Bulletproof diet roadmap: fastest results?

You may have heard about the so-called “bulletproof coffee”, a new hobby for HLS fans and people who want to lose weight. The “bulletproof” diet has recently gained no less popularity. It is assumed that this diet can lose up to half a kilogram of weight per day while reaching unprecedented heights of energy and concentration.

bulletproof diet pdf
Bulletproof diet pdf


The armor is strong and our tanks are fast!

The diet is positioned and promoted by Bulletproof 360. In a diet with periodic interval fasting, the main emphasis is on fats, a small niche is occupied by proteins and a very small one is occupied by carbohydrates.
The results, as well as reviews on this diet, are very contradictory: from absolute fans to absolute skeptics. Like most diets, a “bulletproof” diet has its pros, cons, pitfalls, and side effects for health. Therefore, before you rush into the pool with your head and run to buy lard and butter, it would be a good idea to study all the possible pitfalls of such a diet.


What is a bulletproof food chart?

bulletproof diet roadmap pdf
Bulletproof diet roadmap pdf


The “bulletproof” diet was created in 2014 by Dave Asprey, a technology Executive at Bulletproof who later became a true bio-hacking guru. Biohacking also called biology “at home”, is an independent “pumping” of your body and lifestyle by various bioreactors in order to function better and more effectively.

Aspri, like all enthusiasts of his business, checked His diet first of all on himself. In his youth, Aspri’s weight reached 135 kg, which, of course, did not add to his health. In his best-selling book, the Bulletproof diet, Asprey describes his weight loss experience as a 15-year marathon to gain the desired weight and health without traditional diets. He also claims that you can follow his experience to achieve the same results.

Aspri presents its “Bulletproof” diet as an anti-inflammatory program and promises no hunger, rapid results in weight loss, and increased cognitive function.


How does it work?

The “bulletproof” diet is a cyclic keto diet-a a modified version of the ketogenic diet. It allows you to eat ketogenic food – with a large amount of fat and low carbohydrate content – for 5-6 days a week. In the remaining day or two, carbohydrates are “replenished”.

On “ketogenic” days, you should aim to get 75% of your calories from fat, 20% from protein, and only 5% from carbohydrates. This diet puts your body in a state of ketosis – a natural process in which the body begins to burn fat for energy, rather than carbohydrates, as usual. On carbohydrate-replenishing days, white rice, potatoes, and other starchy vegetables are allowed and even encouraged to eat, which nutritionists are usually so afraid of, bringing the number of carbohydrates from less than 50 g allowed on ketogenic days to 300 g.

According to Aspri, the goal of replenishing carbohydrates is to avoid the negative health side effects attributed to ketogenic diets, such as constipation and kidney stones.

The diet also involves periodic interval fasting, that is, complete abstinence from eating at a certain time.
Especially encouraged to drink branded “Bulletproof coffee” – coffee with the addition of organic unsalted butter (or ghee oil) and oil with medium-chain triglycerides. Aspri swears that if you start the day with a Cup of this coffee, you will not feel hungry, while your energy level and mental clarity will reach the maximum. He also claims that bulletproof diet intermittent fasting works in tandem with a” Bulletproof ” diet, giving the body a constant flow of energy without disruptions or sudden jumps.


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Will diet help you lose weight?

bulletproof diet meal plan pdf
Bulletproof diet meal plan pdf

Although there have been no studies examining the effect of a “Bulletproof” diet on weight loss, it must be said that there is no single best diet for weight loss at all. In addition, it has been proven that low-carbohydrate and high-fat diets, such as the keto diet, lead to faster weight loss than other diets, although in the long run, this difference in weight loss disappears.

The best condition for losing or retaining weight is your ability to follow a low-calorie diet for a long period of time.
Thus, the effect of a “Bulletproof” diet on your weight depends on the number of calories you consume and how long you can follow this calorie. Due to the high-fat content, keto diets are considered complete and allow you to generally eat less and lose weight fairly quickly.

However, the “Bulletproof” diet does not limit calories, suggesting that you can only achieve a healthy weight with “bulletproof” foods. Which, in general, is rather doubtful. After all, weight loss is not so simple. Your weight is influenced by complex factors such as genetics, physiology, and eating behavior. No matter how” bulletproof ” your diet is, you can’t always rely on food intake alone, and you may have to make a conscious effort to reduce your calorie intake. You also need to follow a diet for a long time to make it work, which can be difficult for some people.


Main recommendation, bulletproof food list

As with most diets, the “Bulletproof” diet has strict rules that you must follow if you want to get results. The diet encourages certain foods, excludes others, recommends specific cooking methods, and promotes its own branded products.
In terms of diet, Aspri places products in the range from “toxic” to “bulletproof”. You should replace any toxic foods in your diet with “bulletproof” ones.

Foods classified as toxic include the following in each food group:

Beverages: pasteurized milk, soy milk, packaged juices, soda, sports drinks.
Vegetables: raw spinach and Cale, beets, mushrooms, any canned vegetables.
Fats: fat in chicken meat, vegetable oils, margarine, spreads.
Nuts and legumes: chickpeas, peas, beans, and peanuts.
Dairy products: low-fat or low-fat milk, non-organic milk or yogurt, cheese, and ice cream.
Meat and fish: frozen meat and fish with high mercury content.
Cereals: oatmeal, buckwheat, quinoa, wheat, corn, and potato starch.
Fruits: melon, grapes, dried fruits, jam and jams, jellies and canned fruits.
Spices: ready-made dressings, broths, sauces.
Sweeteners: sugar, agave syrup, fructose, artificial sugar substitutes such as aspartame.

Make no mistake – this is what you can’t do! Here’s what you can do. Products that are considered “bulletproof” include:
Drinks: Bulletproof coffee, green tea, coconut water.

the bulletproof diet pdf
The bulletproof diet pdf

Vegetables: cauliflower, olives, asparagus, lettuce, zucchini, boiled broccoli, spinach, and Brussels sprouts.
Fats: triglyceride oil, egg yolks (farm eggs), butter (preferably farm), fish oil, and palm oil.
Nuts: coconut, almonds, cashews.
Dairy products: organic clarified butter (ghee) and colostrum (whatever that means).
Meat: bulletproof branded proteins (such as whey protein or collagen protein), farm eggs, beef and lamb, and salmon.
Starches: sweet potatoes, yams, potatoes, carrots, white rice, tapioca, and cassava.
Fruits: blackberries, cranberries, raspberries, strawberries, and avocados.
Spices: bulletproof branded products (such as cocoa and vanilla), sea salt, coriander, turmeric, rosemary, and thyme.
Sweeteners: xylitol, erythritol, sorbitol, mannitol, and stevia.


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Cooking method

Aspri argues that it is important to prepare foods correctly in order to benefit from their nutrients. He calls the worst cooking methods “kryptonite” and the best ones ” bulletproof.”


Methods for the preparation of “kryptonite” include:

• cooking in a deep fryer or microwave oven;
* roasting or roasting;
* grill and barbecue.


“Bulletproof” cooking methods include:

• raw or barely heated;
* baking at or below 320 F (160 C);
* cooking under pressure.

That is, the “Bulletproof” diet actively promotes its own branded products and applies strict rules regarding acceptable products and cooking methods.


Sample menu for a day on a ketogenic day:

bulletproof infographic
Bulletproof infographic

Breakfast: “bulletproof coffee” with butter and triglyceride oils.
Lunch: steak or a piece of poultry with broccoli cream soup or asparagus garnish.
Dinner: salmon with cucumbers or two eggs with avocado.


Sample menu for the day on a carbohydrate day:

Breakfast: bulletproof coffee.
Lunch: baked potatoes with nut butter.
Afternoon snack: fruit or berries.
Dinner: pumpkin soup with a side dish of baked carrots.


Potential disadvantages of the diet

1. Little scientific evidence

The Creator of the” Bulletproof ” diet claims that it is based on compelling scientific data, but the results it relies on are of poor quality and are not applicable to most people.

For example, Aspri cites unreliable data claiming that eating cereals contributes to nutrient deficiencies and that the fiber in brown rice prevents protein digestion. However, cereals are often enriched with many important nutrients, and their consumption actually increases, rather than decreases, the consumption of important nutrients. Although it is known that fiber from plant foods such as rice reduces the absorption of certain nutrients, this effect is small and does not cause concern if you follow a balanced diet.

Aspri also provides a simplified view of human nutrition and physiology, suggesting that people should not regularly consume fruits because they contain sugar or that all dairy products except ghee cause inflammation and disease. In fact, eating fruit is associated with weight loss, and it has been proven that dairy products have an anti-inflammatory effect.


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2. A bulletproof diet can be expensive

Aspri recommends using organic products and farm meat, stating that they are more nutritious and contain fewer pesticide residues than their conventional counterparts. However, since these products are much more expensive than their usual “versions”, not everyone can afford them.

While organically grown products do need to have fewer pesticide residues and may contain higher levels of certain minerals and antioxidants than commonly grown products, the differences are probably not significant enough to have a significant effect on health and especially on weight loss.


3. It is desirable to purchase special products

The “bulletproof” line of branded products makes this diet even more expensive. Many of spring’s food items that are considered one page bulletproof diet are Its own branded products. It is extremely adventurous for any person or company to claim that buying their expensive products will make the diet more successful.


4. May cause an eating disorder

Strict classification of food as “toxic” or “bulletproof” can lead to people having an unhealthy attitude to food. This can later lead to an unhealthy obsession with eating exclusively healthy food, called orthorexia Nervosa. In addition, following a strict all-or-nothing approach to the diet is associated with overeating and weight gain afterward.

To sum up, we can say that the “Bulletproof” diet combines a cyclic ketogenic diet with interval fasting. Being a cyclical ketogenic diet, a “Bulletproof” diet can actually help you lose weight fairly quickly, especially in the short term. It can be useful for short-term rapid weight loss and for controlling appetite, but it is quite difficult to follow. It is based on no serious scientific background, it excludes a lot of useful and full-fledged products and requires the use of expensive branded food additives.

It is better to follow proven dietary tips that will not be as expensive and will promote a healthy relationship with food. Even if their compliance does not lead to rapid results.

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