If you’ve been keeping up to date with the blog then you will know that our household primarily follows a Paleo approach to eating. In our kitchen you will find very little in the way of gluten, grains, processed or sugary foods, and very minimal dairy. However, in recent months the move away from these foods has also taken an interesting turn towards a diet that is not as well known as Paleo – the Keto diet.
The Keto (or Ketogenic) diet has, in essence, been around for many hundreds of years, however, has become particularly popular in recent years as a tool for shedding weight and healing the body. The basic goal of the keto diet is to teach your body to utilise fat sources as a type of energy rather than glucose. By eating a high-fat, low-carbohydrate, moderate-protein diet, the body is forced to produce ketones, molecules which are released by the liver in response to the breakdown of fats, and it is these ketones which provide the body with an energy source when glucose intake is low.
In theory, by teaching the body to switch from using glucose to fats as a source of fuel, the body experiences a metabolic shift whereby it is no longer required to produce significant amounts of insulin required for the conversion of glucose into energy. The body will therefore experience a lower insulin response to food resulting in controlled blood sugar levels, weight loss (controlled weight gain), hormonal balance, a normalised hunger response and an even source of energy throughout the day. The higher intake of fatty acids can also lead to greater mental clarity. While the Keto diet is not without its criticisms, the outcomes listed above are reason enough for many to turn to this way of eating.
So why do I explain the above? A few months ago, hubby chose to give the keto diet a go with the aim of loosing a bit of weight. In the last three months he’s lost approximately 10 kilos and still going! He’s reaping the benefits of having a more even source of energy throughout the day and has greater mental focus. While the road has at times been tough (particularly when others around him haven’t been following the same style of eating), he is nonetheless extremely happy with the results thus far!
The switch to a high fat diet has meant that we are both now consuming much higher levels of healthy (unprocessed) fats including nuts, nut butters, seeds, avocado, coconut products, minced meats and other meats high in fat, as well as various oils. Hubby has also increased his intake of fats through dairy including cream, butter and cheese (the uptake of dairy as part of a keto diet depends on your response to dairy, and many who try to align to a paleo approach will avoid dairy when commencing a ketogenic approach to eating). Each meal is more heavily weighed towards fat with moderate amounts of protein and minimal carbs.
While I am personally still following a more paleo approach, the diet has been recommended or praised by my own health professionals as providing benefits to people with the MTHFR genetic mutation and/or Chronic Fatigue. I am, however, as yet to start on the ketogenic journey – however you never know what will happen, so stay posted!
In a bid to help hubby achieve his goals (and to try and improve my own intake of healthy fats) I have started exploring the new world of FAT BOMBS! Fat Bombs have suddenly become very popular in the world of paleo and keto for providing high fat, healthy snacks that are quick to make and easy to prepare. Generally in the form of a bliss ball or mini-muffin, they are filled with natural fats from nuts, seeds, butters, oils and coconut products.
After trying out a recipe from another blogger, I thought I may as well dive right in and give it a whirl! And here you have it – my very own high-fat, low-carb Coconut Almond Fat Bombs – perfect for those who are following a keto diet or for those who are simply trying to increase their healthy fats! Give it a go and be sure to let me know what you think!
NOTE* The above information is based on my own research and understanding of the Ketogenic Diet and its benefits. For more information, I would recommend conducting your own research and speaking to a health care professional.
Keto Coconut Almond Fat BombsPrint This
- 1 ½ cups shredded coconut
- 1 cup almond butter
- ¼ cup coconut butter
- ¼ cup coconut oil, + 1 tsp extra
- ¼ tsp vanilla extract or paste
- pinch salt
- 1 tbs honey (optional)
- 20 g dark chocolate, melted
Preheat oven to 180°C or 350°F.
Place shredded coconut evenly on a lined baking tray. Place in the oven and toast for 10-15 minutes or until coconut is light brown.
Remove coconut from the oven and place in a food processor. Process until crumbly and the oils from the coconut have started to release. Add the rest of the ingredients except the dark chocolate and process well until smooth.
Pour into the cups of a mini muffin tin (note that a silicon muffin tray makes the removal process much easier). The mixture should make between 24-26 fat bombs. Place in the fridge for approximately 1 hour or until set.
Remove from the fridge. If adding chocolate, melt chocolate in a microwave safe bowl until fully melted. Add 1 tsp of coconut oil and stir until thoroughly combined. Use a teaspoon to drizzle over fat bombs. Return to the fridge for 1/2 to 1 hour or until completely set.
Remove from the fridge and gently release from the mini muffin tin or tray. Store in an airtight container in the fridge for approximately 1 week.