'Fat Bombs' Are Key to Keto Diet Success, Experts Say

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The ketogenic diet has emerged as the weight-loss program for women who want to lose fat fast, and for good reason: This very low-carb, high fat method of eating is proven to assist followers slim down quickly, and it delivers an array of remarkable health benefits -- from decreasing levels of heart-harming triglycerides by 300 percent to enhancing memory from 62 percent to boosting mood by 52 percent. But despite how popular that the diet is, many girls who attempt it report seeing little to no consequences from their attempts. Actually, some even gain weight or feel completely terrible. What gives? New science suggests that lots of keto dieters fall short of the fat intake required to optimize weight loss and wellness on the plan. Keto calls for getting at least 70 percent of calories from fat so as to stimulate the body's production of ketones -- a super-fuel which is created from fat which cells use to create energy. This allows for the body to burn off more of its own fat stores for fuel. But studies show that girls often underestimate how much fat they should eat to hit their goal, frequently getting only 30 to 40 percent of the total calories in fat. "Fat has been looked upon as an enemy for a long time, so it is not surprising that we subconsciously believe we ought to dial back our fat consumption," says neurologist and weight-loss expert David Perlmutter, MD, author of The Grain Brain Whole Life Plan ($10.21, Amazon). Without enough dietary fat, but the brain and muscles don't get enough fuel to maintain metabolism humming -- and keto dieters end up feeling tired, foggy, achy, and ravenous. Most keto dieters turn to protein to alleviate uncomfortable symptoms and speed slimming, but that can backfire. "There's a misconception that loading up on extra calories can help you burn off more fat," notes Dr. Perlmutter. "But in reality, excessive dietary protein actually enhances the body's production of glucose." He explains that when we eat more protein than the muscles will need to function, the human body turns that extra protein to glucose. Because of this, blood glucose spikes, triggering a release of insulin which prevents the production of ketones, shifts the body into fat-storage mode, also slows metabolism to a crawl. Eat enough healthful fat, however, and wow! "Eating plenty of dietary fats paves the way for weight loss," says Perlmutter. He explains that once the body is provided with enough fat to produce ketones effectively, metabolism kicks into top gear and cells start to burn stored fat for fuel inside only five days. Researchers at Bethel University in St. Paul discovered that keto dieters' resting metabolic rate was as far as 10 times higher than people on a conventional diet. Another advantage: Researchers at Texas Tech University in Lubbock report that eating fats reduces the body's creation of hunger-promoting hormones and increases the pure natural keto reviews production of satiety hormones -- and the combined effect reduces caloric consumption by 40 per cent for four hours. All told, these effects helped FIRST readers that followed a fat-powered plan lose around 17 pounds every week without experiencing the desire pangs or plateaus which are common with other low-carb diets. Losing weight loss is simply the beginning. "Over the first week, you will feel the payoff," says Perlmutter. Actually, studies demonstrate that burning fat for fuel boosts energy levels by 88 per cent and improves sleep quality by 21 percent. Eating lots of healthful fats has also been shown to ease aches, stimulate hair growth, also eliminate wrinkles. How to Eat Fat to a Keto Diet Consuming enough fat to shift your system into slimdown mode can be entirely delicious. In her work with thousands of dieters, nutritionist Kellyann Petrucci, ND, has seen great results when her patients enjoy"fat bombs" to a keto diet. These decadent low-carb snacks provide a concentrated dose of healthy fats to kick-start ketone production and shift fat burning into high gear. "They are actually treats that taste out of this world and they're great for you -- so long as you have them within a low-carb diet," Petrucci states. Adopting a high fat ketogenic diet plan can fire up metabolism and assist break tenacious plateaus to make slimming effortless -- plus deliver a range of benefits including sky-high energy, clearer skin, and sunnier moods. To get started, aim to consume a diet composed of 70 percent fat, 25 percent protein and 5 percent carbs (about 20 grams) daily. That means mixing your plate at every meal with 4 ounces. Of protein (such as chicken, turkey, steak or salmon) as well as a variety of leafy greens and non-starchy vegetables (such as broccoli and peppers that were cooked in healthy fats like ghee). "Regardless of which fats you pick, don't short yourself. Eat about a tablespoon of fat at each meal -- that is a thumb-size portion," says nutritionist Kellyann Petrucci, N.D., writer of The 10-Day Belly Slimdown ($18.69, Amazon). Make sure to avoid sugars, grains, and processed fats to assist the pounds melt off. To ensure you're hitting your everyday fat quota, you'll also enjoy"fat bombs" made with healthful fats (like coconut oil) once or twice per day when hunger strikes. "Fat Cells suppress appetite and rev metabolism," says Petrucci. "Many people report that fat bombs give them an excess boost of energy." If a treat loaded with coconut butter or oil sounds greasy and unappealing, take heart: We're pleasantly surprised by the taste and feel -- and successful slimmers concur! "Everyone else can get their cake, and that I don't care because I get to consume fat bombs. They make eating plenty of good fats simple," says HeavenlyHomemakers.com blogger Laura Coppinger, that credits fat bombs together with helping her slender and treating her son's eczema. For Vicki Bales-Humble, who lost 92 pounds, these miniature bites are a huge treat. "I have a fat bomb as dessert after any meal which does not have sufficient fat," she says. "I eat them out of the refrigerator and they keep me satisfied." Most successful slimmers prefer to create a huge batch of fat bombs so their snacks are all set to catch and enjoy as needed. To whip up your new favourite treat, follow the five easy steps below. The Way to Make a'Fat Bomb' to Fulfill Your Daily Quota 1. Select your fat. To make a batch of about 20 fat bombs, start with 1 cup of room-temperature wholesome fats like olive oil, coconut butter, coconut cream, nut butter, cream cheese, or grass-fed butter. Melt any solid fats gently in a double boiler. Blend different fats to change the taste and nutrients. 2. Boost the flavor. Choose up to three of the following delicious picks, which provide nutrients which help increase fat burn to rate results: 1 tsp. Of citrus zest, 1⁄2 cup of frozen or fresh strawberries or raspberries, or 4 ounces. Of melted chocolate. 3. To provide snacks more focused flavours and subtle sweetness, add around 2 Tbsp. Of a flavor extract (like vanilla, vanilla, lemon, or peppermint). Or for an extra sweet signature, add 1⁄4 tsp. (roughly 10 drops) of liquid stevia, or experimentation with exactly the same amount of brewed stevia. 4. Contain texture. Or should you prefer a bit of chew, choose 1⁄4 cup of shredded coconut. To get a more decadent bite, add in 1⁄4 cup of cacao nibs. (it is possible to stir these selections into the batter at the last minute or add them at the conclusion ). 5. In a food processor, combine your chosen healthy fats, taste boosters, and sweeteners till well-combined. Then stir into your texture ingredients. Roll the mix to golf-ball--sized rounds, or pour into minimuffin cups filling each cup about 1 Tbsp. of mixture. For even more feel, it is possible to roll the balls in (or sprinkle cups with) your crispy pick. For just a little something different, some girls like to press a single hazelnut, pecan or macadamia nut into the middle of every fat bomb. Refrigerate treats for 4 hours (or freeze for 2