What is a fat bomb on the keto diet?

Rather than rely on oats and dried fruit like a typical granola bar does, fat bombs are high-fat, low-carb snacks commonly made with nut butters, coconut oil and certain nuts or seeds. Fat bombs can also be classified as “keto,” which simply refers to their high-fat content that is conducive to the keto diet.

naturesplus.com - Fat Bombs: Keto-Friendly Snacks - NaturesPlus

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One of the challenges of a keto diet is being prepared. Eating packaged foods is often not possible because they have added or hidden sweeteners and preservatives that aren’t conducive to your keto lifestyle. Having a go-to snack option can help you succeed on your keto diet and avoid the temptation to eat carb-heavy treats for energy. That’s where the fat bomb comes in: a perfect grab-and-go treat to keep you fueled throughout the day. But what exactly is a fat bomb and what are its benefits? Let’s look at what they are and some simple recipes to make your very own keto fat bombs at home.

What is a Keto Fat Bomb?

A fat bomb is the equivalent of an energy bar or ball, made to give your body a quick boost of energy and nutrients to fuel you between meals. Rather than rely on oats and dried fruit like a typical granola bar does, fat bombs are high-fat, low-carb snacks commonly made with nut butters, coconut oil and certain nuts or seeds. Fat bombs can also be classified as “keto,” which simply refers to their high-fat content that is conducive to the keto diet. For people who are following a strict keto diet, they need to eat a specific number of macros per day:

70% to 80% fat

20% to 25% protein

5% to 10% carbohydrates

Fat bombs offer a simple way to include healthy fats, while eliminating sugars and excessive protein, especially between meals when the temptation to snack is stronger.

Benefits of Keto Fat Bombs

Quick and easy to prep

Affordable

Perfect for breakfast or post-workout as a quick refuel

Keep you satisfied for longer periods of time than carb-heavy snacks

Can be made savory or sweet

Help you attain optimal macros

To boost your nutrition and help prevent sugar cravings, you can add protein powders like KetoLiving™ LCHF Chocolate Shake, which also tastes delicious in sweet fat bombs.

How Many Fat Bombs Can I Eat Per Day?

Fat bombs are delicious, which means it’s tempting to eat many. One or two are great between meals, but you still need to be mindful as you eat, even if they are full of good stuff. In addition to your daily macros, you probably have a daily calorie intake. Keto fat bombs are quite high in calories so it’s easy to consume a bulk of your daily calories in just a couple servings. If you continue to eat excessive calories without additional exercise and other nutritious foods, you may find it more difficult to manage your weight and maintain a healthy lifestyle.

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For many people trying to remain in ketosis and getting regular exercise, you shouldn’t eat more than three fat bombs a day. Know your macros and daily calories before making fat bombs so you can include ingredients that align with your dietary needs. The next section will help you decide which ingredients are best for you and your body.

Sweet & Savory Fat Bomb Recipes

Fat bombs are great because you can customize them to meet your nutritional needs and taste buds. If you’re staying within your macros, fat bombs are a perfect way to boost your energy and stay satiated between meals. For sweeter fat bombs, be mindful of how you’re sweetening them. If you’re using nut butters, check that there’s no added or hidden sweeteners. Be cautious of using dried fruits, as they have elevated sugars after the drying process.

Here are some staples to keep handy for sweeter keto fat bombs:

Almond butter

Coconut butter

Coconut oil

Coconut flakes, unsweetened

KetoLiving LCHF Vanilla Shake

Peanut butter

Raw cacao

Spices such as cinnamon, nutmeg, etc.

Stevia and/or monk fruit extract

Here are some ingredients for savory keto fat bombs:

Avocado

Bacon

Cream cheese

Eggs

Organic, whole-milk cheeses

Sweet and Creamy Fat Bomb Recipe

8 oz cream cheese, softened

1/2 cup sugar-free peanut butter (can sub almond butter)

1/4 cup coconut oil, plus 2 tbsp

3 tbsp KetoLiving LCHF Vanilla Shake powder

1/4 tsp salt (optional)

1/2 cup keto-friendly dark chocolate chips (omit if you don’t want drizzle, or use keto-friendly caramel sauce) 1. Place parchment paper on a baking sheet. In a medium bowl or stand mixer, mix cream cheese, peanut butter, 1/4 cup of coconut oil, KetoLiving Vanilla powder and salt (if using). Combine until smooth. Place mixture in the freezer until slightly firm, around 10–15 minutes. 2. After mixture is hardened, scoop out a tablespoon and form into a ball; place onto cookie sheet. Continue until the bowl is empty, and put the cookie sheet in refrigerator until the fat bombs are firm, or about 5 minutes.

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3. In the meantime, make the chocolate drizzle: Combine chocolate chips and 2 tbsp coconut oil in a microwave-safe bowl. Cover and microwave in 30-second intervals, checking between intervals for consistency. Remove when fully melted. 4. Use a spoon to drizzle over fat bombs and return them to the refrigerator until drizzle is hardened, or about 5 minutes. Cover and store refrigerated.

Download Recipe

Savory Cheesy Fat Bombs

6 oz shredded organic white cheddar cheese (no added color)

6 oz cream cheese

3/4 tsp garlic powder (onion powder is also a tasty option)

1/2 tsp dried dill, or herb of your choice

5 tbsp chopped pecans

1 tbsp minced parsley

1. Place parchment paper on a cookie sheet. Place cheddar cheese, cream cheese, garlic powder and dried herbs in a bowl and mix until well combined. Put plastic wrap over the bowl and put into freezer until chilled, or about 8 minutes. 2. After mixture is hardened, scoop out a tablespoon and form into a ball; place onto cookie sheet. Continue until the bowl is empty, and put the cookie sheet in refrigerator until the fat bombs are firm, or about 5 minutes. 3. Combine the nuts and parsley in a bowl. Roll each fat bomb into the nut mixture and place back on cookie sheet. Cover and store in the refrigerator.

Download Recipe

naturesplus.com - Fat Bombs: Keto-Friendly Snacks - NaturesPlus

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