Has the popularity of Bulletproof coffee and the ketogenic lifestyle made you curious about The Bulletproof Diet? Have no fear, we’ve scoured the research and we’re breaking it down for you here in our next installment of Nutrition Plan Throwdown.


Bulletproof produces grab-and-go protein bars, supplements and other whole-food snacks to make it easier to stick to this diet plan. For this month only, they’re offering In-Shape members 15% off on all products using code INSHAPE15.


According to the founder of the Bulletproof Diet, Dave Asprey, this nutrition plan can help you lose fat, get rid of nasty cravings, and have more energy for the things you love. One of the best parts of the diet – no calorie counting, or food weighing required!


In a nutshell:

The Bulletproof Diet is based on ketosis and using your body’s stores of fat for fuel. By restricting carbohydrate intake to almost zero, your body switches to burning fat instead of sugar for energy. According to Dave Asprey you can also enter ketosis, or his preferred method which is cyclical ketosis (we’ll get into that later), when using certain kinds of oils.


In addition to weight loss, more mental clarity and increased focus, The Bulletproof Diet claims to lower inflammation, and is also designed to help balance blood sugar and hormones.


According to their website, “The Bulletproof Diet came from evidence and research that shows that a low-carb, high-fat ketogenic diet reverses diabetes. On the flip side, researchers linked sugary, high-carb diets with weight gain, brain fog and other cognitive disorders, and inflammatory conditions from depressionto diabetes.”



The Bulletproof Diet is a cyclical keto diet, a modified version of the traditional ketogenic diet. This diet plan recommends eating keto foods only and entering ketosis for five to six days a week. On the keto days, this diet recommends 75% of your calories from fat, 20% from protein, and 5% from carbs.


For one or two days you’ll have what’s referred to as a carb refeed day. On these days, it’s not about chocolate cake and pasta plates – there are still some guidelines. Sweet potato, squash and white rice are used to increase carb intake from 50 grams or less on keto days to about 300 grams. This is what cyclical ketosis means.


What you eat:

The Bulletproof Diet, like your typical ketogenic diet, focuses on low carbohydrates, lots of vegetables and high fat intake. Sugar is a big no-no and even fruit intake will be relatively low. On the Bulletproof Diet, sugar is worse for you than fat.


Protein will be an important part of your diet, but not as important as medium-chain, undamaged fats like butter, ghee and coconut oil. Think high fat, low carb and moderate protein. When it comes to protein, the type matters. The type of protein you’ll consume will be organic, or grass-fed meats and wild caught seafood.


Grains like corn, oats, barley and bread are off the menu. Anything synthetic is also out – so say sayonara to artificial sweeteners, dyes, and anything that isn’t whole food. 





 A big part of the Bulletproof Diet is Bulletproof Coffee – brewed coffee mixed in a blender with grass-fed butter or ghee, and MCT oil. We know what you’re thinking, “Butter? In coffee? Yuck!” But, it’s surprisingly creamy and easy to drink when you blend the oil and butter up with hot coffee. Try our take on it with three awesome recipes here. In addition to a coffee or two a day, The Bulletproof Diet recommends incorporating intermittent fasting. The combination of your body producing ketones (thanks low-carb intake!), you’ll have a steady source of energy, even during your fasting periods.


Unlike Atkins, which according to the theory behind the Bulletproof Diet, has too much protein and not enough emphasis on the quality of food. If there is any comparison out there (aside from a typical ketosis style diet) it would be more like Paleo. But again, think keto with a few small adjustments and you’ve got it!


As with any new eating plan, speak to your doctor to get the all clear and experiment safely to find what works for you. Remember, your diet is just as important as your activity level and it’s important to find something you can stick with. The Bulletproof Diet not for you? Dive in to our other Nutrition Plan Throwdown to find something that you’ll love.