Our Educational Content is Not Meant or Intended for Medical Advice or Treatment
Today, we’re making low carb coconut pecan fudge fat bombs. This fat bomb recipe is rolled in coconut with a fudgy inside and it’s super delicious - no baking, no saucepans, and no complicated recipe.
Question: is it important to do keto with intermittent fasting (IF)? Yes, it is crucial. Eating many meals and snacking spikes insulin in the body and stops fat burning if you’re trying to enter ketosis. This can lead to weight gain and other problems.
You’re supposed to eat one fat bomb per day.Keep in mind that it’s very easy to over-do it with these - especially with the coconut fudge - and you will not see results of you fall into that trap. You will gain weight.
So what’s the secret to doing one a day versus a lot? Having a very small recipe with just a few servings.
Here’s how to make this keto coconut fat bomb recipe and why it's a great keto snack option.
Coconut Pecan Fudge Fat Bomb Ingredients
- 4 ounces of cream cheese
- 2 tbsp of butter
- 3 tbsp of unsweetened cocoa powder
- 2 tbsp of erythritol
- ½ teaspoon of vanilla extract
- ¼ cup of chopped pecans
- 1 bowl of shredded coconut (enough to coat bombs)
- Combine cream cheese and butter together with a fork until well mixed.
- Add unsweetened cocoa powder, erythritol, and vanilla to the batter and stir well until smooth and creamy.
- Add chopped pecans to the bowl and stir once more.
- Using a spoon or an ice cream scoop, scoop the batter out and form it into tablespoon-sized fat bombs on a prepared pan with a lined sheet.
- Coat each bomb in shredded coconut.
Note: You can also change the recipe and make with almonds if pecans aren’t your thing. These will be ready to serve immediately - no baking necessary.
More Information: The Importance of Keto and Intermittent Fasting
When you make the switch to a keto diet - which is low carb, moderate protein, high fat - you’re switching from sugar fuel to fat fuel. This causes a lot of changes in your cells and in your body that are beneficial but somewhat difficult without treats like these fat bombs.
See, before ketosis, your body is running on sugar or blood sugar. It’s dependent mainly on stored sugar in your muscle and in your liver (which you don’t have a lot of) or on sugar in your diet for fuel.
So you have to constantly eat things like carbs to keep the sugars up.
With the ketogenic diet, you’re changing this and making your body dependent on fat. There are a few reasons for this:
- We have a lot more fat than we do stored sugar in our body, so it’s more regularly available for fuel. In fact, an average thin person has about 77,000 calories of stored fat! That’s a huge number, and it only gets higher for other members of the population.
- That fat is a better quality of fuel than carbs or sugar. That's why low carb can be beneficial for many.
- Using fat for fuel actually speeds up weight loss and helps with body composition.
- You have more sustained energy throughout the day (check out our full video on the benefits of ketosis here).
Adaptation is getting your body into this state so you have cellular machines that are burning fat full-time.
This is great, but it doesn’t happen in a day. Again, this is where treats like fat bombs come in.
Why Are High-Fat Snacks Important During Keto-Adaptation?
To get to full keto-adaptation, there is a transition phase that your body goes through. In this phase, you’ll have lowered blood sugar without the fat really kicking in. This is where things can get physically uncomfortable.
Now, if you’ve ever dealt with low blood sugar before, you know some of the problems that it can cause, including:
- Irritability or impatience
- Lightheadedness or dizziness
- Craving for candy, desserts, or other sugary foods
Luckily, intermittent fasting and low carb fat bombs like the Coconut Pecan Fudge Fat Bomb can help you get through this.
Why is coconut a healthy ingredient to incorporate into your ketogenic diet? A few reasons.
Overall, coconut oil is considered to be a very healthy fat source when on the keto diet. This is, in large part, due to the health components of coconut oil:
- Coconut oil is over 50% MCTs: MCTs, or medium-chain triglycerides, are a type of fat that doesn’t necessarily convert to fat in the body. Instead, MCTs are used as energy, and they’re really good to induce more fat burning. In other words, MCT triglycerides can - somewhat counter-intuitively - actually help you lose weight. As calories, they are also typically used right away, and they are very rarely stored a fat.
- Coconut oil is rich in lauric acid: Lauric acid is a very powerful anti-viral and anti-microbial type of fat. It helps decrease viruses, it helps your immune system and it’s really good for candida and funguses. So it’s a good thing for your immune system.
- Coconut oil can help cholesterol: Some studies suggest that coconut oil actually promotes good cholesterol and that it can help improve your cholesterol profiles. One study, in particular, found that coconut oil reduced total LDL cholesterol (or bad cholesterol) and increased HDL (good cholesterol) in a group of 40 women.
Plus, the coconutty flavor is always delicious and a great substitute for granulated sugar, carbs, desserts, chocolate, and other keto diet no-no's.
Overall, people on keto should incorporate a wide variety of nuts into their day-to-day diet.
Pecans, in particular, a really fatty. This makes them an ideal nut to consume on this eating plan. Other options?
- Macadamia nuts: These are even better for keto because they have more fat. The thing about macadamia nuts, though, is that sometimes they go rancid - so you have to make sure that you get them fresh.
- Cashews: These are a bit high in carbohydrates. So, if you’re going to consume them, stick to smaller amounts.
- Peanut butter: This is fine to consume. That said, make sure, on the label, that your peanut butter does not have added sugar or hydrogenated oils. You just want sea salt and peanuts.
That said, it’s really easy to over-do nuts and irritate the gallbladder. This is especially true if the nut is raw. Raw nuts have phytic acid, which tends to irritate the gallbladder and cause right shoulder pain.
One trick to avoid this problem? Germinate your nuts. See, there are compounds in nuts that protect the nut from sprouting and turning into a plant. When you germinate nuts, you soak them in water overnight, then rinse them out and dry them (generally in an oven or a dehydrator). This makes them easier to digest because it gets rid of the enzyme inhibitors that tend to fight the body.
Additionally, we recommend that you don’t exceed two to three ounces of nuts in a given meal.
Butter is a great thing to consume on the keto diet. This often feels counterintuitive since we're constantly told that butter is bad for us. But here's the thing: butter does not increase LDL, or bad cholesterol. It's not going to be a problem for your health unless you're adding carbohydrates to the butter.
Instead, it's actually going to be healthy. Grass-fed butter, in particular, has things like carotenoids (a potent phytonutrient), tocopherol (vitamin E), and butyric acid. Butyric acid, in particular, is a really great anti-inflammatory. Consuming it actually reduces inflammation in the gut.
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