Yogurt on the Ketogenic Lifestyle

Typically, we think of Yogurt as being really healthy. However most yogurt is actually low in fat and very high in sugar either from sweeteners or added fruit. But you can have yogurt if you read labels carefully. 

1. Look for for UNSWEETENED GREEK Yogurt with the least amount of carbs you can find. Some of the best I have seen have 4-5 carbs per serving. Just remember to count this in your carbs for that meal. 

2. To pick up the fat content, mix in unflavored MCT oil ( I like the Sports Research brand and use about 1 tbsp.). This results in a RICH, CREAMY filling yogurt. PLEASE don’t buy lite or fat reduced yogurts! These often have added preservatives and sugar. 

3. For flavoring — experiment with adding low sugar flavorings such as the Raspberry or Banana Fuel Booster or the KetoFizz. Other ideas could include a little of Sport-n-Go product, the Cacao (Chocolate!) Bone Broth protein, or just a few strawberries, blueberries, or blackberries. Remember to count this in your carbs.

Yogurt is still probably best considered as a “treat” keto food — especially if you are just beginning keto or find that fruit or a of lot dairy slow your fat loss or hinder your ability to stay in ketosis.