Is Milk Allowed When Banting? The Real Meal Revolution Guide to Dairy

December 18, 2025 •

4 min read

Interestingly, the original 19th-century Banting diet from William Banting explicitly forbade milk, a practice that has been significantly adapted in modern Banting protocols. This means that the answer to whether is milk allowed when Banting is more nuanced than a simple 'yes' or 'no.'

Quick Summary

Modern Banting, as interpreted by the Real Meal Revolution, classifies regular milk as an 'orange' food, meaning it should be consumed with caution and in moderation due to its lactose content. Full-fat dairy options like cream and aged cheeses are more freely permitted, while alternatives like unsweetened almond milk offer low-carb choices.

Key Points

Milk is an 'Orange' Food: On the modern Banting diet, regular milk is classified as an 'Orange' food, meaning it should be consumed moderately and cautiously, not freely.
Lactose is the Carb Culprit: The main reason for milk's restriction is its lactose content, a natural sugar that counts towards your daily carbohydrate allowance.
Full-Fat Cream is a Better Option: Full-fat cream is a preferred dairy choice over milk because it contains less lactose per serving.
Check Your Phase: The amount of milk you can have depends on your Banting phase; it should be severely limited during the restrictive 'Transformation' phase.
Opt for Unsweetened Alternatives: Low-carb alternatives like unsweetened almond milk and coconut milk are excellent substitutes for cow's milk.
Mindful Consumption is Key: When using dairy, always measure portions, prioritize full-fat options, and read labels to avoid hidden sugars and carbs.

Understanding the Banting Approach to Dairy

The Banting diet, a low-carb, high-fat (LCHF) lifestyle, operates on a color-coded system developed by the Real Meal Revolution to classify foods. This system helps followers navigate which foods to embrace ('Green' list), consume with caution ('Orange' list), or avoid entirely ('Red' list). While dairy is not universally banned, its place within the diet depends heavily on its carbohydrate content, primarily from lactose, the natural sugar found in milk. This is a key distinction from the original Victorian-era approach, which was much more restrictive regarding dairy. The modern lists provide a framework for making informed decisions about dairy consumption, balancing nutritional intake with carb restriction goals.

Milk's Status on the Banting Lists

Regular cow's milk, even full-cream milk, falls into the 'Orange' list of the Banting diet. The primary reason for this classification is its lactose content. While not as high in sugar as processed foods, the carbs in milk can add up quickly, especially for those in the more restrictive phases of the diet. For this reason, milk is not a 'Green' list item that can be consumed freely. Instead, banters are encouraged to use it in controlled portions and to be mindful of its overall contribution to their daily carbohydrate intake. This contrasts with other full-fat dairy products like hard cheeses, butter, and ghee, which are on the 'Green' list and can be eaten without severe restriction.

Banting Phases and Dairy Intake

The Banting diet is structured in four phases, and the recommended intake of 'Orange' list foods, including milk, changes throughout these stages.

Restoration Phase: This initial phase allows for a broader range of foods to help the dieter acclimate. During this time, moderate use of 'Orange' list dairy, including milk, is permitted.
Transformation Phase: This is the most restrictive phase, aimed at achieving significant weight loss by entering ketosis. During Transformation, most 'Orange' list items are either eliminated or severely limited. Milk consumption, if any, should be minimal, and many banters opt to cut it out completely during this period.
Preservation Phase: Once the weight-loss goal is met, this phase allows for the reintroduction of some 'Orange' and 'Light Red' foods in small amounts to find a sustainable maintenance balance. This is when some individuals might reintroduce a splash of milk into their routine, monitoring their body's response.

Banting-Friendly Milk Alternatives

For those who want to avoid or limit cow's milk, several excellent, low-carb alternatives are available that are more aligned with Banting principles.

Unsweetened Almond Milk: A popular low-carb choice, unsweetened almond milk is a viable alternative for beverages or recipes. It's important to choose a brand without added sugar or starches.
Full-Cream: While also on the 'Orange' list, full-cream contains less lactose and can be used in smaller quantities to add richness to coffee or sauces. It provides a creamy texture with a lower carb impact than milk.
Unsweetened Coconut Milk: Canned, full-fat coconut milk can be a great option for its rich flavor and higher fat content. Like other alternatives, always check the label for added sugars or thickeners.
Homemade Milk Alternatives: Making your own almond or coconut milk ensures you control all ingredients, avoiding any hidden sugars or additives.

Comparison of Milk and Alternatives


Dairy Product	Banting List Status	Carb Count (Approx. per 100ml)	Notes
Cow's Milk (Full Cream)	Orange	4.8g	Contains lactose, should be used in moderation, especially in later phases.
Cow's Milk (Skim/Low-Fat)	Red	~5g	Not recommended; higher in sugar relative to fat, contrary to LCHF principles.
Full-Cream (Dairy)	Orange	~3g	Lower in carbs than milk due to higher fat content; best used in small portions.
Almond Milk (Unsweetened)	Orange	~0.3g	Excellent low-carb option, check labels for additives and sugar.
Coconut Milk (Canned)	Orange	~2g	Good for adding richness; check for added sweeteners or gums.
Kefir (Milk)	Orange / Green	~4g	A fermented dairy product; depending on fermentation time, it can be lower in carbs and offers probiotics.

Tips for Incorporating Dairy on Banting

For those who decide to include dairy, mindful consumption is key to staying on track. Following these tips can help you enjoy dairy without derailing your progress:

Measure your portions: Don't free-pour milk or cream. A small, measured splash in your coffee is far better than a large one.
Prioritize full-fat: Skim and low-fat dairy products often contain higher levels of sugar relative to fat, making them less suitable for an LCHF diet.
Choose aged cheeses: Hard, aged cheeses like cheddar and parmesan are typically lower in lactose than softer cheeses and are on the Green list.
Read labels meticulously: Always check for added sugars, starches, and other non-Banting ingredients, especially in store-bought milk alternatives.
Observe your body: Some individuals have a lactose or casein intolerance that can hinder weight loss. Pay attention to how your body responds and adjust accordingly.

Final Thoughts on Milk and Banting

In conclusion, is milk allowed when Banting? The answer is yes, but with a significant caveat. Regular milk is not a 'Green' list food and should be consumed in moderation, if at all, especially during the Transformation phase. The core reason is its carbohydrate content from lactose. Fortunately, modern Banting provides a variety of low-carb alternatives, including full-cream and unsweetened plant-based milks, to ensure you can still enjoy creamy textures and flavours. The most successful banters learn to listen to their bodies and adapt their dairy intake based on their specific phase and personal response. By making informed choices, it is entirely possible to enjoy dairy while staying compliant with the LCHF principles of the Banting lifestyle. For more specific guidance, consult the resources from the Real Meal Revolution and consider a coach to personalize your plan.

Real Meal Revolution

Frequently Asked Questions

Yes, you can have a small, measured splash of full-cream milk in your coffee, but be mindful that it is an 'Orange' list item. Many banters prefer to use full-fat cream or unsweetened almond milk instead, as they have fewer carbs.

Skim and low-fat milks are generally discouraged on the Banting diet because they have a higher concentration of lactose (sugar) relative to their fat content. Banting is an LCHF diet, so prioritizing healthy fats over carbs is key.

Lactose-free milk still contains carbohydrates, just broken down differently. While it might be suitable for someone with lactose intolerance, it is not an ideal Banting drink. Check the nutritional information, and if you are in the Transformation phase, it is best to avoid it.

The best milk alternative is typically unsweetened almond milk or full-fat coconut milk, as they are very low in carbohydrates. Full-fat cream is also an excellent option for enriching drinks and sauces.

Banting is less strict than Keto and features a phased approach, allowing for some moderate consumption of 'Orange' list foods like milk. Keto, being a stricter ketogenic diet, typically requires total elimination of milk to maintain ketosis.

Yes, fermented dairy like milk kefir or full-fat yogurt can be more Banting-friendly because the fermentation process consumes some of the lactose. These are typically on the 'Orange' list and should be consumed with caution.

'Green' list dairy items, like hard cheeses and butter, can be consumed freely because they are very low in carbs. 'Orange' list items, including milk and cream, are higher in carbs (lactose) and require moderation.