Keto and Low-Carb Dairy: The Best and the Worst - Diet Doctor (2023)

what is milk

Dairy products are foods or beverages made from the milk of mammals. In the US and Europe, dairy products made from cow's milk are consumed much more commonly than other types. In some cultures, however, goat and sheep milk are also very popular.

Milk is a relatively nutritious food that contains protein, fat andcarbohydrates:

  • Protein:The two main proteins in milk are casein and whey. About 80% of the protein in milk is casein and the rest is whey.3
  • Fett:Milk contains mostly saturatedSlices. Milk fats are 70% saturated, 25% monounsaturated, 2.5% polyunsaturated, and 2.5% naturally occurring trans fats.45
  • Carbohydrates:Lactose (milk sugar) is the type of carbohydrate found in milk. In your digestive tract it is broken down into the individual sugars galactose and glucose. Glucose then enters your bloodstream and increases blood sugar levels.6

Dairy products made from milk include cream, cheese, butter, and yogurt—and their carb counts are quite different.

Carbohydrate counts of different dairy products

Why are some types of dairy products high in carbohydrates and others low? It depends on how they are processed and how much lactose is left afterward.

In general, milk that has been fermented with bacteria contains fewer carbohydrates than unfermented milk.

The following list includes the number of net carbs per 100-gram (3.5-ounce) serving of various dairy products unless otherwise noted.7

List of carbohydrates

Check out the full carbohydrate list for dairy products

Butter, Ghee:0 grams net carbs
Soft-ripened cheese (e.g. Brie, Camembert):0.5 grams of net carbohydrates
Hard cheeses (e.g. Swiss, Cheddar, Provolone):1-3 grams of net carbs
Semi-hard cheese (e.g. Monterey Jack, Havarti):3 grams net carbs
Plain Greek Yogurt:3 grams net carbs
whipped cream:3 grams net carbs
Cottage cheese:4 grams net carbs
Parmesan cheese:4 grams net carbs
Feta cheese:4 grams net carbs
sour cream:4 grams net carbs
Light cream:4 grams net carbs
Cream cheese:4-6 grams of net carbs
Ricotta Cheese:4-7 grams of net carbs
Whole milk natural yoghurt:5 grams net carbs
Half and half:5 grams net carbs
buttermilk:13 grams net carbsper cup (8 ounces/240 ml)
Milch:13 grams net carbsper cup (8 ounces/240 ml)
Sweetened Yoghurt:10 to 20 grams of net carbs

For example, in making cheese, milk is treated with bacteria that causes the lactose (sugar) to ferment into lactic acid, removing most of the carbohydrates. In addition, the liquid whey produced during processing – which contains protein, water and lactose – is drained off, leaving mainly casein.8

Similarly, when making yogurt, milk is treated with different strains of bacteria that ferment most of the lactose into lactic acid. However, it has slightly more carbs than most cheeses due to some lactose remaining.9

The amount of carbohydrates a yogurt contains is mainly influenced by the fermentation time. The longer it ferments, the more lactose is consumed and the fewer carbohydrates the end product has.

(Video) The best low carb snacks to eat when you are craving

Here are the carb counts for some of the most common dairy products:

Lowest Carbs: (0-3 grams per 100g/3.5 ounces)

  • Butter and Ghee:Butter is made from milk fat and contains only traces of lactose (sugar) and whey (protein).Ghee, also known as clarified butter, has all lactose and whey removed. Butter has only 0.1 grams of carbohydrates and 0.1 grams of protein per 100 grams. So, like ghee, it is essentially carbohydrate-free.
  • Soft-ripened cheese:Velvety brie, camembert, and similar soft-ripened cheeses are among the lowest-carb of all cheeses, with just 0.5 grams of carbs per 100 grams.
  • Hard (aged) cheese:Flavorful hard cheeses like Cheddar, Swiss, and Provolone are very low in lactose. They are extremely keto friendly; Most provide around 1 gram of carbs per 100 grams, although some can have as much as 3 grams.
  • Semi-hard cheese:Halfway between hard and soft cheeses in texture, semi-soft cheeses such as mozzarella, Monterey Jack, and Havarti are versatile and widely available in the United States. They have slightly more carbohydrates than most hard cheeses: about 2-3 grams per 100 grams. Veined blue cheeses like Gorgonzola and Stilton also fall into this category.
  • Plain Greek Yogurt:If you're a yogurt lover, plain Greek yogurt is by far the best choice for a low-carb or ketogenic diet. It has fewer carbohydrates and is thicker than other yoghurts because more liquid whey (which contains the milk sugar lactose) was sieved during processing. Although the number of carbohydrates varies slightly between different brands, Greek yogurt contains about 3 grams of carbohydrates per 100 grams (just under ½ cup) and 5 grams per 170-gram container (¾ cup).10
  • whipped cream:Cream is made by skimming the fat from milk. Although it contains far fewer carbohydrates than milk, it is not a carbohydrate-free food. Whipped cream contains about 3 grams of carbohydrates per 100 grams (about 0.5 grams per tablespoon).

Medium carbohydrates: (4-7 grams per 100g / 3.5 ounces)

  • Feta and Parmesan Cheese:Despite being slightly higher in carbs than other cheeses, feta and parmesan can still pair well with a ketogenic or low-carb diet. Both contain about 4 grams of carbs per 100 grams (about ⅔ to 1 cup), or just over 1 gram of carbs per ounce (30 grams).
  • Light cream:Similar to heavy cream but with a lower fat content, light cream provides 4 grams of carbohydrates per 100 grams, or 0.5 grams per tablespoon.
  • sour cream:The addition of lactic acid bacteria to light cream produces a pleasantly tart sour cream. It also thickens the end product without changing the carbohydrate content: 4 grams per 100 grams.
  • Cottage cheese:Cottage cheese is made by adding acidic bacteria to milk, causing the casein to coagulate and creating curds, which separate from the whey. This curd gives cottage cheese its lumpy appearance. It contains about 4 grams of carbohydrates per 100 grams (about 1/2 cup).
  • Half and half:This popular, aptly named milk jug contains 50% milk and 50% cream. It provides about 5 grams of carbohydrates per 100 grams, or 0.6 grams per tablespoon.
  • Whole milk natural yoghurt:Like Greek yogurt, whole milk plain yogurt is made with bacteria that ferment most of the lactose in milk into lactic acid. Because it's not strained, it retains slightly more carbs than Greek yogurt: about 5 grams per 100 grams, or 9 grams per 170-gram container (¾ cup). Exact carb numbers vary from brand to brand.
  • Kefir:Similar in taste to yogurt, kefir is a thick drink made by fermenting milk with a combination of bacteria and yeast. The carbohydrate content varies between 4 and 7 grams per 100 grams depending on the production.
  • Ricotta Cheese:Smooth, slightly sweet ricotta was traditionally made from the liquid whey left over from making hard cheese. Today it is made from fresh whole milk and vinegar. Whole milk ricotta contains about 4 to 7 grams of carbohydrates per 100 grams (about ½ cup), although this can vary by brand. Low-fat guys usually have more carbs.
  • Cream cheese:Although its name might suggest that it's extremely low in carbohydrates, cream cheese actually provides around 5-7 grams of carbohydrates per 100 grams. It's made by adding lactic acid bacteria to a combination of milk and cream and then heating the mixture, creating a rich , creamy texture is created. It can be a good choice for a keto diet when consumed in modest amounts.

Highest carbs (12-25+ grams of carbs per cup)

  • Milch:Although the amounts of fat vary, the carbohydrate counts are the same for all milks: whole, low-fat, and non-fat (skimmed) milk: about 12 grams per cup (250 mL).
  • buttermilk:Despite its name, buttermilk is actually pretty low in fat — and high in carbohydrates. In fact, it contains the same 12 grams of carbs per cup as other milks.
  • Sweetened or fruit-flavored yogurt:Unsurprisingly, sweetened yogurts are very high in carbohydrates: 20+ grams per 170-gram container (¾ cup).
  • Light yoghurt:What about "light" or "light" yogurt? Although marketed to health-conscious consumers, many light yogurts contain added sugars. Be sure to read labels. Some brands of "light" yogurt contain 18 or more grams of carbohydrates per 170-gram (¾-cup) container.

What are the benefits of consuming dairy on a ketogenic or low-carb diet?

There are many reasons to include dairy in a low-carb lifestyle.

Many low-carb dairy products are high in protein

Get Appropriateproteinis important for good health. Eating more protein — including milk protein — can help you feel full and can slightly boost your metabolism, making it easier to achieve and maintain weight loss.11Additionally, high protein and dairy diets show promise to help lose fat mass while building lean muscle mass.12

Most hard and soft cheeses are good options for protein, as they contain about 6 to 8 grams of protein per ounce (30 grams), or 18 to 25 grams per 100 grams.

Which cheese has the highest protein content? That honor goes to Parmesan, which packs an impressive 35 grams of protein per 100 grams of cheese.

Greek yogurt is also quite high in protein, with many brands providing 15 to 18 grams of protein per 175-gram (¾ cup) container.

Milk provides important vitamins and minerals

Cheese and yogurt are high in several important nutrients, including vitamin A, vitamin K2, vitamins B6 and B12, and zinc.

Dairy products have a reputation for being an excellent source of calcium, although some types contain more than others. Getting enough calcium from dairy products has been shown to reduce the risk of fractures.13

Hard cheeses contain the most calcium, with parmesan providing about 1,000 mg, and Swiss and cheddar closely following with 720 to 790 mg per 100 grams each.14

Nevertheless, all types of cheese and yoghurt provide decent amounts of this important mineral. So choose the dairy products that you like to eat the most. You can also get calcium from non-dairy foods.15

Milk consumption has been linked to good health

For the past several decades, we've been advised to limit our intake of butter, cream, and cheese, as they're high in themsaturated fat, which has been thought to increase the risk of heart disease.

However, based on most research to date, this recommendation appears to have been largely unfounded.16

In fact, high-fat fermented milk products like cheese and yogurt appear to have neutral effects on heart health and may even reduce the risk of heart disease.17

Full-fat dairy also provides conjugated linoleic acid, a naturally occurring trans fat that early research suggests may improve cardiovascular risk markers.18However, more studies are needed to confirm this positive association.

(Video) The best high-protein dairy for weight loss

Finally, a 2017 systematic review of 52 clinical trials concluded that consuming dairy products may help lower inflammatory markers in people with metabolic diseases like diabetes and obesity.19A similar 2020 review found that dairy products have neutral-to-positive effects on inflammatory markers in healthy people and those with metabolic diseases.20

Milk is tasty and filling

There's no denying that many dairy products are delicious and can even make other foods taste better. For example, topping vegetables or lean steak with butter or a cream sauce can make a huge difference in the palatability and flavor of your meal.

IfDr Bret Scher, Medical Director of Diet Doctor, likes to say, "If you don't like broccoli or spinach, I think you probably haven't cooked them properly in butter and sprinkled with real salt!"

Cheese can not only taste good, it can also be very filling. In a randomized controlled trial (RCT), cheese was found to reduce hunger and trigger the release of "satiation hormones" more than cream or whipped cream.21

Interestingly, a 2017 systematic review of 13 RCTs in adults found that although all types of dairy products appeared to increase satiety and reduce hunger, this did not result in decreased mealtime intake later in the day.22However, these studies were conducted on people who ate a high-carbohydrate diet.

Unfortunately, no studies have compared a low-carb, dairy-containing diet to a dairy-free diet at this time.

What are the potential downsides of eating dairy on a low-carb or ketogenic diet?

Some dairy products can raise insulin levels

Of the three macronutrients - protein, carbohydrates and fat - carbohydrates have been shown to raise blood sugar levels by far the most.23And when blood sugar rises, it causes your pancreas to release insulin.

Because lactose (milk sugar) is broken down into glucose during digestion, eating dairy products high in lactose can increase both blood sugar and insulin levels.

So if your goals include keeping insulin levels low, it's probably best to avoid milk, flavored yogurt, and other types of dairy products that are high in lactose.

But even some keto-friendly dairy products, like cheese, raise insulin levels a bit. In this case, it's not the carbs, but the protein - or more specifically, the amino acids - that are causing insulin levels to spike.

Why is this happening? During digestion, protein is broken down into individual amino acids, which are absorbed into your bloodstream. This causes your pancreas to release insulin, which helps the amino acids get into your muscles.

In fact, this happens with all protein foods, albeit some more than others. For example, hard cheese raises insulin more than eggs but less than fish and beef. Yet all four of these protein foods raise insulin levels far less than carbohydrate foods.24

Also, the whey protein in dairy products absorbs faster than the casein.25Therefore, consumption of whey-containing milk products can increase blood insulin levels faster than fermented milk products that no longer contain whey.26

What about butter and cream? Because they're very low in protein, they have minimal to no effect on insulin levels.

(Video) Keto Diet Dairy (Milk, Yogurt & Cheese) Explained By Dr. Berg

One thing to keep in mind, however, is that small, transient insulin spikes after protein-rich meals are unlikely to have the same negative health effects as chronically elevated insulin levels.27

Dairy products can cause cravings

Although dairy products are often viewed as filling, some people find that consuming them triggers cravings for more.28One piece of cheese leads to the next, then to the next. For some, it may seem almost impossible to stop eating.

This doesn't happen to all, or probably even most people. And there isn't much high-quality research on the subject.

Still, there is some debate as to whether dairy products have addictive tendencies.29

While the science is inconclusive, clinical experience shows that dairy products can make some people want to eat more and effectively avoid hunger stimuli.30

Too much dairy can lead to weight loss31

Cheese, cream and whole milk yoghurt are very tasty. Unfortunately, the downside to being so delicious is that they can be overconsumed very easily.

Yes, these foods generally go well with a low-carb or ketogenic lifestyle. But eating too much of it can potentially cause aweight loss stall– whether through too many calories, too many carbohydrates or a combination of both.

Some low-carb clinicians advise their patients to eat these foods in moderation. For example, Dr. Eric Westman on his No Sugar, No Starch Diet to limit cream of all types to less than 2 tablespoons per day and all types of cheese to less than 4 ounces (116 grams) per day. Those are still pretty generous amounts.

For some people, it may be helpful to further limit or even eliminate dairy products when weight loss is slowing or faltering.

Dairy products can make acne and other skin problems worse

Can dairy cause or worsen acne? For some people it might be. Dairy has been shown to increase insulin-like growth factor 1 (IGF-1), a hormone that increases sebum production and has been shown to play a major role in acne.32

Observational studies in children, adolescents, and young adults suggest that all types of dairy products, including cheese and yogurt, can be problematic for those struggling with acne.33

Read our full guide,Can ketogenic or low-carb diets improve acne?

Some people may be sensitive to dairy products

Dairy products can cause digestive problems or other symptoms in certain people.
The most common problem associated with dairy products is lactose intolerance, which occurs in people who lack the enzyme lactase.

Without this enzyme, lactose cannot be properly digested and absorbed. Instead, it enters the colon and causes abdominal pain, bloating, gas, nausea, and/or loose stools.

(Video) The Worst & Best Carb (Carbohydrate) on Keto Diet – Dr. Berg

Lactose intolerance is widespread. It is believed to affect up to two-thirds of people worldwide. However, it is significantly less common in people of European descent.34

People with lactose intolerance can usually tolerate low-lactose dairy products like cheese or yogurt without any problems, although some may be sensitive to even the small amounts of lactose in these foods.

Sometimes people develop an allergy to one or more proteins in milk. Although somewhat common in children, true cow's milk allergy is rare in adults.35Those with milk allergies may experience symptoms such as hives, indigestion, vomiting, and even anaphylaxis after consuming dairy products.

There is evidence that certain individuals may be sensitive to A1 beta-casein, the most common type of protein in cow's milk, which can lead to digestive symptoms similar to those of lactose intolerance.36

Sheep and goat milk products, as well as dairy products from cows that produce A2 beta casein milk, may be easier to digest for people with an A1 beta casein sensitivity. However, this topic requires further studies.

Should You Eat Dairy While on a Ketogenic or Low-Carb Diet?

As with many foods, the reaction to dairy products is very individual.

Most people can easily include cheese, butter, Greek yogurt, and other low-carb dairy on a keto diet. And there's a wide range of keto-friendly dairy products to try and enjoy.

Of course, if you have a milk allergy, which is rare in adults, you should avoid dairy products.

If you're lactose intolerant, you may be able to enjoy small amounts of cheese, butter, and other low-lactose dairy products. However, if you are already reacting to small amounts of lactose, it may make sense to avoid dairy products altogether.

Trying dairy-free can also be a good idea if you find that dairy triggers cravings, is difficult to eat in moderation, or seems to cause a rash or other symptoms. Wait about three to four weeks as it may take some time before you notice any improvement.

During your milk break you can enjoy coconut cream or almond cream in coffee or tea. Diet Doctor also has several delicious onesdairy free recipesAnddairy free meal plans.(Not a member?Sign up for a 30-day trialto try our meal plans and get access to other great member content.)

If you've experienced weight loss but don't want to completely eliminate dairy, try limiting yourself to a few tablespoons of heavy cream and a few ounces of cheese a day.

With a little experimentation, you'll soon find out what types and amounts of dairy products work best with your own ketogenic or low-carb lifestyle.


Is it bad to have dairy on keto? ›

As long as you have no allergy or sensitivity, whipped or sour cream, rich cheeses, full fat and thick yogurts can all be a part of your nutritional ketogenic diet.

Do doctors recommend low-carb diets? ›

Low-carb diets that focus on healthy sources of carbs, fat and protein may help lower the risk of type 2 diabetes and heart disease. In fact, almost any diet that helps you shed excess weight may improve blood sugar and cholesterol levels, at least in the short term.

What is the #1 keto mistake? ›

Mistake #1: Too much protein, not enough fat

Most healthy individuals require between 1.5 and 1.75 grams of protein per kg of 'reference body weight' (Phinney 1983, Davis 1990) to maintain lean body mass and function during a ketogenic diet. Intakes above 2.0 g/kg reference weight show no additional benefit.

What do most doctors think of the keto diet? ›

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

What can I replace dairy with on keto? ›

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk — along with half-and-half and heavy cream — are all keto-friendly milk options.

Should I have dairy or no dairy on keto? ›

Most people can include cheese, butter, Greek yogurt, and other low carb dairy products on a keto diet without any issues. And there are a wide variety of keto-friendly dairy foods to savor and enjoy. If you have a milk allergy, which is rare among adults, you should obviously avoid dairy products.

Do cardiologists approve of the keto diet? ›

Recommendations for heart patients on the keto diet

It's possible some patients might benefit from the keto diet, but some might get worse,” says Dr. Tang. Because of the potentially harmful effects of the keto diet on heart patients, Dr. Tang and other heart failure specialists advise taking a less-strict approach.

What diet do doctors recommend the most? ›

Mediterranean Diet, DASH Diet, and Flexitarian Diets Remain the Best Diets of 2023. All three diets are highly recommended by doctors because of their known health benefits. “The Mediterranean eating plan doesn't have a set calorie range or portion guidelines, which is why it can fit almost anyone's needs.

Do doctors approve of keto diet? ›

Researchers have shown that the ketogenic diet can accelerate weight loss for the short term—and that's what it's meant for. Accordingly, 20% of doctors surveyed recommended this diet for short-term weight loss, compared with only 5% who recommend it for optimal health.

What foods can you eat unlimited on keto? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

How much bacon can you eat on keto? ›

While this bacon is sugar-free, it's loaded with protein and contains fat, making it fit perfectly into a keto diet—two slices of cooked bacon only contain six grams of fat and six grams of protein.

What is the bad side of keto? ›

A ketogenic diet may benefit some people, such as those with obesity or type 2 diabetes and children with epilepsy. However, it can cause some side effects, including the “low carb flu,” leg cramps, bad breath, and digestive issues, especially in the first few days or weeks.

Who should not do keto diet? ›

In particular, it's not recommended for pregnant and breastfeeding women or those with certain health conditions, like IBS, osteoporosis, or kidney problems. The keto diet can improve markers of health — such as cholesterol and other blood fat levels — in people with obesity without major side effects.

What do nutritionists say about keto diet? ›

Keto is detrimental to heart health and gut health.

LDL cholesterol may increase to a high risk level depending on the composition of a keto diet. High fat diets, over a prolonged period, can also predispose individuals to develop gallstones, which in some cases, ironically, would impact fat digestion and absorption.

Do any celebrities follow the keto diet? ›

Melissa McCarthy, Al Roker, and Savannah Guthrie are among the celebrities who have used the popular ketogenic diet to drop unwanted pounds.

Can you eat oatmeal on keto? ›

No, oatmeal is not recommended on the keto diet as it is naturally high in carbohydrates. Instead, you should opt for low-carb alternatives like almond flour and coconut flour.

Why is cheese OK for keto but not milk? ›

Cheese is an ideal keto food due to its high fat, moderate protein, and low carb content.

Can you do keto without dairy and eggs? ›

You don't need eggs, meat, or dairy to live a keto lifestyle. The easy vegan keto recipes below will show you how to easily prepare breakfast, lunch, snacks, and dinner without using eggs, cream, or cheese.

Can you eat peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Does too much dairy kick you out of ketosis? ›

Some foods, like milk or yogurt, can contain up to 24 grams of carbohydrates and can knock dieters out of ketosis.

Can I eat Greek yogurt on keto? ›

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (33, 34 ).

Does keto raise your cholesterol? ›

Additionally, keto can lead to a sudden surge in LDL and triglycerides, the “bad” cholesterol, when the diet is initiated, a surge that may level out after weeks and months.

How long is it safe to stay on keto diet? ›

The majority of medical professionals recommend three months as the outside limit for a keto diet. Some say do say, though, that cyclical keto program (for example, three months on and one month off), can safely be followed for longer periods.

Does LDL cholesterol go up on a keto diet? ›

In some cases, the keto diet may raise total and LDL cholesterol levels higher in the short term. However, research suggests that both total and LDL cholesterol levels fall in the long term, while HDL cholesterol levels appear to rise ( 7 , 8 , 9 ).

What are 3 diets Experts say to avoid? ›

The 6 Worst Diets for Sustained Weight Loss in 2022
  • Carnivore Diet. The carnivore diet requires eating mostly meat (along with some eggs and fat, like cheese). ...
  • Whole30. There's nothing wrong with the foods that Whole30 asks you to eat, like fresh fruit and veggies. ...
  • Keto Diet. ...
  • Atkins. ...
  • Paleo-Vegan ('Pegan') ...
  • Cleanse Diets.
Jan 11, 2022

Who has the healthiest diet in the world? ›

These are the healthiest cultures and diets in the world
  • The Mediterranean diet. The Mediterranean Diet has long been touted as one of the world's healthiest diets. ...
  • Japan. Japan has one the world's longest life expectancies and it 05/be due to its diet. ...
  • South Korea. ...
  • France.

What is the world's healthiest diet? ›

Named one of the healthiest diets in the world, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry—lean protein sources—over red meat. Red wine is consumed regularly but in moderate amounts.

What doctors recommend for weight loss? ›

Six weight-loss drugs have been approved by the U.S. Food and Drug Administration (FDA) for long-term use:
  • Bupropion-naltrexone (Contrave)
  • Liraglutide (Saxenda)
  • Orlistat (Xenical, Alli)
  • Phentermine-topiramate (Qsymia)
  • Semaglutide (Wegovy)
  • Setmelanotide (Imcivree)

How do I protect my kidneys on a keto diet? ›

Five steps for preventing kidney stones
  1. Control sodium intake.
  2. Stay hydrated.
  3. Limit the intake of animal protein.
  4. Avoid stone-forming food.
  5. Avoid vitamin C supplements.
Jul 14, 2020

Which is healthier keto or Atkins? ›

However, research tends to favor keto, concluding that it provides more effective weight loss compared to Atkins. Since Atkins allows higher carb intake during later phases, the long-term metabolic changes associated with keto are not present, so your body continues to burn carbs for fuel.

What will one cheat day on keto do? ›

Having a cheat day on keto will very likely bring you out of ketosis, and it can take up to about a week to get back to using fat for energy.

What foods keep you full the longest keto? ›

However, there are plenty of low- foods that will keep you full on the keto diet, like eggs, almonds, and coconut oil.
Just because you're cutting carbs doesn't mean you should be starving.
  1. Eggs. Chris Jackson / Getty. ...
  2. Almonds. Hollis Johnson. ...
  3. Avocados. ...
  4. Cream Cheese. ...
  5. Coconut oil. ...
  6. Butter. ...
  7. Sardines. ...
  8. Peanut or almond butter.
Oct 16, 2018

What foods will not kick you out of ketosis? ›

10 Keto-Friendly Snacks That Were Always Keto
  • Hard-boiled eggs and a handful of almonds.
  • Red pepper strips with guacamole.
  • Celery sticks with peanut butter.
  • Hard cheddar cheese and salami.
  • Cucumbers with smoked salmon and cream cheese.
  • Ham and pickle roll-ups, with deli meat ham, cream cheese, and dill pickles.

How many eggs a day on keto? ›

Eggs form a key component of the Keto diet, with wellness site Healthline suggesting people following the plan should look to eat at least six whole eggs per day. Packed with nutrients, eggs are widely available and versatile.

Can you just eat eggs and bacon on keto? ›

Bacon and Eggs is a classic breakfast favorite, especially for those on a paleo, low carb or keto diet. This Low Carb Bacon and Eggs breakfast in a skillet is perfect for any day of the week when you want to switch things up.

Can you have pickles on keto? ›

Pickles can be keto-friendly as long as they don't contain added sugar. In general, you should select dill or sour pickles but avoid sweet, candied, and bread and butter ones.

Is keto hard on kidneys? ›

In addition to increasing your chances of developing chronic kidney disease, research has linked the keto diet to an increased decline in kidney function for those who already have chronic kidney disease.

Can keto damage your stomach? ›

Some research notes that the keto diet could damage the concentration and composition of your gut bacteria. One 6-month study in 217 people linked a high-fat diet to several unfavorable gut changes, including increased inflammation and reduced beneficial fatty acids ( 9 ).

What kind of bread is keto friendly? ›

Cloud bread, or oopsie bread, is very popular with low-carb and keto dieters. Cloud bread is a protein-rich alternative to regular bread and makes an excellent sandwich base or English muffin replacement. There are various recipes for cloud bread, but a simple version is as follows.

How much is too much dairy on keto? ›

Most people can tolerate dairy just fine on a ketogenic diet, but moderation is the key. Stick to no more than 1-2 ounces of cheese (and factor in protein content) or cream per meal.

What kind of dairy can I eat on keto? ›

If the dairy you choose to eat has minimal carbohydrates and is without added sugar, you can enjoy it within the bounds of a keto diet.
  • Butter. ...
  • Hard and soft cheeses. ...
  • Whipping cream. ...
  • Cream cheese. ...
  • Cottage cheese, sour cream, and Greek yogurt.
Nov 24, 2020

Can dairy cause weight gain on keto? ›

"The only way someone would gain weight on the keto diet is if they binged on high calorie foods for an extended amount of time, such as full-fat dairy, avocados, coconut oil, fatty cuts of meat, and nuts," board-certified cardiologist, Dr. Luiza Petre told Insider.

Does dairy stall weight loss on keto? ›

Full-fat dairy and most nuts are allowed on the keto diet, but too much of either can stall your progress. Dairy, such as rich cheeses or cream in coffee, can be easy to over-consume. And it can be hard to just eat a few tasty, salty nuts. Reduce or eliminate both, and you may break your stall.

Does dairy cause inflammation keto? ›

Conventional ketogenic diets are loaded with high-fat dairy products, but many people have an inflammatory response to dairy products. In fact, next to gluten, dairy is one of the most common food allergens in our society and one of the most inflammatory foods in our modern diet.

Can I eat unlimited cheese on keto? ›

One of the perks of a keto diet, followers say, is that cheese is not off-limits. In fact, cheese is basically the perfect keto food: high-fat, moderate-protein, and low-carb.

Is Greek yogurt allowed on keto? ›

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (33, 34 ).

Why is cream keto but not milk? ›

Keto is all about prioritizing fats and reducing carbs, and since cream is the fat that rises to the top during the milking process, cream has a higher fat, lower-carb ratio and is preferable to milk for keto. Compared to cream, milk has higher amounts of lactose, which is the natural sugar found in milk.

What milk has no sugar or carbs? ›

Milkadamia Unsweetened Milk is the delicious, rich, and smooth milky taste you love without any of the sugar. It offers 3.5g fat per cup with 1g protein and 0 grams of carbohydrates.

Why am I not losing weight on 16 8 fasting? ›

You're eating too much during your eating window.

“If you end up consuming the same number of calories (or more) during your eating windows as before you started intermittent fasting, then you won't lose weight.”

Why am I not losing weight on keto anymore? ›

You're eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis — a metabolic state in which your body burns fat for energy instead of glucose — carbohydrate intake must be drastically reduced.

Why am I gaining weight so fast on keto? ›

People who consume too many calories may gain weight, even if they are in a state of ketosis. High fat foods tend to contain many more calories than foods that are high in carbohydrates and proteins. It is, therefore, important that people keep track of the number of calories that they consume.

What happens when you stop eating carbs and dairy? ›

You Might Get the “Keto Flu”

Ketosis can lead to weakness, fatigue, dizziness, and headaches, which can feel a lot like flu symptoms. More serious side effects can happen too, like stomach pain, nausea, and vomiting.

Does cutting dairy reduce belly fat? ›

Eliminating dairy can help with weight loss. Milk, plain yogurt, and other unsweetened dairy products contain lactose, a natural sugar, while other dairy products may contain added sugar. If you're trying to lose stubborn belly fat, eliminating all sugar can really help.

Can you do keto without eggs and dairy? ›

You don't need eggs, meat, or dairy to live a keto lifestyle. The easy vegan keto recipes below will show you how to easily prepare breakfast, lunch, snacks, and dinner without using eggs, cream, or cheese.


1. What You Know About the KETO DIET Is WRONG! This Is What NEW STUDIES Are Showing | Dr. Steven Gundry
(Tom Bilyeu)
2. Best and Worst Forms of Dairy on Keto
(Thomas DeLauer)
3. LOW FAT vs LOW CARB DIET: Who Are the Best & Worst Diabetes Doctors?
4. This Food is WORSE than Sugar on a Keto (Low Carb) Diet
(Dr. Becky Gillaspy)
5. Dairy Free Keto Diet Tips by Dr. Berg
(Dr. Eric Berg DC)
6. Dr. Paul Mason - 'Low Carb from a Doctor's perspective'
(Low Carb Down Under)
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