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.

Almond milk

It’s ideal for the ketogenic diet. Unsweetened almond milk (be careful when you buy, there are many sweet varieties) contains only 1g of carbohydrates. But this goes both ways – remember that we usually like milk because it is so sweet? Well, that tells you a lot about the taste. You can improve it by adding various aromas (sweetener, vanilla extract, cinnamon, etc.) to improve its taste.

Benefits for health
Almond milk has many benefits for health: it reduces blood pressure, supports a healthy heart, muscles, and bones, improves kidney function and the appearance of our skin; because of its vitamin A content, it enhances vision and more. If you are not allergic to nuts, you can not go wrong by using almond milk.

The best thing about this milk is that you can prepare it yourself.

You will need:

1 cup of almonds

2 cups of water

sweetener, aromas, and spices as desired

  • Soak the almonds overnight.
  • Rinse them, put them in a blender and cover with fresh water.
  • Blend well to create a white liquid.
  • Strain the milk through a nut-milk bag or cheesecloth, squeezing well to extract the extra liquid
  • Add artificial sweetener, vanilla extract or cinnamon 
  • Do not dispose of the pulp – dry it in the oven at a lower temperature (100 ° C) and you will get almond flour.


Coconut milk

It is very healthy, but not very suitable for weight loss. Nutrition facts of canned coconut milk show that 2 cups contain 4g of carbs and 36g of fat. While this is the good fat, be careful not to exceed your daily recommended calories.

The health benefits of coconut milk are many. It contains medium-chain triglycerides (known as MCTs) which are desirable in the ketogenic diet as they promote ketosis and weight loss. It enhances good cholesterol and promotes a healthy heart, reduces inflammation in the body as well as viruses and bacteria in the body.

Preparation (2 ways)
From shredded coconut

2 cups of shredded coconut
4 cups of water

  • Boil the water
  • Put the shredded coconut in a blender
  • Add boiling water
  • Blend well
  • Pour through a mesh strainer to remove most of the coconut solids. Then squeeze through a towel or several thicknesses of cheesecloth to remove remaining pieces of coconut.
  • Drink immediately or store in the refrigerator for up to 3-4 days after making 

From canned coconut milk

In fact, coconut milk in a can is milk already, but it’s very dense: when you open the can, there’s more butter than liquid in it.

Pour the coconut milk from the can into a blender
Pour in the same amount of water, or a little more (a can and a half)
Blend well and the drink is ready.

Hemp milk

I have to admit that I have not heard about help milk before because it is not a product I would find in my local store, but it can be prepared at home easily. It contains only 1 gram of carbs per two cups and is low in calories, so it’s ideal for weight loss.

Hemp is becoming increasingly popular because of the benefits it has on our health and beauty. It contains healthy fats, vitamins and minerals (omega-3 fatty acids, omega-6 fatty acids, calcium, potassium, phosphorus, riboflavin, vitamin A, vitamin B12, folic acid, vitamin D, magnesium, iron, zinc) essential amino acids, because of Omega-3 and Omega-6 fatty acids it improves the brain function, strengthens the heart, muscles, the immune system and supports beautiful hair, nails and skin. Considering all the benefits, it’s worth a try, right?


1/4 cup hemp seeds

4 cups of water

  • Put the hemp seeds in the blender.
  • Add water.
  • Blend well.
  • Strain through a cheesecloth and the milk is ready.

What’s your favorite milk? Do you still drink cow’s milk or have you replaced it with a plant substitute? I gave you some ideas about what milk you can use and how to prepare it, and you can choose your favorite. The main characteristics of each milk are shown in the picture below:

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