• Kendra

Keto Coconut Peanut Butter Fat Bombs

Updated: Mar 17


Keto Coconut Peanut Butter Fat Bombs

Well - if eating 2 tablespoons of fat ever sounded good to you, the ketogenic diet is for you! Four weeks ago I got curious about ketois and while I'd tried a variation in the past, I wanted to go all in!

Before I decided to take my first keto adventure, I googled and pintrested the hell out of it. I was most confused and intrigued by ‘fat bombs’. I would immediately think to myself, who in the hell would eat that and why?!! Why would you eat so much fat?! Wouldn’t it taste like oil?

Well – one week into my Keto experiment, I found the answers to all those questions. When following a ketogenic diet, it is almost a little difficult to get in as much fat as you need (up to 80% of daily caloric intake) to stay in ketosis. Fat bombs are an easy, and surprisingly tasty, way to cram in copious amounts of fat in a meal. I found a nice handful of recipes on pinterest, but none with a full ingredient list I had on hand. So, as usual, I made my own.

This was so easy it’s stupid. I’ve also come to absolutely LOVE this combo. I haven’t tried it yet with any other kinds of nut butters, but I assume a hearty cashew butter would be to die for (although carbs would be higher-you’ll need to recalculate your net).

If you’re not familiar with Keto – I’ll be posting a few other blogs with resources soon. Soon with an infant means over the next few weeks. Basically, I followed a 40%C/35%P/25%F diet for the 13 weeks post-partum to get my weight back to pre-baby. After my little sister’s wedding, I was bored and kind-of losing my hair over the slow process of fat loss. I decided to completely change it up and try something new. In brief, I’ve seen THE SAME RESULTS on my ketogenic plan as in my previous high carb plan. However, I do get to enjoy ‘forbidden’ foods that most other diets ban (bacon, full fat dairy, cheese, coconut oil, olive oil, nuts, whole eggs, bulletproof coffee, etc.) in abundance. I can also say I feel more full, some days I realize I have about 2-300 calories left to spend (which is exciting because I usually fill with a handful of nuts). So, I suppose, while I am seeing the same results, it is a little easier on my tummy and brain.

I’ll elaborate more in a future post – but I have adapted the standard ketogenic diet to a cyclical keto diet (CKD) to make sure I can fuel my high intensity workouts. I went 20-30 net carbs for my first 2 full weeks and was a little light headed in a number of workouts. Once I realized what I needed, I added in a refeed day to refill my glycogen stores. I just started that last week and one refeed got me through just fine. We’ll see next week if it stalled weight loss at all, but it shouldn’t…if I stay on track anyways. Last night I ate a substantial amount of veggies at a work function…yes, veggies threw me out of ketosis. Too many squash sticks.

OK – LAST THING ABOUT KETO DIET – this is the most CLEAN I’ve ever eaten. Other than bacon and cream cheese, not much else is processed in my day, and I can eat pretty clean. I have found my head feels clearer and I feel super healthy. I lied, one more thing, I feel a little squishy. My belly doesn’t feel as tight as on my high carb plan. Verdict is still out…I’m on week 3. Stay tuned for updates…

Ingredients:

  • 1 Tbsp. Natural peanut butter

  • 10 g (2/3 Tbsp.) Coconut oil

  • 1 Tbsp. Unsweetened coconut flake

Preparation:

  • Combine peanut butter and oil in small container

  • Stir until thoroughly combined

  • Top with coconut flake and gently press into mixture

  • Place in freezer until ready to eat

Makes 1 serving

Calories: 235

Carbs: 6, Fiber: 4 , Fat: 23, Protein: 5

Net Carbs: 2

A note on prep and storage - I like making these best in individual tupperware. That way, when I head out the door for work I can just throw one in my bag. I pop it out with whatever utensil is handy at work and boom. Otherwise, I have to pop these out of the mold, bag them and then risk them melting in the bag and turning my bag inside out to get it all out. This way, if it melts in the tupperware, I can just scoop it out. Make sense? Anyways, whichever way you like best - go for it!

Please Note: Nutritional information estimated at Fitday.com. Data may not be accurate and is subject to the availability of specific foods in their database. Where one ingredient is not listed, substitutions must be used. Therefore, you should not refer to this data as being exact. It’s more of a ballpark figure. Kendraleighstiffler.com does not take responsibility for the inadequacies of the nutrition calculator used. This data is provided as a courtesy and general reference only. It is not exact.


© 2016 by KLS Fitness Consulting, LLC.

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