Ketosis is the goal when eating a ketogenic diet — to shift your energy source from carbohydrates (glucose) to fat (ketones) which helps burn fat,” McKel Hill, registered dietitian and founder of Nutrition Stripped, told Business Insider. “This might look something like a diet made up of about 70-75% of your daily calories from fat, with about 20% from protein and just 5% from carbohydrates, as previously noted. Here Arsenio Toledo, NaturalNews.com, reflects on low carbohydrate ketogenic friendly milks:

“The ketogenic diet places a lot of restrictions on what you eat in order to bring your body into a state of ketosis, a metabolic process wherein your body no longer has enough glucose to burn for energy, and so it has to use the body’s stored fats, resulting in weight loss. This means people who want to adopt the keto diet need to avoid foods that are high in carbohydrates and other food items that can help your body produce glucose.

This puts dairy into the list of banned food items due to its high carb and low fat content. One cup of whole milk contains about 12 g of carbohydrates, which can put a massive dent on the diet plan of people restricting their carb intake to fewer than 50 g a day. There are even several alternatives that should also be avoided due to their similarly high carbohydrate count, such as skim, low-fat, and Lactaid milks, which all contain around 12 g of carbs per cup.

Fortunately, there are low-carb alternatives to dairy milk that people on a keto diet can drink if they’re really craving milk but don’t want to disrupt their diet. (Related: Fruits and the keto diet: What to eat and what to avoid.)

Almond milk

One of the best options for a milk substitute is almond milk, which only has approximately 1.99 g of carbs per cup. Remember to avoid the artificially sweetened versions, as those may give you even more carbs than regular milk at 13.18 g per cup. The unsweetened version is preferable due to its many health properties, such reducing your risk of heart disease and strengthening your bones. Almond milk can be used to make smoothies, oatmeal, and many other keto-friendly meals.

Macadamia milk

Another great, low-carb and nutty milk alternative. Macadamia milk only has one gram of carbs per cup, perfect for a low-carb diet. Macadamia milk’s smooth and slightly sweet taste make it a great non-dairy milk for coffee, cereals and smoothies. Macadamia milk contains many essential vitamins and minerals, such as B-vitamins, iron, folate, manganese and protein.

Flax milk

While flax milk may not immediately come to mind as a go-to alternative to dairy, it is a great plant-based milk – containing just 2 g of carbs per cup. This new alternative is worth trying out, especially since it may boost your heart health due to the high amounts of phytosterols and omega-3 fatty acids.”

Keeping healthy requires specific and worthy steps to follow that’ll increase life expectancy. For example, exercise, which is considered one way to extend life. The Body Reboot book reveals how a low carb, high fat diet can improve health. Keep reading to learn about additional ways to increase life expectancy and improve your health.

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