It’s frightening to realize that thanks to Ancel Keys – the man who made us all fear fat – we now might find it difficult to add healthy fats back into our diets. I’ve been following various online discussion groups and have seen this question pop up many a time : “How do you make sure to get a sufficient amount of fat in your diet?”
A lot of your fat intake will come from fatty meats like beef, lamb, pork and fatty fish, but it’s not as simple as increasing your intake of those proteins to reach the desired amount of fat. The reason why this is not the most optimal way of increasing fat intake lies in the fact that most people on a ketogenic diet will need to closely monitor their protein intake and make sure not to exceed what their bodies can utilise for the building and the repair of body tissues. This requirement will, of course, vary largely depending on physical activity and goals of each individual. But generally speaking protein should be kept at a safe level – which is about 20% of total calorie intake – as to prevent gluconeogenesis from occurring. In short, we are concerned with conversion of excess protein into glucose which might have a similar effect on the body as consumption of carbohydrates. So what are the ways of increasing fat without necessarily increasing protein intake at the same time?
One of the ways to include a healthy dose of fat is to use mayonnaise. You could go and find a good quality mayo at your grocery store, but you would probably have to pay up to 3-4 times the price of a standard canola oil mayo and you’d still be consuming unnecessary ingredients. And if you settle for the lowly canola oil or worse soybean oil mayo you might as well ditch it in the garbage because that’s the wrong type of fat that will cause inflammation and wreck havoc with your arteries. So I propose spending literally 5 minutes in your kitchen to whip up your own mayonnaise – here is how:
- Serves: 58
- Serving size: 5g
- Calories: 29
- Fat: 3.3
- Saturated fat: 0.5
- Unsaturated fat: 2.8
- Carbohydrates: 0
- Fiber: 0
- Protein: 0.1
- Cholesterol: 3.2
- 1 Egg
- 1tbs Dijon Mustard
- 1tbs Lemon Juice
- 1tsp Himalayan Salt
- 200ml Avocado OIl
- Whip the egg, mustard, lemon juice and salt together in a food processor.
- Once above ingredients are fully incorporated start slowly adding the avocado oil while the processor is on high speed. It is important to complete this very slowly or otherwise your mayo will split and that's a very undesirable attribute.
- You will know when your mayo is "done" which might be before you use up all your oil because you'll hear a different sound coming from the blades mixing the mayo. It will sound fuller and thicker.
I've kept this amount of mayo in my fridge for up to 2 weeks, after that you will notice oil separation occur - it's still good to eat, you just have to stir it, but for safety I'd probably ditch it at this point. Most people use mayo quite liberally, so there is no need to worry that this small amount will go back, you'll use it up fairly quickly and you might even have to make another batch before the week is over.
Note about the serving size - you will quickly realise that 5g is not very much, but it is only a suggested serving size and you can increase it to your desired volume. However, you don't want the majority of your calories coming from a condiment, after all it's pretty much pure fat. The function of condiments is to add flavour, not to overwhelm your plate. Treat it as a flavour enhancer and you will agree that you don't need a huge amount.
And for the visual aid I put this one together for you. This video is only 2 minutes 52 seconds long (but took 5 to shoot – the time it takes to make this mayo) and it really is all it takes to whip up your own delicious mayo with minimal ingredients:
You might be wondering how I use this mayo since I certainly do not use it in the conventional way by spreading it on a slice of white bread or a whole wheat wrap. In fact, it’s worth repeating, for the sake of clarity and understanding for those who are beginners at this WOE, that once you get over the fear of fat and start incorporating it in your meals the most important thing to remember (after selecting the right kinds of fats) is to remove all starchy carbohydrates (bread, wraps, cookies, pasta, rice etc.) from your diet. The reason for that is that fat (good or bad) eaten together with sugary/starchy carbohydrates will most assuredly be deposited as body and organ fat and will not have the chance to act as it was intended to for energy source, vitamin absorption and hormone regulation etc. The second most important point to keep in mind is that even though this is a high fat WOE it is not advisable to crank up the fat intake all that much. You really don’t have to go out of your way to seek out fat. This is especially true for people who already carry a lot of fat on their frames. Just think about it : you want to use fat as energy and you also want to access excess body fat for this purpose, if you eat a lot of dietary fat the fat you consume will be used for energy and any excess will be turned into body fat that will be deposited on top of what you already are carrying. At the beginning, the idea is to access your body fat to fulfill your energy needs. And only after you have burned a significant amount of body fat will you be able to increase your dietary fat.
My most favorite way to use mayo is to smother my eggs in it – there is nothing quite as satisfying as mixing those 2 flavours together. I don’t necessarily go as far as making deviled eggs as that is way too fancy for a regular lunch at work – I simply put a dollop of my mayo on a halved egg that’s buried somewhere in my coleslaw or other greens. I might simply use it as dipping sauce for my meat or make a tuna salad with it. Another great use for mayo is in dressings – many store bought salad dressings and other condiments use commercial grade mayo as a base – well, now you can do that too with your own mayo! And the beauty of using your own mayo in dressings is of course the fact that your mayo will have the highest quality ingredients of all the mayo out there.
You can use it in any way you desire – don’t limit yourself by following the conventional dogma.