Fat Bombs: Guest blogger: Danielle Burch, MS, RD
As a ketogenic dietitian, I know first-hand the ketogenic diet is anything but cookie-cutter.Dietitians often“fine tune” or make adjustments with keto diet prescriptions when certain challenges arise such as an inability tofinish 100% of meals or snacks, fat aversion, and/orlack of time to prep meals.One easy solution is theblog topic of the month, Fat Bombs!
Fat Bombs are high fat, tasty morsels that can be used as a quick ketogenic snack or as a convenient fat source with meals. Fat Bombs can helpsolve some of the common ketogenic challenges stated above. Here is how! Fat Bombs are small and portable, making them quick and easy to consume. They are a concentrated source of fat, allowing for a more typical appearing plate with protein and small amount of carbohydrate. They make for a great bedtime snack, leading to sustained ketosis overnight. In addition, Fat Bombs decrease food prep time because you can make one large batch consisting of four or fewer ingredients. Last, and certainly not least, Fat Bombs can aid in satisfying a savory or sweet tooth craving.
You can find lots of great fat bomb recipes online. Simply choose your fat source, pick your favorite flavorings and add some ingredients for a crunch factor. Refrigerate or freeze to create solid bite. Another option is to use food molds to create fun shapes.
| Fats | Flavors | Texture |
| Coconut oil Butter Almond butter Ghee Bacon fat Coconut cream Oils Heavy cream Cream cheese | Flavor extracts Dark chocolate Cocoa powder Spices/herbs No calorie sweeteners/flavored syrups Peanut butter Sugar free gelatin | Almonds Walnuts Macadamia nuts Chia seed Finely shredded coconut Bacon bits Cocoa nibs Coconut or almond flour |
Fat Bomb combination inspiration:
-Coconut oil, cocoa powder, sweetener, walnuts
-Butter, vanilla extract, chai spice, crushed pistachios
-Cream cheese, butter, basil, bacon bits
-Coconut oil, shredded coconut, cocoa powder, peppermint oil
-Almond butter, cinnamon, almond extract, sliced almonds
-Butter, crunchy peanut butter, cocoa powder, sweetener
-Butter, egg, bacon
-Cream cheese, butter, salmon, lemon juice, dill
-Cream cheese, butter, strawberry sugar-free gelatin
-Cream cheese, butter, coconut flour, sugar free vanilla syrup
-Coconut oil, lemon zest, macadamia nuts, sweetener
Try my own Fat Bomb recipe: Cake-Pop Fat Bombs, made simple and possible with the help of KetoVie Café Donut Delights! #Yum
Ingredients:
28g KetoVie Café Donut Delight (1 donut)
10g Cream Cheese, Organic Valley
5g Butter-European
5g Ground Pecans
Other: Cake-Pop stick, sweetener optional
Nutrients:
Ketogenic Ratio: 4:2
Serving Size: 1 Fat Bomb Pop
Calories: 243
Net Carbohydrates: 2.7g
Fat: 24.4g
Protein: 3.1g
Directions:
- Weigh and mix butter and cream cheese in a bowl. Add sweetener if desired.
- Briefly soften butter and cream cheese in the microwave for 4-5 seconds. Mix well.
- Roll a KetoVie Café Donut Delight in the butter/cream cheese mixture.
- Roll frosted donut in ground pecans.
- Place one Cake-Pop stick in center of Fat Bomb Pop. Place on parchment paper.
- Refrigerate for 30 minutes, until frosting is firm.
*Danielle Burch, MS, RD, is a ketogenic dietitian at Children’s Hospital of the King’s Daughters in Norfolk, VA.
FAQs
Fat bombs are OK for those following a keto diet, says Norton, as they keep dieters energized and full. "If you're not on a keto diet, however, fat bombs can make you gain weight since your body will likely store all that fat found in these snacks rather than burn them," she cautions.
How many fat bombs can I eat a day on keto? ›
Check out the following 50+ delicious keto fat bomb recipes that will leave you feeling satisfied and powered-up. You can eat between one and three fat bombs per day—go for the full three if you're enjoying a fat bomb breakfast, but eat less if you're using them for a treat between meals.
How do fat bombs help you lose weight? ›
Fat bombs are snacks you make at home with keto-friendly ingredients that satisfy your cravings, deliver a boost of energy and keep you on track with your goals. Healthful ingredients in fat bombs help you manage your weight, keep your blood sugar stable, boost your workout and help you feel fuller.
Is it okay to eat a fat bomb before bed? ›
Fat Bombs are small and portable, making them quick and easy to consume. They are a concentrated source of fat, allowing for a more typical appearing plate with protein and small amount of carbohydrate. They make for a great bedtime snack, leading to sustained ketosis overnight.
How can I get into ketosis in 24 hours? ›
You can make several diet changes to reach ketosis in 24 hours, including:
- Increasing your fat intake.
- Cutting out added sugars and processed snacks.
- Eating moderate amounts of protein.
- Consuming an abundance of non-starchy vegetables.
- Taking supplements such as exogenous ketones.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Can you overeat fat on keto? ›
A final guideline: Even if you're on keto, portions of fat still matter, says Jill Gullotta, RDN, the founder of Jill Gullotta Nurition in White Plains, New York. “How much you specifically eat depends on your calorie needs and goals, but overconsuming fat can cause weight gain,” she says.
How many carbs will kick you out of ketosis? ›
Eating more than 50 grams of carbs may disrupt ketosis.
With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.
Why am I losing inches but not weight on keto? ›
A decrease in your size but not on the scale may be caused by losing fat while gaining muscle at the same time. Other causes may be temporary water retention or a weight loss plateau. If you're trying to lose weight, you might be using a scale to gauge your progress.
Can you eat banana on keto? ›
Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.
People in ketosis may experience a variety of side effects and symptoms, including headaches, stomach upset, and changes to their sleep and energy levels. For a more accurate way of determining ketosis, people can check the levels of ketones in their blood, breath, or urine.
Why do people on keto eat fat bombs? ›
Fat bombs are an essential part of a keto diet because: Fats increase vitamin D, A, E, and K absorption, which a keto dieter needs with the limited intake of fruits and vegetables. Fats take a while to break down in your gut, making you feel full for longer.
Can you eat too many fat bombs on keto? ›
Yet, consuming too many high-calorie ketogenic snacks like nuts, nut butter, fat bombs, cheese and jerky may cause your weight loss to plateau. Though these snacks are healthy in moderation, it's best to choose lower-calorie options if you're having more than one snack session per day.
How do you eat fat bombs on keto? ›
Think of keto fat bombs more as a snack, side dish, dessert, meal replacement (in a pinch, and for no more than one meal per day), or as a pre- or post-workout pick-me-up. They do not become your primary source of food.
Is keto fat burner good for weight loss? ›
Some research suggests this diet may have benefits for people with obesity ( 4 ). However, some experts have questioned the health benefits of the keto diet and called for more research. While it may help you lose weight, there may also be complications ( 5 , 6 ).
How effective is keto for fat loss? ›
Ketogenic diets can help patients lose about 2 kg more than low-fat diets do at 1 year, but higher-quality studies show no difference. Weight loss peaks at about 5 months but is often not sustained. Individual weight change can vary from losing 30 kg to gaining 10 kg with any diet.
Is Slimfast fat bombs keto? ›
Loaded with 8 grams of Keto- friendly fats these citrusy Keto treats are sure to drench your taste buds with the sweet satisfaction of a sunny summer day!
