Bulletproof coffee, also known as bullet coffee or bullet coffee, has become a popular health trend and morning ritual for many people looking to lose weight and increase energy levels. But does drinking bullet coffee really help with weight loss and energy? Let’s take a closer look at the evidence.
What is Bulletproof Coffee?
Bulletproof coffee is a blended drink made with brewed coffee, grass-fed butter, and MCT oil. It was created by Dave Asprey, founder of the Bulletproof Diet, who claimed that adding healthy fats to coffee has a variety of benefits.
The typical bulletproof coffee recipe calls for:
- 1-2 cups of brewed coffee
- 1-2 tablespoons of grass-fed, unsalted butter
- 1-2 tablespoons of MCT oil
The individual ingredients in bulletproof coffee are believed to have the following effects:
- Coffee: Provides antioxidants and caffeine for energy and focus.
- Grass-fed butter: Source of vitamins A and E, conjugated linoleic acid (CLA), and quick energy in the form of fats.
- MCT oil: Easily digested type of fat that can be used for energy and may help with weight loss.
By combining these ingredients, bulletproof coffee aims to increase energy, sharpen focus, provide nutrients, and control hunger.
Does Bulletproof Coffee Help With Weight Loss?
Many people add bulletproof coffee to their morning routine with the goal of losing weight. But can a high-fat drink really lead to weight loss?
There is some evidence that bulletproof coffee may aid weight loss in a few different ways:
- Increases feelings of fullness: The fats in bulletproof coffee may increase satiety, helping you eat fewer calories later on.
- Provides steady energy: Bulletproof coffee leads to a slow, steady energy release, preventing spikes and crashes that can lead to overeating.
- Jumpstarts ketosis: The high healthy fat content puts your body into fat-burning mode.
However, there are a few important caveats. First, bulletproof coffee is often used as a replacement for breakfast. Eliminating a meal and its calories can lead to an overall reduction in calorie intake, which promotes weight loss.
Second, research on bulletproof coffee specifically is limited. While the ingredients show promise, more studies are needed to determine if bulletproof coffee provides a metabolic edge for weight loss.
Finally, bulletproof coffee is high in calories, averaging around 450 calories per serving. Consuming bulletproof coffee in addition to your normal diet is likely to lead to weight gain rather than loss.
Bulletproof Coffee Nutrition Facts
| Item | Calories |
|---|---|
| 1 cup brewed coffee | 2 |
| 1 tbsp grass-fed butter | 102 |
| 1 tbsp MCT oil | 130 |
| Total (for 1 serving bulletproof coffee) | 234 |
As you can see, a typical bulletproof coffee packs a caloric punch. Drinking multiple servings per day without accounting for the calories can easily lead to weight gain.
Does Bulletproof Coffee Increase Energy?
Many bulletproof coffee drinkers report feeling more energized after their daily cup. But does it really provide an energy boost?
There are a couple reasons bulletproof coffee may increase energy:
- Caffeine: Coffee is a well-known source of caffeine, which blocks adenosine receptors to keep you alert.
- MCT oils: MCTs provide the liver with fuel to produce ketones, which can cross the blood-brain barrier and be used for energy by the brain.
- No blood sugar spikes: Bulletproof coffee provides steady energy rather than quick highs and crashes from carbs.
By preventing blood sugar spikes and crashes, bulletproof coffee may provide longer-lasting energy. But the caffeine in coffee is likely the main factor contributing to increased alertness and focus after consuming it.
Other Potential Bulletproof Coffee Benefits
Here are some other touted benefits of bulletproof coffee, along with an analysis of the evidence behind the claims:
Improves mental clarity
The caffeine in coffee boosts alertness and focus. Bulletproof coffee may provide even greater cognitive benefits thanks to MCTs and healthy fats that keep your brain energized.
Promotes gut health
Grass-fed butter contains butyrate, a short-chain fatty acid that supports gut health. But evidence is lacking on the overall impact of bulletproof coffee on the gut microbiome.
Provides antioxidants
Coffee contains polyphenol antioxidants that can help reduce inflammation and oxidative stress. However, filtering coffee decreases the antioxidant content.
Increases satiety
Fats are the most satiating macronutrient. Bulletproof coffee may keep you full longer than regular coffee.
Boosts metabolism
Evidence does not support the claim that bulletproof coffee speeds up your metabolism. While it may increase satiety and reduce calorie intake, it likely does not have a major effect on your metabolic rate.
Potential Downsides and Considerations
Despite the hype around bulletproof coffee, there are a few potential downsides to consider:
- High in calories: With nearly 250 calories per serving, bulletproof coffee can easily lead to excess calorie intake if portions are not controlled.
- Minimal protein: Bulletproof coffee lacks protein, which is important for keeping you full and energized.
- May cause GI issues: The high fat content could cause diarrhea or cramps in some people, especially when first starting out.
- Sustainability concerns: Sourcing grass-fed butter and MCT oil may be costly and not eco-friendly.
- Reduces antioxidant content: Filtering coffee removes beneficial polyphenol compounds.
Modifying your bulletproof coffee by using just a teaspoon of butter or MCT oil can help reduce the calorie count. Pairing your bulletproof coffee with a source of protein is also recommended.
Conclusion
Based on the available evidence, here’s the bottom line on whether bulletproof coffee lives up to its hype:
- Bulletproof coffee may aid weight loss due to calorie reduction, ketosis, and increased satiety. But drinking it in addition to your normal diet is likely to cause weight gain rather than loss.
- It provides a steady energy boost rather than extreme highs and crashes. This is likely due to the caffeine as well as MCT oils providing an alternative brain fuel source.
- Potential benefits like increased mental clarity, gut health, and metabolism are not strongly supported by research.
- Downsides include high calorie and fat content, minimal protein, and possible GI issues.
Overall, bulletproof coffee may be a reasonable alternative to your regular cup of joe if you are looking to lose weight or improve steady energy levels. But the evidence for the other touted benefits is lacking. Moderating your portions and pairing it with a source of protein is recommended.