Bulletproof coffee has become a popular beverage among health-conscious coffee drinkers who want to lose weight. But does adding butter and oil to your morning joe really help with weight loss? Here’s a comprehensive look at the evidence behind the claims about bulletproof coffee and weight loss.
What is bulletproof coffee?
Bulletproof coffee is a high-fat coffee drink made by blending coffee with 1-2 tablespoons of grass-fed, unsalted butter (or ghee) and 1-2 tablespoons of medium-chain triglyceride (MCT) oil. While traditional coffee has 0 grams of fat, a 12 oz bulletproof coffee can have 15-20 grams of fat.
This popular “biohack” was created in 2009 by Dave Asprey, founder of the Bulletproof brand. Asprey claims that the butter and MCT oil in the coffee help you stay satisfied longer, increase energy levels, improve cognitive function, and aid with weight loss.
The weight loss claims behind bulletproof coffee
There are two main weight loss claims made about bulletproof coffee:
1. It increases satiety (the feeling of fullness), so you eat less at your next meal.
2. The MCT oil provides ketones to help your body enter ketosis faster, allowing you to burn fat for fuel instead of carbs.
Proponents say the satiety and ketosis-boosting effects of bulletproof coffee can help suppress appetite, reduce cravings, and promote fat-burning. This leads to consuming fewer calories overall and enhanced weight loss.
MCT oil and ketosis
MCT oil is made up of medium-chain triglycerides or medium-chain fatty acids. Unlike the long-chain fatty acids found in other fats and oils, MCTs go straight from the digestive tract to the liver where they act as quick energy. Some MCTs can also be converted into ketones.
Ketones are produced when your body breaks down fat for energy instead of carbs. This metabolic state is called ketosis and can be achieved through very low-carb diets like keto.
Since MCTs can increase ketone levels, adding MCT oil to coffee may help get your body into ketosis more quickly. Ketosis suppresses hunger and may increase fat burning.
Satiety from butter
Butter and ghee are high in fat and low in carbs like MCT oil. The theory is that the extra fat slows digestion to keep you feeling fuller longer after drinking bulletproof coffee.
Compared to cream or milk in coffee, pure butter and MCT oil may be more effective for prolonging satiety due to differences in how the fats are metabolized and utilized by the body.
What does the research say?
Despite the popularity of bulletproof coffee, there is limited research specifically on bulletproof coffee and weight loss.
However, there are some relevant studies on the individual ingredients – coffee, butter, and MCT oil:
Coffee and weight loss
Several studies suggest that coffee may help with fat burning and weight loss:
- Coffee contains caffeine and antioxidants that may boost metabolism by up to 11-13% and promote fat burning.
- Caffeine can specifically increase the breakdown of fat stored in fat cells, releasing fatty acids into the bloodstream.
- Long-term studies link higher coffee consumption with lower body weight and reduced risk of obesity, type 2 diabetes, and heart disease.
Butter, MCT oil, and satiety
Research on butter and MCT oil for satiety and weight loss shows mixed results:
- One study in obese men found MCT oil increased satiety compared to olive oil. But another study showed no difference in satiety between MCT oil and coconut oil over 24 hours.
- Studies comparing high-fat vs lower-fat meals find that high-fat meals increase satiety and reduce food intake, at least in the short-term. This lends support to the theory that the high-fat content of bulletproof coffee may increase satiety.
- Studies on MCTs show they burn calories through thermogenesis and fat oxidation. This indicates MCTs may help increase energy expenditure.
- Clinical studies have not confirmed direct impacts of MCT oil or butter coffee on body weight and fat loss.
So while the individual ingredients show some potential, more research is needed specifically on bulletproof coffee.
Does bulletproof coffee break a fast?
Many people drink bulletproof coffee in the morning instead of breakfast, as part of an intermittent fasting plan. But despite having zero carbs, bulletproof coffee does break a fast.
Technically, anything besides plain water (even black coffee) breaks a fast, because it contains calories and triggers digestive processes. The butter and oil in a bulletproof coffee add a significant hit of calories and fat.
This doesn’t necessarily negate the potential benefits for weight loss. Research shows that modified fasting, where you consume some calories on fast days, can be just as effective as pure fasting for weight loss. But bulletproof coffee does not yield the same metabolic benefits as true fasting.
Bulletproof coffee benefits beyond weight loss
While the weight loss effects may not be as remarkable as claimed, bulletproof coffee still offers some additional benefits:
- Increased energy – The caffeine in coffee plus MCT oil can give you an energy boost without carb-induced blood sugar spikes.
- Improved mental focus – Coffee enhances focus and concentration due to caffeine. The additional ketones from MCT oil may provide extra brain-boosting benefits.
- Decreased hunger – Even if it doesn’t directly promote fat burning, the high fat content of bulletproof coffee can help suppress appetite and reduce calorie intake.
- Heart-healthy fats – Using grass-fed butter and MCT oil adds anti-inflammatory fats that support heart health.
Potential downsides and risks
While the concept behind bulletproof coffee is clever, there are also some potential downsides to consider:
- High calorie intake – A 12 oz bulletproof coffee can range from 250-500 calories. For some people, this can exceed a normal breakfast calorie intake in liquid form.
- GI issues – High amounts of fat first thing in the morning may cause digestive distress like diarrhea, especially if you aren’t used to it.
- Lack of nutrients – Replacing a balanced breakfast with pure fat limits the nutrients you’re getting.
- Fat adapted – Your body may need time to adjust to the high-fat beverage if you aren’t fat- or keto-adapted.
- Sustainability – The novelty may wear off over time. Sticking to the daily habit can be challenging.
There are also minimal risks if you use high-quality ingredients:
- The saturated fat in butter may increase cholesterol levels in some people if consumed in large amounts.
- MCT oil can sometimes cause throat irritation or nausea.
- Always use grass-fed, organic butter and high-quality MCT oil to avoid contaminants.
Should you drink bulletproof coffee for weight loss?
At the end of the day, how effective bulletproof coffee is for weight loss comes down to the individual:
- It may help boost satiety and energy in the morning, allowing you to eat less during the day. But the fat itself doesn’t directly cause fat loss.
- It can help get you into ketosis faster, but this effect is likely mild unless following a strict ketogenic diet.
- For some people, the high calorie and fat intake exceeds what their body is accustomed to, leading to GI issues and weight gain.
Bulletproof coffee may aid weight loss indirectly by controlling hunger and cravings. But it should always be consumed in moderation and as part of an overall healthy diet to avoid excessive calories.
Tips for making bulletproof coffee work for weight loss
Here are some tips to make bulletproof coffee more effective if you’re trying to lose weight:
- Use 1 tbsp butter/MCT oil instead of 2 tbsp to cut the calories in half.
- Also eat a source of protein – like eggs – to balance out the meal.
- Slowly increase your butter and oil quantities over 2-3 weeks as your body adjusts.
- Avoid adding sweeteners or cream for the lowest calorie and carb intake.
- Pair it with a keto diet for better utilization of the ketones from MCT oil.
- Exercise regularly for the optimal fat-burning effects.
Bottom line
Bulletproof coffee won’t directly melt off the pounds. But when consumed strategically, it may aid weight loss by controlling hunger and promoting satiety. The energetic, focused feeling it provides may also help you power through workouts. However, bulletproof coffee is still high in calories and should be consumed in moderation as part of a healthy diet to prevent excess energy intake.
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