Dairy on a Ketogenic Diet

When it comes to dairy, there is no strong consensus within the dieting community over whether or not this food group has a place in a healthy eating plan. Many claims exist about the purported negative health effects of dairy consumption, but few of these are backed by scientific fact. When assessing the existing body of scientific research on dairy, it is apparent that dairy consumed in moderation does not pose a threat to one’s overall health or dieting progress. In fact, dairy might even further one’s dieting goals. However, the key is moderation. Dairy is fully compatible with the ketogenic diet as long as quantities remain small. It is also important to remember that results will vary from one individual to the next.

Key Takeaways:

While nonfat dairy products such as skim milk do not belong on a ketogenic diet, full fat products like butter may be a good fit depending upon the particular individual
Some studies suggest that low-carb, full-fat dairy products such as cheese could promote weight loss and reduce inflammation in some individuals.
Dairy products from grass-fed cows have lower levels of hormones and are higher in omega-3 fatty acids and conjugated linoleic acid, which have anti-inflammatory properties.

“Indeed, studies suggest that full-fat, low-carb dairy products may promote weight loss, improve body composition, and reduce inflammation and other heart disease risk factors.”