Most of us have been conditioned to stay away from fat. So when you start keto and it’s all about the fat? Far out. It’s hard.
In the early days of keto it can be really difficult to make sure you get enough fat. Not only is it about finding foods and making meals with the right ratio of fat to carbs but it’s getting your mind right and getting the taste for it.
Green beans drowning in butter, salads coated in mayo, oily stir fries, mountains of cheese, mct oil in your butter or protein shake…
It takes time.
And build up slowly or your tummy won’t like it.
If you’ve got a sweet tooth, fat bombs can be helpful to up your fat intake, particularly if you offset the “fattiness” with a fresher flavour like peppermint or orange.
Here’s one of my favourite recipes. It is super flexible see the notes at the end.
- Tahini Fat bombs
- 60g cacao butter
- 3 tbsp cocoa
- 1tsp coconut oil
- 150gm Unhulled Tahini (sesame butter)
- 30 gm Powdered erythritol
Optional: a few drops of flavour extract
Method: melt cacao butter, cocoa and coconut oil together then take off heat and stir through tahini, sweetener and if using the flavour extract.
Pour the mix into moulds or mini cupcake cases and keep in fridge or freezer.
– you can use cacao, it has better nutritional value but it has a more bitter taste and is generally more expensive and as always – labels are your friends, different brands have different macros.
– you can sub out the cocoa and coconut oil with sugar free choc if you want – but it will up the carb count
– you can sub out the tahini with any nut butter but it will affect the carb count (tahini is 0gm net carbs, peanut butter is usually around 12gm net carbs/100g)
– basically any powdered sweetener is ok. I just blitz my granulated one in the blender. Make sure leave the lid on for a bit after you’ve finished and lift it off slowly or you can find yourself inhaling a puff of powder!
– the flavouring is optional but it can really cut the “fattiness” and the tahini flavour (in case you’re not a fan). My fave is peppermint, it’s like an after dinner mint.
What’s your favourite way to up your fat intake?