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How to Eat on a Bulletproof Diet

Welcome to your new lifestyle! Well, maybe not yet, but at least you are considering switching to a bulletproof diet! That’s why you’re here, right? Great! So, let’s get started and get you up to speed on precisely what the bulletproof diet includes. 

First, let’s begin by understanding what it is. The idea behind the Bulletproof Diet is to get fifty to sixty percent of your daily calories from healthy fats such as coconut oil, avocado, and grass-fed animal meat, twenty percent from protein, and the final twenty to thirty percent from vegetables. When this happens, then your body will begin to run on ketosis. This process is when the body runs on fat and not sugars. Essentially the body fuels itself from the healthy fats you are ingesting, thereby keeping your blood sugar levels at an even level and allowing your body to work at its optimal level. How does this happen? Well, by eliminating several things and adding others. A quick example is the following: Grains and legumes are most definitely to be avoided on the bulletproof diet. Not to mention sugar! You won’t find any of that here either! But we will get into this later. First, let’s focus on the benefits! Because without knowing why we should do try and get our bodies to run on ketosis from a bulletproof diet, it will be difficult to understand it fully. 

So, what are the reasons for eating according to the bulletproof diet? Well, regardless of your reasons, the bulletproof diet is reported to have the following benefits. 

  • More energy! Yes, it’s true! When eating according to the bulletproof diet, most people report an increase in energy levels.
  • Better mental focus and concentration! How can you turn away from this one?
  • Weight loss! So many people are looking to lose weight, and the bulletproof diet has been proven to help most people do so healthily and safely.
  • Muscle gain! When you lose fat, you typically gain muscle, and that’s exactly what the bulletproof diet helps with.
  • Increase in overall happiness and fewer mood swings! Again, a great benefit. Did you know that most often, our mood swings are a result of dips and spikes in our blood sugar? And these highs and lows are directly related to the foods we have been eating!
  • No more mid-afternoon or late evening food cravings! The bulletproof diet stabilizes your body so that cravings disappear!
  • All of these physical and mental benefits lead to a better performance at work and ultimately keep you operating at a peak level to serve the better all the critical relationships in your life! 

So how do we achieve all these incredible benefits with the bulletproof diet? Just follow the below guidelines, and you will be on your way! Please note that these are beginner’s guidelines. If you have been following the basic bulletproof diet for some time, then you will be aware of the below list and are probably already fueling yourself accordingly. You can step it up a notch no matter what level you are at, but for this article, we will be focusing on beginners only. 

Eliminating sugar 

The easiest is actually to remove all sugar, but it goes beyond this. Sugar is hiding in many of the things you currently ingest, even without you knowing about it! Sports drinks, sauces, salad dressings. Pretty much all processed foods have sugar in them. But that’s not all! Even sugars that come from natural foods and sweeteners are entirely out of the question on a bulletproof diet. Things like naturally derived sweeteners like honey, agave, and maple syrup make spikes in the bloodstream and keep fat on your body. 

Sounds easy to do, right? Eliminate sugar and see the weight drop off? Well, it’s not easy and mostly because the majority of people have no clue how much they sugar they are consuming and how much they are addicted to it! Yes, addicted! Sugar has addictive qualities, just like drugs and alcohol! Those first few days when you eliminate sugars can be brutal-headaches and a general sense of malaise, and even spikes in cravings are all normal. But don’t despair! It does get easier. After the first week, the majority of these symptoms will dissipate. Plus, you can make it a little easier on yourself by using a bulletproof approved sweetener like stevia. 

Healthy fats that replace sugar 

So, you know that awesome spike in energy you feel after eating a chocolate croissant? The one that wakes you back up again at 3 pm when you’re dosing on your desk? What will you do now that sugar is unavailable? The bulletproof answer is to replace those sugars with healthy fats! Healthy fats include things like grass-fed butter, ghee, avocado, cocoa butter, olive oil, and Brain Octane Oil. All these healthy fats can reduce cravings and give you more energy consistently all day long. Just remember that not all fats are created equal. The fats that trigger inflammation are bad for your health. Things like corn, soy, and canola oil, and even peanut and flaxseed oils all can make you feel drained, weak, and in need of a boost. 

Grass-fed meats and wild-caught fish only 

In the bulletproof diet, you must ingest the least amount of toxins as possible. Traditional methods of farming and fishing end up with you ingesting a ton of chemicals and synthetic hormones from the animals that you eat. The quality of the food you eat is crucial on a bulletproof diet. You want to have good, clean sources of protein without all that junk pumped into it. 

No more grains or gluten 

This is a tough one for a lot of us. Just like sugar, carbs are many people’s best friends. They’re the things we crave when eating emotionally and even when we want sugar. Carbs, as we know, turn to sugar in the bloodstream, so they too are very addictive. Gluten occurs naturally in many grains, especially wheat. Gluten is the reason we feel bloated after a pasta meal or bread. Gluten is also responsible for the brain fog that we have become so used to, some of us barely notice. What you will see, though is the clarity and focus that your mind has without gluten. So even if you are not gluten sensitive or intolerant…on a bulletproof diet, you must ditch the grains and gluten. 

No more junk and processed foods 

We already know that junk food and processed foods are not foods, yet many of us continue to consume them anyway. If you want to see the results of a full bulletproof diet, then you need to practice what you already know to be true. If the list of ingredients is a mile long and filled with words so long, you can barely pronounce them…it’s not food, its human-made chemical substitutes. 

Legumes 

Inflammation is almost always caused by legumes. Lentils, beans and peanuts are among some of these culprits, and all are a no go for the bulletproof diet. Remove them from your diet asap, and you will see a decrease in the amount of inflammation in your body. 

Dairy: no homogenized, pasteurized or processed dairy 

This rule is pretty mind-blowing at first, so take a minute to absorb it. All traditional dairy products contain casein and lactose-these are the two proteins that are the source of inflammation and digestive issues for a lot of people. It’s best to eliminate dairy, but if you do choose to have some in your bulletproof diet, then dairy made from grass-fed cows is a better choice. This dairy has lower levels of casein, and lactose also full fat, and raw dairy is much easier to digest. 

Go organic with your produce 

Again, not a total revelation. We already know about the amounts of pesticides, herbicides, and insecticides that industrial farming puts on their crops. These chemicals, in many cases, are known carcinogens. So eat clean and fresh with locally farmed organic fruits and vegetables. 

Don’t overcook your food 

When you fry, grill, and generally overcook your food, it can damage the meat and bring carcinogens out. Also, microwaving your food kills all the nutrients in it. Therefore, it’s best to slow cook your meats. 

Limit the number of fruits that you eat 

Fruits are made up of a sugar called fructose, and as we want to keep your sugar levels at a minimum and stable level, we need to minimize the amount of fruit that we eat. When we do choose fruits, we must make the right choices. Berries are the best choice for people following a bulletproof diet. They are low in fructose and still have a ton of nutrients and polyphenols which the body needs. Fruits like apples and bananas are very high in fructose and are best left off your plate when following a bulletproof diet. 

Add Bulletproof coffee to your daily diet 

Following a bulletproof diet is not complete without adding bulletproof coffee to your daily meal plan. You’re probably drinking coffee anyway every morning, so why not ditch the sugar and dairy that you put in it and choose a high fat, healthy brain function inducing almost magical bulletproof coffee instead? It’s super easy to make, learn more about it HERE

Now, if all of these elements seem like a lot to take in, don’t despair. You don’t have to make all these changes cold turkey. Start small and lead up to a complete dedication to the bulletproof diet! 

Need a little help figuring out a daily meal plan?

Here’s a sample from our article on keto meal planning. For all the details, check out our complete article HERE. 

Meal Plan: Day #1 

Breakfast

  • Black coffee
  • Scrambled eggs and sautéed spinach
  • Avocado

Lunch

  • Chicken and broccoli stir fry

Snack

  • Berries
  • Almonds

Dinner

  • Steamed salmon and asparagus 

Meal Plan: Day #2 

Breakfast

  • Black coffee
  • Egg and ham omelet or frittata

Lunch

  • Tuna with avocado and arugula salad

Snack

  • Berries
  • Almonds

Dinner

  • Steak with sautéed brussels sprouts 

It’s essential to focus on eating to live and not living to eat when you are following a bulletproof diet. The goal is to get your body into ketosis and keep it there. This doesn’t mean, however, that you shouldn’t enjoy your food. Food is meant to be enjoyed, and there are many incredible bulletproof recipes that you can follow. The goal, however, is to enjoy your food while knowing that it is fueling your body for peak performance and long-lasting health all at the same time.

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