The Bullet Proof Diet at a Glance

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I have played around with a lot of eating plans over the years to try to find one that makes the most sense as to how the body works as well as being feasible for most people to do. I have tried the blood type diet, the plan, the whole 30 to mention a few. I like various components of all of these plans but I was really looking for something that explains scientifically WHY the eating is structured a particular way. The eating plan I chose for the first 21-day challenge of the year is based off of Dave Asprey’s Bullet Proof diet. Using myself as a guinea pig for most things I come across, I can relate to Dave and his quest for something that not only works, but is sustainable across the long term, and doesn’t leave you hungry, irritable, or spending your entire day prepping foods. The basics of the plan are as follows:
Veggies: 6-11 Servings (up to 20% of your calories) Oils / Fats: 5-9 Servings (50-70% of your calories) Protein: 4-6 Servings (up to 20% of your calories) Fruit or Starch: 1 serving AT NIGHT (up to 5% of your calories)
There are two options for this 21-day Challenge:
  1. The Simple Bullet Proof Diet Option:
  2. Intermittent Fasting
Depending on how you have been eating up to this point, both of the options will give you sufficient fat loss results. The intermittent fasting option is great for those who aren’t big breakfast eaters and want a more rapid fat loss approach. Intermittent fasting DOESN’T mean that you starve yourself or you get any fewer calories in your day. You still get to eat until you are full. You simply have a 6-hour window for your food intake during the day. The Simple plan follows your three basic meals per day, structure. What makes up a serving? These are USDA determined serving sizes. While eating on the 21-challenge, use these recommendations as a guide for ratios. Eat until you are satisfied, listen to your body, and adjust amounts in these ranges. What about calories? There is no target quantity of calories by design: as long as your diet is made up of the challenge approved foods, the body will match calorie intake and energy used until optimal weight is achieved.
When to eat: SIMPLE PLAN: The simple bulletproof diet plan, which is designed to reduce body fact, enhance mental performance, and prevent disease, while leaving you satisfied and energized. Eat when you are hungry, stop when you are satisfied, and try not to snack. Your target is to get 50-70% of your calories from healthy fats, 20% from protein, 20% from vegetables, and 5% from fruit or starch in the evenings. For optimal results, eat the majority from the green portion of the food chart and limit fruit and starch consumption to 1-2 servings per day. Eat your fruit or starch in the evenings to avoid high triglyceride levels and increase your quality of sleep.
INTERMITTENT FASTING The intermittent fasting plan is designed as a to allow you to lose more fat while increasing mental focus and energy, without food cravings. You start your day with a cup of Bulletproof Coffee in the morning to give you healthy fats, energy, and increased brain function. Then your food consumption is in a 6-hour window. For example, at 12 - 6pm, 1 - 7pm, or 2 - 8pm depending on when you prefer to eat your lunch and dinner. Your target is still the same as the simple plan: to get 50-70% of your calories from healthy fats, 20% from protein, 20% from vegetables, and 5% from fruit or starch. For optimal results, eat your majority from the green portion of the food chart and limit fruit and starch consumption to 1-2 servings per day. Eat your fruit or starch in the evenings to avoid high triglycerides and get better sleep. If you are interested in signing up for our 21 day challenge starting January 18th, click here to find out more information!
Elise Matthews



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