Monthly Archives: February 2019

Which milk on the ketogenic diet?

Which milk can I drink on the ketogenic diet? Is cow’s milk allowed? People who follow the ketogenic or the LCHF diet are often struggling with such questions. Today, let’s try to provide some answers.


Cow’s milk

Unfortunately, cow’s milk falls under the DON’T category. I get ya, somehow you already knew what the answer was. One reason we like cow’s milk is its sweet taste. Two cups of cow’s milk will provide you with as much as 12g of carbs, which is more than half the recommended daily intake. Skimmed milk is usually even sweeter, so pay attention to the nutrition facts.

Throughout the world the use of cows’ milk is declining, the reason being that cows are not treated in a way that would support their well-being – many studies revealed that milk contained prohibited antibiotics, hormonal supplements, and anti-inflammatory drugs. As consumers, we can only hope that the milk we have bought is as pure as possible, however, the quality of milk is usually not checked sufficiently. The fact that many veterinarians decide not to drink milk should alarm us. My advice would be to buy organic milk and dairy products to avoid any unwanted substances in milk as much as possible.

Another concern about cow’s milk is lactose intolerance. Historically, some nations survived severe periods of hunger because cows provided them with the food, which contributes to the fact that those nations still consume a lot of milk products and digest them more easily. Let’s take the example of Scandinavians, 90% of them have no problems with digestion of milk, while only 1% of the Chinese can say the same. On average, 25% of Americans and Europeans suffer from lactose intolerance. Are you one of them? If you have digestive problems after consuming milk or milk products, you probably are. Here, you will be better off without it. As we age, our ability to digest milk declines (starting at 5 years of age) – meaning that the older you are, the less milk you should consume.

Those of you who like to put some milk in your tea or coffee, do not worry if the amount is small since it will not affect your weight loss. I usually have heavy cream in my coffee, but I also do not complicate with small amounts of milk – everything is ok in moderation. If I topped my coffee with vegetable milk, I would probably not drink it with the same pleasure as I usually do – try as I may change it, coffee without cow’s milk for me is just not … coffee.

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Keto Side Effects

Have you recently switched your diet and experienced some unpleasant ketogenic diet side effects?  First of all, I know how you feel. I experienced them too and probably all people that have switched their diet so drastically experienced some too. Fortunately, there are some remedies that can make our lives easier.

Experiencing flu-like symptoms? Feeling tired?

Your body is adapting to burning fat instead of sugar, so it’s a big change. Be patient. Soon you will feel your old self again. In the meanwhile, make sure you drink plenty of water and add some salt to it. Also, make sure you are getting enough B-vitamins (nutritious yeast is a good choice and yummy too). I must say that I never had any problems with my levels of energy and the keto flu, probably because I was filling my plate with vegetables (vegetarian keto…)

Digestive problems

Oh yes, I know this one! Some people complain because of diarrhea (caused by too much protein), but I always struggled with constipation. My digestion has never been very fast, on or off keto, but the ketogenic diet really made it worse. So I drank a glass of apple cider vinegar in the water early in the morning on an empty stomach (quite effective). When that stopped working, I switched to a glass of water with psyllium husks (tastes awful by the way). Finally, I decided on a magnesium supplement (which also helped with my leg cramps).

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