Healthy fats for the Keto Diet


While the article seems a little behind the times regarding meat and saturated fats there is still some good information for people looking for a substitute for vegetable oils and/or seed oils. If you’re in the store and don’t know what to choose here are some good alternatives.

What is clear is that unsaturated fat has a positive impact on health. In 2016, researchers investigated a large population study that had followed people for three decades. They found that consuming higher amounts of unsaturated fat was associated with a lower risk of mortality.

According to Harvard School of Health, foods that contain unsaturated fat include:

avocados and avocado oil

nuts, such as walnuts, macadamias, almonds, and Brazil nuts

seeds, such as flax and pumpkin seeds

oily fish, such as salmon, tuna, anchovies, and sardines

olives and olive oil

These are all healthful sources of fat for people following the keto diet.

Medical News Today

They are also a little behind the times with regard to protein and staying in ketosis. In general, if you are fat adapted (meaning converted to burning fat rather than glucose) it is quite easy to remain in ketosis. I’ve been living this way for a long time and my diet focuses on protein first with added fat and other things after. I always build my meals around the source of protein first. I have no trouble remaining in ketosis even after having a weekend of eating some carbs.

Homemade Mayonnaise

Blog, Recipes, Sauces & Dressings

Homemade Mayonnaise. Mayo is one of the easiest things to make. If you’re looking to make it without vegetable or seed oils DO NOT USE OLIVE OIL. In searching for different oil alternatives a lot of keto and sites that are anti vegetable and seed oil suggest olive oil. I tried it and it doesn’t work. Olive oil has a strong taste and makes a very undesirable mayonnaise. Instead use avocado oil. It has a neutral flavor and makes a beautiful creamy mayo.

Here’s my recipe:

  • 3 Large Egg Yolks
  • 1 cup avocado oil
  • 1 tsp white wine vinegar
  • 1/4 tsp white pepper

In a food processor add the egg yolks and begin to process. Add in the white wine vinegar and white pepper. Slowly drizzle in the avocado oil. After a few minutes it will begin to thicken. Stop processing and check the level of thickness. Stop processing when it is as thick as you like it. In five minutes you’ll have the best mayonnaise you’ve ever tasted.