Keto on a budget, let’s talk dairy

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Keto on a budget, how does dairy fit in and let’s talk about it. So yesterday we discussed veggies, but what about when we get to that other end of the store? The dairy aisle? What do we do there? How can we save money and eat keto? Typically on the Facebook groups, we see more discussion about dairy products than carbs. Yup. We do. Let’s break this up into two segments.

SEGMENT ONE – The downside of dairy. Yeh, for some people, dairy isn’t something that agrees with them. No, I’m not just talking about the lactose intolerant. Actually, I’m not going to talk about that at all. Why? Lactose = milk sugar <> keto. Right. That means you should already have eliminated those milk products that are higher in carbs out of your diet – 1%, 2%, skim, whole milk, regular ice cream, regular yogurt, etc. So, you might wonder … ‘hey Hobbit, what the hell are you going to talk about then??’ CASEIN. You will find casein higher percentages in you soft cheeses, yogurt, cottage cheese, cream cheese, etc. Casein is a milk protein. Ever know an infant that can’t drink milk-based formula and needed to be switched to soy or goat milk-based? Yup. Casein. If you cannot properly digest this protein (and it is estimated this affects about 60% of the western population), your body treats it like a foreign substance. What does your body do when it detects a foreign substance? Ramp up the immune system. Increase cortisol production. Tissue inflame. We hear people call this ‘stalled.’ It’s not. A stall is when you hit metabolic ‘zen’ when calories used equals calories consumed. Dairy sensitivity is an INFLICTION, not a stall. Your body senses a threat, acts on it, and protects itself. So, if you have been doing ‘all the right things’ and aren’t seeing success, CUT THE DAIRY. Well, except the butter. Butter doesn’t have more than trace amounts of casein. You’re good there.

SEGMENT TWO – what should I buy? In a perfect world, where money is no object and selections is unlimited: – Grass-fed butter – Grass-fed, locally sourced cream and cheeses – Organic Greek yogurt from … you guessed it … grass-fed cows Ok. But we’re talking on a BUDGET and we all know that things like Kerigold ain’t cheap. So, what about us more budget-conscious people? What are we to do? Ok, here’s the very necessities in the dairy aisle for ketoers:

NOTHING
NOTHING
NOTHING
NOTHING

Did you write that down? Added those to your list? What? There’s nothing to write down? EXACTLY. YOU ARE NOT REQUIRED TO EAT ANY DAIRY PRODUCTS TO BE KETO! But I know some of you are thinking… ‘Hobbit, where am I going to get all that fat I NEED TO EAT without my dairy?’ Meat sources. Nuts. Veggies. BUT! The common misconception for many people is that fat is a GOAL MACRO. It isn’t. Fat isn’t a goal. If you get your protein sources from say, oh I don’t know, MEAT, your fats come along with it. You don’t NEED to eat ALL THE FAT. You just need enough to spare protein (about 0.4g\LEAN body mass) and keep you from stuffing your face because you’re hungry. Too much fat WILL MAKE YOU FAT. So will too much carbs. A 4oz skinless chicken thigh has about 10G fat (90calories) and 30g protein (120 calories). Add the skin, those numbers turn to 20g fat, 30g protein – 180 and 120 calories respectively. Heh. Do the math. 60% fat, 30% protein. Almost perfect ratios of someone not insulin resistant. Ok, so what if you want to have some dairy and can afford it, just not the ‘good stuff?’ Look for coupons and sales on non-grass-fed dairy. Store-brand butter. Regional dairy or store-brand (most regional chains’ store brands ARE regional dairy) Plain Greek yogurt Get your cheeses in bulk and\or on sale, then freeze it Look at your labels, usually whipping cream is less expensive by half over HEAVY whipping cream, yet the carb and fat content is almost identical. If it fits your budget, great. If it doesn’t, honestly, you don’t NEED it.

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