You have heard weight loss success stories from your neighbors, colleagues, friends, and on the internet by following a ketogenic diet. Yes, a ketogenic diet is the best way to reduce weight in a short time (1). It protects you against cardiovascular events by eliminating cholesterol from the body (2). By limiting the intake of carbohydrates, we shift our body's fuel from carbohydrates to fats. In the absence of carbohydrates, our body breaks down the stored fat into the molecules called ketone bodies. Our body cells utilize these ketones bodies to produce energy, and this whole process is known as ketosis.  

A ketogenic diet is rich in protein and fats and includes cheese, butter, oils, seeds, meats, eggs, fish, sausages, and fibrous vegetables. This diet shift is sometimes hard to follow due to the unavailability of ready-made food.

Wild Foods provides an excellent solution for this problem in the form of fat bombs or keto fat bombs.


What are fat bombs?

Keto fat bombs are energy bites, eaten as a snack by keto dieters and contain fat-rich ingredients like coconut oil, butter, cocoa powder. They can satisfy your hunger and fill up your sweet craving.

Fats share 90 percent of the calories in the fat bombs and provide most of the energy. Fat bombs are best suited for low carbohydrate diet plans like the keto diet and Atkins.  


How are fat bombs made?

Fat bombs contain a solid base containing coconut oil, cream, butter, MCT oil or bacon. A base of fat bombs is usually high in saturated fats and tend to solidify at room temperature or when cooled. Other ingredients you can use are cream, cheese, cocoa powder, berries and coconut flour.

Chocolate and keto-friendly natural sweeteners are added to it to make them sweet. They give you roughly 7 to 50 grams of fats, less than 5 grams of carbohydrates and proteins.  

You can find hundreds of keto fat bombs recipes on the internet but, here we give you the four best ways to make fat bombs in no time.

1. Keto Peanut Butter Fat Bombs.

Ingredients  

57 g coconut butter.

14 g coconut oil.

1 to half cup powdered erythritol or allulose xylitol.

266 g peanut butter

1/4-1/2 teaspoon kosher salt

Instructions

Pour the coconut butter and coconut oil into a large bowl. Blend the mixture with an electric mixer until it becomes super smooth. Now, add the small amount of sweetener in it and continue to mix until it becomes fluffy. Add peanut butter to it and mix thoroughly. Check for sweetness and salt.

Heat the chocolate in a double broiler or water bath and melt it. Stir the chocolate and mix some coconut oil until its consistency become thick but pourable.

Pour the chocolate into moulds and freeze for a few minutes until set. Add your peanut butter filling and freeze for 15 minutes. Then, top it with a thin layer of chocolate, and refrigerate again.  


2. Cookies with Cream Fat Bombs

Ingredients

1 1/4 cup almond flour  

3 tbsp. cocoa powder

1/2 tbsp. Kosher salt

3 tbsp. granulated Swerve (or another sweetener of your choice)

4 tbsp. melted ghee

2 tsp. vanilla extract


For the filling:

4 oz. cream cheese

1/2 cup heavy cream

3 tbsp. Swerve

A can of coconut cream

1 tsp. pure vanilla extract


How to make cookie crumble?

With the cupcake liners, line the muffin tin and spray with nonstick cooking spray. Toast almond flour until they become golden and fragrant. Blend cocoa powder, salt, and swerve and then mix them in melted ghee and vanilla extract.

Take a tablespoon full of the chocolate cookie mixture and fill each liner. Freeze the remaining for 20 minutes.

Make the filling:

Blend all the ingredients like heavy cream, cream cheese, swerve, coconut cream, and vanilla until fluffy and thick. Fill the tin with the mixture and crumble the frozen cookie mixture over the top. Freeze for at least 3 hours.

Keto Brownie fat bombs

A block of cream cheese

1/3 cup Swerve

1/4 cup coconut oil

1/4 cup unsweetened cocoa powder

2/3 cup dark chocolate chips

Directions

Blend cream cheese, coconut oil, swerve, and cocoa powder. Take the mixture and fold in chocolate chips. With the help of a cookie, scoop the whole mixture into balls. Freeze for 20 minutes.

3. Pecan Fat Bombs

1 ½ cups pecans

½ cup shredded coconut

¼ cup coconut butter

2 Tbsp. pecan butter

2 Tbsp. Chia seeds

2 Tbsp. Flax meal

2 Tbsp. Hemp seeds

A teaspoon of coconut oil

1 ½ teaspoons cinnamon

½ teaspoon vanilla extract

¼ teaspoon salt

Instructions

Take a bowl of a food processor and put all the ingredients in it. Grind for about 1-2 minutes until the mixture starts to break down. Keep grinding unless the oil leaks a bit. It keeps the mixture together.

Divide the mixture into equal pieces by using a small cookie scoop. Roll the mixture into balls by hand and place the balls on a plate freeze for about 30 minutes.

References.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/

2. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/verylowcarbohydrate-ketogenic-diet-v-lowfat-diet-for-longterm-weight-loss-a-metaanalysis-of-randomised-controlled-trials/6FD9F975BAFF1D46F84C8BA9CE860783