When on a diet, most of us have wondered if milk can wreak havoc to our bid to lose weight. With normal diet routines, it might be possible that it would work for you but if you’re on keto, it’s probably best to look at how it can affect you and your daily carb count goal.

With the keto diet, you have to be wary of foods that are high in carbs. Carb intake in foods becomes critical to staying in ketosis.

So is it Keto Friendly?

keto friendly milkWhen it comes to dairy milk, it all depends on the grams of carbs, protein and fat.

So, how many grams of carbs are in milk?

We’re looking at 12 grams of net carbs and ten grams of protein in a cup of milk.

Although that’s well within the keto’s diet allowed daily carb consumption, it could easily eat up too much of your carb food allocation without much return.

The good thing is, milk is available in different types including unsweetened. So, if you’re a milk lover and you’re on a keto diet, worry not because there are alternatives you can try!

Milk Alternatives

Dairy milk is sourced from a cow or any other animal while non-dairy milk is usually plant-based. On the keto diet, it’s usually recommended that you avoid dairy milk because the carb count is too high. But you could still try other unsweetened non-dairy milks that are lower in carbohydrates. Just make sure that you’re careful with the amount you consume because they still contain carbs and too much would ruin your diet.

So what are these unsweetened non-dairy milks you could drink as a substitute?

If you really can’t deprive yourself of milk while on a diet, you may still savor its taste with these dairy milk substitutes.

They’re known for having low fat and calorie content and are, therefore, keto-friendly.

Almond Milk

almond milkA cup of milk sourced from unsweetened almond milk only contains 2 grams of carbohydrates and compared to the sweetened one, it has 13 grams of carbs per cup. With that in mind, make sure to always choose the unsweetened almond milk when you buy groceries.

Oat Milk

If you’ve already tried this type of milk, you will know that it’s delicious and appealing to the taste of many. You may prefer oat milks than the usual ones for it only has 7 grams of fats and 9 grams of carbs per cup of whole milk.

The Verdict

So, is milk in all of it varieties keto-friendly?

The answer is that it depends on the grams of carbohydrates contained in the type of milks you are considering.

It isn’t completely unadvised to drink milk on a keto diet, just ensure that you choose the right type and drink it in moderation.

Remember, dairy milks are high in carbohydrates; therefore, you should choose the non-dairy milks that are unsweetened as much as possible.

To be successful on a keto diet, maintain or track your grams of carbohydrates and in no time, you’ll see positive results!

Does Milk Build Muscle?

milk build musclesFor more than a hundred years milk has been lauded as the perfect muscle building mass gainer. There is even  a bodybuilding program out there that combines a gallon of whole milk every day in conjunction with squats to get you on the fast track to building muscle. This gallon of whole milk is to be consumed in addition to your regular meals. A gallon of whole milk contains 2304 calories. That is more than most people’s daily caloric requirement, so it is no wonder that people gain weight when they drink this as well as eating their regular diet.

Yet there are also studies that show that milk can also help you to lose weight. But first, let’s take a look at milk’s muscle building qualities. When it comes to building muscle, we can extend milk to include all dairy products. This will include yogurt. One key difference between yogurt and milk is that the bacteria in yogurt has already broken down most of the lactose in it. That makes it easier for a lot of people to digest.

If you take three quarters of a cup of non-fat Greek yogurt and compare it to a cup and a half of skim milk, you will see that they both contain one hundred calories. But that is where the similarity ends. In the cup and a half of milk you have 10 grams of protein, However, in the three quarters of a cup of yogurt you get a whopping 18 grams of protein. That is almost double. The added bonus is that you get only 5 grams of carbs. In the milk there is nearly 14 grams of milk. Those carbs are lactose, which is  a sugar.

The biggest muscle building property in milk is the protein. Whey protein makes up 20 percent of the protein in milk. It is also the most easily digested form of protein. Casein makes up the remaining 80 percent of the protein in milk. This is a slow digesting protein which provides you with a steady release throughout the day or night.

Protein isn’t the only muscle building compound found in milk. It also contains IGF-1, or Insulin-likeGrowth Factor 1. This is a critical compound which stimulates muscle growth. It has been found that grass fed cattle have 500 times more conjugated linoleic acid (CLA) than grain fed cattle. CLA has been linked with cancer prevention, muscle growth and the prevention of weight gain. That is why it is worth paying the extra money for grass fed dairy products.

Researchers in Britain have also discovered that grass fed milk has 73 percent more omega fatty acids. These help to reduce heart disease, metabolic syndrome and provide a host of other health benefits.

Another study out of Britain found that people who have high dairy diets along with calorie reduction lost more body fat and less lean muscle mass than those who had calorie reduced diets and low dairy. Most of the people in that study were women. But in a second study, there was close to a fifty fifty split between men and women. In this study it was found that people with high dairy diets had a greater waist to hip ratio. That means less abdominal fat. This was connected, in part, to the calcium in dairy foods.

We can see, then, that milk and other type of dairy can be used to achieve your fitness goals, including gaining mass while reducing body fat.

What is the Best Type of Milk?

Back in the day, if you wanted milk that meant that you were going to be drinking the product of the cow. Today, things are way different. There is a wide variety of choice when it comes to your selection of milk product. So, let’s compare some of the options.

We’re going to take a look at dairy milk, soy milk, almond milk and coconut milk to see how the rate.

Dairy milk – Interesting fact – human beings are the only species that drinks milk from another mammal. As a baby you grew up on breast milk to help grow your body. Then you were weaned off of breast milk and put on cow’s milk. That kind of seems unnatural when you stop and think about it!

A single cup of cow’s milk contains 130 calories. That includes 12 grams of sugar (in other words, 12 grams of carbs). In addition, dairy milk is not what it used to be. It has been pasteurized and homogenized. This kills off lot of the healthy benefits that are contained in dairy, including healthy enzymes and bacterias.

Soy milk – Soy is not a health product. In fact, it is what farmers use to fatten up their livestock. Even though it is marketed as a wonder food for good health, it is nothing of the sort. In fact, the phytoestrogenic effects of soy milk have the potential to muck up your hormones. Nor is the protein in soy of a high biological value.

Almond milk – With unsweetened almond milk you get just 40 calories per cup. It has 3.5 grams of fat – and that is healthy fat content that contains monounsaturated fats. It is also soy and lactose free. We can sum up almond milk by stating that it doesn’t do any harm to the body but it also doesn’t provide much in the way of nutritional benefits either.

coconut milkCoconut Milk – coconut milk excels in its fat content. That makes it a perfect keto food. It’s packed with healthy medium chain fatty acids. That means that these fats are metabolized in your body as energy rather than being stored as body fat. That makes it a perfect energy source.

Coconut milk doesn’t contain much protein. It does have a little bit of fiber in it. However its main benefit is the healthy fats that you get from it. And this benefit’s not just limited to the milk of the coconut. You should really eat as many coconut products as you can, including coconut oil, coconut butter, and even shredded coconut.

From this analysis it’s pretty clear that coconut milk is the way to go. However, if your main goals to lose body fat, then stick with water. Do not drink you calories because this won’t fill you up. You will simply be adding extra calories that you really do not need. Fall in love water and you will start to see the pounds melting off!

What about Lactose Free?

Nowadays you see a lot of people buying lactose free milk. It costs about a third more than normal milk, so we have to ask the question ‘is it worth it?’

Lactose is the form of sugar most usually found in milk. It consists of two simpler sugar molecules – galactose and glucose. When you consume milk, the lactose passes down into your gut where it’s broken down into glucose and galactose. Many people, however, are unable to perform this breakdown because their body lacks the necessary enzyme. We call them lactose intolerant.

Lactose intolerance leads to bloating, diarrhea and even stomach cramps. These are the main buyers if lactose free milk. In this milk, the lactose has been removed and replaced with pure glucose and galactose. This means that the digestive process which normally happens in the body has already taken place.

So, is lactose free milk healthier?

The answer is yes if you are lactose intolerant. But if you gut already contains the enzyme that is necessary to break down the lactose then it makes no sense to pay a third more for lactose free milk.

The latest statistics tell us that 15 percent of the general population are lactose intolerant. Of that number, 90 percent are of Black or Asian descent. About 10 percent of Caucasians are lactose intolerant. To know for sure if you are lactose intolerant you can undertake a simple blood or breathing test through your local doctor.

Keto Friendly Milk Based Recipes

Here are three awesome recipes for food based on a range of milks (you should use coconut or almond or macadamia milk).

One Minute Sausage & Cheese Omelet

sausage cheese omletteIngredients

  • 1 egg, beaten
  • 1 tablespoon milk
  • 2 tablespoons fully-cooked breakfast sausage
  • crumbles or one fully-cooked breakfast sausage link or patty, chopped
  • 2 tablespoons shredded Cheddar cheese
  • 1 flatbread (six-inch),
  • toasted


Beat egg and milk in two-cup cereal bowl until blended. Add sausage.

Microwave on high for 30 seconds; push cooked edges toward center. Microwave until egg is almost set, about 15 to 45 seconds longer. Sprinkle with one tablespoon cheese. Fold omelette in half; slide onto plate. Top with the remaining cheese. Serve immediately with toasted flatbread.

Apple Berry Baked Oatmeal


  • 2 cups frozen mixed berries
  • 2 cups rolled oats
  • 1/2 cup chopped pecans
  • 1 teaspoon baking powder
  • 1/2 teaspoon fine sea salt
  • 1 organic apple, peeled, cored and grated
  • 1 cup 2% reduced-fat milk
  • 1/2 cup nonfat vanilla yogurt
  • 1/3 cup maple syrup
  • 2 teaspoons vanilla extract
  • 1 egg, plus 1 egg yolk


Preheat oven to 375 degrees. Oil a (9-inch) pie pan with cooking spray; set aside. In a large bowl, stir together berries, oats, pecans, baking powder, salt and apple. In a medium bowl, whisk together milk, yogurt, syrup, vanilla, egg and yolk; stir into oat mixture. Transfer to prepared pan and bake until firm and golden brown on top, about 50 minutes. Cut into slices and serve.

Banana Tapioca Pudding

banana tapioca puddingIngredients

  • 4 cups water
  • 4.5 ounces small tapioca pearls
  • 5 to 6 bananas
  • 11 ounces milk
  • Zest of one lime
  • 1.8 ounces Stevia
  • Salt, to taste


Bring the water to a roaring boil in a medium size pot. Add tapioca pearls, stir occasionally.

To make the banana puree – with the skin on, slice the banana in half, lengthways. With a small teaspoon, gently scrape down the middles of each side, removing the seeds, but leaving the flesh ( this will keep the banana from turning brown ) Discard the skin, and blend the flesh in a food processor until smooth.

Bring banana puree, milk, and sugar to a boil in a separate pot.

Once tapioca is almost cook, strain into a fine sieve. Rinse well with cold water to remove the starch and stop the pearls sticking together and becoming stodgy. Add to pot with puree mixture and finish cooking. Pour into plastic container, cover, refrigerate and let cool overnight. Add lime zest and salt to taste. Serve in a small bowl or glass, like a martini or whiskey glass.

Watch this video here for more awesome milk based recipes.

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