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Our Keto Nutritionist Talks Coffee, Keto Desserts and Fat Bombs

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More Keto Diet Tips

lina holding a coffee cup

Got questions for a nutritionist who “gets” keto?

Our keto nutritionist is here to help you with everything from coffee to sweet treats to fat bombs – all to keep you happy and healthy. Please note that we’re not doctors, so if you have any specific questions regarding your own health, please consult with your trusted medical partner.


Can I have coffee and stevia when fasting?

There seems to be a lot of confusion surrounding what is allowed to be consumed when fasting. It all boils down to the type and the purpose of the fast. To keep it simple, there are two main types of fasting (but several methods within these):

If your main purpose of fasting is for weight loss, then consuming zero-calorie liquids like coffee and teas (in addition to sweeteners like stevia) are just fine and likely won’t interrupt your weight loss goals.

However, if you are fasting for other health benefits like longevity, cancer, circadian rhythm fasting, etc. then you want to avoid anything but water. Coffee and tea, although zero calories, contains substances called xenobiotics, which the liver has to process and digest (keeps digestion running instead of resting).

Generally, for most people incorporating fasting for weight loss, coffee, teas, and stevia are fine.


Is it ok to have a keto-friendly dessert every day?

keto lemon zucchini bread

Keto desserts like the delicious keto lemon zucchini bread recipe (pictured above) can be incorporated into a keto diet and can help to ease the sweet tooth occasionally.

However, incorporating keto sweets on a daily basis can make it difficult to kick the sugar cravings in the long run and may result in overeating – potentially delaying weight loss. As with any diet, desserts should be enjoyed in moderation.


Do I need to eat fat-bombs?

Almond Butter Reeses Fat Bombs Recipe - a stack of yummy fat bombs ready to eat

Fat bombs are a small keto treat that consists of at least 85% fat. They come sweet (like this keto peanut butter cups recipe above) or in savory forms and can be a great keto “hack” to increase one’s fat intake. Fat bombs can be helpful, especially in the beginning of starting a keto lifestyle for people who struggle to add more fat to their diet and find themselves hungry between meals.

But to answer your question, no, fat bombs are not required on a keto diet. In fact, over time, as the body becomes keto-adapted, one may actually need to cut back the added fat to prevent eating excessive calories that may prevent losing weight.


Got questions you’d like to ask a keto nutritionist? Let us know!


Tara Finnerty RDN, CSP, CD—is a ketogenic specialist and fat-fueled enthusiast. Tara is a registered dietitian in Utah and owner of Sugar House Nutrition LLC. Her aim is to provide nutrition support for people wanting to reap the many health benefits of the ketogenic (keto) diet. Her expertise in the keto diet was initially working with children who have uncontrolled epilepsy. Tara supports nutrition diversity and works toward helping people find an individualized approach to make healthy eating sustainable.



Up Next: Our Keto Nutritionist Talks Ketones and Symptoms of Ketosis

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