Bulletproof Diet for Beginners: Everything You Need to Know to Get Started

The Bulletproof Diet can sometimes be confused with the Keto or Paleo diets. While there is overlap, the Bulletproof Diet is a more holistic way of supporting a healthy lifestyle. The diet considers food as fuel and challenges nutrition norms. The Bulletproof Diet also advocates personalizing your wellness approach to discover what better feels like for you. That means supplementing where needed and leading a balanced lifestyle.

Below, we’ve broken down the key pillars of this diet to help you get started. You’ll also find additional resources to guide you, including inspiring success stories from people who adopted the Bulletproof Diet.

What is the Bulletproof Diet?

The Bulletproof Diet focuses on better mental clarity, sustained energy and supporting weight loss through a high-fat, moderate-protein and low-carbohydrate approach. The diet emphasizes eating organic, grass-fed and non-GMO foods to minimize toxins and maximize nutrient intake. Intermittent fasting also improves your body’s ability to switch between burning fat and sugar for energy.

Why choose the Bulletproof Diet? You may enjoy better mental clarity and focus by choosing foods that support health and are low in toxins. Loading up on healthy fats means energy without the crashes that come with carbohydrates.^[1] The low-carb approach can help you shed pounds by promoting ketosis, a metabolic state where the body burns fat for fuel.^[2] By following the Bulletproof Diet, you’re on your way to optimizing your health, performance and well-being.

Is the Bulletproof Diet Healthy?

The Bulletproof Diet is an eating approach that many may find beneficial depending on their goals and other lifestyle factors. It’s a diet that emphasizes healthy fats, low-glycemic carbohydrates and other high-quality food sources that can be beneficial to long-term health. While the Bulletproof Diet is a structured approach, its principles are designed to be adapted to an individual’s needs and goals, making it easier to adhere to than more restrictive forms of dieting. With any dietary change, it’s advisable to consult with a healthcare provider to ensure it aligns with your individual goals for feeling healthy.

But isn’t the Bulletproof Diet just like keto? Not quite, and the next section explains why.

Regular Keto vs Bulletproof Keto

The Bulletproof Diet and the Ketogenic Diet share similarities. They both emphasize high-fat, low-carbohydrate intake to promote ketosis. They encourage eating healthy fats, like avocados, coconut oil and grass-fed butter or ghee, and they limit carbohydrate intake to low-glycemic vegetables and minimal fruits. They aim to stabilize blood sugar levels, promote weight loss and support cognitive function.

So, what’s the difference?

For one, the Bulletproof Diet emphasizes food quality and toxin avoidance. It prioritizes organic, grass-fed and non-GMO foods to minimize exposure to contaminants like molds and mycotoxins. It also incorporates intermittent fasting as an optional component.

In contrast, the ketogenic diet focuses more broadly on maintaining a specific macronutrient ratio (typically 70-80% fat, 15-20% protein, and 5-10% carbs) without stringent guidelines on food sources.

For the Bulletproof Diet, what you put into your body matters. Here’s what you need to know about the Bulletproof food philosophy.

Bulletproof Food philosophy

You should aim for a macronutrient ratio of about 50-70% fat, 20% protein, and 5-30% carbohydrates.

Forget about counting calories and embracing fueling your body with healthy, nourishing foods—especially quality fats.

Reach for grass-fed ghee, coconut, MCT, avocado, and olive oil. For protein, go for grass-fed beef, wild-caught fish, pasture-raised poultry and pastured eggs. Regarding vegetables, focus on nutrient-dense options like asparagus, avocado, arugula, cooked broccoli, celery, cucumber, fennel and olives.

Still, trying to figure out where to start? Check out our downloadable Bulletproof Grocery Checklist for inspiration.

Besides food, Bulletproof Coffee is also a key component you have to try. It can help you kickstart your day with sustained energy and enhanced mental clarity while keeping you in ketosis—not to mention that it tastes delicious.

Bulletproof Coffee

Dave Asprey, the founder of Bulletproof, first discovered the energy-boosting effects of combining caffeine with fat while in Tibet. His experience inspired the creation of Bulletproof Coffee for sustained energy.

What is Bulletproof Coffee? It is a nutritious blend of high-quality coffee, grass-fed butter and MCT oil. The MCT oil quickly converts to ketones, which the brain can use for fuel, enhancing cognitive function and focus.^[3]

It’s important to note that the Bulletproof Diet is not an endorsement of an extremely calorie-restrictive coffee diet. Our Bulletproof Coffee Recipe is the perfect complement to a healthy diet and lifestyle if you’re looking for a clean energy boost without the crash associated with traditional carb-heavy breakfasts.

How to Make Bulletproof Coffee

• Step 1: Brew the Coffee

  Start with high-quality coffee. Brew 1 cup (8-12 ounces) of coffee using your preferred method.

• Step 2: Add High-Quality Fats

  Add 1-2 tablespoons of unsalted butter or grass-fed ghee to the brewed coffee. Then, add 1-2 tablespoons of MCT oil (start with 1 teaspoon if you’re new to MCT oil).

• Step 3: Blend

  Pour the coffee, butter, and MCT oil into a blender. Blend on high for 20-30 seconds until the mixture becomes frothy.

• Step 4: Serve

  Pour the blended coffee into a mug and enjoy immediately.

By providing your body with a source of healthy fats, Bulletproof Coffee helps you feel fuller longer, making it an effective tool to break your fast during intermittent fasting.

What is Intermittent Fasting?

Intermittent fasting (IF) is a regimented way of eating during scheduled periods of eating and fasting. The focus is more on when you eat than what you eat. From fat-burning to memory support, many studies connect IF and certain brain and body benefits.^[4]

The benefits of IF make the philosophy a staple of the Bulletproof lifestyle. Plus, there’s flexibility in trying different types of IF protocols to determine which works best for you. Check out this Intermittent Fasting Guide to get started.

Next, what about supplements? Explore how supplements can help you fill nutritional gaps to optimize your health.

Do I Need to Take Supplements?

In an ideal world, every nutrient you need comes from a whole food diet. Getting all the nutrients you need through diet alone can sometimes be challenging. Supplements mean you consistently get the nutrients you need in the dose that meets your needs.

Supplements can go a long way toward rounding out your daily wellness routine, but the choice can be overwhelming.

If you’re new to supplements, check out our Guide to Supplements for help. You can also explore our recommendations for the Top 10 Supplements Everyone Should Take.

Ready to try out the Bulletproof Diet? Here are a few practical tips for making it happen.

How to Get Started with the Bulletproof Diet

Here are some ways you can set yourself up for success with the Bulletproof Diet.

Start Gradually

Transition into the diet by slowly increasing healthy fats and reducing carbs to allow your body to adapt to ketosis without discomfort.

Embrace Bulletproof Coffee

Begin your day with Bulletproof Coffee to boost energy, suppress hunger and support ketosis.

Plan and Prep Meals

Plan your meals to ensure you have access to Bulletproof-friendly foods. Meal prep on weekends to save time during the week.

Read Labels

Always check labels to avoid hidden sugars, preservatives and filler ingredients.

Try Intermittent Fasting

Implement intermittent fasting to enhance fat burning and improve metabolic flexibility.

Avoid Processed Foods

Steer clear of processed and packaged foods that contain additives and toxins.

Get Creative

Try new recipes to stay motivated and vary your meal plan. Incorporate a variety of foods to keep your meals interesting and nutritionally balanced.

Track Your Progress

Use a food journal or app to track what you eat, how you feel and any changes in weight, energy levels, or mental clarity. Note foods that may cause negative reactions or cravings and adjust your diet accordingly.

As you start your Bulletproof Diet journey, you can expect challenging hurdles. Next, learn about common issues and how to overcome them.

Beware of the Keto Flu

As you transition to keto, you may feel fatigued, headaches, irritability and brain fog during the initial phase. Stay hydrated, increase your intake of electrolytes (sodium, potassium, magnesium), and gradually reduce carbs instead of cutting them out abruptly.

Cravings for Carbs and Sugar

You may experience an intense desire for sweets and starchy foods. Ensure you’re eating enough healthy fats to stay satiated. Distract yourself with activities or drink water when cravings hit.

Digestive Issues

Your digestive system may take time to adapt to your new diet. Increase fiber intake through low-glycemic vegetables, ensure adequate hydration and consider a probiotic supplement to support gut health.

Staying Motivated

You may need help following the diet for the long term. Set clear, achievable goals, track your progress and celebrate milestones. Find an accountability partner to stay motivated.

Initial Weight Gain

Due to increased fat intake, you may experience temporary weight gain when you first start. Focus on long-term benefits and monitor body composition rather than just weight. Trust the process as your body adapts to burning fat for fuel.

So what does a meal plan look like on the Bulletproof Diet?

Example of What to Eat in a Day on the Bulletproof Diet

Breakfast

Start your day with Keto Bacon and Zucchini Muffins. Whip up a batch to last you the week. Just grab and go!

Want more inspiration? Check out 24-High-Protein Breakfast Recipes.

Lunch

Treat yourself to Keto Fish Cakes with Avocado Lemon Dipping Sauce for lunch. You’ll love the fragrant herbs and bright flavors.

For more lunch ideas, explore these Keto Lunch Recipes.

Dinner

End your day with the ultimate comfort food: Chicken Pot Pie. It tastes even better the next day.

Need more time? Get dinner on the table in 30 minutes with these Keto Dinner Ideas.

Snacks

Enjoy guilt-free snacking with Collagen Protein Bars. Customize them with pumpkin pie spice, sea salt or dark chocolate chunks.

Snacks don’t have to be complicated. For options that will hit the spot, take a look at these Easy Keto Snacks.

As you start the Bulletproof Diet meal plan, here are some ways you may start noticing positive changes in your brain and body.

Benefits of the Bulletproof Diet

Sustained Energy

Using fat for fuel can provide a more stable energy source than enduring the spikes and crashes you get from carbs. Fat helps your body maintain consistent energy levels throughout the day, improving productivity and focus.

Mental Clarity

The Bulletproof Diet can enhance mental clarity by supporting brain health^[5] and providing the brain with a steady energy supply from healthy fats. Consuming healthy fats may help support focus, cognitive function, and overall brain performance.^[6]

Weight Management

Encouraging your body to burn fat for fuel leads to more effective and sustained weight loss. Plus, it helps reduce cravings and hunger by providing satisfying, nutrient-dense foods.^[7] Exercising regularly can help improve your ability to maintain a healthy weight.^[8]

Related: The Ultimate Guide to Fitness, Exercise Supplements and Recovery

Bulletproof Diet Testimonials

Michael Garcia, Fueled Firefighter

It took a highly demanding job at a Brazilian steakhouse to finally convince Michael Garcia to swap his sugar-laced java for Bulletproof Coffee. And by switching up his coffee game, the former high school football player transformed his future. A proponent of intermittent fasting and fueling with quality fats, Michael used those tools to manifest his successful firefighting career.

Tunde Oyeneyin, Inspirational Peloton Instructor

It took Tunde Oyeneyin quite some time to harness her natural athletic skills. But she realized her incredible potential once she put her mind to it. Losing weight helped her gain confidence and a deeper understanding of herself. Viewing food as fuel allowed her to build a robust schedule without worrying about not having sustained energy. And by using it every day to tap into her best, Tunde continues to embody exactly what being Bulletproof is all about.

Finding The Right Diet

Depending on your health goals, you may want to explore options besides the traditional Bulletproof Diet. Here are a few others to consider.

Whole30

This program eliminates sugar, alcohol, grains, legumes, dairy and processed foods to reset eating habits and identify food sensitivities. Choose this diet to improve digestion and boost energy levels by focusing on whole, unprocessed foods. It can also help break unhealthy eating patterns and increase awareness of how different foods affect overall health and well-being.

Learn more about how to follow the Whole30 diet while being Bulletproof.

Paleo

The Paleo Diet focuses on eating whole, unprocessed foods like our ancestors. That means meat, fish, fruits, vegetables, nuts, and seeds while avoiding grains, legumes, dairy, and processed foods. Emphasizing nutrient-dense foods could help boost energy and improve health. It aims to promote better digestion, weight management and a more balanced, natural approach to eating.

Explore delicious paleo recipes.

Vegetarian Keto

The vegetarian keto diet combines the principles of vegetarianism with the ketogenic diet, focusing on high-fat, low-carb and moderate protein intake without meat. This approach can help with weight management and support mental clarity, all while sticking to plant-based foods.

Additional Bulletproof Resources

This beginner’s guide equips you with the necessary tools to get started. However, there are plenty of resources available to help increase your knowledge. At Bulletproof, we fully embrace your curiosity, which is why education continues to be at the core of what we do.

Recipes

Ready to turn your grocery store haul into delicious Bulletproof Diet recipes? We’ve got you covered with hundreds of easy-to-follow recipes to make everything from protein-packed Pasture-Raised Egg Bites to keto-friendly Slow Cooker Beef Stew to gluten-free Tres Leches Cake.

Continuous Learning

From maintaining gut health to supporting weight management goals, learn more about supporting a consistent health and wellness routine. Take a deeper dive into the Bulletproof Blog so you can work toward finding a purposeful path to feeling your best.

This article has been updated with new content.