Last Updated on January 21, 2024 by Ibrahim Bat
The Bulletproof diet was developed and marketed by Dave Asprey, the biohacking guru. Before the bulletproof diet, Asprey invented bulletproof coffee and first mentioned this drink as “buttered coffee” on his blog in 2009. The name of this recipe later became “Bulletproof coffee,” and it was well-received. A few years later, inspired by bulletproof coffee, Asprey designed the bulletproof diet.
On the other hand, the Bulletproof diet is essentially a food combination where various keto diet methods are merged with intermittent fasting and are fortified by bulletproof coffee. In the Bulletproof diet, macros are not aligned with specific goals as in standard diets like keto, paleo, cutting, intermittent fasting, or Atkins. In this regard, the Bulletproof diet does not fit the standard diet definition.
Summary: The Bulletproof diet is not a diet system; it is a “diet enhancer” that adds “bulletproofing” to the combination of keto and intermittent fasting.
How does the Bulletproof diet work?
In fact, if you add bulletproof coffee to your ketogenic diet or intermittent fasting, you are following the bulletproof diet. Your macronutrient distribution will be high in fats, moderate in proteins, and low in carbs, similar to the keto diet.
On the other hand, a typical day on the Bulletproof diet usually starts with bulletproof coffee. Thanks to the grass-fed butter (or ghee) and MCT oil in bulletproof coffee, quality fats are introduced to your body. David Asprey claims combining high-quality fats with caffeine will allow you to start the day with a clearer mind and more energy.
The Bulletproof diet is implemented using the Cyclical Ketogenic Diet (CKD), a ketogenic diet subtype. The Cyclical Ketogenic Diet (CKD) involves cyclically following the classic ketogenic diet and a high-carbohydrate diet. (reference)
Someone who follows the Cyclical Ketogenic Diet (CKD) should practice a high-fat keto diet for 5-6 days a week, followed by a high-carbohydrate diet for 1-2 days.
On keto days, no more than 10% of the calories consumed should come from carbohydrates. So, a person who needs to consume 2000 calories daily can consume 200 calories from carbohydrates. Given that 1 gram of carbohydrate provides 4 calories, this person can consume a maximum of 50 grams of carbohydrates per day.
A diet containing 45-65% carbohydrates should be followed on high-carbohydrate feeding days. So, someone who needs to consume 2000 calories daily should get 900-1300 calories from carbohydrates. In this case, the individual can consume between 225-325 grams of carbohydrates daily.
Foods Allowed in the Bulletproof Diet
| Category | Foods |
|---|---|
| Drinks | Bulletproof coffee, mineral water, fresh nut milk, raw grass-fed A2 milk |
| Vegetables | broccoli, brussels sprouts, olives, fennel, cooked kale, cauliflower, celery, cucumber, cabbage, lettuce, zucchini, spinach |
| Oils & Fats | coconut oil, grass-fed animal fat & marrow, avocado oil, cacao butter, sunflower lecithin, pastured egg yolks, krill oil, olive oil |
| Nuts & Seeds | coconut, coconut flour, sunflower seeds, almonds, cashews, chestnuts, hazelnuts, macadamia, pecans |
| Protein | low-mercury wild fish such as anchovies, pastured pork, Grass-fed beef & lamb, haddock, clean whey isolate, pastured eggs & gelatin, pastured duck & goose, Collagelatin, sardines, salmon, grass-fed whey |
| Dairy | raw A2 milk or yogurt, organic grass-fed butter, grass-fed ghee, grass-fed cream |
| Starch | white rice, Organic acacia, pumpkin, cassava, butternut squash, arrowroot |
| Fruit | grapefruit, blueberries, avocado, pomegranate, pineapple, blackberries, tangerine, coconut, cranberries, strawberries, lime, lemon, raspberries |
| Sweeteners | non-GMO dextrose, xylitol, mannitol sorbitol, stevia |
Foods to Avoid in the Bulletproof Diet
| Category | Foods |
|---|---|
| Drinks | soy milk, sports drinks, sweetened drinks, pasteurized milk, aspartame drinks, soda, packaged juice |
| Vegetables | canned veggies, raw chard, raw collards, raw kale, raw spinach, mushrooms, beets and all other corn (except fresh) |
| Oils & Fats | margarine & other artificial trans-fats, commercial lard, factory chicken fat, flaxseed oil |
| Nuts, Seeds & Legumes | soy, soy nuts, corn nuts, most legumes (dried beans & lentils), peanuts, flaxseed, flaxseed, chia seed, roasted pistachios, garbanzo beans |
| Protein | soy protein, wheat protein/gluten, cheese & other pasteurized or cooked dairy (except butter), rice & pea protein, Factory-farmed meat and high-mercury fish |
| Dairy | non-organic milk or yogurt, conventional ice cream, skim or low-fat milk, non-organic milk or yogurt, cheese |
| Starch | wheat, millet, corn, garbanzo flour, potato starch, corn starch, gluten-free powders, buckwheat, oats, quinoa |
| Fruit | raisins, dried fruits, cantaloupe, honeydew, jam, jelly, canned fruit |
| Sweeteners | sugar, agave, fruit juice concentrate, fructose and artificial sweeteners |
Bulletproof Cooking Methods
The Bulletproof diet doesn’t only focus on which foods should be eaten and which should be avoided. It also offers recommendations on how these foods should be consumed.
Dave Asprey suggests that foods must be cooked appropriately to retain their nutritional value. The Bulletproof diet categorizes cooking methods into three distinct categories. The good cooking methods are labeled “bulletproof,” while the bad ones are termed “kryptonite.”
There’s also a category for suspicious cooking methods that shouldn’t be frequently used. Now, let’s take a closer look at these groups of cooking methods.
- Bulletproof cooking methods: raw or uncooked, lightly heated, steamed al dente, baked at 320˚F or below, boiled, poached
- Suspected cooking methods: simmered, lightly grilled (not charred), slow cooking, broiled, pressure cooking
- Kryptonite cooking methods: barbecued, burnt, blackened or charred, deep fried, microwaved
What is the point of keto Bulletproof coffee?
Bulletproof coffee, originally popularized by Dave Asprey, is a blend of black coffee, grass-fed unsalted butter, and medium-chain triglyceride (MCT) oil. It has been promoted to boost energy, increase mental clarity, and help with weight management. Here are some of the reasons people consume bulletproof coffee:
- Sustained Energy: The combination of caffeine from coffee and fats from butter and MCT oil provides a prolonged energy release compared to coffee alone. This can result in sustained energy levels without the typical mid-morning crash that some experience with regular coffee.
- Appetite Suppression: The fats in bulletproof coffee can promote satiety, potentially helping curb appetite and reducing the need for a traditional breakfast.
- Ketogenic Diet Aid: For those on a ketogenic diet, bulletproof coffee provides a high-fat, low-carb start to the day, which aligns with the macronutrient requirements of the diet. Consuming it can help maintain ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates.
- Mental Clarity: Some people report improved focus and cognitive function after consuming bulletproof coffee. Combining caffeine and easily digestible fats (especially MCTs) might contribute to this effect.
- MCT Oil Benefits: MCT oil is rapidly metabolized and can be used as a quick energy source. It can also promote the production of ketones, linked to cognitive benefits and improved brain function.
- Taste: Many people enjoy bulletproof coffee’s creamy texture and rich flavor.
However, it’s worth noting that while some swear by the benefits of bulletproof coffee, others remain skeptical. Critics argue:
- Calorie Intake: Bulletproof coffee is high in calories, and if consumed in addition to a regular diet without any caloric adjustments, it could contribute to weight gain.
- Nutritional Imbalance: Skipping a nutritious breakfast in favor of bulletproof coffee means missing out on important vitamins, minerals, and other nutrients.
- Heart Health: The high saturated fat content in bulletproof coffee has raised concerns about potential long-term effects on heart health, although dietary views on saturated fats have evolved.
How do you make simple Bulletproof coffee?
Bulletproof Coffee is made by blending freshly brewed coffee with grass-fed butter or ghee and MCT (Medium-Chain Triglyceride) oil. Here’s a basic recipe:
What is needed for Homemade Bulletproof Coffee?
- 1 cup (240 ml) of freshly brewed hot coffee (preferably organic and made from high-quality beans)
- 1-2 tablespoons of grass-fed, unsalted butter or ghee
- 1-2 tablespoons of MCT oil or coconut oil (though MCT oil is preferred due to its more concentrated medium-chain triglycerides)
Instructions
- Brew Coffee: Start by brewing a cup of coffee using your preferred method.
- Blend: Pour the hot coffee into a blender. Add the grass-fed butter or ghee and MCT oil.
- Mix: Blend for 30 seconds or until the coffee becomes frothy, like a latte. This blending process helps emulsify the fats and coffee, giving it a creamy texture.
- Serve: Pour the coffee into a cup and enjoy immediately.
Note: The butter and MCT oil can be adjusted based on personal preferences and dietary needs. Some people start with smaller amounts and work their way up as their body gets used to the added fats.
Bulletproof Diet Pros and Cons
| Pros | Cons |
|---|---|
| Emphasis on whole, unprocessed foods | Eliminates entire food groups (legumes, grains) |
| High intake of healthy fats and oils | Expensive due to focus on high-quality products |
| Encourages mindfulness about food choices | Lack of scientific evidence for some claims |
| May lead to weight loss for some individuals | Elimination of certain nutrient-rich foods |
| Can improve energy and mental clarity | Potential for excessive saturated fat intake |
| May support blood sugar regulation | Highly restrictive and challenging to follow |
| Some people report improved digestion | Focus on high-fat foods may not suit everyone |
| Encourages intermittent fasting | Socially restrictive due to specific food choices |
| May reduce inflammation in some individuals | Reliance on branded products like Bulletproof Coffee |
| Emphasis on quality sleep and stress reduction | May not provide balanced nutrition |
