What if we told you that the secret to losing fat is to…wait for it…eat MORE fat?! Yes, dear readers. You read that correctly. Our dirty little secret is that to shed excess pounds (especially around the midsection- buh-bye, belly fat!) you must make sure that your diet is primarily comprised of the fat macro.
Hello, Fat Bombs!
If you are new to the Keto diet (read: lifestyle. Okay, fine, read: regime), you will want to start by figuring out your personal target macros.
What are macros? Think of them as building blocks for your comprehensive dietary intake. In order to achieve Ketosis (AKA the metabolic state where your body burns fat instead of glucose for fuel), you will need to adhere to the proper intake ratios of fat, protein, and carbohydrates.
To do so, here is a personal calculator tool. Most likely, it will reveal that your fat intake should be close to 75%, with protein weighing in at around 20% and carbohydrates at just 5%.
Related: The Definitive Guide to Tracking Macros on Keto
We know what you are probably thinking. “75%? That is a lot of fat!”
Indeed, it is.
Just remember that not all fats are created equal and that you need to make sure to fill up on mostly healthy (monounsaturated) fats. Avoid processed trans fats, such as hydrogenated oils.
Those are never healthy and have the opposite effect of what you are likely trying to achieve on Keto (i.e. weight gain, inflammation, high levels of bad cholesterol).
That being said, one way to reach your daily goal of 75% fat intake is to incorporate Keto fat bombs into your diet.
Related: Plant-Based Keto: Not All Fats Are Created Equal
NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes
WHAT THE HECK IS A KETO FAT BOMB?
Keto fat bombs are (more often than not) delicious, bite-sized snacks that are primarily comprised of fat.
In fact, most fat bombs are around 90% fat.
The remaining ingredients are usually protein. While fat bombs are typically small and snack-sized, they can be consumed as meal replacements, as pre- or post-workout fuel, or as desserts.
There are as many recipes for fat bombs as there are recipes for any sort of snack (more on that later…).
So, whether you prefer something sweet (like Keto cheesecake fat bombs) or savory (such as Keto pizza fat bombs), or both (because, why limit yourself?), you can add these to your diet to assist in achieving and maintaining ketosis.
NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes
HOW DO FAT BOMBS WORK?
Once your metabolism makes the shift from burning glucose to burning fat for energy, your diet essentially becomes a fat-fueling conquest, to raise ketone levels and keep the fire burning. (And by fire, we mean belly fat. Can we get an, “Amen?!”) Fats take longer to digest than other macros.
They also play an important role in slowing down your body’s conversion of carbohydrates to sugar. So, when you eat fat bombs, you will feel fuller longer, and you will be less tempted to snack throughout the day.
It is important to remember that fat bombs are typically dense in calories. (This is a good thing because they will usually curb your appetite and keep you from mindless snacking throughout the day.)
Even so, you need to be careful and mindful that you don’t overconsume these tasty little treats.
Many of them use cream cheese as the main ingredient. If you don’t watch your intake, you could easily end up eating mostly cream cheese all day. Obviously, that isn’t healthy and will wreak havoc on your skin.
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. In doing so, you may end up consuming far too many calories and actually self-sabotaging your keto diet conquest.
NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes
OUR FAVORITE KETO FAT BOMB RECIPES
We have prowled the internet, far and wide. We have searched through the vastness with our fine-tooth comb (and our extremely particular, refined, and discerning taste palette). We are prepared to give you our ultimate list of Keto fat bomb recipes.
But first, we would like to direct you to our delicious NuTrail— Keto Glazed Pecans.
A single serving of these tasty little treats ends up being pretty perfectly on target for keto fat bomb macro nirvana!
These nuts boast 17g of healthy (monounsaturated) fats and only 1g net carbs. Get this — while your taste buds will swear otherwise, these contain ZERO grams of added sugars. Stellar! Snack on!
And now, on to some of our favorite keto fat bomb recipes!
If you have a sweettooth
If you are a recovering dessert addict, you will most likely have a tough time denying the extreme deliciousness of cheesecake.
Everything about it, from the crunchy, buttery crust, to the fluffy, gooey filling, is utterly mouth-watering.
Now that we have you enraptured in a debauching diet daydream, we are about to burst your bubble. (Sorry, not sorry!)
Normally, this dessert is loaded with sugar and features a graham cracker crust, neither of which will do any favors to your waistline.
NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes
Luckily, there is a way to make this classic favorite without breaking the macro bank.
INGREDIENTS:
You will need 2 parts cream cheese, 1 part coconut oil, 1 part heavy cream, keto-approved sweetener (we like Swerve or stevia), vanilla extract, and baking chocolate or unsweetened shredded coconut for decoration.
For a single batch, we advise using the following measurements:
- an 8-ounce package of cream cheese. (Let it sit out until it reaches room temperature.)
- 4 ounces of coconut oil
- 4 ounces of heavy cream
- 2–3 tablespoons of sweetener (less if you are using stevia — be sure to read the package for ratios)
- 2 teaspoons of vanilla extract
- Baking chocolate or unsweetened shredded coconut to taste
- Mini cupcake liners
INSTRUCTIONS:
- Line a mini cupcake pan with paper liners.
2. Combine all ingredients (except for the unsweetened shredded coconut or baking chocolate) into a mixing bowl.
3. Beat by hand or electric mixer until hom*ogenous and creamy.
4. Scoop the mixture into the cupcake liners.
5. Top with either baking chocolate or unsweetened shredded coconut (or both).
6. Set the tray in the refrigerator for at least 2 hours to set. And voila!
NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes
If savory is more your thing
If dessert was never your soft spot, perhaps your keto diet has left you with cravings for carb-heavy entrees, such as pizza. Not to worry! We have an amazing keto fat bomb recipe that will keep you from missing the real thing.
INGREDIENTS:
You will need a package cream cheese (left out to reach room temperature), a package of pepperoni, a 4.25 oz (or 120 grams) can of chopped olives, sundried tomatoes, fresh basil, and salt and pepper.
We used the following measurements for a single-batch recipe:
- 4 ounces of room-temperature cream cheese
- 15 slices of pepperoni, chopped in to small olives
- 2 teaspoons of chopped olives
- 10 sundried tomatoes, finely chopped
- 3 tablespoons of fresh basil, finely chopped
- A pinch of salt and pepper (to taste)
INSTRUCTIONS:
- Combine all the ingredients, besides the cream cheese, in a mixing bowl.
2. When the mixture is consistent and hom*ogenous, add in the cream cheese until the mixture is uniform.
3. Place the mixing bowl in the freezer for 15 minutes to firm up the batter.
4. In the meantime, line a plate or large Tupperware with parchment paper.
5. Using a wet butter scoop tool, scoop out bite-sized balls of the mixture.
6. Store them in the fridge when you aren’t eating them.
NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes
If your taste buds crave something exotic
Sweet? Savory? How can anyone choose? Luckily, the cuisines of many Eastern cultures are delightfully palleted to deliver both.
If you are a fan of Thai curries, you will love these curry fat bombs! Sadly, most curries are served with rice and contain sugar. While delicious, these favorites will kick you straight out of ketosis.
Instead, try combining cocoa butter, coconut manna (AKA coconut butter), Swerve, peanut butter, and curry powder. There are a couple of things to note.
Firstly, coconut manna/butter is NOT the same thing as coconut oil.
Secondly, you can’t substitute Swerve for other low carb sweeteners in this recipe.
We recommend using the following ratios:
- 2.5 ounces of cocoa butter
- ½ cup of coconut manna
- 2.5 tablespoons of Swerve (the confectioners’ variety will work best)
- 1.5 tablespoons of unsweetened peanut butter
- 1 tablespoon of red curry paste
INSTRUCTIONS:
- Prepare a mini muffin pan with liners.
2. Melt the cocoa butter and coconut manna together. (*Remember, slow and steady wins the race. Both fats tend to burn easily, which will ruin the flavor of your fat bombs. It is best to use low heat and commit to the long haul).
3. When they are mixed, add in the Swerve, curry paste, and peanut butter.
4. Combine until the mixture is hom*ogenous.
5. Pour into the lined mini muffin pan and place in the refrigerator until firm.
6. As they would say in Thailand, “สนุก.” Or, “S̄nuk,” which means “enjoy.”
