Sharon is a human resources professional who enjoys sharing simple recipes that make mealtime deliciously easy!
The ketogenic diet, or "keto," as it is generally known, is currently very popular. The reason for this popularity is that it is considered a healthy way to eat that can also lead to quick and dramatic weight loss.
One food item that is a cornerstone of the diet is the “fat bomb.” Yes, you are reading that correctly; you are encouraged to eat “fat bombs.” How can this be?
The ketogenic diet encourages the consumption of healthy fats, and these are the key ingredients of the fat bomb. Best of all, the fat bomb is a chocolate treat that is quite easy to prepare.
What Is a Fat Bomb?
A fat bomb combines healthy fats in the form of nut butter and oils into an easy, pop-in-your-mouth snack. These treats are "no bake" and are kept in the freezer in order to maintain their shape. They can be kept in the fridge; however, they will become soft there.
Personally, I prefer the softer texture because I find the freezer version too hard. Alternatively, you could take them out of the freezer to warm up for a few minutes before eating. Try them both ways to discover your preference.
What Is the Keto Diet?
The basic premise of the ketogenic diet is to eliminate excessive carbohydrate consumption. It even requires that you eliminate or substantially reduce complex carbohydrates that are considered healthy like beans and legumes.
Advocates swear by this diet, as it transitions the body into burning stored fat rather than glucose. By switching to burning your stored fat instead of glucose the body starts to burn through the fat quite rapidly, and thus the accompanying weight loss can be dramatic.
Back to the Fat Bomb!
Of course, we all enjoy our “sweets,” and it is unbearably hard to avoid them when we are surrounded by temptation almost daily.
A fat bomb is the perfect antidote to this craving. These treats contain not only healthy fats but chocolate in the form of cocoa with a little bit of sweet stevia. These are natural foods with no hidden chemical additives.
- 1 cup nut butter, (almond or peanut butter)
- 1/2 cup melted butter or coconut oil
- 1/2 cup cocoa, plain and unsweetened
- 1 teaspoon stevia, (to taste)
- crushed nut pieces of your choice, (optional)
- Combine all ingredients and mix well.
- Take a spoonful and drop into mini tinfoil cups (mini muffin cups).
- Place the cups on a small cutting board or any tray that will fit in your freezer.
- Place in freezer and let set.
You must keep your fat bombs in the freezer or alternatively in the refrigerator. Keep in mind they will soften in the fridge. You may prefer that texture as they do become quite hard in the freezer.
The video recipe at the end of this article uses actual chocolate rather than cocoa and is combined with heavy cream. This produces a much richer melt in your mouth taste and texture. It depends on what you like—try both and see what you prefer!
The Low-to-No-Carb Diet
What Is Ketogenesis?
Ketogenesis (or keto for short) is the body in a state of burning fat for energy rather than using glucose. The body is then in a state of “ketosis,” and this is a normal metabolic state for humans. It should not be confused with ketoacidosis.
What Is Ketoacidocis?
Often confused with ketogenesis, ketoacidosis is a dangerous and life-threatening state that results from the complications of diabetes.
In this state, the body has dangerously high levels of ketones and glucose in the bloodstream. It is often mistaken to be ketogenesis or ketosis, but it is a totally unrelated condition. The body being in "ketosis" as in the keto diet is a natural state where the body burns fats.
Why Is Keto Popular?
The keto diet became popular when science demonstrated that our reliance on carbohydrates is not as healthy as was once thought. The premise is that we should revert back to the Paleolithic period, where we ate diets rich in meats and nuts combined with what we gathered from plants.
High-carbohydrate foods were not readily available to us then, but when agriculture came to be the norm, and we abandoned the hunter/gatherer lifestyle, our consumption of carbs escalated. This is thought to be the reason for the increase in obesity, heart disease, and diabetes. Our biology requires the healthy fats, and unfortunately, "fats" in general have been demonized.
Isn't Fat Consumption Unhealthy?
Fat has got a bad rap in the media. Just the word fat becomes related to the condition of being fat and overweight. Fat, therefore, was labeled as unhealthy for many years, and this label was adopted by mainstream literature on healthy diets.
However, cutting back on these fats was bad advice, and heart disease and diabetes rates have soared since we were advised to reduce dietary fats.
There are healthy, naturally occurring fats in our foods that our bodies require to not only survive but to grow old in good health.
The bad processed fats that are not naturally occurring but processed or have been altered are the real culprits here, but we failed to differentiate the two!
Unfortunately, scientific studies and discoveries in the nutrition field trickle down very slowly into the public mainstream media, often with disastrous results. In the wake of the recommendation for low fat and high carb diets—diabetes, heart disease, and cancer rates have increased exponentially!
What Should We Eat?
Basically, you should eat real food. Avoid anything that is packaged and processed—the closer to the original form, the better. Even things as seemingly harmless as crackers are not healthy food. Crackers don’t exist in nature in any way, shape, or form. This should be your guiding principle in determining your diet.
Is Keto Just Another Fad?
This remains to be seen. The keto diet, if taken to the extreme, may not be sustainable or healthy in the long run.
Reducing and balancing your healthy carbs with healthy fats is key. Because of our overconsumption of carbohydrates in all forms, we don't consume nearly enough healthy fats, and in this instance, the keto diet is pointing us in the right dietary direction.
Generally, we should always avoid refined and processed foods or at least minimize their consumption—this is not news.
Science will not be giving us permission to eat these foods at some future discovery. We can put our faith in the fact that we know more now than we ever did, but there is probably much more to discover.
Modern foods we once thought were "harmless" are often uncovered as being unhealthy in the long run. Whole food based eating will remain the wisest choice.
More Recipes Online
- Keto Fat Bomb Recipe: Easy Chocolate Fat Bombs With Coconut Oil
You only need five ingredients and 10 minutes prep to make the most delicious keto fat bomb recipe ever. These easy, ketogenic chocolate fat bombs with coconut oil, MCT oil, and macadamia nuts taste incredible.
- Keto Brownie Fat Bombs Recipe | All Day I Dream About Food
These keto brownie fat bombs are easy, delicious, and they store and travel really well. A perfect make-ahead snack to help you stick to your healthy, low-carb diet.
- Fat Bombs (Keto, Vegan, No Bake)
Quick and easy homemade chocolate fat bombs—with just three ingredients and no baking required!
Alternate Fat Bombs Made With Chocolate and Cream
Keto in the Long Term
The jury is still out on whether this diet is healthy to maintain in the long term. It certainly advocates the consumption of healthy fats and fewer carbs, and this is supported by medical science.
However, the overconsumption of animal products is not always recommended, especially if you lack the intake of nutrient and antioxidant-rich plant foods.
In the short term, if you desire a quick weight loss, the keto diet can come in handy. A good example is preparing for an event like a wedding.
As with any diet fad, time will tell, and, unfortunately, the general public will always be the last to know.
Cummins, I., Gerber, J., & Turner, R. (2018). Eat rich, live long: Use the power of low-carb and keto for weight loss and great health. Las Vegas: Victory Belt Publishing.
Davis, W. (2017). Undoctored: How you can seize control of your health and become smarter than your doctor. New York, NY: Rodale.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2019 Sharon Bellissimo
Larry Slawson from North Carolina on June 12, 2019:
Very informative! And these look delicious!