The Bulletproof Diet, also known as the Bulletproof Diet Roadmap, was created by Dave Asprey and focuses on eating high-quality foods and avoiding inflammatory foods. The key components of the Bulletproof Diet are:
Allowed Foods
The Bulletproof Diet emphasizes eating plenty of healthy fats, high-quality proteins, and vegetables:
- Grass-fed meat and wild-caught fish
- Pastured eggs
- Full-fat dairy like butter, ghee, and heavy cream
- Coconut oil, olive oil, avocado oil
- Nuts and seeds
- Non-starchy vegetables like leafy greens, broccoli, cauliflower, carrots
- Some fruits like avocado, berries, apple
Grains, legumes, sugar, and soy products are limited on the Bulletproof Diet. It also emphasizes getting carbs from vegetables instead of grains. Intermittent fasting is also recommended.
Sample Bulletproof Diet Meals
Here are some sample Bulletproof Diet meals:
| Meal | Foods |
|---|---|
| Breakfast | Bulletproof Coffee made with grass-fed butter and MCT oil 2 pastured eggs scrambled with veggies Avocado |
| Lunch | Grass-fed burger (no bun) with lettuce, tomato, onion Baked sweet potato Side salad with olive oil dressing |
| Dinner | Wild salmon baked with herbs Steamed broccoli Mixed berries |
| Snacks | Hard-boiled eggs Raw nuts and seeds Carrots with guacamole |
As you can see, the meals emphasize high-fat proteins, vegetables, healthy fats like olive oil and avocado, and limit carbs to mostly veggies.
Foods to Avoid
The Bulletproof Diet avoids foods that can cause inflammation or digestive issues, including:
- Grains: wheat, barley, rye, rice, corn, etc.
- Legumes: beans, peanuts, soybeans, lentils, peas
- Processed foods with additives
- Refined vegetable oils: canola, soybean, corn, sunflower, safflower
- Refined sugars: table sugar, HFCS, agave, etc.
- Artificial sweeteners: aspartame, sucralose
- Most fruits, due to high sugar
- Starchy vegetables: potatoes, sweet potatoes, corn, peas
- Conventional dairy: milk, low-fat yogurt, cheese
The diet also advises sticking to grass-fed or pastured animal products whenever possible to avoid hormones and antibiotics found in conventional farming.
Intermittent Fasting
Intermittent fasting is encouraged as part of the Bulletproof Diet, which involves going 14-18 hours between your last meal at night and first meal the next day. For example:
- Finish dinner by 8pm
- Skip breakfast the next morning
- Eat lunch around 12-2pm
This fasting period allows your body to more easily burn fat for fuel. Bulletproof Coffee, made with butter and MCT oil, is permitted during the fasting period to provide energy without spiking blood sugar.
Benefits of the Bulletproof Diet
The Bulletproof Diet claims to provide these benefits:
- Weight loss: By limiting sugar and carbs and intermittent fasting
- Increased energy: From healthy fats and avoiding energy crashes
- Better focus: From minimizing inflammatory foods
- Reduced inflammation: From avoiding common allergens and anti-nutrients
- Improved digestion: More easy-to-digest whole foods
However, like any restrictive diet, the Bulletproof Diet may be challenging to stick to long-term. It also eliminates many nutritious foods like whole grains and beans. As with any major diet change, consult your healthcare provider before starting the Bulletproof Diet, especially if you have any medical conditions.
Conclusion
The Bulletproof Diet focuses on high-quality proteins, healthy fats, non-starchy vegetables, and some fruit while avoiding grains, legumes, processed foods, and sugars. Meals center around grass-fed meats, wild seafood, pastured eggs, high-fat dairy, nuts and seeds, coconut oil, avocado oil, and olive oil. Intermittent fasting is also recommended for better weight control and energy. Potential benefits include weight loss, reduced inflammation, and improved energy levels and brain function. However, the diet is very restrictive so consult a professional to ensure it is right for your individual needs.