Keto Dairy-Free Diet Tips, Benefits, Foods to Eat & Avoid

In recent times, many people testified that adopting a dairy free diet lifestyle has helped to eliminate some of their chronic skin diseases like acne, eczema, rashes, etc. Dairy free diets are one of the healthy diets recommended by dermatologists for people with these chronic skin diseases. Consumption of dairy foods has been confirmed to increase the rate of hormonal cancers. Also, the diet was also recommended for children with autism, as it cures the disease. Keto dairy free diets are now recommended for people suffering from the above mentioned diseases who live ketogenic lifestyle. This diet article will discuss and reveal all you need to know about dairy free diets, both for those under ketogenic diet plan and those who are not.

Why are Diary Free Diets Recommended?

Dairy foods increase the rate of secretion of insulin in your body. Thereby delaying you from meeting your weight loss target. Also, dairy foods are not recommended for those whose gut are inflamed or damaged. This is because dairy meals end at the villi (finger-like pieces of tissues lining the walls of your intestine). If such people consume dairy products, it leads to symptoms like leads to symptoms like gas, bloating, acid reflux, indigestion, etc.

The intestinal walls can be healed with anti-inflammatory keto diets. Once healed, you can take dairy foods again. But you will start with small quantities of dairy products like goat cheese. Next you try ghee, then butter and then cheese made from cow milk. Make sure you try each in small quantity and watch how it affects your weight loss target.

Benefits of Eating Keto Dairy-Free Diets

Constant dairy consumption worsen many disease conditions. One of the most prominent conditions is Lactose Intolerance. I advise you to check your health and know your body’s reaction to dairy meal consumption.
A Diary-free diet can also correct the following disease conditions:

Stalled weight loss or uncommon weight loss plateau
Polycystic Ovary Syndrome (PCOS)
Severe Bloating
Constipation
Gut Health
Lactose Intolerance
Irritable Bowel Syndrome (IBS)
Stomach Pain

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Keto Dairy Free Diet Vs. Paleo Diet

Many people find it difficult to differentiate between keto dairy free diets from paleo diets. Although the 2 diet plans are related, they have a key difference.

Paleo diet plan encourages low carb meals, but not to the same degree as keto. The key difference is that it does not encourage the consumption of healthy fats like keto. This means that someone on paleo diet lifestyle does not attain ketosis. The diet plan eliminates legumes, processed sugar, and most dairy sources. But it allows you to eat nuts, seeds, fruits, meats, eggs, veggies, unrefined fats and oils, and natural sweeteners like maple syrup and honey.

On the other hand, ketogenic diet plan focuses on the 3 key macro-nutrients (carbohydrate, protein and fats). It recommends meals rich in healthy fats, moderate protein, but very low fat.

This means that those living ketogenic lifestyle attain ketosis. While those following the paleo diet plan don’t.

Tips to Help You Succeed in Keto Dairy-Free Diet Lifestyle (Healthy Swaps)

If you want to succeed in keto dairy free diet plan, then you need to know the following tips:

Use only Healthy Fats When Cooking: Go for healthy oils like olive, coconut, sunflower seed and avocado. Avoid butter. This is the key of converting dairy diets to dairy-free.
Resort to Dairy-Free Creamers: Coconut milk or nut milk (like nutpods) is recommended in place of cream or milk in coffee or tea.
Always Use Non-Dairy Spreads: Avocado, sugar free mayonnaise (like Primal kitchen), or dairy-free cream cheese (like the almond based cream cheese spread from Kite Hill) are recommended in place of butter or cream cheese as a spread.
Sugar-free mayonnaise (like Primal Kitchen) is recommended in place of heavy cream, half and half, buttermilk, or sour cream in creamy sauces and dressings.
Canned coconut milk is recommended in place of heavy whipping cream. To thicken sauces and make creamy toppings, use dairy-free cream cheese. You will enjoy that creamy, rich taste, even without dairy.
If you need that melty, cheesy taste on your dish, use aged Vegan cheeses made from nuts and seeds. Never use those that contain high carb.
Avoid Cheeses as Much as You Can: Skip cheeses if you really want to make your meals dairy free. Also avoid burgers and sprinkle salted nuts or seeds over salads for extra texture and flavor.
Form the Habit of Reading Every Label: Always read labels of products before you consume them to ensure they are truly dairy-free. Also note that not all dairy free products are keto-friendly and vice versa. Dairy-free products that contain high carb, like soy beans are not keto-friendly in any way.

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Dairy-Rich Foods/Ingredients

Some foods obviously contain dairy such as cow’s milk, buttermilk, half-and-half, cream, milkshakes, milk chocolate, yogurt, butter, cheese, ice cream, etc. However, there are some other that contain dairy which you might know. Check the list below:

Cookies and crackers
Protein powders and beverages
Buttermilk or cheese flavored potato chips
Processed meat and sausages
Cream liqueurs
Custard pudding
Salad dressings
Sauces
Seasoning blends
Wine (if you are looking for milk-free wines, go for vegan and kosher wine)
Canned Tuna fish
Caramel
Cereal
Chewing gum
Baby foods
Bakery foods
Candy
Chicken broth
Drugs: Most time, lactose is used as the filler/base for drugs and OTC medication. To be on a safer side, ask your pharmacist to help you review the ingredients of the drugs.
Egg substitute
Eggnog
Flavored syrups
Fried foods
Granola and nutrition bars
Hot cocoa mix
Hot dogs
Fake maple syrup and other syrups
Kosher pareve desserts
Lactose-free milk: They are most likely to have milk fat and protein
Margarine (there are few dairy-free ones)

Keto-Friendly Dairy-Free Foods/Ingredients

Almond flour
Coconut, shredded
Alternative sweeteners such as swerve (granulated and confectioners’)
Baking powder
Bone broth
Grape seed oil
Olive oil
Coconut milk, canned
Cayenne or Black pepper
Salt, like the Himalayan pink salt
Alcohol free vanilla extract
Coconut flour

Refrigerated Ingredients

Ketchup, sugar free, low carb
Mayonnaise, sugar free, low carb
Grass fed meats
Mustard, sugar free, low carb
Bacon Barbecue sauce, low carb
Broccoli
Cauliflower
Dairy-free Cream cheese
Eggs
Pickles
Plain yogurt, Dairy-free
Other veggies and greens

Perishable Ingredients

Lemons
Onions
Avocados
Garlic
Tomatoes

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Conclusion

Beginning a dairy-free or keto dairy free diet plan is very easy when you have the key tips. I have discussed all you need to know about this diet lifestyle. Feel free to start the diet plan once your doctor approves it.

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