If you are new to the keto/LCHF (low carb high fat) lifestyle, then fat bombs can really help your transition away from the SAD (standard American diet). If you aren’t new, they are a still a great way to add some extra fat into your daily routine, without too much protein or extra carbs.
I was a little surprised when I started actually tracking my daily fat intake and realized I was coming up significantly short. Low carb is a great start, but if you don’t provide the body fat to create ketones to use as fuel, then your body will simply convert your protein into glucose for any extra energy it needs. Especially, if you are already suffering from pre-diabetic insulin resistance (starts typically about 10 years before you get the actual disease itself), this can really sabotage your efforts for good health and especially weight loss.
So, fat bombs are a lovely way to counter this and make sure you are getting enough. How much fat should you be eating each day? Well, that is somewhat individualized based on your calorie intake, whether you are wanting to lose weight or maintain, but typically, the recommendations I see are for about 125-175 grams of total fat per day. This is where one of the keto/LCHF tracking programs can come in handy. I use SENZA, but it isn’t the only one out there (there is a link to the iTunes app store for this under the links/resources heading in the menu). Many of these programs will give you a recommended amount of calories, net carbs, fat, and protein per day, based on your personalized information.
The only cautionary point I would make is pay attention to your body when it tells you are full. Fat fills us up and eliminates hunger, but we can override this feeling and keep eating them, because they taste good. Don’t starve yourself, but don’t eat if you aren’t hungry.
I watch a lot of videos and am currently taking a certificate class in LCHF lifestyle, so I can’t give credit to who I heard say it, but it is a very important point. Eating isn’t all about hunger, we have an emotional response and attachment to food, based on our earliest memories of being completely helpless and being fed and nurtured. That’s why we have the term “comfort food.” So, it is very important, when feeling stressed, or emotional, don’t eat. Test yourself consciously, “Am I hungry?” or “Am I seeking comfort?” Make sure it is the former and not the later.
One final thing since I am on the topical. One of the best things you can do for yourself in making a lifestyle change, is to reaffirm to yourself every day (multiple times a day) that you are worth this. Many of use with weight issues turned to food as a compensatory mechanism for some trauma, lack, or even mental health issue. Actually physically writing on a sticky note something like, “I love the person I am in this moment, and everyday,” can actually change how we view ourselves (again, these are things I picked up along my journey so unfortunately can’t credit the originator).
What would you do, if someone came up to you and started saying the things you tell yourself, when you are down on yourself? Would you stand there and take it, and agree they were right? Hopefully, not, but if so, just means you have a bit more work to do than some. Or would you get upset and ask them where they get off, talking to you in such a manner? If this is your answer, then why do you allow the voice in your head to talk to you that way? We are each a unique and wonderful being, with strengths and weaknesses and a capacity to learn, reason, and grow. Don’t diminish yourself or the courage it takes to be on this journey with negative self talk. As Kilroy J. Oldster said, “A person’s irregular surfaces are what make us interesting.”
Keto Tropical Fat Bomb Ice Cream Bars
- 4 medium Avocados Peeled and seed removed
- 1/4 cup real lime juice I used key lime
- 1/4 cup real lemon juice
- 1/2 cup keto friendly sweetener
- 2 tsp vanilla
- 1/2 tsp pineapple extract
- 1/2 cup coconut oil I used unrefined
- 2 cans coconut cream about 3 1/2 cups, I used the liquid also, not just cream from top
- 1/2 tsp unrefined sea salt
Add all ingredients to blender.
Blend on high until completely blended and smooth.
Fill 18 popsicle molds just barely to the top of mold.
Insert top with stick and secure. Freeze for 3-4 hours or until completely frozen through.
Totals are per ice cream bar
total fat 21 g
net carbs 2 g
protein 1 g