Lactose intolerance & Keto
Hi everyone. Just started keto 4 weeks ago. I gave up 2 days ago cos I lift weights & noticed I was too fatigued to exercise. I was advised to increase my fats & so I'm giving it another try. However I am lactose intolerant. Dairy boats me. I can handle butter though.
Seems like all the good stuff on keto involves heavy cream or cheese. Is Keto worth doing long term for me? Cos my meal choices are quite bland. I just installed this app & noticed there's no way to filter for dairy free dishes either.
Short of eating sticks of butter for my meals (yuck), what other options to I have to increase my fat intake & still enjoy my meals.
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Usually when starting Keto it is best to reduce your exercise routine as most people feel very fatigued at the start. It is recommended at the beginning just to do 30 minutes of walking a day, until you become fat adapted. If you don't want to give up the weights, then an alternative would be for you to cut down the carbs slowely so you don't feel fatigued. When I started Keto I was eating 40 net carbs for the week, then every new week I reduced my net carbs by 10 until I hit my recommended net carb intake . I suffered no keto flu and still had the energy to go to the gym 3 times a week. The majority of people who start keto reduce their carb intake straight away so keto flu hits them pretty hard.
You can obtain your fats, by using olive oil, coconut and avocado oils to your meals. Or by making fat bombs. The premium version offers meal plans that suggests meals that are dairy free so it can be done.
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I agree with the other comments. Use coconut oil, unsweetened coconut cream instead of heavy cream & avocado in place of cream cheese in recipes. Lots of high fat fresh meat choices like beef short ribs, chicken thighs with skin & Pork spareribs. Drink bone broth with salt to replace electrolytes Keto is a diuretic.