Although carbs are the primary source of fuel for running, fat also plays a crucial role in providing energy for endurance. After depleting the stored carb energy, which typically lasts around two hours for the majority of individuals, the body taps into its abundant fat resources for additional fuel. In essence, incorporating healthy fats into your diet is essential for extending your running distance.
In recent times, there has been a trend among runners where they have started to adopt low-carb, high-fat diets such as keto in order to enhance their body’s ability to effectively consume fats.
In a nutshell, the keto diet limits carb intake to only five percent of your daily calories, while around 75 percent of your calories should come from fat and the remaining 20 percent from protein. This prompts your body to enter ketosis, a condition that enhances fat burning.
Samantha Presicci, a registered dietitian at Snap Kitchen and a certified personal, explains that because your body can use fat as fuel instead of carbohydrates, you’ll have more enduring energy during a long run without needing gels or gummies. This is due to your body being able to draw from its fat stores.
Keto Fat Bombs
It can be challenging to regularly consume such a large amount of fat. Therefore, followers of the keto diet rely on “fat bombs,” which are snacks containing high-fat ingredients such as coconut oil and full-fat dairy.
According to Tara Garrison, a NASM-certified personal trainer and keto diet specialist, fat bombs are designed to be as high in fat content as possible, while containing minimal amounts of protein and carbohydrates. Each fat bomb should ideally consist of 85 to 100 percent fat, with protein and carbs making up a maximum of 10 percent each.
How To Make a Keto Fat Bomb
Step 1 — What Flavors and Textures Do You Want
In order to understand the fundamentals of crafting a fat bomb, it is essential to determine the desired flavor profile. Fat bombs have the potential to incorporate various taste experiences such as savory, sweet, sour, bitter, crunchy, chewy, melty, cheesy, and spicy.
Step 2 – Discover Your Fat Foundation
When making fat bombs, most recipes call for a fat base that will harden in the refrigerator and remain solid at room temperature, although it can soften. The two most commonly used and dependable fat bases are coconut oil and butter (the healthiest option being butter made from 100% grass-fed cows). Cream cheese is another viable fat base that can be used, which is why the Savory Pizza Fat Bombs are particularly delicious.
If you want to try other uncommon fat bases, you can experiment with animal fats such as tallow or melt and reform cheese with your ketogenic ingredients inside.
The fat bases that are most commonly found.
- Coconut oil
- Butter
- Cream cheese
Here are some fat bases that are not commonly used that you can try experimenting with:
- Rendered animal fat (like tallow or lard)
- Hard cheese
Steps to Create Dairy-Free Fat Bomb Bases:
- Ghee
- Coconut oil
- Tree Nut cheese (like cashew cheese)
- Coconut cream
- Cocoa butter
Bases for Vegan and Raw Vegan Fat Bombs:
- Coconut oil
- Tree nut cheese (like cashew cheese)
- Coconut cream
- Cocoa butter
Step 3 – Obtain the rest of the ingredients needed for your ketogenic diet.
When you have identified the fat base for your fat bomb, you should search through your cupboard or purchase ingredients from the store to add to it. It is advisable to always keep certain ingredients such as salt, a calorie-free sweetener like sucralose or erythritol, and your preferred powdered herbs and spices.
Here is a list of additional ingredients you should consider incorporating into your fat bomb recipe:
- Cacao powder
- Vanilla
- Coconut flakes
- Low-carb maple syrup
- Nuts
- Nut butters/flours
- Seeds (like flaxseed, chia seeds, or hemp seeds)
- Cinnamon
- Berries (like blackberries or blueberries)
- Bacon bits
- Eggs
- Chopped cooked meat (like salami, salmon, or steak)
- Chopped herbs
- Low-carb vegetables (like scallions or onions)
- Low-carb fruits (like wild blueberries or tomatoes)
- Cheese
- Heavy cream
- Sour cream
- Coconut cream
- Lemon juice
You can use this list, your creativity, and your taste buds as a roadmap to reach fat bomb paradise. The options for flavors are not limited to this list; it merely serves as a starting point with a few suggestions.
Step 4 – Combine all the components
Combine your fatty base and mouthwatering ketogenic ingredients into a single delightful ball or bar by following a systematic approach.
To achieve this, you have the option of melting or softening your fat base and then combining it with your ingredients. Once the fat base is softened, it can be shaped into balls or bars according to your preference and stored in the refrigerator. Alternatively, if the fat base is melted, you can pour it into a container, tray, or plate, and refrigerate it until it solidifies.
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The easy part is understanding the concept – how to create a visually appealing and delicious fat bomb. However, it is important to remember that fat bombs don’t have to resemble candy or balls. They can take on various forms such as cookies, mug cakes, or even be incorporated into dishes like salads.
The Meal Replacement Fat Bomb
Is there a way to make a fat bomb recipe that not only serves as a convenient meal replacement but is also just as easy as that chocolate fat bomb recipe?
Although it is desirable for some of us, we are unable to solely fulfill our nutrient requirements by consuming a pound of chocolate. This is where recipes for nutrient-rich fat bombs, such as the Salmon Benny Breakfast Bombs, come to the rescue.
Despite appearing complex with 10 ingredients and 17 steps, this recipe may seem daunting when compared to the simpler chocolate fat bomb recipe. However, even the fat bomb is straightforward to make, and once completed, it will leave you feeling like a culinary expert.
When Should You Eat Fat Bombs
Presicci advises that whether or not you follow the keto diet, it’s important to remember that these high-fat snacks are not intended to be a substitute for meals that are rich in nutrients. She suggests that fat bombs should be consumed when you are engaging in physical activity or when you are in a situation where you need a quick and convenient snack.
According to Garrison, typically, having one to three per day will be enough. The aim is to provide the body with adequate fat for it to function at its utmost potential. However, excessive consumption of a beneficial substance can also have negative consequences.
If you want to maintain your weight, it is important to practice portion control with fat bombs, which typically have 100 to 200 calories depending on the ingredients. Although not very calorie-dense, they are still considered a dessert in the keto world.
