Keto Fat Bomb Smoothie

High-fat, low-carb smoothie for keto dieters — MCT oil, avocado, and cocoa.

Ingredients

• 1 scoop chocolate protein powder (low-carb)
• 1/2 avocado
• 1 tbsp MCT oil or coconut oil
• 1 tbsp cocoa powder
• 1 tbsp almond butter
• 1 cup unsweetened almond milk
• Stevia or monk fruit to taste
• 5g creatine (optional)

Method

1. Blend all ingredients until smooth.

2. The avocado and MCT oil create an incredibly rich, creamy texture.

What You're Practicing

• MCT oil provides quick energy on keto — it converts to ketones rapidly.
• Only 12g net carbs — fits most keto macros.
• Avocado provides potassium, which is often low on keto diets.

Supplement add-ons (nutritional impact per serving):

• MCT oil (1 tbsp, 14g): +130 cal, +14g fat, 0g carbs. C8 caprylic acid MCT converts to ketones within 15 minutes — measurably raises blood ketone levels by 0.3-0.5 mmol/L. Start with 1 tsp; too much causes GI distress.
• Collagen peptides (15g): +54 cal, +13g protein, 0g carbs. Keto-compatible protein source. Provides glycine which supports liver detoxification — relevant since keto increases liver workload.
• Electrolyte powder (no-sugar formula): +0 cal. Critical on keto — the diet causes rapid sodium, potassium, and magnesium loss through increased urination. "Keto flu" symptoms are usually just electrolyte depletion. Target 3000-5000mg sodium/day on keto.
• Exogenous ketones (BHB salts, 10g): +40 cal, 0g carbs. Directly raises blood ketone levels by 0.5-1.0 mmol/L within 30 minutes. Salty taste — the chocolate in this recipe helps mask it. Most useful during keto adaptation (first 2 weeks).