial if they help you not eat beyond your calorie deficit.