The Bulletproof diet is something you may have heard of recently, but what exactly is it? Why are so many people putting butter in their coffee and what is ghee? This diet is sometimes called the “upgraded” Paleo diet, but those who follow the Bulletproof guidelines like to say it’s a lifestyle, not a diet. If you’ve ever been curious about what the deal with this diet is, here we will go over what exactly it is, how it benefits the people who follow it, and even a few sample recipes for those who are ready to give it a try.
What Is the Bulletproof Diet?
The main idea behind this diet is that eating the “right” foods can keep you lean and muscular, fight off diseases, boost your metabolism, and even improve mental clarity. By getting 50% – 60% of your daily calories from healthy fats, 20% from protein, and the remaining 30% from vegetables you can protect your body from unwanted side effects like chronic inflammation. While many diets create an all-or-nothing mentality in the person following it, this diet does the opposite. By giving a simplified approach to eating a nutrient-dense diet, your energy level will be through the roof, and you will feel fantastic and the pounds will melt away.
What Is Intermittent Fasting?
The Bulletproof diet incorporates intermittent fasting, which is when you consume most of your calories during a small window of time, typically 6 hours then fast the rest of the day. By restricting carbohydrates, your body goes into ketosis and uses fat as its primary source of energy instead of glucose, or sugar.
Bulletproof Diet Guidelines
First off, there’s no calorie counting and no measuring in the Bulletproof diet, and you eat until you’re satisfied. This is a diet that focuses more on the quality of what’s eaten and how it’s prepared.
What You Can Eat
As we stated before the Bulletproof diet requires 50% of daily calories from healthy fats, 20% from protein, and 30% from vegetables. But not just any fats, proteins or vegetables. The Bulletproof diet is about eating top quality as possible for optimal health. Coconut oil and avocados are staples of the Bulletproof diet as are grass-fed kinds of butter and ghee.
- Grass-fed meats (protein)
- Butter and ghee from grass-fed cows (healthy fats)
- organic, non-GMO vegetables (carbs)
- Wild-caught fish (protein)
What to avoid
As with any style of dieting, the Bulletproof has a list of foods to avoid. These include anything from a box or can, a fast-food restaurant, or anything with a long list of ingredients that include words that aren’t real food items. Things to avoid include:
- Pasteurized milk
- Legumes and grains
- Industrially raised meats
- Farmed fish
- Dried fruits
- Anything microwaved
Anything that needs to be microwaved is on the no-go list for the Bulletproof diet. The rapid heating of food, especially vegetables, that happens in a microwave neutralizes most of the nutrients in the food, making even healthy options almost useless.
How to Cook Your Food
The bulletproof diet has guidelines not only for the foods you should allow into your body but also how those foods should be cooked. The way we cook our food affects the nutrient and vitamin composition of those foods. To keep nutrients intact and prevent the release of hormone-disrupting and DNA damaging chemicals, it is recommended to eat as many of your foods raw. Those that can’t be eaten raw are recommended to be steamed, lightly grilled, baked, or put in a slow cooker. Slow, low the heat is better for your food.
This diet highly discourteous you from blackening, burnt, deep-frying, or even microwaving your food. These heat food rapidly, destroying nutrients, but each presents their own risks, according to the diet. Blackening, burning, or charring your proteins, fats and vegetables introduce them to HCAS and PAHS from the smoke and charcoal. Most BBQ sauces also contain sugars and MSG.
While microwaving your food introduces the food to radiation which penetrates every cell in your meats and vegetables. The result is de-natured proteins, oxidized fats, and a far-reaching blast of EMF exposure. Deep frying your foods relies on heating fats at very high heat. This method destroys healthy ingredients by denaturing proteins and oxidizing fats. The body damaging fats also then stick to your foods, doing you more harm than good.
Bulletproof Diet Recipes
Below are recipes for each part of your day to try. Remember, the Bulletproof diet isn’t about counting calories or measuring your foods. It’s about putting quality fuel in your tank. So give these recipes a try to eat until you’re satisfied. Being healthy doesn’t mean depriving yourself in any way.
- Grass-fed pasture-raised bacon
- Grass-fed pasture-raised eggs
- Organic bell peppers, mushrooms, and tomatoes, thinly sliced/chopped (or your choice of vegetables)
- Organic avocado (optional)
A great breakfast option is your classic bacon and eggs. Each coming from grass-fed, pasture-raised animals, they provide an excellent source of protein. Try chopping up vegetables to make an omelet from your eggs and add a side of avocado for your fat intake. Tastes great, it’s easy, and it only takes a few minutes. Fry up your bacon, chop your vegetables and mix with your egg before putting in the pan with grass-fed pasture-raised butter.
- High quality, single origin, mold-free coffee
- Grass-fed pasture-raised butter
- Coconut oil, or MCT oil
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Another breakfast stable of the Bulletproof diet is Bulletproof coffee. This is what most people come across first when they learn of the Bulletproof diet. You “cheat” intermittent fasting by having a few cups of Bulletproof coffee in the morning. This is a combination of high-quality, single-origin, mold-free coffee beans with grass-fed butter and coconut or MCT oil, which staves off hunger while increasing cognitive function over the final few hours of your fast. Just brew a pot of coffee in the morning, pour a cup, and add in a tablespoon or two of butter and coconut or MCT oil.
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Lunchtime can be busy. Fortunately, the Bulletproof diet has simple lunch ideas. Such as using leftover steamed vegetables, thrown into a skillet with your grass-fed butter, and a chopped up avocado and a lightly seasoned grass-fed pasture-raised chicken breast.
Chicken and Vegetable Stir Fry:
- Steamed vegetables (your choice)
- Grilled chicken breast (can be made ahead of time)
- Grass-fed butter
- Organic avocado
his is a quick option that easily hits two of your nutrient targets. Just toss all your ingredients into your pan, heat and season to taste. This is also a great, quick and light, dinner option. One feature of the Bulletproof diet is that it doesn’t require many ingredients. Just quality ones that will provide the best nutrition to the body. Cooking, shopping, and eating don’t have to be complicated to be good for your health.
Many people have had such incredible success in achieving the health goals they have started their own websites to document it.
Bob Troia, QuantifiedBob.com
Bob Troia of quaintifiedbob.com, is one people. Bob initially gave the Bulletproof diet a 30-day trial run after noticing bloodwork that wasn’t where he wanted it to be. He figured that maybe a high, healthy fat, the diet may be just what he needed to reach his optimal health goals. After 30 days he had lost 2% body fat, his testosterone levels had increased by 35% putting him right in his optimal zone, and he no longer experience any mental fogginess or afternoon “crashes”. After concluding his thirty-day experiments he stuck with it and has enjoyed it, and optimal hormone levels, ever since.
Tim Murphy, RenegadeDad.net
Tim Murphy of RenegadeDad.net, a fitness blog, says in less than three months he noticed profound changes in his energy, focus, and body composition. He lost 2% body fat and increased muscle mass by nearly 2 pounds, in just 30 days following the Bulletproof diet. As a busy father with a full-time job, and running a fitness blog, he’s busy, but this diet has fit into his lifestyle with ease.
Cadence Case, VIA bulletproof.com
Cadence reported on bulletproof.com that in just 48 hours she lost 4 pounds of weight, 1 inch off her waist, and she saw her digestion regulate almost instantly.
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The Bulletproof diet is one of few diets out there that allows you to eat great tasting foods, without counting calories or weighing your portions, while still working to achieve your physical and mental health goals. On the Bulletproof diet the pounds melt off, the brain fog clears, the body heals itself thanks to the nutrient-dense, high-quality foods being introduced.
For someone looking to lose weight, prevent diseases, or improve the current condition of their body, inside and out, this diet proves to be a good option that won’t leave you feeling hungry, deprived, or tired. The Bulletproof diet brings health into your hands, with simple to follow guidelines and a wide variety of goodness.
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