Have you heard of Bulletproof coffee? The Bulletproof diet is also gaining popularity day by day. The Bulletproof diet claims to help with weight loss of around half a kilogram per day while increasing energy levels and focus.
This diet emphasizes high-fat foods with moderate protein and low carbohydrates, along with intermittent fasting. The Bulletproof diet was created and introduced to the market by Bulletproof 360 company.
Some people claim that the Bulletproof diet has helped them lose weight and improve their health, while others are skeptical about its results and benefits.
This article provides an objective review of the Bulletproof diet and discusses its advantages, disadvantages, and effects on health and weight.
What is the Bulletproof diet?
The Bulletproof diet was created by Dave Asprey in 2014. He was a technology executive who later became a biohacking coach. Biohacking, also known as DIY biology, refers to modifying one’s lifestyle to improve body performance and make it more efficient.(1)
Despite being the founder of a successful company and an executive, Asprey weighed 136.4 kilograms in his mid-20s and was unaware of his health. In his bestselling book, “The Bulletproof Diet,” he shares his 15-year journey of weight loss and regaining his health without relying on traditional diets.
He also claims that by following his method, you can achieve the same results. Asprey describes the Bulletproof diet as an anti-inflammatory program for rapid weight loss without hunger, maximizing effectiveness.
how is the function of bulletproof diet
The Bulletproof diet is a cyclical ketogenic diet and a modified version of the ketogenic diet(2). It involves consuming keto-friendly foods – high in fats and low in carbohydrates – for 5 to 6 days a week, followed by 1 to 2 days of carbohydrate refeeding.
On keto days, you should obtain 75% of your calories from fats, 20% from proteins, and 5% from carbohydrates. This puts you in a state of ketosis, a natural process where your body burns fats for energy instead of carbohydrates.
During carbohydrate refeeding days, it is recommended to consume sweet potatoes, squash, and white rice to increase your daily carbohydrate intake from around 50 grams or less to 300 grams.
According to Asprey, the purpose of carbohydrate refeeding is to prevent long-term negative side effects associated with a prolonged ketogenic diet, such as constipation and kidney stones.
The foundation of this diet is Bulletproof coffee, which is coffee blended with unsalted grass-fed butter and MCT oil (medium-chain triglycerides). Asprey claims that starting your day with this beverage suppresses hunger and boosts your energy and mental clarity.
The Bulletproof diet also includes intermittent fasting. Intermittent fasting refers to periods of time when you refrain from eating. Asprey states that intermittent fasting alongside the Bulletproof diet has an effect because it provides a steady and sustained energy source for your body.
However, Asprey’s definition of intermittent fasting is not clear as he mentions that you still need to have a cup of Bulletproof coffee in the mornings.
Can the Bulletproof diet help with weight loss?
No studies have been conducted on the effects of the Bulletproof diet on weight loss. However, research shows that there is no one-size-fits-all diet for weight loss.
It has been found that low-carbohydrate and high-fat diets like the ketogenic diet may lead to faster weight loss compared to other diets, but this difference in weight loss seems to diminish over time.
The best predictor of weight loss is your ability to follow a calorie-restricted diet for a long period of time. Therefore, the impact of the Bulletproof diet on your weight depends on the number of calories you consume and the duration you can sustain it.
Keto diets, due to their high fat content, can be satiating and may allow you to eat less and lose weight. However, the Bulletproof diet does not restrict calorie intake, indicating that you can achieve a healthy weight simply by consuming specific foods recommended by this diet.
Nevertheless, weight loss is not that simple. Your weight is influenced by complex factors such as genetics, physiology, and behavior. So, despite following the Bulletproof diet, you cannot solely rely on your food intake and may need to consciously reduce your calorie consumption.
Furthermore, for this diet to be effective, you need to adhere to it for a long period of time, which can be challenging for some individuals.
Main Guidelines
The Bulletproof diet, like most diets, has strict rules that you must follow if you want to achieve your desired results. This diet declares certain foods as permissible and prohibits others, recommends specific cooking methods, and encourages you to consume its own branded products.
Permissible and prohibited foods in the Bulletproof diet
Asprey categorizes foods on a spectrum from toxic to Bulletproof in this diet program. You should replace all toxic foods in your diet with those considered Bulletproof.
Toxic foods are considered within each food group, including:
- Beverages: Pasteurized milk, soy milk, packaged fruit juice, carbonated and sports drinks.
- Vegetables: Raw spinach and cabbage, beets, mushrooms, and canned vegetables.
- Fats and oils: Chicken fat, vegetable oils, margarine, low-quality bulk pork fat.
- Nuts and legumes: Garbanzo beans, dried peas, legumes, and peanuts.
- Dairy: Low-fat milk or creamed, non-organic yogurt or milk, cheese, and ice cream.
- Protein: Industrially raised meat and fish high in mercury, such as king mackerel and orange roughy.
- Starch: Oats, black wheat, quinoa, wheat, corn, and potato starch.
- Fruits: Persimmon, raisins, dried fruits, jams, jellies, and canned fruits.
- Spices and flavorings: Stock, bouillon, and packaged sauces.
- Sweeteners: Sugar, agave, fructose, and artificial sweeteners like aspartame.
Allowed foods in the Bulletproof Diet include:
- Beverages: Bulletproof-specific coffee made from Bulletproof coffee beans, green tea, coconut water.
- Vegetables: Cauliflower, turmeric, green squash, broccoli, cooked spinach, and Brussels sprouts.
- Fats and oils: Bulletproof MCT oil, organic egg yolks, grass-fed butter, fish oil, and palm oil.
- Nuts and legumes: Coconut, olives, almonds, and cashews.
- Dairy: Grass-fed organic butter, raw milk, and grass-fed organic ghee.
- Protein: Bulletproof 2.0 whey protein, Bulletproof collagen protein, grass-fed and grass-finished beef and lamb, wild salmon, and organic eggs.
- Starch: Sweet potatoes, butternut squash, carrots, white rice, taro, and cassava.
- Fruits: Blackberries, cranberries, sour cherries, strawberries, and avocados.
- Spices and flavorings: Bulletproof-specific chocolate powder, vanilla, sea salt, cilantro, turmeric, rosemary, and Bulletproof-specific oregano.
- Sweeteners: Xylitol, erythritol, sorbitol, mannitol, and stevia.
Cooking Methods
The Bulletproof Diet emphasizes the importance of cooking food properly to maximize its nutritional benefits. It claims that the worst cooking method is Kryptonite and introduces Bulletproof as the best cooking method.
Kryptonite cooking methods include:
- Deep frying in a large amount of hot oil or microwaving.
- Stir-frying quickly in oil.
- Grilling or barbecuing.
Bulletproof cooking methods include
- Raw or slightly heated.
- Cooking at 160 degrees Celsius or lower.
- Pressure cooking.
Supplements and Bulletproof Coffee
Bulletproof coffee and supplements play a crucial role in the success of the Bulletproof Diet. Bulletproof coffee, made with high-quality coffee beans, MCT oil, and grass-fed butter or oil, provides numerous benefits. It helps suppress hunger, provides sustained energy, and enhances mental focus throughout the day.
As part of the Bulletproof Diet, it is recommended to replace your breakfast with a cup of Bulletproof coffee. This not only helps you stay satiated but also fuels your body and mind for optimal performance.
Alongside the key ingredients for Bulletproof coffee, the Bulletproof website offers a variety of supplements and products to support your health and well-being. These include collagen protein for joint health, MCT-enriched water for hydration, and other specially formulated supplements designed to enhance the effectiveness of the Bulletproof Diet.
By incorporating Bulletproof coffee and supplements into your daily routine, you can experience the full benefits of the Bulletproof Diet and optimize your overall wellness.
Sample One-Week Menu for the Bulletproof Diet
Monday
Breakfast: Bulletproof Coffee with Brain Octane – an MCT oil product – and grass-fed butter or oil
Lunch: Spicy avocado deviled eggs with salad
Dinner: Burger lettuce wrap with creamy cauliflower
Tuesday
Breakfast: Bulletproof Coffee with Brain Octane – an MCT oil product – and grass-fed butter or oil
Lunch: Tuna wrap with avocado wrapped in lettuce
Dinner: Hangar steak with plant-based butter and spinach
Wednesday
Breakfast: Bulletproof Coffee with Brain Octane – an MCT oil product – and grass-fed butter or oil
Lunch: Creamy broccoli soup with soft-boiled eggs
Dinner: Salmon with cucumber and Brussels sprouts
Thursday
Breakfast: Bulletproof Coffee with Brain Octane – an MCT oil product – and grass-fed butter or oil
Lunch: Lamb stew with fava beans
Dinner: Steak with turmeric
Friday
Breakfast: Bulletproof Coffee with Brain Octane – an MCT oil product – and grass-fed butter or oil
Lunch: Roasted chicken thigh with rosemary, accompanied by creamy broccoli soup
Dinner: Greek-style lemon shrimp
Saturday (Refeed Day)
Breakfast: Bulletproof Coffee with Brain Octane – an MCT oil product – and grass-fed butter or oil
Lunch: Sweet potato cooked with almond butter
Dinner: Ginger-almond walnut soup with roasted carrots
Snack: Mixed berries
Sunday
Breakfast: Bulletproof Coffee with Brain Octane – an MCT oil product – and grass-fed butter or oil
Lunch: Cod fish with zucchini noodles
Dinner: Hamburger soup
Achieve your health goals with the Bulletproof Diet’s balanced and nutrient-rich one-week menu. Each day starts with Bulletproof Coffee, a powerful blend of specially sourced coffee beans, Brain Octane MCT oil, and grass-fed butter or oil. This energizing beverage helps curb hunger and provides sustained mental clarity throughout the morning.
Lunch and dinner options feature a variety of delicious and nutritious meals. From protein-rich dishes like spicy avocado deviled eggs and hangar steak to flavorful choices like Tuna wrap with avocado and Greek-style lemon shrimp, the Bulletproof Diet ensures you enjoy satisfying and nourishing meals.
For refeed day, indulge in a reenergizing and enjoyable culinary experience. Treat yourself to a sweet potato cooked with almond butter and a comforting ginger-almond walnut soup with roasted carrots. Don’t forget to snack on a refreshing mix of berries.
With the Bulletproof Diet’s one-week menu, you can optimize your nutrition and maintain a healthy, balanced lifestyle.
Possible disadvantages
1-Lack of Scientific Foundation
The Bulletproof Diet claims to be firmly rooted in scientific evidence, but the findings it relies on have low quality and are not applicable to most individuals.
For example, it refers to unreliable data that suggest grains play a role in nutritional deficiencies and that the fiber in brown rice hinders protein digestion.
However, grains are often enriched with many important nutrients and their consumption actually increases nutrient intake. While it is known that dietary fiber from plant-based foods like rice can reduce the digestion of certain nutrients, this effect is relatively minor and does not pose a problem as long as you have a balanced diet.
Furthermore, the Bulletproof Diet presents highly oversimplified views of nutrition and human physiology. For instance, it claims that people should not regularly consume fruits because they contain sugar or that all dairy products, except butter, cause inflammation and disease.
In reality, fruit consumption is associated with weight loss, and it has been proven that dairy products have anti-inflammatory effects.
2-Can Be Expensive
Bulletproof recommends organic products and grass-fed beef, highlighting that they are more nutritious and contain fewer pesticides compared to their conventional counterparts.
However, since these items are much more expensive than the regular varieties, not everyone can afford the high cost. While organic vegetables and fruits have fewer toxins and higher amounts of antioxidants and specific minerals compared to conventional ones, the differences are minimal and do not confer significant health advantages.
Additionally, this diet suggests using fresh or frozen vegetables instead of canned ones, which are more affordable and convenient, even though they don’t offer any particular superiority.
3-Requires Specific Products
The use of specific branded products for Bulletproof makes this diet even more expensive.
Many of the items promoted by Asprey as Bulletproof are his own brand’s products. It’s highly questionable for an individual or company to claim that purchasing their expensive products will make your diet more successful.
4-Can Lead to Eating Disorders
Asprey’s classification of foods into toxic or bulletproof categories can potentially contribute to an unhealthy relationship with food. As a result, it can lead to an unhealthy obsession with consuming so-called healthy foods, known as “orthorexia nervosa.”
A study found that strict adherence to an all-or-nothing approach in dieting is associated with binge eating or weight gain. Another study demonstrated a connection between strict dieting approaches and symptoms of anxiety and a specific eating disorder.