In the past few years, the substance fats are often negatively associated with heart disease and overweight. In today’s world, through recent breakthroughs, fats are somewhat no longer seen as it used to be. The calorie fat can be separated into unsaturated and saturated fats—the good and the bad, respectively. The unsaturated or good fats are considered healthy and can even provide numerous benefits. For example, they are known to regulate your cholesterol levels and prevent the development of heart disease. On the other hand, saturated or bad fats can cause medical problems such as obesity and cardiovascular-related diseases.
The ketogenic lifestyle is based on a high-fat and low-carbohydrate diet—75% fats, 20% protein, and only 5% carbohydrates. The reason for such is to induce the body to undergo a metabolic process called ketosis. Studies have shown that this diet promotes weight loss and enhance cognitive functions.
What Are Keto Fat Bombs?
Fat bombs are specially designed for individuals on a ketogenic diet. This is because it’s made up of 90% fats which can help stimulate ketosis faster. It can be eaten as an after-meal dessert, in-between snacks, or even meal replacements.
You can think of fat bombs like energy bars. The exception is that the body uses fats as its primary fuel instead of carbohydrates.
Typical fat bombs don’t exactly taste sweet and have a savory taste but pleasantly delicious. However, they are easily customizable and you can add sweetness to it. A serving will satisfy your cravings as soon as you get hungry.
Two of its main ingredients include dairy products with high-fat content and coconut oil. In particular, coconut oil can readily provide ketones because it contains a fatty substance called medium-chain triglycerides or simply MCTs. This type of fat can be quickly absorbed by the body and immediately used for energy.
On the other hand, high-fat dairy products can also provide other health benefits aside from helping stimulate ketosis. This is because it also contains vitamins and minerals and a healthy fatty acid called conjugated linoleic acid. This type of fatty acid is crucial and has been shown to reduce the risk of heart disease. Also, it can boost your immune system and help you reduce body fats.
According to research, meat products from naturally grass-fed cows are observed to contain the highest amount of conjugated linoleic acid (CLA).
Why Consume Keto Fat Bombs?
As mentioned, there are two types of fat substance which is good and bad fats. Saturated fat causes good cholesterols to go down and bad cholesterols to pike. Bad cholesterols results in many medical conditions and the most prominent are heart diseases and obesity.
On the other hand, eating foods rich in good fats is extremely beneficial. It increases good cholesterol levels while reducing bad cholesterol. Thus, it counters its effects and prevents heart diseases from occurring.
Studies suggest that at least 20% of an individuals’ daily consumption of calories should come from unsaturated or good fats. This is because good fats, as they are called, absorb vitamins effectively which includes vitamin d, vitamin a, vitamin k, and vitamin e. They also say that it can reduce bad cholesterol levels while increasing good cholesterol levels.
The fat substance also takes time to digest which makes us feel fuller. Thus, it enables us to better manage our cravings. It also slows the conversion of carbohydrates into glucose, which helps regulate blood sugars.
Though this may be the case, you still need to control the amounts of good fat that goes into your body. Dieticians say that ketogenic fat bombs are supposed to be consumed in moderation and we mustn’t overindulge them. Because no matter how healthy they are, they can still increase your body weight when eaten in excess.
Can Keto Fat bombs Help Me Lose Weight?
Keto fat bombs contain high amounts of good or unsaturated fats which boosts your metabolism. These fats also help you satisfy your cravings and enable you to eat less. This is one of the reasons why most keto-dieters usually use them as meal replacements because it keeps them feeling loaded for a long period.
Others consume them as part of their physical workout routine. Reports suggest that it provides energy and eliminates the after-work-out cravings.
Fats bombs are meant to be consumed as part of a low-carbohydrate diet, particularly a ketogenic diet. They’ll be ineffective when you’re still eating high levels of carbohydrates.
They are meant to be eaten in moderation. It’s advisable to consume them only once daily as either snacks or meal substitutes. Some keto-dieters eat them on breakfast or lunch while on the go.
Keto fat bombs are extremely low in carbohydrates, but they’re still as good as any other snack. Savory and you can modify their sweetness depending on your preferred taste. Also, they are easy to make and has a lengthy shelf-life. However, they must be stored in the refrigerator to prevent it from melting.
What’s In a Keto Fat Bomb?
The keto fat bombs’ ingredients are categorized into three groups, which include fat, flavor, and filings.
For the fat-based ingredients, you can choose one of the following suggested items:
- Coconut oil
- Mayonnaise made from homemade recipes
- Coconut butter
- Bacon fat
- Cacao butter
- Almond butter
- Coconut cream
In preparing the abovementioned ingredient, make sure to control the amount that goes into your mixture. For instance, if you put a large amount of coconut cream or bacon fat into your recipe, they can significantly affect your weight management goals.
Health experts suggest using unsaturated fats from avocado and almond. Studies have shown that fats from these ingredients are beneficial because:
- Reduce the risk of diabetes
- Reduce the risk of heart-related diseases
- Improve your blood sugar levels
Listed below are some of the suggested flavorings for your keto fat bombs:
- Herb and spices – examples are turmeric, ginger, cinnamon, etc.
- Dark chocolate
Suggested fillings are the following:
- Cacao nibs
- Chia seeds
- Coconut flesh
To add a savory taste to it, you can add the following fillings:
- Smoked salmon
- Dried tomatoes
- Egg yolks