The Bulletproof Diet is a high-fat, moderate-protein, and low-carbohydrate eating plan developed by Dave Asprey, the founder of the Bulletproof company. The diet prioritizes food quality and the elimination of toxins, specifically focusing on grass-fed, wild-caught, and organic options to maximize nutrient density while minimizing harmful compounds like mycotoxins and anti-nutrients. This approach is designed to promote sustained energy, mental clarity, and fat burning by encouraging the body to use fat for fuel through a state of ketosis.
Approved Foods: What to Put on Your Plate
Following the Bulletproof food roadmap involves choosing a specific list of recommended foods, often categorized in a color-coded system that ranges from 'Bulletproof' (optimal) to 'Kryptonite' (avoid). This selection process helps adherents focus on foods that are believed to reduce inflammation and optimize bodily functions.
Fats and Oils
- Brain Octane® C8 MCT Oil: A key component, this is a refined and concentrated form of medium-chain triglycerides that provides quick, clean energy for the brain and body.
- Grass-Fed Butter and Ghee: Rich in healthy fats, including conjugated linoleic acid (CLA), these are cornerstone fats, especially when blended into Bulletproof Coffee.
- Avocado and Avocado Oil: An excellent source of monounsaturated fats, fiber, and nutrients.
- Extra Virgin Olive Oil: Best used uncooked in dressings or for low-heat cooking.
- Coconut Oil: Another source of MCTs that is ideal for medium-heat cooking.
Protein
- Grass-Fed Beef and Lamb: Meats from grass-fed animals have a better fatty-acid profile and lower toxin load compared to grain-fed versions.
- Wild-Caught Seafood: Examples include salmon, cod, and anchovies, which provide valuable omega-3 fatty acids without the contaminant concerns associated with farmed fish.
- Pasture-Raised Eggs: These eggs have a higher nutrient content, including more vitamins and omega-3s.
- Collagen Protein: Supplements like collagen peptides or gelatin can support healthy joints, skin, and hair.
Vegetables
- Leafy Greens: Spinach, kale, arugula, and chard are staples, providing vitamins and fiber.
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage support detoxification and offer antioxidants.
- Hydrating Vegetables: Asparagus, zucchini, and cucumbers provide fiber and hydration without excess carbs.
Foods to Avoid: The 'Kryptonite' List
To prevent inflammation and reduce toxin load, the Bulletproof Diet strictly eliminates or minimizes many common foods.
Grains and Legumes
- All grains, including wheat, rice, corn, and oats, are eliminated due to their carbohydrate load and potential anti-nutrients.
- Legumes like beans, lentils, and peanuts are avoided for similar reasons, though some argue this is overly restrictive.
Sugars and Processed Foods
- All added sugars, including sweeteners like agave and honey, are eliminated to prevent blood sugar spikes.
- Processed foods, fried foods, and anything with artificial additives or GMO ingredients are strictly prohibited.
Vegetable Oils
- Unstable polyunsaturated oils high in omega-6 fatty acids, such as corn, soy, and sunflower oil, are eliminated due to their inflammatory potential.
Dairy and Fruits
- Most conventional dairy, especially low-fat and pasteurized products, is avoided. Only grass-fed butter, ghee, and high-quality A2 dairy from specific sources are typically permitted.
- Fruits are limited to low-sugar varieties like berries, lemons, and limes. High-sugar fruits like bananas and grapes are restricted.
Comparison: Bulletproof Diet vs. Standard Keto
While often conflated, the Bulletproof Diet is distinct from a standard ketogenic diet, primarily due to its intense focus on food quality and toxin avoidance.
| Feature | Bulletproof Diet | Standard Ketogenic Diet |
|---|---|---|
| Food Quality Focus | Extreme focus on organic, grass-fed, and wild-caught ingredients to minimize toxins like mycotoxins and pesticides. | Generally focused on macronutrient ratios (high fat, low carb) without strict quality mandates. |
| Dairy | Restricts most dairy to specific, high-quality fats like grass-fed butter and ghee. Discourages A1 casein dairy. | Allows most dairy products, including cheeses, cream, and yogurt, as long as macros are met. |
| Protein Sourcing | Prioritizes pasture-raised eggs, grass-fed meat, and wild-caught seafood to avoid hormones and antibiotics. | Permits any type of meat, poultry, or fish as long as it fits the protein and fat requirements. |
| Intermittent Fasting | Often includes Bulletproof Intermittent Fasting, which involves drinking Bulletproof Coffee to extend the fast and suppress hunger. | Many adherents practice intermittent fasting, but it is not a mandatory or uniquely defined component. |
| Carb Cycling | Incorporates strategic 'carb refeed' days to replenish glycogen stores and support hormone health, especially for women and athletes. | Some individuals practice carb cycling, but it is less standardized and integral to the core philosophy. |
A Sample Day on the Bulletproof Diet
- Breakfast (Intermittent Fasting): Start the day with a cup of Bulletproof Coffee—a blend of high-quality coffee, grass-fed butter or ghee, and Brain Octane C8 MCT Oil. This provides sustained energy and mental clarity without a blood sugar crash.
- Lunch: A large salad with fresh, low-toxin leafy greens, avocado, and a dressing made from olive oil and lemon juice. Top with wild-caught salmon or pasture-raised shredded chicken breast.
- Dinner: Grass-fed steak or lamb, cooked at a moderate temperature, served alongside a portion of cooked cruciferous vegetables like broccoli and cauliflower. Use grass-fed ghee for cooking.
- Snacks (if needed): Small portions of macadamia nuts or olives can provide extra healthy fats and prevent hunger pangs.
The Role of Lifestyle and Supplements
The Bulletproof Diet is not just about what you eat, but also incorporates lifestyle recommendations. These include prioritizing sleep, reducing stress, and incorporating specific supplements to optimize performance. The Bulletproof company offers a range of proprietary supplements to address nutritional gaps and enhance the diet's effects.
Conclusion: Making the Right Choices
The Bulletproof Diet offers a highly specific framework for eating that emphasizes quality fats, clean protein, and low-toxin vegetables. By focusing on grass-fed and wild-caught ingredients while eliminating grains, sugar, and inflammatory oils, the plan aims to optimize energy, mental performance, and weight management. While the strict guidelines and cost can be a barrier for some, understanding the core food principles can help anyone make more informed choices about nutrient-dense, anti-inflammatory foods. Ultimately, what you eat on the Bulletproof Diet is a conscious decision to fuel your body with what are considered the cleanest, most efficient sources available.
