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How to Start the Bulletproof Diet in 10 Easy Steps

By: Dave Asprey
October 15, 2018

How to Start the Bulletproof Diet in 10 Easy Steps

  • If you’ve been eating a typical western diet, the Bulletproof Diet seems like a complete overhaul.
  • A small percentage of people can dive right in and never turn back. The rest of us have much more success making small changes that add up.
  • Here is the Bulletproof Diet in 10 steps that you can incorporate on your own time and according to your own comfort levels.

If you’ve been considering the Bulletproof Diet, you might want to start experiencing the incredible benefits now, but are unsure if you can make all of these changes. Especially if you’ve been eating a typical western diet, the Bulletproof Diet seems like a complete overhaul.

A small percentage of people can dive right in and never turn back. The rest of us have much more success making small changes that add up. Adding easy steps as you become ready for them helps you embrace change, instead of resisting it, especially when you feel noticeable improvements with each lifestyle adjustment.

Here is the Bulletproof Diet in 10 steps that you can incorporate little by little on your own time and according to your own comfort levels.

10 steps to eating the Bulletproof Diet

1. Eliminate sugar

Sugar comes in many hidden forms, including fruit juice, sports drinks – even sauces and salad dressings. Even naturally-derived sweeteners like honey, maple syrup, and agave can mess with your blood sugar and make you fat.

This step comes first because eliminating sugar makes a massive impact on how you feel. Since sugar has the same addictive qualities as drugs and alcohol, giving it up early on makes every step after that easier. You don’t have to forsake your sweet tooth entirely. Simply switch to these Bulletproof-approved sweeteners instead.

2. Replace sugar with the right fats

Replacing sugary foods with healthy fats like grass-fed butter, ghee, Brain Octane Oil, avocado, cocoa butter, and olive oil reduces cravings and gives you more energy.

There are fats out there that trigger inflammation, making you weak and sick. Avoid bad fats like corn, soy, and canola oil and unstable polyunsaturated fats like walnut, flax, and peanut oil.

3. Switch to grass-fed meat and wild caught seafood

The Bulletproof Diet aims to keep toxins low, so the quality of your food matters. Choose pastured, grass-fed meat like beef, lamb, and bison. Pastured eggs, pork, chicken, turkey, and duck also make good clean sources of protein. Eat significant amounts of fish and other seafood, but make sure your fish is wild – never farmed!

For details on why the source of your food matters, read this article.

4. Remove grains and gluten

Wheat is a particularly important grain to avoid because of the many negative effects of gluten, a protein found in wheat and other grains. This category also includes corn, oats, barley, and other cereal grains. Here’s a helpful guide on going gluten-free.

5. Eliminate synthetic additives, colorings, and flavorings

Your food should be made of food. Avoid ingredients like aspartame, MSG, dyes, and artificial flavorings. Even “natural flavor” on the ingredient label is questionable. Hundreds of ingredients fall under the “natural flavor” category – some create havoc in your body. Know what you’re eating.

This Bulletproof Radio podcast episode is full of information on hidden toxins in your everyday life.

6. Eliminate legumes

Peanuts, beans, and lentils cause inflammation, especially if you’re sensitive to them. If you must have beans, soak, sprout (or ferment), and cook them yourself.

7. Remove all processed, homogenized, and pasteurized dairy

Most dairy products contain casein and lactose, two compounds that cause inflammation and digestive distress in many people. Grass-fed butter has much lower levels of casein and lactose because of the churning process, which removes the buttermilk from the butterfat. Most people feel a lot better removing milk, cheese, and other dairy products entirely, but if you want to keep some dairy products, opt for full-fat, raw dairy from grass-fed cows.

8. Switch to organic fruits and vegetables

Avoiding insecticides and herbicides goes a long way. Some plants have higher levels of residues than others. You can find a full updated list from the Environmental Working Group.

9. Cook your food gently, if at all

Smoking, frying, and grilling can damage the proteins in your meat and produce carcinogens that adhere to the surface. Best to cook your food slow and low, at or under about 320°F. Do not use microwaves or fry your food. Here’s an article detailing why high-heat cooking methods change the chemical composition of your food, plus a downloadable guide to the best and worst cooking methods.

10. Limit fruit consumption to 1-2 servings per day

Start thinking of fruits and vegetables as separate categories. Fruits, especially deeply colored fruits like berries, are packed with nutrients. The difference is, fruits contain a sugar called fructose that is more harmful to the body than table sugar. To get the polyphenols and nutrients from fruits without a fructose surge, choose low-fructose fruits like berries and lemons over higher sugar fruits like watermelon and apples.

Bonus tip: Enjoy your food.

Do I have to do all 10 steps at once?

Will implementing just a few of the Bulletproof Diet principles be enough to notice any difference?

Yes. Absolutely. You’ll be stronger, sharper, and happier by making even the smallest changes in the right direction.

But the more you do, the better you’ll feel.

For a comprehensive guide to Bulletproof-approved foods, print out this Bulletproof Diet Roadmap and stick it on your fridge.