Dairy Free 🥛 on Keto?! Tips Puhleeeesse

#1

I’m on a 24 hour fast and I am going to break my fast and eliminate all dairy for 30 days. I’ve been struggling with constipation and a scale that doesn’t budge.

I’ve lost 20 lbs in 2.5 months and have been doing everything right to a T. And do IF daily for 16 hours. My weight loss has been fluctuating from 194-196 for about 3-4 weeks. I’m in my third month of keto mind you.

I don’t know what to change at this point to see results. Could being sedentary be the problem and could I need to spike my metabolism and track my food so I’m not underrating which I do often unintentionally?

Or could dairy be the culprit that is causing me to only go to the bathroom 2-3 times a week and making my weight loss slooooow like grandma Ethel :older_woman:

My question is have any of you cut out dairy and seen quicker results??? And if so, please provide some cool meal ideas or fun ways since dairy is so yummy :drooling_face:

(MelissaH) #2

There is a group doing dairy free March here, join us!
https://www.ketogenicforums.com/t/dairy-free-march-2019/77034/297?u=monurse
Meat, veggies, and eggs are the basics

(I came for the weight loss and stayed for my sanity... ) #3

Oh Melissa you are sooo sweet. Spreading the dairy free word everywhere… :joy::joy::hugs::hugs:

(MelissaH) #4

You started it my friend :wink::wink::blush::blush:

#5

This is so cool! Thank you!! I’m half convinced that I’m either a freak of nature or the dairy is the reason I’m not losing like a normal person! I’m in my thirties so my metabolism shouldn’t be so sluggish!

(MelissaH) #6

Oh your not at all! Dairy and nuts stall many people’s weightloss

#7

What are you trying to solve by going dairy free, the constipation? There’s no answer for this, some people get the runs from going full carnivore and some get constipated so it’s not the diet that is causing it but a personal gut problem. I have no problem at all with or without keto as long as I don’t eat too many greens but I seem to adapt to any diet I try as far as bowel movement goes but my gut seems to favor keto over vegetarian. Look up which nationalities are most likely to have dairy problems. The first thing I would try is eating more supper fibrous greens with your meals. That even cures the runs for some people. You might need more short-chain fatty acids that you get from resistant starches

#8

But I dont drink much milk any more, Goat milk on occasion and I eat piles of cheese :slight_smile:

(MelissaH) #9

It will help us if we know what you eat in a day? Dairy(conventional) effects women differently then men often times. Feel free to PM me @Iwanttobelieve with any specific concerns. Not having healthy bowel movements is a problem and slows weightloss by itself.

#10

@JamieBC :slight_smile:

#11

This is what I ate today. Fasted 16 hours and ate at 11

11AM:
Coffee with hwc and stevia drops
2 eggs and 1/2 cup shredded cheese
1 tbs butter
3 small squares of dark chocolate (low carb, super dark)

5PM:
Keto coffee from Starbucks w hwc
1/2 stuffed pepper with 1/2 lb of ground beef and slice of cheese
Bowl of mixed greens and some seeds on top (sometimes it’s just cruciferous veggies and ghee)

I eat like this almost daily. Sometimes I forget to eat dinner though and only have my 11:AM meal and keto tea at starbucks with heavy whipping cream like if I’m working late or have to go out and don’t have time. Trying to eat twice a day though since my calories were only at 800 that way. The second meal usually adds 400-500 cals.

Magnesium calm drink at night.

How would you suggest altering this?

(Kimble M Lemen) #12

Me too. Dairy constipates me like crazy! It also stalls weight loss. Same for eggs and bacon, but for now I need to just give up dairy.

#13

Im 100% Dairy free. I use coconut milk and almond milk as replacements. I cant speak much for replacing cheese. Daiya is delicious melted, but has carbs so you cant have much.
You can make cashew cheese… I made a delicious cheesecake with cashews.

Dairy gives many people the runs, but for me I dont poop for 1-2 weeks if I have it. Its also great to give up because its really not good for you. Its mucus forming and why drink the breast milk of another animal? Kinda gross… Dairy Free for the win!!!

(Christiana) #14

I would try eliminating the stevia before the dairy. Some studies are showing that it has an insulinemic effect, even if it doesn’t raise blood glucose levels. Or, if you decide to eliminate the dairy and nothing changes, maybe consider eliminating stevia next.

I believe I also heard Dr. Fung and Megan Ramos comment on this in a podcast episode, but I’m not entirely sure.

(Todd Allen) #15

That’s 2 lbs per week. A very difficult rate of weight loss to sustain for most people. Fast weight loss can be due to loss of water and/or muscle neither of which is sustainable. Fast water loss often results in periods of water regain which can mask ongoing fat loss if one is tracking scale weight. Better to toss the scale and use other measures of progress.

(Alijim) #16

Hi Stacie,
Congratulations on the 20 lbs loss. That’s amazing!
Idk how tall you are but that seems really low in calories. I use Carb Manager app to calculate my macros. I’m 5’2", 136 lb, and 31 yrs old. My macros are set to lose 2 lbs a week, with moderate exercise (3-5x a week).
Fat: 78g, Protein: 63g, Net Carbs: 13g, total calories 1011

Having fiber (25g/day) and probiotics 2x week helps me so much. I also don’t have a gallbladder. I get my fiber from chia seeds- easy to add to your coffee or some Two Good yogurt, and from veggies.
Also use magnesium malate from Source Naturals if I’m constipated. I only need one pill for a couple days and that’s it. My husband will take the full 3 pill dose.

Also I noticed heavy cream slows down my weightloss too. I stick to half & half at Starbucks, and use Pic Nik butter creamer at home… I still eat cheese though!

I’m a big user of liquid stevia. With the powders, I always make sure there’s no dextrose in the stevia - that spikes insulin higher than regular sugar.

I hope you figure out what’s slowing you down. Just have to do different trials of food to figure it out.

#17

I am 5’8”. I’m in a 8 jeans, 10-12 pants. I just want to lose another 40 lbs. twenty would be a relief for me. The last 20 I won’t be as stressed about!

I have wrecked my metabolism from years of eating like a run way model and so it’s been a hard battle up and down for me. My metabolism isn’t what it used to be! Five years ago, I would have already lost 30-40 lbs.

I believe my calories may be too low at 1000-1200 a day. I also find that maybe eliminating cheese may be the best option for me. It could be clogging me up.

I don’t eat any junk food. Only meals for the most part. My biggest treat is a piece of super dark chocolate. But no dirty keto here or any garbage. I even stay away from nuts lately and limit myself to two meals.

My omelette with cheese may have to go and I may have to replace it with something else. Have you found eating the same thing daily is bad for weight loss? Maybe I need more variety!

For dinner, it’s usually a hamburger and veggies with another slice of cheese and some ghee on the veggies or a big salad with oil and vinegar.

Maybe this isn’t enough food. I don’t know. Or maybe my body is used to this and needs more variety and longer fasting instead of my typical daily IF.

Maybe I need to mix things up a bit and add some exercise.

#18

Forgot to tag you :grin:

(Alijim) #19

Yeah the last few lbs are dangerous because you’re feeling yourself (sexy) and stop keto! I did that last fall and gained weight. So keto literally is a way of life. We aren’t young anymore and our metabolism is wacked out - everything is slower.

Are you using a app to track your calories? I know a lot of people use My Fitness Pal. I like Carb Manager better. If you’re not getting enough fat, and your protein macros are higher - then your body will process the protein like carbs.

An app is good to use so you get into a routine of what to eat and know that it fits your macros.

Also, Starbucks people don’t know how to add heavy cream. They will literally pour 1 cup of heavy cream in if you’re not watching them. So it’s better to ask for it on the side and do it yourself.

You will get there. And proud of you for sticking this out 2 1/2 months already. You got through the hard part of creating new eating habits.

I eat pecans - high fat and low protein, and Lilly’s chocolate… I even eat Skinny Pop Sea Salt popcorn (2 cups is 5g net carbs) and add melted butter to it.
Most days it’s Pic Nik in my coffee with some MCT oil for breakfast. Lunch is a protein with veggies and dinner is the same thing.
I do Net Carbs (Total Carbs minus fiber).

If you add exercise just once a week, you will see your weight drop the next couple of days.

#20

I’ve run into plumbing problems myself. I reckon in my case it’s the new brand and type of cheese (Woolworths.au Select brand Extra Tasty) I was eating it all the time …

Sometimes they have “anti-caking” agents and whatever … which I don’t think help with plumbing.

Whereas feta cheese was fine. I have a note to self - eat more fibre (veggies). I’m always low in them.

If all else fails I may have to get psyllium rusks, zero or no carbs but things can get rather explosive if you know what I mean. … my wife use to have that stuff, when she needed to go - she needed to go - it was always an emergency… when nature called she ran …