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Milk is a staple of the American diet, so naturally, people who are looking to adopt a ketogenic diet may wonder if they can still enjoy it while staying within the guideline of their diet. The answer is a bit complex, so let’s break it down.

Keto Diet and Milk Macros

The ketogenic diet is a high-fat, low-carb diet that requires you to drastically reduce your carbohydrate intake. The goal is to put your body in a state of ketosis, which means that your body is burning fat for fuel instead of relying on glucose from carbohydrates. To enter ketosis, you need to keep your carbohydrate intake to less than 50 grams per day, but ideally, it should be closer to 20-30 grams.

One cup of whole milk contains about 12 grams of carbohydrates, which means that it could quickly eat up a significant portion of your daily allowed carbs. Some people may be able to fit it into their daily allowance, but it would not be a wise choice for those who are just starting or want to stick with a stricter routine.

Low-Carb Milk Options for the Keto Diet

Thankfully, there are plenty of alternatives to milk that work better for those following a ketogenic diet. Unsweetened nut milk like almond, coconut, or cashew milk, and hemp milk are all low in carbs and contain healthy fats that can help keep you feeling full and satisfied. Some brands even have zero carbs, making them a great choice for anyone on a strict diet plan.

If you prefer dairy, you can still opt for some milk-like beverages such as heavy cream, half and half, or sour cream. While these options are higher in fat and calories, they are also low in carbohydrates and protein, which makes them a great choice for the keto diet. If you have lactose intolerance, you can still enjoy milk-like beverages made from lactose-free milk, such as lactose-free whole milk or lactose-free half and half.

Conclusion

Milk is a beloved beverage, but it’s not the best choice for those following a ketogenic diet. One cup of whole milk contains about 12 grams of carbohydrates, which could quickly eat up a significant portion of your daily allowed carbs. However, there are plenty of alternatives like unsweetened nut milk, or dairy cream-based beverages to get you through your day. Remember to keep track of your carbohydrate intake, stay hydrated, and consult with a healthcare professional before starting any diet changes.

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