MILK

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Hello, it is better to skip milk on keto, as, in addition to the fact that milk can increase your daily carbohydrate intake, it is not recommended to drink it for people who are lactose intolerant. These are digestive problems, including bloating, cramps, nausea, gas, etc., that appear after consuming dairy products.

You can only drink regular milk on a keto diet in these cases:

On a targeted ketogenic diet when you consume milk before or after exercise.
This is a type of keto diet designed for more active people who require more carbohydrates. It allows 20 to 50 grams of extra carbohydrates an hour before or after a workout.
On a cyclical ketogenic diet, when you drink milk during your "carbohydrate" days.
It is another form of diet that suggests sticking to the standard ketogenic diet for 5 days and doing "carbohydrate" for 1-2 days. This means you eat a low-calorie, high-carb meal 24 to 48 hours a week to fully replenish your glycogen stores of 400 to 600 grams. However, this diet is only recommended for athletes or individuals who exercise at such high intensity that they absolutely need this serving of carbohydrates.
Your carbohydrate intake throughout the day, including milk, does not exceed 50 grams.

But you can substitute unsweetened almond, pea, flaxseed or hemp milk for unsweetened milk - your choice)

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