What Are Fat Bombs? Plus, a Recipe - Real Food RN (2024)

FAQs

What are fat bombs? ›

Fat bombs are low carb and sugar-free sweet treats, usually made with either coconut oil, coconut butter, cream cheese, avocado, and/or nut butter. Pretty much, any healthy fat can be made to become a fat bomb!

"Keto dieters need to know that fat bombs should not be used as a meal replacement on a regular basis since most fat bombs can't help you meet your daily requirements for fiber, protein, and vitamins," she says. It's best to use these fat bombs as a snack for the most part.

If you're eating fat bombs to lose weight, you need to eat them as part of a low-carb diet. They can't do their job if you're loading up on carbs! Eat them once a day as a snack or to up the level of healthy fats in your diet. Many people eat one for breakfast or lunch on the go—and they're full.

“Fat bombs should be something you use around your training or when you're in a bind on-the-go,” she adds. “Generally, one to three per day will be sufficient,” says Garrison.

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.

FYI, most keto experts recommend you don't eat more than two or three keto fat bombs daily because you can eat too much fat on the diet (aim for getting 70 to 80 percent of your daily calories from fat, according to Harvard Health).

Fat fasting is low in calories, protein, and micronutrients essential for good health. So it should not be recommended as a long-term diet plan. High intakes of fat on diets like the ketogenic diet have been shown to promote weight loss and improve some health markers like blood sugar ( 10 , 11 ).

Healthful ingredients in fat bombs help you manage your weight, keep your blood sugar stable, boost your workout and help you feel fuller. These fat bombs are chock-full of quality fats like coconut oil, macadamia nuts, cacao butter, ghee and MCT oil.

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.

They're usually made up of about 80 percent fat, making them handy for a quick breakfast, pre- or post-workout snack, or a little afternoon treat. Bonus: They won't kick you out of ketosis!

Is peanut butter bad on keto? ›

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.

Fat bombs are the ultimate keto snacks, hands down! They're high in fat and some may also contain a bit of protein. This list of fat bombs includes a couple of great examples for you to try, some sweet and some savory.

Due to its high fat content this diet forces the body into ketosis which occurs when the body uses ketone bodies and fat as a fuel source due to the insufficient amount of carbohydrate consumed.

This plan also allows you to choose any “sensible” meal, regardless of macronutrient content, as long as it's SlimFast-approved. Regardless of which plan you choose, you must also have two SlimFast shakes, smoothies, or bars as a replacement for two meals each day.

With the Slimfast plan, you eat two Slimfast meal replacements, three 100-calorie snacks (Slimfast snack bars, fruits, veggies, or even nuts), and one 500-calorie meal that you provide. With this plan you can eat 6 times per day. The program says you can lose a safe 1 to 2 pounds per week with this strategy.

Fats slow down the digestion of carbohydrates, stabilizing your blood sugar levels in the process. Fat bombs with coconut oil or MCT oil contain lauric acid with antimicrobial, antiviral, and antibacterial properties. Healthy fats increase your metabolism, which results in better athletic performance.

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.

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.