How could I possibly survive on a keto diet without my keto fat bomb recipes? Today I’d like to share with you one of the powerful weapons in my keto success arsenal.
If you are on the ketogenic lifestyle, you know just how important it is to get into ketosis and remain there. The attraction for most of the people to this diet is the fact that we all want to become a fat burning machine.
So, when I took on this ketogenic lifestyle I was quite excited but found it difficult to keep off snacks. I resorted to snacking on coconuts. To my greatest shock, I couldn’t stay in ketosis for the life of me. I had to know why?
I started keeping a close look at what I was eating, got the myfitnesspal app. That was when I discovered that the whole coconut had —- carbs per 100grams meanwhile I was taking one whole coconut daily.
I had to find a keto-friendly snack that was almost zero carb. That was how I discovered fat bombs on Pinterest. Meanwhile, If you are not yet on Pinterest, you are missing out because its FREE! Join Pinterest here and don’t forget to follow me. Click on this link to follow me.
What is a Keto Fat Bomb?
Good question. It’s definitely not a dangerous explosive used for war! A keto fat bomb is a bite-sized delicious treat that gives you about 85-95% dose of healthy fats with little or no protein or carbs.
They can either be sweet or savory.
When we think of snacks, even the natural ones, they are usually the high carb types like fruits, dates, tiger nuts etc. Apart from the fact that you will be thrown out of ketosis, they give you an insulin spike and subsequent crash which leaves you wanting sweeter and takes away the little energy you had.
Keto fat bombs, on the other hand, provides a steady source of energy and stable blood sugar levels without setting you up for an insulin roller coaster.
Types Or Categories of Keto fat Bomb Recipes
Fat bombs come in three main categories.
The sweet dessert-like keto fat bomb recipes
The savory spicy keto fat bomb recipes
Plain keto fat bomb recipes
Shapes and Sizes
Keto bombs are typically a finger food that can be eaten in one or two bites. They can be rolled into a ball, or cut into squares similar to fudge pieces. Fat bombs can also be formed in a muffin pan or ice cube tray to take a better shape.
Why Keto Fat Bombs on a Keto Diet?
There are quite a number of reasons to always have some fat bombs prepared and stored ready to use if you are to successfully lose weight on a keto diet.
To ensure your 75% daily fat intake on the ketogenic diet.
Let’s start with the macronutrient requirements on the ketogenic diet. You need to have a 75% fats, 20% protein and 5% carbohydrate meal structure. You can see a detailed ketogenic food pyramid here.
A lot of people on the keto diet, have difficulties meeting up with their daily fat intake. What happens when you can’t meet up the 75% fat in your diet, you get hungry most of the time. The keto fat bomb helps you meet up with your daily macronutrients and keeps you feeling full, not starving.
Helps you stay within the net carb limit of 20-50g per day.
At the beginning stages of a keto diet, when you are struggling to get into ketosis, it is important to stay under 20 grams of net carbs a day. You can keep snacking on the fat bombs which are roughly 85–90% pure fat while keeping your energy levels high and hunger pangs far away from you without worrying about your carb intake. That way, you can stay within the required carbohydrate limit.
This extra dose of fat especially coconut oil will help you reach and stay in ketosis.
Lowers bad cholesterol
Adding more fats to your daily diet in the form of keto fat bombs helps improve your cholesterol ratio so you have more good (HDL) than bad (LDL) cholesterol
Absorption of fat-soluble vitamins
Some vitamins are only soluble in fats. Vitamins A, D, E and K are better absorbed when we are eating sufficient quantities of healthy fats.
Basic Structure of keto Fat Bomb Recipes
Making keto fat bomb recipes are pretty easy. You may even have the ingredients at home.
Every fat bomb has these basic components:
- The base of Healthy Fats
- Flavor/Taste Agents
- The Extras
The Base of Healthy Fats
- Coconut Oil
My very best choice for a base is the coconut oil. This is because it contains Medium Chain Triglycerides. MCTs are unique fatty acids that are found naturally in coconut and palm oils which is proven to have a remarkable ability to stabilize blood sugar and enhance ketone body production.
- Palm Oil
- Olive Oil
- Avocado Oil
- Coconut Butter
- Almond Butter
- Peanut Butter(keto Compliant)
All you need is one or a combination of healthy oils depending on the recipe. Most recipes will combine an oil with the butter or cheese. Once you’ve picked out your base, it’s time for the flavor or taste.
Now your preference comes into play. As the saying goes, some like it hot, some like it cold. what do you want sweet or salty? You decide using your taste/flavoring agents. A guide could be what you miss most since you started keto.
Are you the Pringles/chip loving type? Then add
- Sea salt
- Pepper flakes
- Barbeque spices
- Pumpkin Spice
Or a Chocolate lover like me?
- Dark sugar-free chocolate
- Cocoa powder
- Natural healthy sweeteners
- Vanilla extracts
- Sugar-free cholate chips
The time now to add the extras.
With your base and flavor mapped out, it’s time to pump up your fat bombs with texture and extra nutrition.
The crunch always does it for me. You can crush up any of the keto friendly nuts like
- Almond nuts
- Coconut flakes
- Cashew nuts
- Pecan nuts
- Macadamia nuts
- Pumpkin seeds
- Chia seeds
- Bacon rinds
- Beef jerky
Whatever you like. Even MCT Oils and Protein Powder can be added to boost your fat bombs with added nutrition.
When you put all three of these components together, a keto fat bomb is born.
How to Make Keto Fat Bomb recipes in 5 Simple Steps
Step 1 – Decide on the Taste and experience you want to achieve.
What Flavors and Textures Do You Want? Is it a sweet or Savoury, chocolaty or cheesy, crunchy or melty-icecream -like? The choice is all yours. Although I wouldn’t advise on all the flavors and textures in one fat bomb.
Step 2 – Find the recipe.
This is the easiest part. Look into Pinterest at www. pinterest.com and search for “keto fat bomb recipes”.You’ll be spoilt for a choice. Just go with the flavors and textures you had in mind in step 1. Or you can try out the simple recipe below.
Step 3 – Gather together your ingredients
Check in your pantry if the ingredients listed on the recipe is available, if not, its time to go shopping for the project at hand – Fat bomb creation.
Step 4 – Measure out, mix and mold
Now you’ve gathered together the ingredients, you have to carefully measure out the quantities as stipulated on the recipe. I can’t stress this enough, you don’t want to go over your macros especially with the nuts and cocoa powder as the contain some carbs.
Mix accordingly, and mold. Depending on the recipe, some require molding with your bare hands, others need a mold like your ice-cube trays. If you like you can buy a fancy mold like the one below at your local bakery shop.
Step 5 – Freeze or bake
According to the recipe, you will now harden the mixture by freezing or baking.
That’s It! It’s actually that simple. Why don’t we make one together with the recipe below?
Chocolate Keto fat Bomb Recipe
If you are not sure how you could possibly make a fat bomb on your own yet, here’s the simplest fat bomb recipe (that I use the most).
Prep Time: 10 Minutes
Freezer Time: 4 hours
- Coconut Oil – Half a cup
- Peanut Butter – sugar-free – Half a cup
- Cocoa powder – sugar-free – 2 Tablespoonful
- Powdered Organic sweetener like Erythritol – 1 Tablespoonful
- Vanilla essence – Half a Teaspoonful
- Pinch of salt
You will also need:
- Measuring Cups and spoons
- Mixing bowls
- Spatula for mixing
- Pour all measured ingredients into a bowl
- Mix thoroughly
- Pour into mold
- Put in the freezer for 4 hours
- When set, store in the freezer and eat as needed
So now that you have a better idea of why fat bombs are awesome, I hope you’re ready to learn how to make them yourself. It’s easy, just use the 5 simple steps.
I would love to see and hear about your creation in the comments.
I would love to invite you to join our Facebook support group of about 4000 women – The Weight Loss Mamas, for more tips and tricks on how to achieve weight loss.
To your success!