Video: Why I Don’t Eat Dairy on Keto

Why I Don’t Eat Dairy on Keto #keto #lowcarb

Why my approach to the keto diet is dairy-free and what consuming dairy can do to your body.

It’s no secret that the standard ketogenic diet uses dairy. Cheese, butter, cream, you name it. And, while some people may do really, really good on that, a lot of people don’t. But, they continue to eat it because a) they don’t know that the dairy is causing issues for them, and b) they don’t know that there’s an alternative.

Going dairy-free on your keto diet may be for you if you’re…

  • Having a hard time becoming fat adapted
  • Constantly dealing with eczema, diarrhea, itchy skin, or ear infections
  • Trying to balance an autoimmune condition
  • Stuck at a weight plateau
  • Dealing with inflamed sinuses
  • and more…

I created this video in April for the launch of my keto audiobooks and shared it on YouTube but it was never posted on the blog. The most popular question I get is why my ketogenic diet protocol does not include dairy. So, here’s the video!


  • The benefits of consuming high-quality dairy sources
  • Why eating dairy is bad
  • When we should stop eating dairy
  • Signs you’re allergic or sensitive to dairy
  • How to eat low-carb and dairy-free


Do you practice a dairy-free approach to your ketogenic diet? What steps did you take to go dairy-free? Let’s chat about it in the comments!

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Comments | Leave Your Comment

  1. Ohh wow another video. These are awesome!! Thanks so much for posting about what everyone actually thinks about :D Say dairy free, We been doing the KETO diet since end of July and LOVE it! Both of us are losing weight. I am over loaded on all the cheese though, even started doing to Bullet Proof Coffee. What do you think of the butter added to Coffee? If I can cut down or even out with dairy, I think would be so amazing. Any ideas would be helpful..Thanks again :D

    • You’re in luck because I have a dairy-free version of Bulletproof Coffee. I call it a Rocket Fuel Latte and it’s SO delicious. You should give it a try if you’re trying to cut down on dairy ;)

  2. Forgive me if you addressed this is your video but for some reason I can’t get it to play past 8 minutes. I was dairy free for a long time but over the past 6 months have tried adding goat milk cheeses and goat butter as well as ghee. I have seen no negative effects. In fact I truly feel like I feel better when I incorpurate them into my diet. Is there a way that I can add them to your plan or is that a definite no?

    • Hmm, I just checked it and the video played past the 8 minutes for me, so it’s likely an issue with your internet connection. You can try clicking the settings icon at the bottom of the video to lower the quality. That might help it load more quickly. I encourage everyone to find what works best for their bodies, so if dairy works well for you, you’re more than welcome to incorporate it into your keto eating style. If you’re following any of my programs, feel free to replace non-dairy products with dairy products, like coconut oil with ghee or almond milk with goat milk.

  3. Hi Leanne!
    I LOVE The Keto Diet and all of your videos and pod casts. Thank you so much for all that you do. I have taken dairy out of my diet and feel like I have noticed a difference in my skin, but I am still not losing weight and I am still dealing with constipation. I drink a gallon, sometimes more, of water a day. Any tips? Also, I am pretty sure I am allergic to coconut :-(. I get an itchy throat when I eat it. Any tips on coconut and dairy free? It is so difficult to be dairy and coconut free.

    • Hey, Jessica! I’m so glad to hear that! Thanks so much for your support. Here’s a post for some other possible reasons you’re not losing weight. Having multiple food sensitivities or allergies can seem daunting! Do you have Fat Fueled, though? There are sections with some really great tips and ideas on how to thrive without coconut and dairy starting on pg. 58. I think you’ll find them super helpful!

      • Thank you so much for the response. I only have The Keto Diet. Do you recommend Fat Fueled too? I will go through the post you linked as well. I forgot to mention that I have started to incorporate healthy carb-ups. I’m hoping to start losing again soon. Thanks again!

  4. Hi Leanne,
    I’m just coming off of a food restricted plan I’ve been on for 2 years. I’m motivated to have a fully successful Ketopaleo food plan. I’ve already started, am fat adapted but struggling with consistent high fat intake. I’ve purchased your book, which is great but I’m in overwhelm and not clear of my direction. My focus is weight loss. I’m healthy otherwise and am already dairy free. I can’t seem to organize tracking intake a fats to begin burning fat.
    Please advise.
    Thank you so much.

      • Hi Leanne, I purchased your Keto Diet book before I found your website. Lots of great info! Is the Classic Keto program in the book not appropriate for a beginner? I am on day 5 now and the food and recipes have been great. I do get hungry and feeling a little spacey but I figure that is just my body’ in transition to becoming fat adapted.

        • Hey John! Classic Keto is great for beginners. Yeah, sounds like the effects of adapting. Hang in there! If you find it’s a bit too much, you could go with an exogenous ketone product. Perfect Keto is my favorite because it’s LOW cost and free of garbage ingredients.

  5. This is completely unrelated to the video (which of course contained very useful information) but I couldn’t help notice your cardigan is the same one that Rashida Jones (character Ann Perkins) wore in season 5 of Parks and Rec! :)

  6. Hi Leanne, I am new to Keto and have so many questions, but my first is. I love butter on my veggies, what can I use to substitute for it? Can you recommend a good substitution and where I can find it?

    • I’m loving Ellyndale Organics butter infused coconut oil right now! Or, if you can tolerate it, ghee is fabulous as well.

        • Some ghees do, but there are brands that are free of both casein and lactose. Fourth and Heart ghee is the only brand I’ve been able to tolerate.

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