On a Keto Diet and having trouble eating enough fat?
Fat Bombs to the rescue!
What on earth are FAT Bombs?
Fat bombs are small servings of … FAT! They are used by Keto dieters to instantly increase the level of fat they are ingesting.
While many dieters try to AVOID fat (not a good idea) Keto dieters NEED to keep fat levels high in order to get into the state of Ketosis and burn fat.
Eating FAT helps burn the fat off your body!
ALL diets have different protein, carbohydrate and fat ratios. The ratios for Keto Diets vary slightly because there are several versions of the diet … from really strict to moderate. Some people are very sensitive to carbs … and the diet variances can be adjusted according to your tolerance.
Keto Nutrient Ratios Go Something Like This:
Moderate Protein: 15% to 35% of your total daily intake.
Low Carbohydrate: 5% on a strict Keto diet. A bit more (up to 15%) on a moderate Keto diet.
High Fat: 60% to 80% of your total daily intake.
Eating this much fat is WAY WAY harder than you might expect. Some people ingest tablespoons of butter or coconut oil in order to get their fat intake where it needs to be.
But butter and coconut oil can get boring after awhile, so …
FAT BOMBS to the rescue!
Fat bombs come in all flavors from savory to sweet. They are delicious and are a great substitute for the chocolate bars or candies you may crave. In fact … one of the ingredients in a fat bomb can be dark chocolate.
Fat Bombs mostly consist of fat. Other low carb and protein ingredients are used to add flavor and variety. They can be plain, simple, and easy to make or they can be works of art!
Ingredients that can be used:
- coconut oil
- nut butters of any kind (almond, hazelnut, peanut, coconut)
- finely chopped nuts of any kind (adds texture as well as flavor)
- coconut shreds or flakes
- chia seeds
- flax seeds (ground or whole)
- sesame seeds
- dark chocolate
- small amount of fruits for flavor
- cream cheese
- sweet cream
- sour cream
- thickened yogurt
- sugar substitutes (Stevia, Xylitol, Erythritol, Swerve, Splenda)
When I started using fat bombs I kept everything really simple.
My first “recipe” (which I use even today) is pretty well brainless and takes less than 10 minutes. Since I need to give my recipe a name I’ll call it:
Simple Coconut Fat Bomb
1/2 cup coconut oil
1/32 teaspoon pure white Stevia powder
1/2 teaspoon vanilla
2 tablespoons chia seeds
- Heat the coconut oil until liquid and slightly warm.
- Stir in the powered sweetener and keep stirring until incorporated.
- Add the chia seeds and stir.
- Add the vanilla and stir.
- Spoon into molds.
- Place in your freezer and take out only when ready to eat.
Vanilla is one of those “water and oil” things. Mixing them together is hard work, so don’t worry about tiny globs of vanilla floating around in the fat. The vanilla will separate out quite fast, so you have to keep on stirring.
Molds for freezing: You can pick up small (two bite size) silicon molds at baking stores, candy making supply stores. I use my 24-hole two-bite muffin tin. A huge variety of suitable molds are available on Amazon.
Once the fat bombs have hardened, I take them out of the freezer, pop them out of the molds and put into a zip lock bag. Don’t forget to put the zip lock bag back into the freezer.
I am a chocoholic and belong to the local chapter of Chocoholics Anonymous. This was my next quick and easy fat bomb. Need to name this one too …
Almond Chocolate Fat Bombs
Two 70% chocolate bars (100 gram bars)
1/2 cup unsweetened almond butter
1/32 teaspoon pure white Stevia powder
- Break up one chocolate bar and in a small pot (I actually use a metal measuring cup) gently heat the chocolate until it is easy to stir.
- Spoon a layer of chocolate on the bottom of each mold, filling the mold 1/3 full. Place molds on a level surface in your freezer.
- Put the almond butter into a very small bowl. Sprinkle the Stevia powder over the top of the almond butter and then mix, mix and mix some more. Keep mixing — you have to distribute the small amount of Stevia evenly throughout your almond butter.
- Taste the peanut butter … is it sweet enough? If not, add a tiny bit more Stevia and mix again. Keep tasting and adding until you are happy with the sweetness level. Make a note of how much Stevia you used, for the next batch.
- Get your molds out of the freezer and add a small layer of the almond butter mix to the mold. This is a messy job … use a small spoon and a finger to get the peanut mixture into the molds. Each mold should now be two-thirds full. Place back into the freezer for 15 to 20 min.
- Break up the 2nd chocolate bar, gently heat until melted. Add layer three. Pop the molds back into the freezer and walk away for 30 minutes.
When the bombs have hardened … go ahead and taste test. YUM! As good as, and a lot healthier than Reese’s Peanut Butter Cups.
Want more? Here are recipes for a wide variety of Fat Bombs, from sweet to savory … including my two favorites, Keto Fudge and Strawberry Cheesecake.