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Pittsburg, Kansas | Milk has lactose or in other words milk sugar. Skim milk has the highest concentration because the fat has been taken out. I cut out milk because it is high in carbs (sugar). Milk and bread were two of the worst for raising my blood sugar. So that means it raises insulin.
Milk products like cheese go through a process that mostly uses up the lactose. The bugs that are the culture responsible for turning milk into cheese utilize the sugar to do their work. That is why cheese is fairly low carb and milk is not. Cottage cheese is a good low carb side but if very low carb like <20 grams a day, portion size has to be limited. When we eat brunch at a home town resturant we eat eggs of some sort with bacon or sausage and for the sides we substitute cottage cheese and sliced tomatoes instead of the hash browns and toast.
If you are doing low carb, use heavy cream in your coffee as it is nearly all fat (no carbs). Half and half in small amounts is also acceptable but cream is better.
Just start reading labels. Look and see how many grams of sugars there are per serving, then look to see if the serving size is reasonable and you will actually eat that much (as opposed to 5 times that much). Also look at the carbs. All packaged food has that information and everything else can be easily looked up on line for estimates.
We looked up foods and counted carbs for the first month or so till we got a good handle on what we could and could not eat. Now we just kind of know what foods we can have.
If you want something really simple to follow, Dr Eric Westman has been doing dirty keto for a dozen years or so in his clinic with great success. He doesn't count anything but simply gives a list of foods you can eat all you want, foods you can have certain portion sizes, and foods to avoid. He reads the full list in a video or for ten dollars (all proceeds go to nonprofit research) you can download the list.
https://drericwestman.blog/
https://www.youtube.com/results?search_query=dr+eric+westman+keto+ma...
https://www.youtube.com/watch?v=tBmhcNCXUF4
8 year old teaching video where he reads the food list.
https://www.youtube.com/watch?v=oNZsfluh0Uo&list=PLAiLzED1rnmUCELV1R...
He would be a good one to watch every video he is in if a person wants to keep it simple. If a person enjoys being more precise and rigid there are other doctors with lots more specific requirements.
https://www.youtube.com/results?search_query=dr+eric+westman
John
Edited by John Burns 2/21/2020 19:46
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Foods that keep you from feeling hungry-John Burns & others
