Liquid Fat Bomb

I don't do this very often, but here's my recipe for a liquid high-fat breakfast, which I just consumed.

– 4 oz heavy cream / 480 fat cals, 0 protein, 0 carb
– 4-5 oz canned coconut milk / 300 fat cals, 0 protein, trace carb
– 1 whole large Omega-3 egg / 45 fat cals, 25 protein, trace carb
– 1 packet of Splenda sweetener / zero
– Tbsp vanilla extract / probably a few carb cals
– Ice

Toss it all in the blender with sufficient ice to make a nice shake, and then enjoy yourself. We've got about 850 calories, 825 or 97% of which are fat calories. Not for everyday, but it's one way to keep the calories up on a low-carb diet without overdoing the protein. Usually I'll do two, or even three eggs, but I eat so much meat that I sometimes am looking to just get a big fat dose.

I know. It's complete heresy. Consider this: If you were going to design a biological being and had three macro nutrients at your disposal, two of which possess 4 cals per gram (carbs and protein), and another that possesses 9 cals per gram (fat), more than double, which one are you going to design your being to run on fundamentally, with the others as back up? Which one of those does the human body store, sufficient to fuel operations for 2-3 months without any other nutrition? Carb stores (glycogen) can be completely depleted in two hours of strenuous activity. Think about it.

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  1. Chris H on February 20, 2008 at 11:02

    Sounds nice!

    Plus you have eggs – which are very healthy:

  2. Kyle Bennett on February 20, 2008 at 18:28

    Throw in a shot of rum, and you've got egg-nog. And there's studies out there that show that ~1 ounce of alcohol per day is healthier than none at all, with some evidence of a longevity benefit. Those few carbs won't hurt.

    BTW, I think the 4 oz heavy cream has about two grams carbs, and the Splenda 1 per pack, not that it matters (except on Atkins induction, then it's 16% of the daily allowance).

  3. Richard Nikoley on February 20, 2008 at 11:19


    Yes, and they're raw, which I think is a good thing when you can. Even if you use three of them in this shake, you won't even notice they're there, if raw eggs make you queasy.

  4. Adam Cilonis on February 21, 2008 at 09:14

    Whole cow!!! My "healthy" eating friends would shit a brick (a low-fat one of course)!!

  5. Kyle Bennett on February 22, 2008 at 14:01


    That's a good point. I wonder if there is a natural sweetener out there without the chemical hinkiness of the artificials and the high glycemic index of sucrose and fructose?

    Remember stevia? It was all the rage when Atkins first started getting big. I used it a few times back then, and liked it, but it had problems. It was so intense, that getting the right amount was difficult (i.e., wet your finger and coat it with stevia, and that was almost too much for a cup of coffee.) And if you overdid it, it would get bitter. I think it also had problems with breaking down in heat, so it wasn't good for coffee or baking.

    • Alex Thorn on January 13, 2010 at 03:08

      I use food grade glycerine (glycerol). It is basically the backbone of a triglyceride molecule after the fatty acids have been stripped off. It is in the same class as sugar alcohols like xylitol. It has an astringent sweetness, is clear, odourless with a viscous texture. It is said that it does not elevate either serum glucose or insulin.

    • Dana on March 8, 2010 at 23:39

      I know this is an old post and comment but I gotta say, the glucose in sugar is less of a problem than the fructose is. We started really seeing a spike in metabolic syndrome and heart disease rates in the U.S. when sugar got cheap. Before that, we still had glucose sources–i.e., bread. But we weren’t dropping like flies from it.

      We also weren’t as healthy as we would have been had we never picked up grain agriculture… but still.

      • Richard Nikoley on March 9, 2010 at 10:33

        Yes, Dana. Old post and I’m now well aware of the difference.

    • Dana on March 8, 2010 at 23:41

      Oh, and, as far as sweeteners go, have you tried Truvia or Purevia yet? There may be one or two other sweeteners with a similar formulation. They took the sweet part of stevia and blended it with a sugar alcohol. The sugar alcohol in question is one I wasn’t that crazy about because I couldn’t taste it very well, but it balances out the stevia taste nicely.

      You still can’t bake with it, but in a pinch it’s good in coffee. My only complaint is that unlike sucralose bulked with maltodextrin, your drink must be hot to dissolve this sweetener. I’m a weirdo who likes cold coffee, so that just doesn’t fly.

      • Richard Nikoley on March 9, 2010 at 10:34

        Well Dana, the post is so old now that it’s been some time since I have used any kind of sweetener in anything. I just don’t.

  6. Migraineur on February 22, 2008 at 09:21

    I just found you on Peter's Hyperlipid blog.

    I probably would've used 1 teaspoon of real sugar – this would add 4 grams of carb (16 carb calories) versus the one in the Splenda packet. I don't trust either sugar or artificial sweeteners, so I try to limit both and alternate between the two.

  7. Jolly on January 20, 2010 at 13:14

    Tried this yesterday (without the sweetner) Tasted great! A good way to increase my fat intake :)

  8. jon w on May 7, 2010 at 18:57

    awesome, I just “bombed” tara parkerpop’s “smoothie” column with this.

  9. Brant on July 17, 2010 at 23:06

    Richard, here’s my version:

    -small cup raw milk (Jersey cows have the highest fat content, right?) OR heavy cream
    -handful of unsweetened coconut flakes
    -4-6 raw pastured eggs
    -.5-1 small banana
    -handful of ice

    This is more of a raw smoothie meal than just a shot of fat, obviously. I feel like I digest these things super quickly. Great for after a workout.

  10. Jib on August 23, 2010 at 15:20

    This reminded me of something I like to have every once in a while: eggnog made with kefir (I’ve read someone else’s coining of the term “kefirnog” elsewhere online).

    -2 cups kefir
    -2 egg yolks
    -good shot of cinnamon
    -dash of nutmeg

    *I also added a bit of raw honey to it — not too much — and it really gave it a nice flavor.

    I usually add heavy cream (1/4 cup – 1/2 cup on occasion) to the milk, so when the grains are done fermenting it, it’s very thick and creamy and has a milder flavor. Absolutely love it :D

    So though it isn’t actual eggnog, I like calling it that because it sounds better. “Milk with eggs”? “Golden kefir”? See what I mean? XD (actually, ‘golden kefir’ sounds pretty appealing…)

    I see this is an old post, but I’m glad you made it. This is how traditions are kept alive, you know? I certainly don’t want to be the only person enjoying drinks like this — too good to pass up!

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