THE KETOGENIC EDGE COOKBOOK: A Training Manual for Low-Carb, Ketogenic, and Paleo Cuisine – Maca EBOOK: coaching, skype consultations: get these questions all the time: can I eat cheese and nuts in ketosis? Can I drink coffee with keto?
Long story short, for most people, these aren’t a problem – though SOME may want to avoid them…here’s why-
If you are eating enough cheese to spike you over your carb limit or if you are highly sensitive to dairy then sure, cheese will be an issue – but its NOT an inherent “no no” in keto, in fact many cheeses have loads of fat and are loaded with fat soluble vitamins (K2 and D for instance). For most people cheese is, at it’s worst, neutral – and for many it’s an awesome addition if it’s from grass fed cows and ESPECIALLY if it’s unpasteurized and from grass fed A2 cattle. Of course, plenty of people have sensitivity to cheese and dairy (A1 casein), the amount of cheese that most people would eat on a well formulated ketogenic diet wouldn’t likely be a problem even for those with slight sensitivities, but some people need to avoid it. If you think you may be sensitive to dairy try cutting it out and see if the symptoms subside, quite simple test you can do at home!
Nuts are not inherently bad either, assuming you’re not eating enough to push you over your carb limit – the problem with nuts is the phytic acid content, but if you are eating them in moderation and not pounding jars of nut butter or eating loads of almond flour with every meal you won’t be creating problems with mineral deficiencies due to the mineral binding properties of phytic acid (which binds to magnesium, copper, zinc, and other minerals). In nature, nuts are VERY difficult to consume in large quantities, so I would posit that nuts should be used as adornments, not as a major source of macros – but eating moderate nuts is not going to mess with keto adaptation.
Coffee – not a problem for most people, could be taxing on the HPA axis for those with so called “adrenal fatigue” and I would say that long term high intake of coffee is not beneficial – but for most, a daily cup of coffee is not likely to make or break your health or adaptation to ketosis so if you love coffee and don’t wish to give it up DONT WORRY! Would I recommend people drink coffee or rely on stimulants for energy? NO…but it doesn’t mean someone can’t be in ketosis and have their coffee too! It can be a useful tool for people and will not condemn you to keto limbo unless you have major issues going on with your HPA axis and hormonal balance (which unfortunately some people do).