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Everything You Need To Know About Fat Bombs and the Keto Diet
Jan 10, 2020
The keto diet is a very popular lifestyle that is well-known for helping followers lose weight and maintain a healthy lifestyle. It has also gained a reputation for its very strict dietary requirements. This leaves many concerned that they will no longer be able to indulge their sweet tooth or enjoy a treat from time-to-time. This is not the case. You've probably seen or even had fat bombs, yet many people may not really understand what they are. However, for those on the keto diet, they are an excellent way to maintain your lifestyle while treating yourself at the same time! This is your guide to fat bombs, the keto diet, and common pitfalls to avoid!
What are Keto Fat Bombs?
Fat bombs are no-bake snacks that are comprised primarily of high-fat ingredients. In fact, the goal of fat bombs is to be as close to 100 percent fat as possible and close to 0 percent as possible for both proteins and carbs. The general guidelines for fat bombs
are as follows:
- 85-100 percent fat
- 0-10 percent protein
- 0-10 percent carbs
This means there is very little protein and carbs in these snacks. Interestingly enough, fat bombs were originally developed for those who choose to follow a ketogenic lifestyle. There are many different varieties of fat bombs that contain different ingredients. Some of the most popular ingredients used in fat bombs
include:
- Seeds
- Nuts
- Fruits
- Cocoa powder
- Natural sweetener
- Artificial sweetener
- Nut Butter
- Coconut oil
- Bacon
- Eggs
- Avocado
- Heavy Cream
- Agave nectar
Fat bombs can have up to 20 grams of fat per serving. A serving is typically one fat-bomb. It is very important to understand that the fats used to make fat-bombs are healthy fats. These are extremely popular for those on the keto diet and for a good reason. A word of caution: Not all fat-bombs are keto-friendly. If you choose to buy fat bombs instead of making them, read the ingredients carefully.
Are Fat Bombs Beneficial to a Keto Diet?
The keto diet is a high fat, low carb diet. The idea behind the ketogenic diet is to put your body into a metabolic state called ketosis. This allows your body to burn fat instead of sugar which aids in weight loss and weight management. Fat bombs are beneficial to those who follow the ketogenic diet in a few different ways.
Meet the Ketogenic Diet Requirements
Most importantly, keto fat bombs meet the strict ketogenic dietary requirements. For most people, the words "high in fat" will send them running. However, for keto dieters, foods high in healthy-fats are music to their ears. Those following the keto diet often have difficulty finding snacks that meet the dietary requirements. Unlike other diets, you can't cheat on the keto diet without bringing your body out of ketosis and having to start over to get yourself back in a state of ketosis.
Helps You Feel Fuller For Longer
Consumption of healthy fats inherently helps you feel fuller for longer. These are great for keto dieters to have on hand to resist the urge to jump off of the bandwagon and stay full even if you do not have time to cook a keto meal.
Curb Sweet Cravings
Everyone deserves a treat now and then, even those on a keto diet. Fat bombs are delicious and a great way to curb sweet cravings and treat yourself without derailing your progress. There are even a variety of different kinds of fat bombs to ensure a variety to curb any craving you might have.
What are the Dangers of Fat Bombs?
There are a couple of things to keep in mind when it comes to the keto diet and fat bombs. First of all, even though fat bombs are keto-approved it is still possible to overdo it. For most who live a keto lifestyle, weight loss or weight maintenance is important. This means that monitoring caloric intake is important as well. Since fat bombs are high in calories due to their high-fat content, it is possible to consume more calories than intended and stall weight loss progress or even gain weight. This doesn't mean you shouldn't eat fat bombs. You should just do so in moderation and know the caloric content of each fat bomb.
The second danger to be aware of is that fat bombs should not replace every single meal. It is still important to consume healthy keto vegetables and fruits as well as your daily requirement of protein. Since fat bombs can make you feel fuller for longer it can be easy to let them be a substitute for meals.
How to Avoid Fat Bomb Pitfalls When on the Keto Diet
How can you enjoy fat bombs and avoid these common pitfalls when on the keto diet? For starters, most fat bombs can be frozen to preserve shelf-life. This is also an excellent way to ensure that you are consuming them in moderation. Freezing these delicious treats and only taking out the proper portion makes it less likely that you will over-indulge.
To avoid snacking and the potential for fat bombs to replace meals, have designated times during the day that you consume fat-bombs. For instance, allot yourself a portion pre-workout for energy. You may even consume fat bombs for breakfast if you are short on time in the mornings and eat regular meals for lunch and dinner in combination with wholesome snacks. Whichever method works best for you, make sure that you are staying within your calorie limit and receiving all of the nutrients throughout the day that you need.
Join the Keto Community!
Dr. Simonds currently practices obesity medicine and has dedicated his life to helping others live a healthy lifestyle. The Casual Keto Doctor is a great place to find recipes, find tips, personal anecdotes, and more to help you on your keto journey. For more tips and advice, listen to our podcast, the Casual Keto Doctor!
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