12 Steps to Following a Bulletproof Diet

The principles of bulletproofing your diet aren't as complex as you may think.

October 28, 2015
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The principles of the Bulletproof Diet are simple; however, many people struggle with figuring out exactly where and how to start. Here is a step-by-step approach to getting Bulletproof, prioritizing the most important aspects of the diet and the things that will give you the biggest health and performance boost. Try these steps in this order and watch how quickly you start to live Bulletproof.

1. Eliminate sugar. This includes sweeteners like honey and agave, and also includes fruit juices and sports drinks that contain things like high-fructose corn syrup.


2. Replace the sugar calories with healthy fats. Get more grass-fed butter, ghee, coconut oil, and high-quality MCT oils such as Bulletproof Brain Octane oil and Upgraded XCT oil in your diet.

More: 6 Biggest Dieting Myths Affecting Your Weight Loss Efforts

3. Eliminate gluten in any shape or form. Avoid bread, cereal, and pasta; and also don’t make the mistake of switching to “gluten-free” versions of these foods, which can contain loads of other additives and be just as bad.

4. Remove grains, grain-derived oils, and vegetable oils. This includes corn, soy, and canola oils, as well as unstable polyunsaturated oils from walnuts, flax, and peanuts.

5. Eliminate all synthetic additives, colorings, and flavorings. This includes artificial sweeteners such as aspartame, additives like MSG, and any dyes and artificial flavorings.

6. Remove all processed, homogenized, and pasteurized dairy. If you must choose high-fat items that have been pasteurized, they should be grass-fed. Most people can tolerate full-fat, raw, whole dairy from grass-fed cows, even those with lactose intolerance. 

7. Eliminate legumes. This includes peanuts, beans, and lentils. If you do eat beans, make sure to soak, sprout/ferment, and cook them. 

More: The Truth Behind Bulletproof Coffee

8. Eat significant amounts of wildcaught seafood and pastured, grass-fed meat. Beef, lamb, and bison are ideal. Pastured eggs, pork, and poultry are also good meat choices. 

9. Switch to organic fruits and vegetables. Organic is more important for some produce than others. Visit www.whatsonmyfood.org for more info. 

10. Limit fruit consumption to 1 to 2 servings per day. Berries, citrus, and other low-fructose fruits are better choices than high-fructose fruits such as apples and watermelon 

11. Add spices and herbs. Fresh, high-quality spices and herbs from the green side of the spectrum are the easiest ways to make your food taste delicious. 


12. Cook your food gently. Use low temperatures and water-based cooking methods whenever possible. Avoid the microwave and frying.

Adapted from Bulletproof: The Cookbook