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Why a Keto Fat Bomb Is a Diet Essential


This is the only fit expression to make with the burst of energy you get after eating a keto fat bomb.

And no wonder it’s called a “fat bomb.”

When you feel sleepy, dull, and deprived of energy, these are the best go-to snacks to give you the energy explosion you need to get back on track.

In the ketogenic diet, fat is the perfect food you need to eat to eliminate your own stored fat.

Fat bombs are an essential part of a keto diet because:

  • Fats increase vitamin D, A, E, and K absorption, which a keto dieter needs with the limited intake of fruits and vegetables. 
  • Fats take a while to break down in your gut, making you feel full for longer.
  • 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.

The high amount of fat in a fat bomb enables ketosis to take place. Ketosis occurs when your body uses stored fat for energy instead of protein or carbs.

The dietary requirement for a strict keto dieter is 85–90% fat, 10–15% protein, and 5% carbs. Including keto fat bombs as part of your daily snack will help you reach the 90% mark and lose stored fat in the process. 

Ketogenic Diet
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You must be thinking, “All that fat and still losing weight? Nah!”

You bet.

RichardLipmanMD analysed information from five institutions that gathered data of reported weight loss for people on a high-fat, low-carb keto diet. The results revealed that by day 90–120, the dieters had shown weight loss changes of 22 to 55 Ibs.

These findings prove how essential keto fat bombs are to your diet, once you understand what they are and how to make them.

Let's dive right into it.

What Is a Keto Fat Bomb?

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A keto fat bomb is a combination of 85–90% healthy fat, 5–10% protein, and 0–5% low carb, with other ingredients added for flavor, texture, and binding purposes.

Keto fat bombs are a form of healthy energy bar, but they don't contain high-carbs or sugars that make up most energy bars available in grocery stores.

Keto fat bombs use healthy fats from plants, nuts, and dairy, with the best dairy products coming from grass-fed cows. Some of the recommended keto-friendly fats you can use include:

  • Coconut oil
  • Cream cheese 
  • Nut butter
  • Sugar-free whipping cream
  • Coconut butter
  • Buttercream cheese
  •  MCT oil

Fat bombs use other ingredients to give them a savory, mildly sweet, salty, and meaty taste to tickle your taste buds, plus to give them texture. These include:

  • Dark chocolate chips
  • Keto sweetener
  • Sugar-free ice cream
  • Vanilla extract
  • Chocolate fudge
  • Cocoa powder
  • Turkey Jerky

Sliced cheese on white ceramic bowl
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The additional ingredients should contain little to no net carbs or sugar, as they cause you to eat more and pill up empty calories that lead to increased levels of bad LDL cholesterol. This, in turn, leads to the clogging of your blood vessels.

How Many Fat Bombs Can You Eat per Day?

Food cheese delicious
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Depending on the ingredients used and the portion size, each keto bomb can give you 90 to 450 calories or 10 to 50 grams of fat. The number of fat bombs you can eat will depend on:

-   The grams of fat, per fat bomb
-   The purpose of the fat bomb
-   The calories you need per day

If your recipe incorporates more fat, you need to limit the number of keto bombs you eat per day to avoid having excess fat in your body that will add weight.

You can eat more keto fat bombs if they are for day-time snacking, or a pre and post-workout energy booster, but limit intake if it's part of your main meal or a dessert.

Ruled gives you an estimate of your fat requirements per day while on a ketogenic diet by entering your details in their keto calculator.

Once you get an idea of the grams of fat you need per day, you can check the fat content of the fat bombs below and plan your recipe according to your needs.

Fat Bombs Keto Snack Fat per 100 grams Fat per Tbsp in Grams
Almond butter fat bombs 56 16
Crunchy peanut butter fat bombs 50 15.5
Chocolate fat bombs 31 14.2
Coconut butter fat bombs 55 10
Nut butter fat bombs 50 16
Coconut oil Fat Bombs 87 13.6

You can adjust your recipe to incorporate more or less fat in each bomb, keeping in mind the other ingredients you might add that may contain some fat.

Which Fats Are Healthy for Making Keto Fat Bombs?

Butter in a bowl
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Since fat makes up 85–90% of fat bombs, ensuring you use the healthiest fat is essential to achieving good results and avoiding diseases caused by unhealthy fats in your diet.

We consume four types of fat from our foods — monounsaturated, polyunsaturated, saturated, and trans fats.

Monounsaturated fats are healthy fats that lower cholesterol levels, reduce the risk of heart disease, promote weight loss, and give off healthy energy levels. Examples include olive oil, canola oil, avocado, and nuts. 

Polyunsaturated fats promote healthy muscle and brain function as they foster cell growth. They’re found in high amounts in fish, flax seeds, sunflower oil, and walnuts.

If taken in high amounts, saturated fats can cause an increase in bad LDL cholesterol and contribute to heart problems. The healthier options for these fats include MCT oil, raw butter, coconut oil, and meat from grass-fed animals.

Trans fats are the worst fats, as they undergo hydrogenation — a process where vegetable oils are turned to solid to prevent them from turning rancid. They are also found naturally in GMO-produced corn, soy, meat, and dairy products.

It’s recommended that keto fat bombs contain more poly and monounsaturated fats, moderated saturated fats, and rarely trans fats.

2 Tips for Making Easy Keto Fat Bombs 

Keto fat bomb recipes do not require baking or cooking. Once you have your ingredients, you only need to mix them and freeze or refrigerate them to the desired effect.

Your fat bombs can be healthier, more flavorful, or easy to make with some tips. Here are two.

Mix Different Butter/Oil to Maintain their Solid State for Longer

Clear glass cup with yellow liquid
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An appetite buster would be to eat fat in a semi-solid or liquid state. The recommended keto-friendly unsaturated fats are semi-liquid to liquid in nature, unlike solid saturated fats. They need more time in the freezer or refrigerator to have a firm and non-sticky feel.

The best recommendation would be to mix two types of fat that have different melting points. For example, peanut butter has a melting point of 110 degrees Fahrenheit, while coconut oil is 78 degrees Fahrenheit.

Combining these two fats will maintain their solid state at room temperature for longer, compared to using coconut oil on its own.

Use a Keto Sweetener Instead of Sugar Rich Ingredients

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A keto diet advocates for little to no sugar in your diet to avoid using carbs for energy. But this rule doesn't mean you can't engage your sweet tooth.

You can use keto-friendly sweeteners that have non-nutritive value, meaning they don't contain calories or carbs. The recommended sweeteners include:

  • Stevia, derived from the Stevia rebaudiana plant.
  • Sucralose, an artificial calorie-free non-metabolized sweetener.
  • Erythritol, a naturally occurring type of sugar alcohol.

These sweeteners are highly concentrated, such that for every 200 grams of normal sugar you would have used in your fat bomb recipes, you substitute with 1 teaspoon.

Include Mission Meats Keto-Friendly Protein Products to Your Keto Fat Bombs Recipe

You can make fat bombs using protein, as it makes up 10–15% of a keto diet. Plus, proteins are an even better option than carbs as they reduce the chances of producing bad LDL cholesterol.

Mission Meats offers you keto-friendly protein from grass-fed cows, free-range turkey, and antibiotic-free pork. Our products are ready-made with other ingredients added for flavor.

Keto Sticks Sampler Box
Keto Sticks Sampler Box

Imagine that — most of the work already done for you.

If you want delicious, healthy, keto-friendly protein products for your fat bomb recipe, our meat snacks are perfect for you. All our snacks are made with high quality ingredients while being packed with pure protein.

What’s more, you are also making the world a better place with every snack you buy because we give 10% of our profits to social good organizations.

So you can feel good and do good with every Mission Meats snack you buy. Shop our delicious products today.

Featured Image from:Unsplash by Sam Moqadam



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