This is the second article in a never-ending series of shorter posts with information and nutrition facts about specific foods in relation to a keto diet and ketosis. The topic of milk on keto is a must-read for everyone who wants to do a keto diet the right way.
Today, you will learn about drinking milk on a keto diet. Milk, as we all know, is the most popular and usually the favorite type of dairy. Most of us grew up drinking lots of milk and believing that milk is an essential part of a healthy diet. I’ve also been drinking milk almost my whole life and I absolutely love its taste. However, things have changed a bit since I started a keto diet and these changes have been for good.
So how is it really? What’s the truth? Can you drink milk on a keto diet? Is milk on keto a really good idea? Will it hinder your progress or kick you out of ketosis? Let’s find this all out and analyze milk in more detail.
Below you will find the most important nutritional facts and information about three selected types of milk. The table shows only the data and nutrition facts that are the most relevant from the point of view of a keto diet. That’s is what any keto diet follower is interested in, after all.
If you are doing a keto diet and are wondering if you can drink milk on this program, this is the article you’ve been looking for.
|Calcium||125 mg (12% of DV)|
|Calcium||132 mg (13% of DV)|
|Calcium||113 mg (11% of DV)|
The more leaner protein you consume, the bigger the insulin spike, so “the-fatter-the-better” rule of a ketogenic diet is also true for milk. Out of these three, whole milk is certainly the best option even though there aren’t big caloric or carb differences between them.
Here you will find information and facts that will let you decide if milk is keto-compliant or keto-friendly. The score you can see in brackets is my own opinion (based on my own experience). You can obviously have a different opinion and I respect that.
Milk, as you know, is diary and opinions on dairy on a ketogenic diet vary a lot. Whether it’s OK to consume dairy on a keto diet depends on your goals. Generally, the rule is that if you want serious weight loss (or want to get ripped), you should avoid dairy or consume very little of it. Milk, unfortunately, is one of the worst types of diary when it comes to a ketogenic diet but it’s not strictly forbidden.
Here are a few essential facts about milk on a ketogenic diet and some clear examples:
The above facts, fortunately, don’t mean that you won’t be able to drink milk for the rest of your life. You just need to keep this information in mind and be careful. Here are the best pieces of advice about drinking milk on keto I can give you:
This is how milk keto compliance looks like. But how good is milk when it comes to its impact on health? Let’s see.
Here you will find information and facts about how healthy milk is. We aren’t focusing on its impact on ketosis and a ketogenic diet in this section so some tips given here may not be good for people on a strict ketogenic diet.
As you probably know there are two different “camps” of people when it comes to milk and whether it’s healthy or not. I’min the “pro milk camp” but because I follow a ketogenic diet I drink milk only occasionally. Anyways, here are a few facts (both negative and positive) and pieces of advice regarding the possible impact of milk on health:
Check out the following medical articles that talk about milk in the context of health at the website of the US National Library of Medicine: Milk And Diary Products: Good Or Bad? and Effects of Diary Products On Health.
Whether you should drink milk on a keto diet is ultimately your own decision. Milk is neither a wonder keto drink or a pure toxin. It certainly has a few health benefits but it may not be the best choice in the context of a keto diet and staying in ketosis.
However, if rapid and serious weight loss isn’t your main goal and you drink milk in moderation, you should be OK even if you are on a ketogenic diet. Milk can also be a wonderful drink for your carb-up day or to help you enrich your post or pre-workout meal.
The bottom line is not to go overboard (which I always recommend) and use milk to your benefit and advantage.
If you find this mini guide helpful and useful, please share it with your friends on social media. My goal is to reach as many people as possible to help them make wise dietary choices and transform their lives. Thanks!
I know milk isn’t the best option on a keto diet and on any weight loss program but I like it soooooooo much. I have it either from time to time (bigger portions) or smaller portions every day. It’s working but I know I would probably get better results if I went totally dairy-free but it’s so hard to do!
Hi Ella 🙂 I have the exact same problem. I understand you so well. I tasted many different things on me and time and time again I see that consuming too much dairy slows down weight loss and makes me gain water. If weight loss is your main goal, I suggest cutting down on dairy as much as possible and looking for some healthy and possibly similar replacements. The top one is obviously coconut milk which looks the same and if you add Stevia or cacao powder to it, it will be like milk. Take a look at this recipe: https://abcketo.com/keto-hot-chocolate/
I always had problems losing weight. I’m like they say the most stubborn body type. I was on keto for many months, lost some weight but still wasn’t nowhere near I wanted to be. When i decided to give up dairy and milk (totally) I started losing weight and will soon hit my target weight. Milk can really slow things down for some people ?