Keto Pecan Pie Fat Bomb Recipe (2024)

FAQs

Are fat bombs OK on keto? ›

"Keto dieters need to know that fat bombs should not be used as a meal replacement on a regular basis since most fat bombs can't help you meet your daily requirements for fiber, protein, and vitamins," she says. It's best to use these fat bombs as a snack for the most part.

Try using different sweeteners, add a few drops of pure vanilla or pure peppermint extract, change up the nut butter or sub coconut butter for either the nut butter or oil.

Keto Peanut Butter Cup Fat Bombs (1 fat bombs) contains 4.8g total carbs, 1.5g net carbs, 21.1g fat, 1.7g protein, and 202 calories.

With carb restriction of about 20-50g per day, adding pecans to your keto diet is a good idea, since you'll get 1g of net carbs if you eat about 19 halves of pecan nuts. The nuts also have about 70% fats, which is an excellent addition in achieving ketosis.

“Fat bombs should be something you use around your training or when you're in a bind on-the-go,” she adds. “Generally, one to three per day will be sufficient,” says Garrison.

Alissa Rumsey, MS, RD, explains: “Fat is an important part of snacking because it helps you feel full and satiated.” Meaning that munching a fat bomb is more likely to fill you up than scarfing down a handful of chips (which we all know only leads to craving even more chips).

Both coconut oil and MCT oil are sources of medium-chain triglycerides, which have interesting effects on the body. MCT oil is just a more concentrated and refined version of MCTs as compared to coconut oil. However, in MCT products, lauric acid is sometimes removed because it acts similar to longer-chain fatty acids.

Avocado oil is a good substitute for keto diets. It is also plant-based, so it is suitable for vegans. Avocado oil is a good replacement for coconut oil. It has a high smoke point, making it a great choice for high heat cooking.

Sweeteners like stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup can easily fit into a low carb or ketogenic diet. However, you may need to limit your intake of other sweeteners high in carbs or sugar on a low carb diet.

Does coconut oil create ketones? ›

Coconut Oil has many unique properties which make it well suited for a keto diet. For starters, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.

Ingredients. Chocolate liquor, Healthy fats blend (cocoa butter, peanut butter, coconut oil, milkfat, sunflower lecithin), Erythritol, Non-GMO Soluble corn fibre, Peanut flour, Salt, Vanilla powder, Stevia extract.

Almonds stand out as a true keto-friendly gem. With approximately 2-3 grams of net carbs per 1-ounce serving, almonds are amazing additions to your diet. They are not only low in carbs but also high in healthy fats, predominantly monounsaturated fats, which support heart health.

Stay in ketosis long enough, and your body literally burns away stored fat, assuming, of course, you don't significantly increase your total caloric consumption. To shift from glycolysis to ketosis, you must consume the proper ratio of macronutrients (fat, protein, and carbohydrates): About 70% to 75% fat.

Ketosis is a natural metabolic state in which the body primarily burns stored fat, instead of glucose, for fuel. Ways of doing this include reducing carbohydrate intake and doing more exercise. The body typically uses glucose, or sugar as energy.

A final guideline: Even if you're on keto, portions of fat still matter, says Jill Gullotta, RDN, the founder of Jill Gullotta Nurition in White Plains, New York. “How much you specifically eat depends on your calorie needs and goals, but overconsuming fat can cause weight gain,” she says.

Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.