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No dairy struggles

sweetmarymay
sweetmarymay Posts: 2 Member
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Hello! I'm looking for advice. My body doesn't process dairy very well so I'm just starting keto (day 2) but with no to minimal dairy. I am also struggling to get enough fat and protein without going over 25 net carbs. Like, do I need to eat a whole avocado every day? Am I eating like one strawberry a day and no other fruit? I've checked out 6 books from the library on keto and no dairy keto and I'm still not sure I'm doing this right. Help!

Answers

  • SenchaJill
    SenchaJill Posts: 634 Member
    Hello and Welcome!
    There are so many ways to eat in a low carb high fat way. I’m just now returning to a keto lifestyle and returning to My Fitness Pal to track and engage with others on this path.

    About your question, I freely add olive and avocado oil to salads and non-starchy vegetables. I eat most of my grams of protein through eggs, chicken, beef, and fish. I also add MCT oil and coconut cream to coffee.

    I’m sure you will find many more ideas in the books you checked out from the library. If the books include food plans, looking over them may help give you some ideas.

    Best of luck as you begin; it can be a very powerful and healing diet.
  • cjcoupongirl
    cjcoupongirl Posts: 1 Member
    Great reply above. I also use organic coconut cream in coffee. Olive oil & avocado oil.

    I tried a couple of non-dairy cheeses… it depends on the # of carbs, but even a small amount can add flavor to recipes & makes them more satisfying.
  • rileysowner
    rileysowner Posts: 8,375 Member
    Meat is your friend in this. Lots of protein, and by picking fattier cuts rather than just going lean you can meet your fat goals as well. Best of all, it is zero carb.
  • skinnyone2012
    skinnyone2012 Posts: 94 Member

    Day 8-150.2

    I love salmon, and I quickly learned I have to watch it. It has a LOT of fat. That might be something you can try. Bacon too has lots of fat, but I try not to eat too much of that. This is day 8 for me, so I am just getting going again. I have roughly 15 lbs. to lose if I am honest. 10 will make me happy. I am 73 and let me tell you all, it gets harder with every year. You said no dairy, but what about Almond milk? That is what I use.

  • kayval0294
    kayval0294 Posts: 1 Member

    I'm like another commenter, SenchaJill, I'm returning to keto and My Fitness Pal. And 100% agree with comment. I cook in or add coconut oil, avocado oil, butter, and/or olive oil with everything. I even use my oil in my skillet as a dipping sauce for my meats and veggies. As for dairy substitutes, have you tried goat cheese? Goat milk is called the universal milk, because almost all mammals can digest it. And I like coconut milk, use it in coffee sometimes with cocoa powder and Monk fruit sugar.

  • justgirl81
    justgirl81 Posts: 619 Member

    You can easily get all the fat and protein you want without dairy. Specific random examples….

    salmon

    chicken wings

    grass fed ground beef

    eggs

    nuts

    bacon

    steak

    ham

    porkchops

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