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Everything You Need to Know About the Bulletproof Diet

  • 6 min read

Bulletproof-Diet

by Matt Weik, BS, CSCS, CPT, CSN

What the heck is this Bulletproof Diet thing that everyone is talking about? You have people all over social media saying how they’re losing weight and feeling great, but what exactly is it?

Well, imagine waking up every day feeling energized and unstoppable, like nothing could stop you. Seems like wishful thinking, right?

As adults, we often find ourselves feeling tired and sluggish due to work, stress, and poor eating habits. But what if you could fix all of that, and it all stems from the food you put in your body?

Have you heard of the name Dave Asprey?

Dave Asprey believes you can feel your best with his Bulletproof Diet. He claims this diet isn’t just another passing trend like the ones that came before it. This particular diet emphasizes a high intake of healthy fats and vegetables, moderate protein and carb consumption, and reduces toxins and starches.

The goal is to provide your body with clean, sustainable energy and nutrients. But does it deliver on that promise?

The Bulletproof Diet is not merely about changing what you eat — it’s about adopting a lifestyle that tunes into your body’s needs and helps unlock your full potential.

By making simple adjustments to your diet, you can feel faster, stronger, and sharper every day. This diet helps you ditch the fatigue and embrace a more energic life.

In this article, we will dive deeper and learn more about Dave Asprey’s Bulletproof Diet, how it works, and the benefits you can experience.

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current routine.

What is the Bulletproof Diet?

The Bulletproof Diet claims to improve mental clarity, sustain energy, and support weight loss through a high-fat, moderate-protein, and low-carb regimen. It prioritizes organic, grass-fed, and non-GMO foods to reduce toxins and boost nutrient intake. Additionally, intermittent fasting helps the body efficiently switch between burning fat and sugar for energy when incorporated into the diet.

But for real, why should you follow the Bulletproof Diet?

Dave Asprey mentioned the diet can improve mental clarity and focus by encouraging the consumption of low-toxin, health-supporting foods. Consuming healthy fats provides steady energy without the crashes associated with carbs. The low-carb method promotes ketosis, where the body uses fat as fuel, further supporting weight loss.

Principles of the Bulletproof Diet

The Bulletproof Diet is a high-fat, low-carb eating plan that focuses on whole, minimally processed foods. It helps optimize nutrient intake while avoiding foods that may cause inflammation, such as grains, dairy, and legumes.

Key principles of the diet include:

  • Focusing on high-quality fats like grass-fed butter, coconut oil, and avocados.
  • Selecting high-quality protein sources, including grass-fed beef and wild-caught fish.
  • Limit carbohydrates and choose low-carb options such as leafy greens, cruciferous vegetables, and berries.
  • Avoiding processed foods, sugar, grains, dairy, and legumes.

What Should You Eat When Trying the Bulletproof Diet?

Here are some recommendations of what you should eat on the diet:

  • Healthy fats like grass-fed butter, MCT oil, or coconut oil
  • Grass-fed meats such as beef and lamb
  • Eggs
  • Non-toxic foods
  • Organic coffee
  • Some pork and poultry
  • Wild-caught fish and shellfish
  • Organic vegetables and fruits

Here’s what you should avoid while on the diet:

  • Sugar (including fruit juices, sports drinks, and honey)
  • Legumes (such as beans, lentils, peanuts)
  • Gluten in all forms (such as bread, cornflakes, and pasta)
  • Artificial additives such as colorings and flavorings
  • Pasteurized, homogenized, and processed foods
  • Grains and grain products
  • Unstable polyunsaturated oils (such as corn, soy, walnut, peanut, and linseed)

Does the Bulletproof Diet Actually Work?

The Bulletproof Diet provides guidelines for weight loss, focusing on a low-carb, high-fat approach that can lead to quicker weight loss compared to other diets.

However, some weight loss may be regained over time. The best predictor of sustained weight loss is the ability to follow a reduced-calorie diet with consistency.

Is the Bulletproof Diet the Same as Keto?

The Bulletproof Diet and the ketogenic diet do share some similarities, such as choosing high-fat, low-carb intake to promote ketosis.

Both diets advocate for healthy fats like avocados, coconut oil, and grass-fed butter or ghee, and they limit carbs to low-glycemic vegetables and minimal fruits. Their goals include stabilizing blood sugar levels, promoting weight loss, and supporting cognitive function.

So, what’s the difference then?

The Bulletproof Diet prioritizes food quality and avoiding toxins, mostly going for organic, grass-fed, and non-GMO foods to reduce exposure to contaminants like molds and mycotoxins. It also includes intermittent fasting as an optional component (which, regardless, I would recommend you try it due to the health benefits associated with fasting).

Then, on the other side of the fence, the ketogenic diet focuses on maintaining a specific macronutrient ratio (typically 70-80% fat, 15-20% protein, and 5-10% carbs) without strict guidelines on food sources.

Potential Benefits of Bulletproof Diet

Here are some of the potential benefits of the Bulletproof Diet:

1.     Consistent Energy

Using fat as fuel can give you a steady energy source, avoiding the highs and lows that come with carbs. This helps you stay productive and focused throughout the day.

2.     Clearer Thinking

The Bulletproof Diet supports brain health and provides a consistent energy supply from healthy fats. This can enhance focus, cognitive function, and overall brain performance.

3.     Weight Control

Burning fat for fuel can lead to sustained weight loss and help curb cravings by offering satisfying, nutrient-rich foods.

Something to also keep in mind is that regular exercise also plays a key role in maintaining a healthy weight, giving you the power to better shape your health and support your weight loss goals.