Don’t over Bomb Your Diet!

A word about fat and keto.  Obviously, fat is your friend on a ketogenic diet.  It gives you energy and helps you feel satiated. However, it doesn’t need to be overdone. Especially if you are trying to lose weight.

When trying to shed extra pounds, you do not need to add fat to your diet to hit some ratio.  Some or most of the “70% fat” can come from your body fat. Copious about of cheese, butter, and MCT oils will do nothing but stall your weight loss or even worse, cause you to gain more weight.  Reach your protein goals first, keep your total carbs low 20 -30 grams or less, and use fat to help you reach satiety when starting out.

Additionally, if you are filling up on fats first (ie. bulletproof coffees for breakfast), you may not be leaving room for more nutrient dense foods like animal protein and vegetables. Fats don’t contain a broad range of micronutrients. Sure, you will get a great energy boost from the fats in your bulletproof coffee, but you’ll also get little to none of the micronutrients your body needs to thrive.  

What to do instead: hit your protein macros first, if you are still feeling hungry after eating, add a little fat and see how your body feels.

All that being said, and as fat bombs can have their place from time to time… I have a recipe for a fat bomb that is simple, delicious, and made with ghee.  I keep fat bombs in the freezer for an as needed meal capper, if I’m still hungry after dinner and have room in my macros to spare.  The recipe is not very sweet, so just the sweetness to your liking, you can even add some erythritol if you would like it sweeter, but I used only stevia.

Chocolate Cinnamon Fat Bomb


1 cup(s), Ghee, melted.

1 cup, Almond Flour

½  cup, Cocoa powder, unsweetened

1 scoop, premium grass-fed whey 

40 drops Stevia Glycerite (add more or less to taste)

Pinch of salt


  1. Stir together all the ingredients.
  2. Pour mixture into 12 parchment lined cupcake molds.
  3. Refrigerate until set.


Calories: 207 Fat: 22g  Protein: 2g Total Carbs: 3g

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