Recipes for fat bombs have been floating around the internet for a while now and although they may sound like a ball of heart attack, they’re actually quite healthy. When you’re on a high-fat diet such as Keto it can be difficult to get the healthy fats your body needs through your meals alone. This makes fat bombs an appealing option. The following article will help you to understand what fat bombs are, why they might be helpful on your Keto diet and considerations that you need to take before mowing down on a dozen of them in one sitting.
Fat on the Keto diet
Fat is an important part of the Keto diet. It’s recommended that on Keto 80-85% of your daily calories come from a fat source. That leaves 20-25% available to come from a protein source with only 5-10% coming from carbohydrate sources. To put this in perspective, in an average 2000 calorie diet, 1600-1700 of your calories would come from healthy fats with 400-500 calories coming from protein and only 100-200 coming from carbohydrates.
This calorie percentage is helpful for a rough guide; however, if you’re looking to keep your body in ketosis you should keep track of the net carbs that you eat. Anything higher than 20-25g of net carbs daily will kick your body in ketosis and prevent you from creating ketones.
What are Ketones?
Ketones are created in your liver out of your stored fat as an alternate source of energy from glucose. High carb diets allow your body to run off of glucose which is a quick energy source; however, you burn through it in a few hours which causes your body to become hungry and request more carbs for energy. Ketones provide your body with a more sustained form of energy. They take longer to burn through and there is plenty of stored fat available so that you don’t have to constantly replenish your body with food.
In order to access your stored fat and begin creating ketones, you need to reduce the number of carbohydrates you eat so that your body doesn’t have enough carbs to produce glucose and it’s forced to switch over to ketones. This is why fat is so important on the Keto diet. Even though your body is using stored fat to create ketones you need to put healthy fats back into your body.
The Keto diet is portrayed by celebrities and social media accounts as the diet where you can indulge in cheese, bacon and steak without worry; however, that’s not entirely true. The key is that your fat comes from healthy sources. Red meat, such as bacon, while delicious isn’t the best source of fat. Healthy fats are ones that come from fish, nuts, seeds and oils. Although there’s nothing wrong with animal sources of fat occasionally they’re higher in levels of saturated fats so you should limit the amount that you have. Trans fats are found in processed foods and should be avoided altogether as there is nothing good about processed foods but there’s a whole lot of bad.
Instead opt for unsaturated, polyunsaturated and monounsaturated fats. Avocados are a great source of healthy fats and so is the oil that’ made from them. Extra virgin olive oil is another source of healthy fats. Pretty much every type of nut is high in healthy fats; however, walnuts, macadamia nuts, almonds, hazelnuts and pecans are some of the best sources of monounsaturated fats along with a healthy dose of vitamins, minerals and fibre. Seeds such as chia, flax and hemp are also great sources of healthy fats and fibre.
What are fat bombs?
There are a lot of recipes for fat bombs on the internet today; however, the majority of them contain healthy fats such as nuts, seeds, nut butter and avocado. In place of sugar, they often contain agave nectar and artificial sweeteners such as Stevia alongside dates, carob chips and cocoa powder. They’re usually no-bake treats that people on high-fat diets such as Keto can indulge in without feeling bad. They’re often used to replace treats such as cookies, brownies and cakes.
There are also some more savoury fat bomb recipes out there such as pizza, buffalo chicken or savoury ranch fat bombs. These use a slightly different set of ingredients and often contain meat so it’s worth looking up the full recipe if you’re interested. However, the basic principle remains the same. They’re high in healthy fats, low in carbs with a moderate amount of protein for a boost of keto-friendly energy.
Are fat bombs important on Keto?
Fat bombs can be a great source of healthy fats. Their ingredients are designed to be healthy so you can indulge in them without fear of overloading your body with the sugar and unhealthy carbs found in a lot of baked treats. When you’re on keto you often miss out on these treats because they’re too high in both carbs and sugars. This leaves only processed Keto options which aren’t a good idea either if you’re sticking with clean Keto.
Fat bombs make a great alternative to processed Keto treats. They’re easy to make in the comfort of your own home and most recipes are no-bake which means that they don’t even require an oven. You get to chose the ingredients you add-in so that you can better track your net carbs and make sure there are no ingredients that you can’t eat on Keto added in. Another reason Keto fat bombs are a good idea is that the majority of the recipes are easily adaptable. So for example, if you don’t have coconut oil you can easily substitute another oil such as extra virgin olive oil or avocado oil.
Basic recipe for Keto fat bombs.
- 4oz of cream cheese
- 2 oz creamy peanut butter
- 1 oz Swerve (or an equivalent sugar substitute)
- Mix all of the ingredients together and scoop into 1” balls onto a cookie sheet lined with parchment paper. Freeze the fat bombs for 2 hours in the freezer.
To this recipe, you can add in nuts, seeds, carob chips, dark chocolate chips (if your Keto plan allows), dates, and dried fruits. You can substitute any type of nut butter you want for the peanut butter including almond and hazelnut butter. This is a very adaptable recipe and very quick and easy to mix up. The ingredients you chose to use will change the calories and macronutrient content. If you’re looking to add more fibre, seeds and nuts are a great addition. If you’re looking to add more fat then consider adding in some healthy oils.
Are fat bombs healthy?
As a general rule, Keto fat bombs can help you get a fast dose of healthy fats that you might otherwise struggle with during your daily meal plan. That being said, they should not be used as a replacement for your meals. There’s a very high concentration of fat found in these tiny treats and it’s recommended that they’re used as a snack or treat, not as a meal. Try to limit yourself to a few a day in order to keep your calorie counts reasonable.
Fat bombs often contain anywhere from 100-300 calories so it’s easy to see how quickly these calories can add up. Even though fat bombs are healthy, there’s a lot of nutrients that you can’t get from them and it’s important to include foods such as leafy green vegetables, dairy and fish into your diet in order to get a wider range of nutrients. It is possible to eat too much fat while on the Keto diet, contrary to popular belief. Only 80-85% of your calories should come from fat and if you eat too much fat you can actually slow down your metabolism which stalls your weight loss efforts.
If you have a mid-afternoon slump, the energy that’s found in fat bombs can help you push through. They provide your body with a fresh supply of healthy fat that it can use to create ketones so that you feel energized. They’re also great as a post-workout snack to help you replenish the calories you burned away and repair your muscles. If you’re craving a sweet treat for dessert, fat bombs are the perfect Keto-friendly solution.
Fibre can be difficult to get on the Keto diet, and it’s important to keep your digestion moving along smoothly. It’s simple to add fibre to your keto fat bombs by adding chia seeds, diced pistachios, coconut flakes, and ground flaxseed. These are all delicious additions that will boost your fibre count without adding too much dry substance to your bombs that would make the recipe too difficult to alter.
Fat bombs can be a great addition to your Keto meal plan. However, it’s easy to go overboard and overindulge in these little treats if you’re not careful so it’s important to eat them sparingly as a snack as opposed to relying on them as a source of all of your nutrients. When added into the Keto diet, fat bombs give you a boost of protein and healthy fats to help you meet your daily fat requirements while satisfying your craving for sweets in a Keto-friendly way.