You’ve just had the perfect keto meal. All the dishes are done, leftovers are in the fridge, and you’re feeling satisfied—ready to relax on the couch with a book.
You look at your significant other. They look back at you.
You’ve adhered so well to the ketogenic diet recently, hitting every workout and tracking all your macronutrients diligently. But a sweet tooth cannot be quelled.
“I want dessert,” you both say in unison.
The problem is, most dessert options aren’t considered keto-friendly. And if you’re like many people, sweet cravings can be the Achilles heel of a ketogenic diet.
The good news is, there’s a solution that won’t break your diet: fat bombs.
If you aren’t familiar with fat bombs, they are low-carb, high-fat, low-sugar treats made with only keto-friendly ingredients, designed to replicate high-carb goodies by providing keto substitutes in place of normal dessert ingredients.
The best part is, they won’t take you out of ketosis.
Before getting into how to make fat bombs, we’ll provide you with some background on the keto diet and illustrate why fat bombs can be an important tool to keep you on track when the craving for sweets just won’t go away.
Chances are, you’re already familiar with the keto diet. But in case you forgot or you’re new to the diet, let’s revisit the basics to provide a foundation for how fat bombs can make your diet easier.
The keto diet is a low-carb, moderate-protein, high-fat diet approach designed to induce a state of ketosis.
It’s different than other low-carb diets like Paleo (on which you can eat carbs if they were available to cavepeople) or Atkins (which is high-protein).
The body is naturally designed to use glucose as its main energy source through regular carbohydrate consumption. Eliminating carbohydrates from your diet creates a metabolic shift in the body away from glucose-dependent energy; after carbs are nearly eliminated, the body can tap into stored body fat for energy. Our bodies hold way more fat that carbohydrate.
Switching the body’s natural energy source from carbs to fats can provide a number of health benefits. Let’s take a look at what keto might be able to do for you.
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People commonly try keto as a means of losing weight. One of the main benefits of the diet is, through carb reduction, enabling the body to use fat stores as energy, or becoming more metabolically efficient.
A recent meta-analysis that examined 13 randomized control trials found that ketogenic diets cause more of a dramatic weight loss than those adhering to a low fat diet.1 But keto can help you do more than drop a few pounds.1
Keto diets can also be the perfect option for individuals needing an alternative form of diabetic treatment. In 2008, 84 subjects were randomly assigned to a ketogenic diet (<20g carbs daily) or a low glycemic, low calorie (500kcal deficit/day) diet. The ketogenic group had greater improvements in glucose control, greater weight loss, and more of an increase in HDL cholesterol compared to the low calorie group.2 Keeping these risk factors in check can go a long way towards preventing type 2 diabetes.
Those suffering from epilepsy may also experience seizure relief while on keto, which was one of the initial uses for the ketogenic diet in the 1920s. In one study, 150 epileptic children underwent a keto-style diet for an entire year; more than half of them experienced a 90% decrease in seizures.3 Although we don’t fully understand everything regarding the ketogenic diet’s effect on seizures, it appears that there are a combination of mechanisms in play.
There have been a few review articles that have been published proposing a few mechanisms claiming that ketone bodies affect neurotransmitters and the activity of their receptors, certain enzymatic pathways are altered in a ketogenic state, and that DNA methylation (the activation of certain genes) is also influenced by ketogenic diets.4
Those seeking improved cognitive performance or an increased lifespan may also consider keto.5,6 In a study performed on mice undergoing a keto diet for 12 weeks, cognitive multitasking abilities improved and memory performance was increased in mice as they aged.7 The study also showed that ketogenic diets can increase lifespan.
As you can see, the keto diet can help you attain goals of body composition or mental clarity. Regardless of your overall health currently, there’s a case to be made that keto can help improve your health status(depending on your goals).
If you have a never-ending sweet tooth, fat bombs may be the most logical solution. They’re the perfect keto snack that are free of refined sugar and carbs.
The high-fat content of keto fat bombs makes them more satiating than traditional sugary sweets while also keeping you in ketosis.8 Individuals on a ketogenic diet were less hungry and had a reduced desire to eat according to a 2015 meta-analysis.8
Some of the common keto fat bomb ingredients include:
If you’re wondering how to create fat bombs, they’re generally “no-bake” and are super simple to make.
Let’s take a look at some of the easiest low-carb recipes to use when creating your own fat bombs.
There are two sides to this coin.
On one hand, fat bombs are high in heart-healthy fat while also being free of refined carbohydrates and sugar—unquestionably, they’re “healthier” than whatever dessert you’ll likely grab perusing the packaged sections of the grocery store. They are also satiating (while helping you to stay in ketosis), so this may lead to less snacking overall.
There’s also the idea that the best diet for you is the one you can maintain.
Being too restrictive on diets can lead to disaster. By using a balanced approach, people will be more mentally capable to stick to diets long-term.
On the other side of the coin, there’s the calorie content of these fat bombs. Too many calories of anything (even “healthy” items!) can lead to dietary sabotage, if your goal is weight loss. Even things like your favorite drinks can contain an insane amount of hidden calories.
Moderation is the key to any form of dietary success, but fat bombs are designed to help you feel satisfied even while consuming them in small portions.
Before you think about reaching for a piece of candy or grabbing the nearest cookie, be sure to check out some of these fat bomb recipes instead.
These high-fat keto treats are designed to mimic popular sweets using non-sugary ingredients. There’s plenty of sweet fat bomb recipes and savory fat bomb recipes for every kind of craver.
No matter which one you choose, these should help you stay on track and not break ketosis.
Sweet fat bombs are most common. They allow people to indulge in keto-friendly treats with no guilt (or little guilt).
Sugar Free Chocolate Fudge
For those that have a hard time putting the candy down, be sure to try this no-bake fat bomb recipe. The total prep time is less than five minutes!
White Chocolate Fat Bomb
If you’re more of a fan of white chocolate, have no fear—we’ve got you covered. The best part is prep time is under ten minutes.
Strawberry Fat Bombs
Fruit fans can rejoice; you can combine your favorite fruit with these fat bombs.
Sweets aren’t for everybody. Savory fat bombs are an alternative for those seeking a different type of treat.
Bacon and Egg Fat Bombs
These yummy treats are perfect for taking on the go when you can’t make breakfast. The best part is that they're simple to make.
Bacon and Guacamole Fat Bombs
If you’re searching for a game day snack, this keto-friendly fat bombs recipe will keep you from reaching into the bowl of potato chips.
Note: if you want to make this recipe Paleo-friendly and dairy-free, simply remove the butter.
Peanut Butter Fat Bombs
Instead of reaching for a Reese’s peanut butter cup, grab one of these instead.
Most fat bombs are simple and can be made in under ten minutes. They’re the perfect snack to help you stick to keto.
Next time you’re feeling like a sweet snack, don’t give in. Remember you have fat bombs, and remember you have several recipes to pull from right here. We like to print those out and keep them on the fridge, just in case a craving strikes.
All these recipes contain heart-healthy, high-fat ingredients designed to fill you up without weighing you down.
These recipes may help you take one step closer to reaching your goals.
Be sure to try them all and decide which one is right for you. Which is your favorite? Let us know in the comments.
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|1.||Bueno, N. B., de Melo, I. S., de Oliveira, S. L., & da Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr, 110(7), 1178-1187.|
|2.||Westman EC, Yancy WS, Mavropoulos JC, Marquart M, Mcduffie JR. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr Metab (Lond). 2008;5:36.|
|3.||Freeman JM, Vining EP, Pillas DJ, Pyzik PL, Casey JC, Kelly LM. The efficacy of the ketogenic diet-1998: a prospective evaluation of intervention in 150 children. Pediatrics. 1998;102(6):1358-63.|
|4.||Boison D. New insights into the mechanisms of the ketogenic diet. Curr Opin Neurol. 2017;30(2):187-192.|
|5.||Hernandez AR, Hernandez CM, Campos K, et al. A Ketogenic Diet Improves Cognition and Has Biochemical Effects in Prefrontal Cortex That Are Dissociable From Hippocampus. Front Aging Neurosci. 2018;10:391.|
|6.||Megan N. Roberts, Marita A. Wallace, Alexey A. Tomilov, Zeyu Zhou, George R. Marcotte, Dianna Tran, Gabriella Perez, Elena Gutierrez-Casado, Shinichiro Koike, Trina A. Knotts, Denise M. Imai, Stephen M. Griffey, Kyoungmi Kim, Kevork Hagopian, Fawaz G. Haj, Keith Baar, Gino A. Cortopassi, Jon J. Ramsey, Jose Alberto Lopez-Dominguez.|
|7.||Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice Newman, John C. et al. Cell Metabolism , Volume 26 , Issue 3 , 547 - 557.e8|
|8.||Gibson, A.A., Seimon, R.V., Lee, C.M., Ayre, J., Franklin, J., Markovic, T.P., Caterson, I.D., and Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes. Rev. 16, 64-76.|
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