What are fat bombs?
Fat bombs are snacks that are high in healthy fats and low in carbs. They typically contain ingredients like coconut oil, butter, cream cheese, cocoa powder, nut butters, and nuts and seeds. The goal of fat bombs is to increase your fat intake on a ketogenic or low-carb diet. People on these diets often rely on fat bombs to help them meet their high fat intake goals.
Some common types of fat bombs include:
- Coconut fat bombs: Made with coconut oil, coconut butter, and coconut flakes
- Chocolate fat bombs: Made with cocoa powder, coconut oil, butter, and sweeteners like stevia or erythritol
- Nut butter fat bombs: Made with nut butters like peanut, almond, or sunflower seed butter
- Cheesecake fat bombs: Made with cream cheese, sour cream, vanilla, and sweetener
- Fudge fat bombs: Made with cocoa powder, coconut oil, butter, and sweetener
Fat bombs typically have a high fat content, anywhere from 5 grams of fat up to 15 grams or more per serving. They are energy-dense snacks that are meant to bump up your total fat intake.
Are fat bombs good for you?
Fat bombs can be part of a healthy diet when consumed in moderation. Here are some of the potential benefits of adding fat bombs:
- Increase fat intake – Fat bombs can help increase your daily fat ratio on a low-carb or keto diet.
- Help manage hunger – The fat and fiber in fat bombs may help manage hunger and cravings between meals.
- Ketone production – The extra fat from fat bombs can help maintain or boost ketone production on a ketogenic diet.
- Increase energy – The high fat content of fat bombs provides a dense source of energy for your body and brain.
- Flavor and variety – Fat bombs provide new flavors and variety to your diet outside of meals.
However, there are some potential downsides to consider as well:
- High calorie – Fat bombs are very high in calories, so it’s easy to overconsume calories if you eat too many.
- May stall weight loss – Eating too many fat bombs on top of your regular food intake can actually stall weight loss.
- GI issues – High fat intake from fat bombs may cause gastrointestinal distress like diarrhea in some people.
Overall, fat bombs can be included as part of a healthy low-carb or keto diet when consumed in moderation. They should not make up the majority of your daily calorie intake.
Can you eat fat bombs every day?
You can eat fat bombs daily as long as you do so in moderation and account for the extra calories. Here are some tips for including fat bombs in your diet:
- Stick to 1-2 fat bombs per day max.
- Keep portion sizes small, around 1-2 tbsps or 1/2 oz.
- Aim for 30-150 calories per fat bomb.
- Track your calories and macronutrients.
- Reduce your other high fat foods to account for the fat bombs.
- Watch for signs of GI distress and reduce fat bombs if needed.
It’s not necessary or even recommended to have fat bombs every single day, especially if you are trying to lose weight. You can include them a few times per week when you need an energy boost or want to increase ketones.
On the flip side, having too many fat bombs or excess calories from fat bombs could stall your weight loss. Each fat bomb can range from 80-400+ calories depending on the ingredients and portion size.
If you’re eating 1-2 per day on top of your regular meals and snacks, that’s an extra 100-600+ calories per day. It’s easy to go over your calorie needs without realizing it.
Potential benefits of daily fat bombs
Here are some potential benefits of including daily fat bombs as part of a healthy low-carb or ketogenic diet:
- Can increase fat intake to reach ketogenic ratio – Fat bombs can help you increase fat to reach a ketogenic ratio of 70-80% of calories from fat, 15-20% protein, and 5-10% carbs.
- May help manage hunger and cravings – The fat, fiber, and protein in fat bombs can help manage hunger and prevent sugar and carb cravings.
- Can boost ketone levels – Eating fat bombs regularly can help maintain or raise ketone levels, especially if you are new to a keto diet.
- Provides energy and mental clarity – The high fat content provides sustained energy and supports brain health and mental clarity.
- Offers variety in flavors and textures – Fat bombs provide new flavors, recipes, and textures to your daily diet.
Daily fat bombs can be a tool for keto dieters to better stick with the diet and remain in ketosis. However, calories still need to be considered to prevent stalling weight loss.
Potential downsides of daily fat bombs
While fat bombs can be incorporated into a healthy keto diet, having them too frequently or in excess portions could backfire. Potential downsides of daily fat bombs include:
- High calorie intake – It’s easy to overdo calories if you consume multiple fat bombs every day.
- Can stall weight loss – The extra calories from daily fat bombs could prevent or stall fat loss on a keto diet.
- GI distress – High amounts of fat may cause diarrhea, nausea, and stomach pain in some people.
- Unbalanced macronutrients – Relying on fat bombs too much could lead to under-eating protein or overeating fat.
- Nutrient deficiencies – If you fill up on fat bombs, you may miss out on other important nutrients from whole foods.
- Blood sugar swings – Fat bombs alone don’t provide steady energy, which could lead to blood sugar swings.
To prevent potential issues, fat bombs should be limited to 1-2 servings per day and accounted for in your calorie and macro goals.
Ideal fat bomb frequency for weight loss
If your goal is weight loss, here are some guidelines for the ideal fat bomb frequency:
- 1-4 times per week – Having a fat bomb a few times per week can provide a calorie and fat boost without overdoing it.
- Limit to 1 per day max – One fat bomb a day, a few days per week, is enough for most people to benefit without stalling weight loss.
- Only when needed – Use fat bombs on days when you feel hungrier or need an energy boost.
- Adjust frequency as needed – You may need more at the start of a keto diet but can cut back once you are keto adapted.
- Reduce other fat intake – On days you have fat bombs, reduce high fat foods at meals to account for the calories.
Listening to your body is key. If you find fat loss has stalled, cut back to 1-2 fat bombs per week. Be sure to maintain an overall calorie deficit for ongoing weight loss.
Should you have a fat fast with fat bombs?
A fat fast is a short term, very high fat diet typically done for 3-5 days. On a fat fast, 75-90% of your calories come from fat. Some do fat fasts to break through a weight loss plateau or rapidly get into ketosis.
During a fat fast, you would consume multiple fat bombs per day along with other high fat foods like:
- Bone broth and cream
- Coconut oil in coffee
- High fat meats like chicken wings or pork rinds
- Hard boiled eggs
- Full fat Greek yogurt and cottage cheese
You want to limit carb intake to under 10g net carbs while getting in 8-10g protein per 100 calories consumed. This macronutrient ratio helps facilitate rapid fat burning.
A fat fast with multiple fat bombs per day can help boost ketosis. However, it should only be done short term of 3-5 days max due to the very high fat intake. An extended fat fast of more than 5 days is not recommended or sustainable long term.
Sample fat bomb recipes
Here are some simple, nutritious fat bomb recipes to try:
Chocolate Coconut Fat Bombs
| Ingredients | Amount |
|---|---|
| Coconut butter | 1/4 cup |
| Coconut oil | 2 tbsp |
| Cocoa powder | 2 tbsp |
| Erythritol | 2 tbsp |
- Mix all ingredients together in a bowl until a paste forms.
- Pour into silicone molds or roll into balls.
- Freeze for at least 30 mins, then store in freezer.
Makes 10-12 fat bombs.
Each fat bomb provides 115 calories, 10g fat, 3g carb, 2g protein.
Strawberry Cheesecake Fat Bombs
| Ingredients | Amount |
|---|---|
| Cream cheese | 4 oz |
| Coconut oil | 1 tbsp |
| Powdered erythritol | 2 tbsp |
| Vanilla extract | 1/2 tsp |
| Fresh strawberries | 2 tbsp chopped |
- Blend cream cheese, coconut oil, erythritol, and vanilla until smooth.
- Fold in chopped strawberries.
- Spoon into silicone molds and freeze for 30 mins.
Makes 6 fat bombs.
Each fat bomb provides 115 calories, 10g fat, 2g net carbs, 2g protein.
Potential health risks of too many fat bombs
While incorporating some fat bombs into your diet can have benefits, consuming too many on a daily basis could have some potential health risks including:
- Weight gain – Getting a significant amount of excess calories from fat bombs could easily lead to weight gain over time.
- High cholesterol – The high amounts of saturated fat from sources like coconut oil and butter may raise LDL cholesterol levels in some people.
- GI issues – Some people experience diarrhea, bloating, and stomach cramps from eating high fat meals or fat bombs.
- Fatty liver disease – Consuming high amounts of fat could contribute to excessive fat buildup in the liver.
- Nutrient deficiencies – If too many daily calories come from fat bombs, you may miss out on important vitamins, minerals, and antioxidants from whole foods.
- Insulin resistance – Spiking fat intake without carbs may impair insulin sensitivity over time.
To avoid potential issues, keep fat bombs to 1-2 servings max per day as part of an overall healthy low-carb diet focused on whole foods.
Lifestyle factors to consider
Some personal factors to consider when determining your ideal fat bomb frequency include:
- Weight loss goals – If trying to lose, limit to 3-4x per week max.
- Activity level – Active individuals can have slightly more than sedentary people trying to lose.
- Metabolism – Those with faster metabolisms may handle more than slower metabolisms.
- Health conditions – Limit fat bombs if you have high cholesterol, fatty liver, diabetes, or GI issues.
- Food preferences – Vegans and vegetarians may rely on fat bombs more to increase fat intake from plant-based sources.
Pay attention to your health markers, hunger levels, energy, and weight changes when consuming daily fat bombs. Adjust your frequency as needed to fit your needs and goals.
Should you see a doctor before eating fat bombs?
Most people can add occasional fat bombs to their diet without concerns. However, you may want to consult your doctor first if you:
- Need to restrict fat or cholesterol due to health conditions.
- Have a history of disordered eating or atypical dietary patterns.
- Are taking prescription medications that should be taken with food.
- Are pregnant, breastfeeding, or trying to conceive.
- Have diabetes, liver problems, pancreatitis, or digestive issues.
- Are undergoing cancer treatment.
Your doctor can help determine if fat bombs fit into your individual health picture, or if modifications need to be made.
In most cases, having a fat bomb a few times per week doesn’t require medical supervision. But it’s wise to check with your doctor first if you have any health conditions or take medications that could be affected by a high fat diet.
The bottom line
Fat bombs can absolutely be part of a healthy low-carb or ketogenic diet when consumed in moderation. Limiting fat bombs to 1-2 servings daily, or 3-5 times per week, is reasonable for most people. Pay attention to your energy, hunger levels, and weight changes. Be sure to account for the extra fat and calories from fat bombs in your overall diet plan.
While fat bombs are very tasty high fat snacks, focus on getting your nutrition primarily from balanced whole food meals. Use fat bombs as a tool for energy and satiation, not as your main source of calories. With the right frequency and portion sizes, fat bombs can help promote fat burning, curb cravings, and boost ketosis.
