· Bernard Ko · Fats
Is Milk Keto Friendly?
Milk as a beverage is not considered keto friendly for weight loss. This is mainly due to a single cup of milk containing approximately 12 grams of net carbs. Just 2 cups a day will hit the daily carb
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Keto Dairy and Fats: 12 Best + 5 Low-Fat Traps
Keto dairy and fats are the foundation of any well-formulated ketogenic diet — and getting them wrong is the #1 reason beginners stall. Low-fat dairy is often higher in net carbs than the full-fat version (sugar replaces fat to maintain taste), yogurt labeled 'low-fat' often has 12g of sugar per cup (vs 4g in full-fat Greek), and 'fat-free' cream cheese has added starches for body. This page lists 12 keto-safe full-fat options (heavy cream at 0.4g net carbs per tbsp, cream cheese at 1g per oz, sour cream at 1g per tbsp, butter at 0g, ghee at 0g, full-fat Greek yogurt at 4g per cup with high fat, hard aged cheeses at <1g per oz, mascarpone at 0g, MCT oil, avocado oil, extra-virgin olive oil, beef tallow) and flags the 5 'low-fat' dairy traps that often appear in shopping lists. Useful for answering 'does keto include dairy?' and similar queries routed to this page.
6 articles in this category
· Bernard Ko · FatsIs Half and Half Keto? How to pick for the keto diet
Half and half is keto friendly since it is made up of mostly carbs with small amounts of carbohydrates. Learn which varieties of half & half are not recommended on keto.
· Bernard Ko · FatsIs Peanut Butter Keto? How to pick Peanut Butter for Keto
Peanut butter is relatively low in carbs and is keto friendly. In this article, will explore the criteria to choose the best peanut butter for your ketogenic diet that match your goals.
· Bernard Ko · FatsIs Butter Keto? What they don't tell you about butter
In this article we explore the history, the french paradox, some latest research on the scientific properties of butter and its unique fatty acid composition that exposes its unique hidden properties.
· Bernard Ko · FatsAre Eggs Keto? All about Eggs for Keto and the Keto Egg Fast
Eggs are the multivitamins of whole foods. On a keto diet, eggs are a good source to add extra fat, protein and a full range of vitamins and minerals.
· Bernard Ko · FatsCoconut Oil for Keto: Increase Ketosis with Coconut oil
Coconut Oil is a staple food in the keto diet. It contains medium chain triglycerides and simply put, is metabolized directly into ketones by the liver for use in the body. Find out the many other ben
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