Brandon Hearn - Keto Fat Bombs Cookbook: Low Carb Sweet and Savory Snacks to Boost Fat Burning. 77 Keto Fat Bombs Recipes that Will Satisfy Your Hunger

Keto Fat Bombs Cookbook

Low Carb Sweet and Savory Snacks to Boost Fat Burning

77 Keto Fat Bombs Recipes that Will Satisfy Your Hunger

Brandon Hearn 2018

Table of Contents

Before we get into what keto fat bombs are, youll need to understand the keto diet. Its a low carb and high fat diet that allows for moderate protein. You have to reduce carbs before substituting it with fat. Your body currently runs on glucose which is an energy source thats easy for the body to use and it comes from carbs.

Your body will also run on insulin which is a hormone that processes the glucose in your bloodstream. With the ketogenic diet, youll enter ketosis which is a natural process that your body uses to survive when your food intake it low. When your body is in ketosis, your body runs on ketones which it produces. You dont go into ketosis because of a lack of calories but it happens due to a lack of carbohydrates.

Below youll find the four types of ketogenic diet, but this book will concentrate on the standard ketogenic diet.

• Standard: 75% Fat, 20% Protein, 5% Carbs
• Cyclical: This diet has five keto days by two high carb days.
• High Protein: 60% Fat, 35% Protein, 5% Carbs
• Targeted: This diet is where youll add carbs just around physical workouts.

In this section, well go over what foods you can and cant eat on the ketogenic diet. This is where fat bombs come in handy. Sometimes you wont have the time you need to cook a completely ketogenic meal, which is why fat bombs will help to get you through the day.

Can Eat:

Foods to Reduce or Avoid

When you start the ketogenic diet, youll encounter the word fat bomb. You probably are thinking that its greasy bowls of junk food or ice cream, but this isnt the case. Keto fat bombs are a snack that are high in fat and low in both carbs and protein. Theyre the perfect snack for a low carb diet. It allows you to have an easy way to get the healthy fats that you need to stay on the ketogenic diet. To stay on the ketogenic diet, you have to have a certain percent of fat that can be difficult to get when youre busy. Fat bombs can be stored easily and made in advance, so you always have what you need to stay on the ketogenic diet.

Fat bombs are small so that theyre high in fat in a small portion. Theyre usually bite size but they can be up to the size of mini muffins depending on your recipe. Youll need molds to make fat bombs, but muffin liners will usually help as well.

Fat bombs can be divided into these two groups. In these groups theyll include everything from breakfast to dessert flavors so that you can get something that fits the time of day and your current mood. Youll need low calorie sweeteners such as Swerve, stevia, and liquid stevia. Of course, you can use your own low carb.

Fat bombs are best kept in the fridge unless your recipes tells you to keep them in the freezer. Most fat bombs can be kept one to two weeks in your fridge so long as theyre kept in an airtight container. Alternatively, most can be frozen and thawed as well, but this can make it more difficult to get them on the go.

Youre allowed nuts and seeds on the ketogenic diet, but you shouldnt get too many of them. Theyre rich in carbs, so youll find that these are often higher in net carbs.

Here are what you should use keto fat bombs

• Energy: Use them as a quick hit of energy, especially if you dont have time to cook. This can keep you from breaking your diet and eating out.
• For Workouts: You can use them as a pre or even post workout snack. Its better than regular snacks but theyre not high in carbs.
• Fat Intake: You will want to use fat bombs to boost your fat intake when youre having a busy day.

There are three basic ingredients to every fat bomb.

• Healthy Fat: Youll need one of the following: cacao butter, coconut oil, coconut milk, coconut cream (the solid part that is on canned coconut milk once its refrigerated), ghee, butter, bacon fat or avocado oil
• Flavoring: Vanilla Extract (Sugar Free), 100% Dark Chocolate, Cacao Powder, Sea Salt, Peppermint Extract, Spices or More
• Texture: Cacao Nibs, Pecans, Walnuts, Almonds, Chia Seeds, Bacon Bits, Shredded Coconut

Combine all ingredients in a bowl. You can also use a food processor or blender. If youre using a solid fat, youll need to melt it in the microwave.

You will then shape it by either pouring it into a baking pan, muffin cup, mold or forming small balls as needed. Afterwards, refrigerate or freeze your fat bombs until they become solid. This can take several hours depending on your recipe.