How To Follow A Keto Diet Without Dairy

If you are vegan or if you are intolerant to lactose or casein, then you need to exclude dairy products from your diet. Whatever is the reason, this is not what we want to find in this article. What we are more concerned to know is, how can you follow a Keto Diet without dairy?


Milk is a food/drink rich in nutrients. It has proteins, sugars, and fat and can be used to produce other food. Dairy products include anything deriving from milk, like:

  • Cheese
  • Butter
  • Yogurt

While milk itself contains a lot of sugar, other products made from milk can have low sugar content. Most cheeses have a very low carbs content, high fat, and moderate proteins, making them a Keto-Friendly food.

Ketogenic Diet

The Ketogenic Diet is a diet that promotes Ketosis. Ketosis is a metabolic state where your body burns fat as the primary fuel for energy. It is an efficient diet for people that want to drop their body fat percentage while keeping intact their lean mass.

To enter and stay in a Ketosis state, the body needs to have a low presence of glucose, so you need to cut carbs. On the other side, you have to increase the fat intake to still provide enough fuel. Protein intake must be kept moderate. There is a specific macros ratio that should be ideally followed in order to Stay in Ketosis and still provide enough nutrients. These ratios would be 70% fat, 25% protein, 5% carbs.

So how do these Keto restrictions affect your food variety and eggs in particular?

Can You Follow A Keto Diet Without Dairy

As mentioned before, dairy products have a very good nutritional content. They have proteins and fat but still, have low to no carbs. They are one of the most Keto Friendly food but removing them from a Keto Diet is very possible.

You can follow a Keto Diet without eating dairy products as long as you satisfy the macros ratio requirements. You need to make sure that your calorie intake is coming 70% from fat, 25% from proteins, and 5% from carbs.

Cutting out dairy from the equation is easy; you can consider some of the following to achieve your goal.


Meat is one of the most Keto Friendly food and contributor to your daily proteins intake. Rich in proteins and low in carbs


Rich of proteins and fat and good vitamins. Ideal food on a Keto Diet.


Superfood! It contains healthy fat and proteins, a must in a Keto Diet.


Coconut oils, avocado oil, olive oil are all good sources of fat.

Seeds And Nuts

Seeds and nuts are very good options to get fat and proteins; keep in mind the calories, though.


The Keto rules to follow are not in regards to the food to eat; they are more related to the ratio of the macronutrients. Although dairy products are one of the most Keto Friendly food because they are rich in proteins and fat but low in carbs, they can be easily excluded and replaced. A Keto Diet without dairy products is possible; as long as you satisfy the macro percentages, you can eat the food you want.

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