As a result, all sorts of symptoms and gastric discomfort arise after consuming dairy products that range from mild gas and bloating to full on nausea and diarrhea.Īlternatively, if dairy is something that’s tolerable for you, heavy cream (35% M.F.) or half and half (10% M.F.) are much safer choices. Not only this, but the majority of people can’t digest lactose, the main sugar in milk, because they lack sufficient amounts of the enzyme lactase, which is needed to digest it. 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 for the day is only 25g, half of your intake is now taken up by a single glass of milk. 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. Now, on to the goods: can you drink milk on a keto diet.ĭepending on the type of milk you’re drinking, it can be a relatively good source of protein and fat (mainly whole milk). If a food has too many carbs, your body is going to be receiving too much glucose to enter ketosis and start producing ketone bodies. With that said, in terms of whether a food is keto-friendly or not, it’s going to boil down to the first point we mentioned: carb count. fat, via a process called ketosis, like we talked about above. It is dependent on factors like age, activity level, sex, and ultimately the goal(s) you’re looking to achieve.įor the average person, the macro breakdown of keto is something like this:īy restricting your carb intake to 5-10% of calories, you force your body to rely on alternative sources of fuel, i.e. Your carb threshold, however, isn’t an arbitrary number. too many carbs), you won’t be able to enter ketosis or you’ll get kicked out if you’re already in it. It’s more about your macros, or your carb threshold. Unlike paleo, vegan, or other diets, there’s no ‘specific foods’ you can or cannot eat on keto. How do I know if what I’m eating is keto?įollowing a keto diet largely comes down to keeping your net carb count under a certain pre-determined threshold. Ketone bodies can be easily utilized for energy production by several tissues, including the heart, muscles, and the kidneys, but they are also able to cross the blood-brain barrier to provide an alternative energy source for the brain. These ketone bodies then replace glucose as the primary energy source. When glucose levels drop further, endogenous production of glucose cannot keep up with the body’s demands and ketogenesis takes over to provide an alternate source of fuel in the form of ketone bodies. Gluconeogenesis is the production of glucose from non-carbohydrate starting material (i.e. When there is consistent low carb availability, two metabolic processes come into play: gluconeogenesis and ketogenesis. Glycogen stores become depleted, forcing the body to make some metabolic adaptations. When carb intake is reduced (less than 50g per day) and the body is deprived of carbohydrates, insulin secretion decreases significantly and the body enters a catabolic state whereby it starts breaking things down. The basics of ketosisĬarbohydrates are the primary source of energy for body tissues. Key Takeaways What’s keto and what’s not?īefore we get too deep into how you can tell if a food is keto or not, let’s first understand the basics of a ketogenic diet and how ketosis works.
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