What happens if we drink bulletproof coffee? A detailed guide to the benefits and risks

November 17, 2025 •

4 min read

According to research, the medium-chain triglycerides (MCTs) in bulletproof coffee are rapidly converted into ketones, which the brain can use for energy. This makes many people wonder what happens if we drink bulletproof coffee regularly, a high-fat beverage blending quality coffee with grass-fed butter and MCT oil.

Quick Summary

Drinking bulletproof coffee can lead to sustained energy, enhanced mental clarity, and support ketosis due to its high fat content. However, this high-calorie beverage can also contribute to increased cholesterol, nutrient deficiencies, and potential digestive issues.

Key Points

Sustained Energy: The combination of caffeine and MCT oil provides a slower, steadier release of energy, helping to avoid the typical afternoon crash associated with sugary alternatives.
Ketosis Support: The high fat content, particularly from MCT oil, assists the body in producing ketones, which is beneficial for those following a ketogenic diet.
Appetite Regulation: The high level of healthy fats promotes a strong sense of fullness, effectively suppressing hunger and cravings for several hours after consumption.
High Saturated Fat: A single serving contains a significant amount of saturated fat, which could be a concern for individuals with high cholesterol or a history of heart issues.
Nutrient Deficiencies: When used as a meal replacement, bulletproof coffee lacks crucial nutrients like protein and fiber, potentially leading to long-term nutritional imbalances.
Digestive Upset: The MCT oil can cause gastrointestinal side effects such as bloating, cramping, or diarrhea, especially for beginners who start with too high a dosage.
Calorie Density: Containing up to 500 calories per cup, adding this drink to an already calorie-sufficient diet can easily lead to unintended weight gain.

The Benefits of Drinking Bulletproof Coffee

For many followers of low-carb and ketogenic diets, bulletproof coffee is more than just a morning ritual; it's a functional food designed to support their lifestyle. The unique combination of caffeine and healthy fats provides several distinct effects that differ from a standard cup of black coffee.

Sustained Energy and Mental Clarity

One of the most praised effects of bulletproof coffee is the sustained energy and heightened focus it provides. Unlike the quick spike and crash from sugary drinks, the fats in the blend slow down the absorption of caffeine. This results in a smoother, more prolonged energy release. The MCT oil is a key component, as it is quickly converted into ketones, an efficient fuel source for the brain that can improve cognitive function and mental sharpness.

Ketosis and Appetite Control

For individuals on a ketogenic diet, bulletproof coffee helps maintain or promote a state of ketosis, where the body burns fat for fuel. The high fat content also promotes a powerful sense of satiety and fullness, which can significantly reduce hunger pangs and cravings throughout the day. By replacing a traditional, carb-heavy breakfast, this beverage can help with appetite regulation and a lower overall calorie intake.

The Potential Downsides and Risks

While the benefits are often highlighted, it's crucial to understand the potential downsides of making bulletproof coffee a daily habit, especially for those who are not on a specific high-fat diet.

High Saturated Fat and Cholesterol Concerns

Bulletproof coffee is notoriously high in saturated fat, primarily from the grass-fed butter and MCT oil. For individuals with a pre-existing risk of heart disease or high cholesterol, excessive intake can lead to elevated LDL ("bad") cholesterol levels. Some studies have shown that the type of fat in butter, specifically, can raise cholesterol more than other fat sources. It is highly recommended to monitor blood markers if consumed regularly.

Nutritional Deficiencies

Promoters often suggest replacing breakfast with bulletproof coffee, but this can lead to nutrient deficiencies over time. The drink lacks essential nutrients like protein, fiber, vitamins, and minerals that a balanced breakfast provides. While it offers calories and fat, relying on it as a meal replacement is not a sustainable or healthy long-term strategy and can negatively impact overall nutritional intake.

Digestive Discomfort

For some people, especially those new to it, the high amount of MCT oil can cause gastrointestinal side effects such as stomach cramps, bloating, and diarrhea. It is advisable to start with a small amount of MCT oil and gradually increase the dosage to allow your body to adjust.

Calorie Content and Unintended Weight Gain

Despite its association with weight loss, bulletproof coffee is very calorie-dense, often containing between 250 and 500 calories per cup. If it's simply added to a regular diet rather than used as a meal replacement, it can easily lead to a calorie surplus and unwanted weight gain.

Bulletproof Coffee vs. Regular Black Coffee


Feature	Bulletproof Coffee	Regular Black Coffee
Energy Profile	Sustained and steady energy, reduced crash	Quick energy spike, potential crash
Calorie Count	High (250-500 kcal per cup)	Very Low (<5 kcal per cup)
Fat Content	Very High (includes butter and MCT oil)	None
Nutrient Profile	High in fats, but low in protein, fiber, and other essential nutrients	Rich in antioxidants, but no significant macronutrients
Effect on Appetite	Strong appetite suppression due to high fat	Mild appetite suppression due to caffeine
Best for	Individuals on ketogenic diets, intermittent fasting	General daily consumption, low-calorie needs
Gastrointestinal Impact	Potential for stomach upset or digestive issues	Can cause acidity or jitters

Is Bulletproof Coffee Right for You?

The suitability of bulletproof coffee depends largely on your individual health goals and dietary needs. If you are on a ketogenic or paleo diet and have no history of high cholesterol or digestive sensitivity, it may be a beneficial tool for providing energy and managing appetite. The steady energy it provides can be very effective for productivity.

However, if your diet is not high-fat, or if you have concerns about saturated fat and cholesterol, it is generally not recommended as a daily habit. A nutritionally balanced breakfast of whole foods is a far healthier option for most people. For more information on the potential downsides and how to approach high-fat diets, you can consult articles from health authorities like Healthline.

Conclusion

In conclusion, what happens if we drink bulletproof coffee is a complex result of its high-fat composition. It delivers sustained energy and supports ketosis, which can be advantageous for some dietary plans. Yet, it also comes with notable drawbacks, including high saturated fat, potential cholesterol spikes, and nutritional imbalances if used as a meal replacement. The creamy, satisfying drink is not a one-size-fits-all solution and should be consumed with awareness of its effects on your overall health and dietary needs. Before making it a regular part of your diet, consider your personal health profile and consult with a healthcare professional, especially if you have pre-existing conditions related to heart health or digestion.

Frequently Asked Questions

It may help with weight loss by suppressing appetite and supporting ketosis, but it is very high in calories. If you don't use it to replace a meal, the added calories could cause weight gain instead.

Technically, yes, it breaks a true fast because it contains calories. However, for intermittent fasting that focuses on maintaining a ketogenic state without spiking insulin, it is often accepted as it doesn't contain carbohydrates.

Bulletproof coffee is very high in saturated fat, which can raise LDL ('bad') cholesterol levels in some people. If you have high cholesterol or a heart condition, you should be cautious and consult a doctor.

While some do, it's not ideal for everyone. For those on a high-fat diet with good cholesterol levels, it might be fine. For others, the high saturated fat and calorie count make daily consumption risky.

The original recipe calls for grass-fed butter because it contains higher levels of beneficial nutrients like omega-3s. Regular butter can be used, but it may not offer the same nutritional profile.

Digestive upset is a common side effect of MCT oil, especially in higher doses. Start with a smaller amount of MCT oil and gradually increase it as your tolerance builds.

It can be used as a breakfast replacement, but it is not a nutritionally complete meal. It lacks essential protein, fiber, and micronutrients found in a balanced breakfast of whole foods.