Welcome to the forums! Glad you found us.
Ten kilos may well come off, but it may not be as fast as you are hoping. The rapid, large fat loss stories are about people who had large amounts of excess fat to get rid of, and even their rate of fat loss slowed as they approached a normal body size. A ketogenic diet should be of great help to you, and it will provide many benefits in addition to fat loss, but you will only get frustrated if your expectations have been made unrealistic by some of the hype that’s out there. Also, since you are a woman, you may find your hormones need a period of re-regulation before the fat loss starts, though I will defer to our women members to discuss their experience with you.
That said, most people advise not using milk, but that is because of the sugar content. If you want to put milk in your coffee and tea, just account for the carbs in your daily carbohydrate allowance. It is not likely to cause you trouble unless you are drinking vast quantities. I am at the point where I very much prefer tea and coffee black, but many people enjoy their coffee with double cream (heavy whipping cream). It’s not bad that way, though I still prefer it black. I can’t imagine putting cream in tea, however. Ugh!
Galactose and lactose (the milk sugars) are an issue for all dairy foods, so just be aware of the contents of what you eat. Hard, aged cheeses have the least amount of carbohydrate, and while double cream does have a bit, it’s not much.
There are a number of online apps, such as myfitnesspal and Cronometer, but be sure to set them to maintenance, rather than weight loss, because otherwise the calorie allowance will be unrealistically low (there are solid scientific reasons for not wanting to stint on calories on a ketogenic diet—this is a way of eating that goes against the current orthodoxy in many important ways). If, however, you eat modest quantities of leafy greens and vegetables that grow above ground (such as broccoli, sprouts, and cauliflower) and avoid starches, grains, and legumes, you should be fine, without having to be obsessive about the quantity.
Many people on a ketogenic diet find that their digestion is quite fine without worrying about fibre, and some people even find fibre to be detrimental, once their carbohydrate intake dropped. You can exclude fibre grams from your carb count (probably already done for you on Portugese nutrition labels), but a lot of people prefer to include the amount of fibre when considering how much carbohydrate to eat. There are good arguments on the side of counting total carbs and on the side of counting net carbs, so you’ll have to make your own mind up about that.
One last thing to mention is the matter of what fats you are consuming. I’ve been watching a lot of videos on line these days, and I am hearing a great deal more about systemic inflammation lately. It appears that the high ω-6 content of the commercial seed oils is as deleterious to our health as a high-carbohydrate intake, since ω-6 fatty acids, while essential to our diet, are inflammatory when over-consumed. The best fats are the traditional ones—butter/ghee, bacon grease, lard, and tallow—since they are mostly monounsaturated and saturated fats, with a modest polyunsaturated component.
