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Are you ready to embark on a ketogenic diet, but you’re concerned about all the dairy products in the meal plan? If you’re lactose intolerant, that’s understandable. Lactose intolerance means that you lack the enzyme lactase to digest lactose, the sugar found in milk and other dairy products. This can lead to digestive issues such as bloating, gas, and diarrhea.
But fear not! It is possible to follow a keto diet without consuming dairy products. In this blog post, I’m going to share three methods for how to do keto if you’re lactose intolerant, so you can start losing weight and improving your health without sacrificing your digestive comfort.
The Best Way to Do Keto If You’re Lactose Intolerant
Before I dive into the methods, let me make a crucial point. Keto is a diet that involves eating high amounts of healthy fats, moderate amounts of protein, and low amounts of carbohydrates. It’s essential to focus on eating whole, nutrient-dense foods and avoiding processed, high-carb food.
With that said, let’s dive into the methods:
Method 1: Go Dairy-Free
The easiest way to do keto if you’re lactose intolerant is to go dairy-free. This means avoiding all sources of dairy, including milk, cheese, cream, butter, and yogurt. Instead, you can opt for plant-based alternatives like almond milk, coconut milk, and soy milk.
In addition, you can consume healthy fats like avocado, nuts, seeds, and oils (such as olive oil and coconut oil) to help you feel satiated and energized. Adding in protein sources such as meat, fish, poultry, and eggs along with low-carb veggies like spinach, broccoli, and kale can help you stay full and maintain stable blood sugar levels.
Here’s an example of a typical day on a dairy-free keto diet:
– Breakfast: avocado egg bowl with spinach and mushrooms
– Snack: sliced veggies (carrots, bell peppers, cucumbers) with guacamole
– Lunch: turkey salad with spinach, avocado, and olive oil dressing
– Snack: handful of almonds
– Dinner: baked salmon with roasted broccoli and cauliflower
By going dairy-free, you can still enjoy delicious keto meals without sacrificing your digestive comfort.
Method 2: Try Fermented Dairy
If you love dairy and can’t imagine giving it up, you can try fermented dairy products like kefir, yogurt, and cheese. These products contain lower levels of lactose than regular dairy and can be easier to digest. Additionally, fermented dairy contains beneficial bacteria that can promote gut health and immune system function.
However, it’s essential to choose high-quality sources of fermented dairy that are free of additives, sugar, and artificial sweeteners. Look for organic or grass-fed products that are naturally fermented and contain live cultures.
Here’s an example of a typical day on a fermented dairy keto diet:
– Breakfast: Greek yogurt with blueberries and chia seeds
– Snack: cheese sticks with celery
– Lunch: chicken salad with feta cheese and olives
– Snack: cottage cheese with apple slices
– Dinner: grilled steak with sautéed mushrooms and a side salad
By consuming fermented dairy, you can still enjoy some of your favorite dairy products while reaping the benefits of a ketogenic diet.
Method 3: Take a Lactase Supplement
Lastly, you can take a lactase supplement before consuming dairy products. This supplement contains the lactase enzyme needed to break down lactose and can significantly reduce digestive symptoms.
However, it’s essential to note that lactase supplements may not work for everyone, and they can be expensive. Additionally, some lactase supplements contain fillers and additives that may be harmful to your health.
Here’s an example of a typical day on a lactase supplement keto diet:
– Breakfast: smoothie with whey protein powder and lactase drops
– Snack: small serving of cheese with lactase drops
– Lunch: tuna salad with lactose-free mayonnaise
– Snack: lactose-free yogurt with raspberries
– Dinner: beef stir-fry with veggies and lactose-free coconut cream
By taking a lactase supplement, you can potentially enjoy dairy products with fewer digestive issues, but it may require some experimentation to find the right supplement and dosage for your needs.
Going keto if you’re lactose intolerant doesn’t have to be a daunting task. By following one of these methods, you can still enjoy a high-fat, low-carb diet while avoiding the digestive symptoms that come with consuming dairy products.
The key is to focus on nutrient-dense whole foods like healthy fats, protein, and low-carb veggies while seeking out dairy-free sources of calcium and other essential nutrients. With a little creativity and attention to your body’s needs, you can embrace the benefits of a ketogenic diet while remaining comfortable and healthy.