When you use the Bulletproof Diet Roadmap to dial in the Bulletproof experience for the first time, you’ll feel amazing every day and get back the energy you remember from when you were a kid.
The Bulletproof Diet Roadmap contains everything you need to know to get started on the Bulletproof Diet on a single page you can print out and put on your fridge.
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The Bulletproof Diet lets you:
- Lose weight with zero hunger and zero cravings ever
- Feel your brain at its full power every day
- Have more energy and willpower than you ever thought possible
(Want the full-sized color poster to put on your fridge? Get the roadmap mailed to you here.)
The whole idea is that no matter what you eat, it’s somewhere on the Bulletproof Diet Roadmap. Many diets create an all-or-nothing mentality that can make you feel deprived and create guilt when you don’t follow the diet perfectly. That approach can create a negative relationship between you and food, and it can also lead to binges, crashes, etc.
Diets that create guilt and feel restrictive aren’t sustainable. That’s why Bulletproof presents foods on a spectrum. Whether you are getting maximum benefits by eating anti-inflammatory, nutrient-dense foods from the Bulletproof region (green), eating suspect foods that are questionable but probably okay now and then (yellow), or eating foods the kryptonite region (red), you’ll know where you stand, and you’ll be able to predict how the food you eat will make you feel and perform.
For most people, the more foods you eat from the green region, the better you’ll feel. Just knowing where you are – and knowing that you don’t have to eat perfectly every single day – will help you succeed. This diet focuses on building a strong, functional body. Losing weight is just a side effect that happens when your body is working as well as it can.
What Is The Bulletproof Diet?
The Bulletproof Diet tells you the right amount of food and the right type of food to eat – plus when to eat it and how to cook it. The Bulletproof Diet is based on high amounts of healthy fats, moderate amounts of high quality protein, and tons of organic vegetables eaten at the right time in order to create unbelievable levels of energy and weight loss.
The Bulletproof Diet Roadmap teaches you how to choose foods that provide the most energy and the most vitamins, yet contain the least amount of performance-robbing, inflammation-causing anti-nutrients and toxins.
You don’t have to buy the book or any of these products to start, but they’re here to help. It’s a great idea to pick up a copy of the New York Times bestselling book The Bulletproof Diet to get the nuances and all the science behind the diet, but this information is so important that I’m giving it way for free here.
Because when our brains work better, we’re all nicer to each other. By avoiding foods that make you weak and eating well, it really does make the world a nicer place.
How To Eat Bulletproof
Target 50-60% of calories from healthy fats (this is easy and tastes good), 20% from protein, and the rest from vegetables.
Using the roadmap is simple: eat the stuff in the green zone and watch what happens. No calorie counting. No measuring. Just eat until you’re satisfied and enjoy the benefits of eating good food: feel your brain, body, and hormones re-awaken, effortlessly lose weight, and gain muscle with little or no exercise.
The Bulletproof Diet looks related to paleo, primal, or caveman diets based on what our ancestors probably ate. There are certainly similarities, but the Bulletproof Diet’s approach to nutrition is slightly different from that of a paleo-style diet. The Bulletproof Diet arose from research into biochemistry and human performance. For example, it doesn’t shun supplementation just because cavemen didn’t supplement, and it doesn’t promote all the foods our paleolithic ancestors likely ate. For that reason, the Bulletproof Diet overcomes some of the problems that can arise from long-term paleo dieting.
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The Bulletproof Diet Is Science-Based
Here at Bulletproof we make it a point to back every article on the website with peer-reviewed scientific literature. References are available at the bottom of articles, unless there are direct links to studies in the article body.
Be skeptical! If a statement seems unlikely to you, go down to the references and read the studies backing it yourself. Have a question or clarification? Leave it in the comments, or head over to the forums and post it there. Bulletproof has a vibrant community of smart and curious people. Just check out the posting guidelines and keep it classy.
Click below for a list of studies backing the Bulletproof Diet. The list is by no means complete, but it’s a solid selection of research. Enjoy!
Click to read a list of references.
The Bulletproof Diet is what I distilled from consuming countless thousands of research papers online, spending more than 10 years working with some of the world’s top health and nutrition researchers, reading over 150 nutrition books, and self-experimenting for 15 years.
Every few months, I update the Bulletproof® Diet with the latest findings from research and experimentation, usually by shifting recommendations slightly in one direction or another or adding new foods. This is the 2014-2015 version of the Bulletproof diet featured in The Bulletproof Diet book.
This is a snapshot of some of the studies behind the principles of this diet – the Bulletproof Diet book contains hundreds more. It is always being updated as new research becomes available.
Cereal grains contribute to nutrient deficiencies, autoimmune disease, impaired digestion, and contain opioids which make them addicting. (1)
Switching from refined grains to whole grains causes zinc deficiency. (2)
Diets high in grain fiber deplete vitamin D stores. (3)
Brown rice (not white) prevents protein digestion and lowers nitrogen balance (a marker of muscle retention). (8)
Gluten and other grain proteins dysregulate the junctions between intestinal cells and increase cancer risk. (9)
80% of long term vegans are deficient in vitamin B12, which is needed for proper mental function.(10)
50% of long term vegetarians are deficient in vitamin B12. (11)
B12 deficiency causes dementia, cognitive impairment, depression, and degenerative mental disorders.(12)
Kids who eat a vegan diet can be deficient in B12 and have impaired brain function. This reverses when they start eating animal products. (13)
The longer an animal is fed grains, the fewer nutrients end up in its meat and other products it produces. (27)
Eating grass-fed meat boosts omega-3 levels more than can be explained by the amount of omega-3’s in the meat (grass-fed meat is better than omega-3 supplements). (28)
A lower ratio of omega-6 to omega-3 fatty acids reduces inflammation and protects against disease. (29)
Saturated fat is not associated with cardiovascular disease. This is supported by almost every high quality observational study ever conducted (not that this really matters, since it’s observational data). (30) (31)
Saturated fat does not raise cholesterol levels over time. (32)
To get all the micronutrients your body needs from the USDA (DASH) diet, you would have to eat 33,500 calories a day. (37)
Vitamin D affects over 1000 genes in the human body. (38)
Magnesium deficiency exacerbates insulin resistance. (39)
Eliminating artificial colorings and food allergens improves ADHD symptoms. (40)
Learn More About How To Eat – And Be – Bulletproof:
This diet has helped countless people, and the new Bulletproof Diet Book goes into the scientific detail behind why it works so well for so many people. There are tons of free resources on the BulletproofExec blog and the Bulletproof Radio podcast, so feel free to poke around and check everything out:
- Click here for a step-by-step guide to eating the Bulletproof Diet.
- Check out the iTunes top ranked Bulletproof Radio podcast here.
If you’re one of the people who has benefitted from going Bulletproof, please post a comment here!