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Satisfying Dairy and Nondairy Milk Substitutes For Keto

Diet Plans, Blog

If you just start to have a keto diet,

…and you wonder what’s the best milk for keto..

This article is just right for you!

Let’s hear testimony by Sandy.

Best milk for keto
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I have been working out for some months to reduce obesity. 

After 5 months there are no significant changes.

turns out the wrong diet occurs. I’m eating a lot of carbs, and I don’t know why it happens.

My question is, what can be the cause?

Is it because my body doesn’t have enough protein or something like that?

My instructor said that I need to do more cardio if I want to lose weight.

My goal is to get leaner then focus on losing muscle mass instead of just fat.

I want to gain strength then increase resistance training volume as well.

The reason people who eat low carb diets tend to put on weight…

…is because I often consume too much carbohydrate which leads to insulin spikes.

This causes them to store excess calories as fat rather than burning…

…them off through physical activity.

Since I suffer so much bullying from my body shape,

The solution here would be to cut back on carbohydrates…

…but also add more high-intensity interval workouts…

…into my routine. These will help burn stored glycogen…

…from muscles, so I won’t end up storing extra fat.

In terms of protein intake, try increasing this by about 10-20%.

It should still fall within recommended daily allowances though.

I start the diet keto, but I always start my day with drinking milk..

…but since I don’t know what kind of milk to drink while having a keto..

…diet I explore on many types of milk.

Do you have the same confusion like Sandy?

Check this out!

What I Eat Is Keto Or Not?

Best milk for keto
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Keeping your net carb count under a particular…

…pre-determined level is key to sticking to a keto diet.

There are no “particular foods” you may or cannot consume…

..on keto, unlike paleo, vegan, or other diets.

It’s all about your macros, or carb tolerance.

You won’t be able to enter ketosis or will be…

…booted out if you’re currently in it if you’re consuming beyond it.

Your carbohydrate threshold, on the other hand,…

….isn’t a random quantity. It depends on a variety of criteria,

including your age, degree of exercise, gender,…

…and, ultimately, the goal(s) you want to attain.

The macro breakdown of keto for the average person looks like this:

70-80% fat content Protein content is 20-25 percent.

Carbohydrates: 5-10% By limiting your carb consumption…

…to 5-10% of total calories, you push your body to rely on…

…alternate sources of fuel, such as fat, through a process…

…known as ketosis, which we discussed before.

With that in mind, determining whether or not a dish is ..

…keto-friendly. .boils down to the first factor we mentioned:

carb count. If food has too many carbohydrates,

….your body will receive too much glucose,

….causing it to enter ketosis and begin generating ketone bodies.

Is Milk Keto?

Best milk for keto
Credits: canca.com

Depending on the type of milk you’re drinking,

it can be a relatively good source of protein…

…and fat. However, where trouble can come in is that…

…regardless of whether its whole milk or nonfat,

….the sugar content (and net-carb count) remains…

…the same around 12g per cup of milk

Under normal circumstances, that 12g of carbs is nothing…

… to sneeze at, but when you’re following a keto diet,

…or even low-carb, and your net carb allotment …

…or the day is only 25g, half of your intake…

…is now taken up by a single glass of milk.

Is Whole Milk Keto

Whole milk is not a keto friendly option. You might think that whole milk…

…is more keto friendly because the keto diet encourages you to consume…

…more dietary fat. One cup of whole milk, on the other hand, has the same amount…

…of net carbohydrates as 2 percent milk: 12g. Despite the fact that we’ve all heard…

…of whole milk, many of us have no idea what it entails. Whole milk is cow’s milk…

…that has not been altered in terms of fat and water content. This isn’t to say…

…that it’s directly from the cow. It’s still pasteurized, homogenized…

…and frequently fortified with vitamins like vitamin A and D.

The fat level of whole milk is usually 3.25 percent….

The Best Milk For Keto Diet

So, what alternatives do you have?

Nut or seed milk, as well as high-fat coconut substitutes,

…are the greatest options if you want the same creamy

…flavor as conventional milk with a fraction of the carbohydrates.

They’re low in carbs and almost sugar-free,

…making them a great dairy-free alternative.

Here are our top seven keto-friendly milk picks:

Almond Milk

Almond Breeze Unsweetened Almond milk is….

…one of the staple substitutes for dairy milk…

…when following a keto lifestyle.

Produced from nothing but almonds,

It supplies 30 calories, 2.5g fat, and 0 grams of carbs per cup of milk.

It’s creamy, tastes, amazing, and can easily…

…be substituted into any of your favorite recipes.

If you’re not a fan of the vanilla flavor,

they also offer original unsweetened almond milk…

…or an unsweetened almond-coconut blend.

Macadamia Nut Milk

Macadamia nuts provide a rich source of healthy fats…

…while being extremely low in carbohydrates…

…at just 1 gram per serving. This makes it a..

…fantastic alternative to dairy milk if you..

…want something creamier than plain water…

…without all the added sugars.

They have three different flavors including Original,

Vanilla Bean, and Chocolate Chip Cookie Dough.

Each has only 3 grams of carbs per 8 ounces container.

Coconut Milk

Unsweetened Coconut milk has been a mainstay…

… in many households since its introduction back in the 1950s.

only 5g net carbs per serving, Unsweetened Coconut Milk…

…makes a great replacement for cow’s milk.

The thick consistency of coconut milk allows…

…you to use less than half the amount compared…

..to other types of milk.

This means fewer dishes and less cleanup!

Cashew Milk

Cashew Unsweetened Cashews are another great choice…

…if you want something sweet and savory at once.

This particular brand has very mild cashew butter…

…flavor which makes it easy to add to anything..

…from breakfast dishes to dessert sauces.

With only 5g of total carbs per serving.

Unsweetened Cashew Milk provides 8g of healthy fats…

…and less than half a gram of net carbs.

Case in point: one cup of unsweetened rice milk…

…contains 22 grams of carbs, of which 12.7g…

…of that is sugar and a mere 0.72g is fiber,

…leaving you with a net 21 grams of carbs.

Walnut Milk

Kellogg’s Krave Whole Grain Low Carb Walnuts are…

…a fantastic source of healthy fats and fiber while…

…still keeping you on track with your ketogenic goals.

The walnuts provide 6g of total fat and only 5mg…

…of cholesterol per serving.

This makes them a great alternative to other types…

…of nuts like peanuts which contain higher amounts of saturated fat.

Walnut Milk has been around since the early 1900s,

…so there’s plenty of history behind this tasty beverage.

Flax Milk

Flaxmilks Original Flavor This is by far my favorite keto…

…milk alternative because I’m lactose intolerant so…

…I don’t get sick after drinking it.

The original unflavored flax milk is made…

..with only two simple ingredients: ground flaxseed and filtered water.

With zero calories and less than 5g net carbs per serving,

…it tastes like nothing else on earth!

Other Plant Milks

Keto Kale Puree The only plant-based milk on our list…

…is made using pureed vegetables like kale, spinach,

…beets, etc., which means they contain zero calories..

…and offer a nutrient-dense base for adding additional flavors.

They’re also incredibly easy to make at home.

What To Avoid In Keto Milks

Best milk for keto
Credits: canva.com

While we’ve covered all the bases above,

…here are some things to keep in mind…

…before making the switch from dairy milk to a plant-based option.

Avoid soy products like tofu and edamame…

…because these foods contain phytates,

…which bind minerals such as calcium and magnesium.

Soybeans themselves do not cause mineral deficiencies;

however, eating too many beans at once will deplete nutrients.

Soy milk contains both estrogenic compounds…

..called xenoestrogens and anti-androgen.


Sum Up!

There are several milks that you can use for the keto diet.

Almond milk, cashew milk, and many more!

Have you decided yet?

Make sure you know and like the taste of the milk too!


Keto diet is cutting so many carbohydrates…

…Some the people might not be able to do it due…

..to their health boundaries.

We hope you’re happy and have a good healthy life!

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💻 Amazing Keto Drinks | Best Milk For Keto | Low Carb Milk For Keto

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