I am 7 weeks into Keto and have not yet incorporated fat bombs. Part of the reason is that I LOVE butter, HWC. I am just coming around with the coconut oil as I used to literally hate the taste of anything coconut (my taste buds are changing). Has anyone here gotten any fat loss since starting to use “fat bombs”?
Are fat bombs necessary? Do they help with fat loss?
IceNine
(Karl)
#2
Completely unnecessary if you have no problem eating fat from other sources.
I never really use coconut oil. I’m not OPPOSED to it, I just don’t bother with it (or oils in general, unless i’m deep-frying).
jeannieo
(Jeannie Oliver)
#4
If you shop around you can find coconut oils that don’t taste of coconut. I have one that is liquid, another that is solid in my pantry.
Khalil_Shalash
(Khalil Shalash)
#5
I lost 30 KGs in 7 months, never once eating a fat bomb, and I didn’t use cocnut oil that much for cooking, mostly olive oil and butter.
Sometime I felt hungry so I ate a small piece if butter, that’s it.
MarcoPolo
(Liz)
#6
I just started making my own fat bombs and they’re awesome. I totally cover my fat needs quickly and it leaves me available to eat the protein I do love without needing to worry as much about my macros. And I’ve lost weight again! I was losing it slowly for a week or two but in the last three days since I’ve incorporated the fat bombs I’ve lost three pounds. It’s insane.
The recipe if you care:
4 oz cream cheese
1/4 cup coconut oil
1/2 stick unsalted butter
1 oz lemon juice
2 tablespoons of whatever keto sweetener you choose
Blend it to hell
Spoon it into ice cube trays
Freeze them to hell for an hour.
Awesome they’re ready.
Pry those oblong boys out with a knife.
I found strawberry cream cheese and I used that today for a new batch and I was wondering if it would go well with the lemon and at my first bite I’m like “wow genius this is literally strawberry lemonaid flavored” lol. Also, stick in a slice of strawberry or a blueberry before putting them in the freezer. It’s a nice touch.
Enjoy!
EquiPro
#7
Newbie here. I HATE coconut products. Yuck. I usually need to eat one fat bomb at the end of the day to get in my fat macros done. I keep it simple: 1 TBSP almond butter + 1 TBSP ghee + liberal cinnamon + liberal tumeric + a few drops of stevia. Mix it up really well and you have a delicious frosting. Sort of. I don’t like to eat too much dairy and like to keep my cheese limited to sheep milk feta. I don’t want too much crazy stuff. The other day I didn’t have enough protein left so I just ate 1 TBSP of butter (I only use Kerry’s Irish) with some salt and stevia and just ate it little by little. Delish, actually.
I stopped using all products coconut, which I never liked anyway, because I also follow The BloodType Diet and coconut is an avoid for for bloodtype O, which I am. Ditto with the cheeses. Sheep milk feta and Buffalo mozzarella is allowed, so that’s what I eat. But not for the fat bomb. I’m a fat bomb purist!
PaulL
(You've tried everything else; why not try bacon?)
#8
Welcome to the forums!
The only strict macro is the limit on carbohydrate of no more than 20 grams a day. Your fat macro is neither a goal nor a limit, it’s a general guideline. If you are not hungry, you do not need more fat. The value of fat bombs is that they are a good keto snack for people who didn’t eat enough at their last meal and need a little something. If you find yourself getting hungry between meals, you are probably not eating enough. One meal should be enough to satisfy you for quite a few hours before the next one.
The value of a fat bomb is that fat does not stimulate insulin secretion any more than the bare minimum needed for survival. Hence fat calories are an ideal substitute for the calories we no longer get from eating carbohydrate. Just be sure to account for the carbohydrate in the almond butter, and you’re good to go.
Shinita
#9
Ouch. You shouldn’t be the slave of your decided-on fixed macros. There is no such things as no protein left to eat some proper food. Maybe if someone is extremely sensitive and must keep their protein low but even then, a few grams now and then shouldn’t matter.
Eating some fatty meat or egg is perfectly fine if you are hungry (or if you know you totally need more calories for some other reason) unless if you are sensitive to eggs or whatever.
I never see this topic before so I tell my own case. Fat bombs totally ensure overeating for me. I fought hard to keep my fat low enough, it wasn’t easy even after years, minimizing added fat is a must to me so fat bombs were banned. Well, more like enjoyed occasionally and in small amounts (and not overly fatty ones, mine was mostly ground roasted peanut, with just a bit coconut oil, a salty fatbomb). I still didn’t lose fat but with them, I probably would have gained. But I surely would have overeaten and it’s not nice, not healthy.
Others may use it, they are fine with or without and some people eat so little fat without them that they are really useful.
But they aren’t magic, of course. They are just fatty things, often easily consumable sweets. Surely good for many people who are way weaker eating skills than me. I had the opposite problem.
So if someone can eat properly, they don’t need them at all.
If I wanted to use fat bombs now, I would eat smoked pork. I have pieces with only fat tissue and mixed parts. Absolutely perfect fat bomb if my goal is getting satiated with a modest food intake (and enjoying the hell out of my snack).
My old ones did absolutely nothing to my satiation but that can be useful when we want to eat more than what comes naturally for us.
So it’s very, very individual. And hell no, they aren’t needed, often in the contrary. Eat normal food if hungry. It’s just some snack.
EquiPro
#10
I’ve dieted a lot in my life. I’ve lost the same 50-60 pounds at least 5 times. Maybe 10. I’ve done every diet, except, oddly, this one. I’ve been Vegan (the WORST, my heath was a mess after 3 months and I stayed on it a year), I’ve counted calories, I’ve done low starch, no starch, high protein, etc. However, I’ve never done strict KETO. I want to follow the guidelines STRICTLY for at least 3 months, then have blood work done to see how it is affecting my body. I’m doing 20 grams of net carbs per day/ 164 grams of fat/ 132 grams of protein. I try to meet these numbers as close as possible each day using a food tracker. Today is my 11th day. I find it difficult to get in all of the fat, so I do a fat bomb each night. I’m also doing intermittent fasting. I don’t eat later than 8 pm and I don’t eat my first meal until at least 11 am the next day. I try to actually eat later than 1 pm the next day, but that doesn’t always happen. The thing that has really changed for me is that, except holding off for the first meal, I’m absolutely not hungry and my cravings have dwindled down to nearly nothing. That is a huge success for me. I’ve also lost just under 6 pounds in the last 11 days and that is a real weight loss, not just water. So far I’m very happy with this program and I will continue to follow the guidelines of the macros. I value the fat bombs, which are always the last thing that I eat at night, and they seem to be key in turning off the hunger and cravings and they are definitely helping me feel satiated.
amwassil
(Michael - When reality fails to meet expectations, the problem is not reality.)
#11
@EquiPro and anyone else who has trouble eating to a fat macro, I suggest you try brie cheese. Shop around and find one that has a fat:protein ratio of at least 2:1. There are many brands. The ‘rind’ is edible, so always include that in your weight total. Also, be careful about the carb content. All brie has some carbs, ranging from less than 1.5 grams per 100 to more than 3.3 grams per hundred. Here’s an example of a ‘spreadable’ brie with excellent macros. It also comes in a convenient 185 gram container which makes a meal. Or at least the better part of a meal. Finally, if you’re having trouble eating to daily targets and you’re restricting you eating window, maybe that’s not a good idea. In my opinion, if you confine your eating to say half hour time periods, you’ll keep your overall insulin response just as consistently as eating to a restricted window. Especially when you’re eating keto with about 2x fat to protein.
EquiPro
#12
Thanks for the idea, but I’m not a big fan of brie without crackers. Not my thing. Stopping eating around 7-8 pm is not a big problem for me, especially if I’ve just eaten a fat bomb. I’m just not hungry. My fat bomb needs to be very low protein because I’ve usually used up my protein by that point, so dairy isn’t a good choice. It might be great for someone else though!
I just did a post about Intermittent Fasting. I’ve been doing IF for years and it is part of my life now, so it’s nothing I need to even think about.
PaulL
(You've tried everything else; why not try bacon?)
#13
“Strict keto” is simply eating less than 20 g/day of carbohydrate, plus enough protein and fat to satisfy your hunger. No need to calculate macros or count calories. There are reasons not to restrict calories, in fact, because the hormonal response to our diet is more significant than the amount of calories we eat, when it comes to determining what our body will do with the food we eat.
As for getting bloodwork done, many people found that blood tests done at the three-month mark alarmed their doctors unduly. Better to wait until you’ve been eating ketogenically for six months. By then your bloodwork will have settled down, and your doctor is more likely to be impressed than alarmed.
EquiPro
#14
I’m using an app called Carb Watcher and it sets up how many grams of carbs, fat and protein I should get in each day. It actually allots me 26 g of carbs, but I try to keep it at 20. I just do better when I have goals to meet each day. “Eat whatever you want as long as you do x” doesn’t tend to work for me.
Thanks for the tips on the Dr. My numbers weren’t horrifying, but they started me on statins, which I won’t take. I’ll put off the next round of blood work for 4 months and then we’ll see.
amwassil
(Michael - When reality fails to meet expectations, the problem is not reality.)
#15
@EquiPro Can you post a link to ‘Carb Watcher’? I couldn’t find it googling. Thanks.
As Paul mentioned the only really fixed ‘macro’ is sub-20 grams of net carbs per day. That keeps you in ketosis. At least it keeps most folks in ketosis. Some who are insulin resistant find they have to go even lower, some even right down to zero.
Protein is generally based on body mass, either lean mass or overall weight. Determining your precise lean body mass is difficult but stepping on a scale to measure total weight is easy. You need to eat enough protein every day to replace what gets broken down and excreted and whatever gets used for maintenance and repair. The recommendations are for approx 1gr/kg lean mass or 1.5gr/kg total weight. This is not something you have to get exact. If you eat more protein than you need, it will either get used for fuel or dumped as excess. If you eat less, you will gradually lose lean mass but it will become noticeable soon enough to avoid problems. There is a lot of individual variation. Some folks eat lots of protein and some eat lots less. Trial and error.
Eat enough fat not to be hungry. Hungry before mealtimes is OK, just your body’s way to say ‘it’s time to eat’. Hungry all the time is not OK. That’s the first warning that you need to eat more fat. Depending on your ultimate goals, fat intake can vary. Some folks don’t have reliable hunger/satiety signals and we have to use other tools to make sure we eat enough but not more than we need. That’s another issue for another day.
PaulL
(You've tried everything else; why not try bacon?)
#17
If you want an app designed by an expert in the ketogenic diet, try
I know nothing about this app, but it was designed by Raphael Sirtoli, a French doctor who has studied the ketogenic diet, and who eats that way himself. The other apps out there are generally not intended to be used with ketogenic eating.