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How to Eat Bulletproof on the Go

Tips for Staying Bulletproof On-the-go_map and coffee_header

If you subscribe to a clean, “restrictive” diet, like keto or Bulletproof, you know this common dilemma: It’s 11AM on your day off and you’re running errands when your stomach growls with hunger. You didn’t prepare food before you left the house – “Nah, I won’t get hungry” – so now you’re hangry, and with few good food options.

What do you do? Race to the nearest restaurant to try to figure out what’s keto on the menu? Or slog back home and prep a meal, losing precious “get stuff done” time? (And that assumes you’re even close enough to home that that’s an option.) All of this sound strikingly familiar? No sweat. Read on for simple solutions of how to stay Bulletproof on the go — so that you never go hungry again.

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Prep and pack snack ideas

Tips for Staying Bulletproof On-the-go_keys and phone with BP bites_Prep and Pack

Prepare travel-friendly snacks and meals in advance and stow them at work, in your car, and in your bag or purse. This will help you stay Bulletproof when your resolve is weak and hunger is strong. These simple snack ideas require very little prep. Eat them mess-free in the car or on-the-go.

  • Make hard-boiled eggs on the weekend so you have them for the week, or buy store-bought, boiled and peeled eggs that you can grab on your way out the door.
  • Wrap smoked salmon around avocado slices and pop into a bento box.
  • Make almond-butter-filled celery sticks.
  • Pack crudites likes baby asparagus spears, carrots, radish, zucchini and summer squash with guacamole, mayo or Bulletproof dressing for dip.
  • Wrap bacon, avocado, salmon and cucumber in lettuce for a sushi-like sandwich.
  • Keep beef jerky, almonds, cashews and macadamia nuts, protein bars, and high-quality dark chocolate on-hand for always-ready-to-eat snacks.

How to navigate restaurants on keto

Tips for Staying Bulletproof On-the-go_checking menu on phone_Navigating Restaurants

These general guidelines will get you through any dining out experience with five Bulletproof stars .

  • Always have the Bulletproof Diet Roadmap handy. Put the list in your wallet so you can refer to it if you have questions.
  • Check out the menu online and in advance. Nowadays, many restaurants not only feature an online menu, but some even include nutritional information. The restaurant, particularly if it’s a burger joint, might even have an app that allows you to “build your own” burger. There’s also always Yelp to read restaurant reviews, which will give you an indication of how healthy the fare is likely to be, and if the restaurant accommodates special requests. Speaking of…
  • Seek out keto- and Bulletproof-friendly restaurants. Great options are sushi joints, steakhouses, and restaurants serving salad bars and burgers.
  • Don’t be afraid to make special requests. You can always ask the waiter to prepare your meal gluten-free, low-carb, etc. It never hurts to ask and restaurants are often accustomed to making modifications.
  • Go a la carte. If you don’t see anything on the main menu that works for you, order several side dishes and make your own meal with options like Bulletproof veggies and white rice, or bacon if it’s breakfast time.
  • Pack your own seasoning and condiments. Restaurants can usually serve up plain veggies or pan-seared meat for you. Then you can add the flavoring of your choice, so you don’t have to suffer through a bland meal.
    • Fill a little jar with your Bulletproof sweetener of choice. Carry it in your purse or glove compartment.
    • Pre-mix your favorite Bulletproof spices and flavorings, so you can add them to meals you eat out.
    • Fill a travel vile with Brain Octane Oil, so you can add it to salads when you eat out.

    Traveling tips

    Tips for Staying Bulletproof On-the-go_roadtrip_Traveling Tips

    These days, there are lots of ways to travel and you don’t necessarily have to stay at a hotel and eat out every night. In fact, with AirBnb and the like, you could have your own home and cook in every night if you choose. Depending upon your travel scenario, the ease of adherence to your Bulletproof eating will vary. Though here are some simple steps you can take to make things easier on yourself – for the short or long haul.

    How to Follow the Bulletproof Diet Roadmap

    How to Follow the Bulletproof Diet Roadmap

    Have you ever started a diet and felt like you had to be perfect? Or you beat yourself up when you eat even a bite of something that is “off limits” or on the “not allowed” list?

    A lot of people feel this way, which is why most diets don’t work. The Bulletproof Diet is different.

    Thousands of people who follow the Bulletproof Diet report that it’s the easiest diet they’ve ever done. You get your fill of satisfying foods, You don’t get cravings you get with other diets, and you also enjoy flexibility that makes the Bulletproof Diet easy to incorporate into your life.

    Most diets either severely restrict the amount you eat, or they list foods as “allowed” or “not allowed.” Restricting your intake saps your energy, turns on the craving monster, and you start thinking obsessively about food.

    Why the Bulletproof Diet works and is easier to stick to

    Here’s How to Do the Whole30 and Be Bulletproof_woman cooking_diet

    Not allowing certain foods misses the mark in two ways. First, you may needlessly shun a food that works with your biology. The Bulletproof Diet acknowledges your individuality. Certain people react to a specific food, while others can eat it either in moderation or even all the time without a negative impact.

    Second, when the rules are too limiting, you’re more likely to give up or go on a binge. Sometimes even just knowing in your mind that you can have something on occasion gives you the strength to say no.

    The Bulletproof Diet Roadmap

    On the Bulletproof Diet, foods are on a spectrum. Some foods are great and you eat lots and lots of those. Some foods are okay for some people, not so great for others, and it’s up to you to pay attention to how you feel. A few foods will knock you down and you avoid those at all costs.

    The Bulletproof Diet Roadmap makes it easy, with a color-coded guide to foods that make you feel fantastic, foods that make you weak, and everything in between. You can get a copy for your fridge here, and if you here’s how to take it step-by-step.

    Here’s how foods are organized on the Bulletproof Diet Roadmap.

    Green zone

    Green zone foods do not trigger inflammation and do not affect your blood sugar. In the green zone, the toxin content is either super low or nonexistent.

    Yellow-green zone

    Foods in the yellow-green zone are great, too. Potential for inflammation and blood sugar effects are slightly higher than you have with green zone foods, but not enough to avoid or restrict them at high levels.

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    Yellow zone

    Just as with traffic lights, yellow means “caution.” Some people react to foods in the yellow zone, others don’t. Some people can have small amounts of certain yellow zone foods, while others can eat yellow zone foods with abandon. Or, a food can be in the yellow zone because it impacts your blood sugar.

    Once you’re in the yellow zone, true biohacking begins. This is when you pay close attention to what your body is telling you. Symptoms of a food sensitivity can range from feeling “off” to digestive distress to fatigue to rashes to brain fog. It’s your job to pay attention.

    Yellow-orange zone

    Yellow-orange is a caution zone just as with yellow, but the likelihood that the foods will cause inflammation or spike your blood sugar is a little bit higher than with yellow zone foods.

    Orange zone

    Orange zone foods have a confirmed negative impact on your body, and should be consumed rarely, if ever. If you indulge, give your body some time to recover by staying up in the green and green-yellow for a while.

    Red zone

    Nothing good comes from eating in the red zone. These foods most certainly leave you inflamed and weak, and even contribute to disease processes. Stay far away.

    It doesn’t get easier than that. Download the roadmap, eat in the green zone most of the time, experiment down to yellow, and see how your body reacts. Soon, you’ll have your very own personalized way of eating that is perfect for your biology.

    Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. Products sold on this website are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health. Bulletproof recommends that you consult with your healthcare providers regarding the diagnosis and treatment of any disease or condition.

    Dave Asprey is founder of Bulletproof, and creator of the widely-popular Bulletproof Coffee. He is a two-time New York Times bestselling author, host of the Webby award-winning podcast Bulletproof Radio, and has been featured on the Today show, Fox News, Nightline, Dr. Oz, and many more.

    The Ultimate Guide to the Bulletproof Diet

    The Ultimate Guide to the Bulletproof Diet

    You may have heard of the Bulletproof Diet before, but we’re here to give you the full rundown on what it actually entails. From its potential health benefits to how it works in collaboration with intermittent fasting, we’ll dive into the science behind this ketogenic style of eating.

    Most importantly, you’ll learn about the 10 core principles of the diet, which should empower and inspire you to make necessary changes to get on track. Need some guidance on how to get started with the Bulletproof Diet? We’re here to support you on every step of your journey.

    Table of Contents

    Benefits of the Bulletproof Diet

    Woman doing a plank.

    What you eat affects everything, from your digestion to your concentration to your ability to mobilize fat. Regularly consuming carbohydrates (especially sugar) doesn’t put us in an ideal position for sustained energy, focus or optimal fat burning.

    Luckily, the Bulletproof Diet does the exact opposite.

    By eating minimal carbs and using quality fats for fuel, your body will enter ketosis—a metabolic state that can provide several benefits, including more energy and less cravings. Keeping your insulin levels low will allow you to reap fat-burning rewards. Plus, ketones are an excellent source of sustained energy for your brain.

    That doesn’t mean carbs are completely non-existent on the Bulletproof Diet. Actually, it’s a variation of cyclical keto that allows you to strategically incorporate carbs to refill depleted glycogen stores. Ultimately, you can reap the rewards of being keto while still retaining the flexibility to adjust your macronutrient balance depending on your activities.

    Intermittent fasting and the Bulletproof Diet

    Woman drinking bottle of water after workout.

    Besides changing what you eat, changing when you eat can have a major impact, too. Rather than consuming calories throughout the day over the course of several meals, reducing your eating window can be a powerful tool that complements the Bulletproof Diet.

    How so? Intermittent fasting (IF) helps your body enter ketosis faster, and by breaking your fast with keto-friendly foods, you can take advantage of both the fat-burning and cognitive benefits. Experiment with different types of fasting protocols to find the right fit. You may be satisfied with one meal a day (OMAD), or you may prefer to have a few smaller meals during your eating window.

    Translation: There’s no one-size-fits-all approach to fasting, so find what works best for you and your schedule.

    How to follow the Bulletproof Diet

    Bulletproof Chocolate Collagen Protein used to make truffles.

    The Bulletproof Diet can be broken down into 10 basic principles—all of which support your ability to unlock your limitless potential. In addition to eliminating certain foods, the diet involves stocking your fridge and pantry with high-quality ingredients that’ll deliver the nutrients you need to thrive.

    If you’re ready to put yourself on a well-formulated nutritional path, here’s how to follow the Bulletproof Diet…

    1. Eliminate sugar

    The first step to eating Bulletproof? Cut ties with all forms of refined sugar. Although it tastes sweet, your body and brain don’t exactly benefit from its presence.

    Going overboard on sugar can lead to energy crashes and minor mood swings. [1] [2] However, that doesn’t mean you can’t satisfy your sweet tooth on the Bulletproof Diet. Alternative sweeteners like erythritol, monk fruit and stevia make low-glycemic baking a breeze. You can also use them to create sweet treats that don’t require an oven.

    2. Fuel up with quality fats

    Eggs made with Bulletproof Grass-Fed Ghee

    If you think of your body as a car engine, then you need to fill your tank with quality fats. Switching your primary fuel source from carbs to fats will provide sustained energy to power you through your day, help you feel fuller longer and keep your insulin levels stable. [3]

    When it comes to fueling up, MCTs (medium-chain triglycerides) are a staple of the Bulletproof Diet. MCT oil is a quality fat that can help increase ketone production and provide your brain with energy. Foods like avocados and whole eggs (don’t fear the yolk!) are also great ways to get in quality fats.

    Additionally, Grass-fed butter and Bulletproof Grass Fed-Ghee are ultra-versatile fat sources that can be used for everything from searing meats to roasting veggies. Plus, you can obtain quality fats from protein sources like beef, lamb and salmon.

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

    We all need protein. What we don’t need is to obtain it from low-quality sources. But between antibiotics and unsanitary living conditions, cows raised in feedlots don’t measure up to their grass-fed counterparts.

    Eating Bulletproof entails making the switch to high-quality, grass-fed beef, which has a healthier balance of fatty acids than grain-fed. [4]

    Seafood enthusiasts should also make the upgrade from farm-raised to wild-caught options. Environmental contaminants in farmed fish make them potentially harmful. [5] On the other hand, some wild-caught fish provide valuable omega-3 fatty acids and do not come with the same contamination concerns.

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    4. Eliminate synthetic additives, colorings and flavorings

    The Bulletproof Diet is all about keeping it real. Eliminating foods that have additives, preservatives and other synthetic substances is a must if you want to put your body in the best position to thrive.

    Focus on fueling up with nourishing foods that don’t come with a long list of hard-to-pronounce ingredients and fake substances. Be mindful of every ingredient—even foods that seem “healthy” on the surface may contain ones that can still be questionable.

    5. Steer clear of beans and legumes

    While fiber is important for maintaining a healthy gut, don’t look to legumes or beans for support. Both contain anti-nutrients (phytates, oxalates and lectins) that make them poor fits for the Bulletproof Diet.

    It might be tough to bid adieu to beans and legumes, but you can turn to other sources to obtain protein and fiber. Ultimately, your body will thank you for steering clear of anti-nutrients and finding other ways to get protein and fiber in your diet.

    6. Be selective with dairy

    Preparing iced latte with cream.

    Many dairy products contain casein and lactose—two compounds that can contribute to gastrointestinal (GI) distress. As such, the Bulletproof Diet takes a selective approach with this potentially problematic food group.

    If you can tolerate dairy, stick to full-fat, raw dairy products from grass-fed cows. If dairy gives you trouble, go for alternatives that won’t lead you to feel bloated and uncomfortable. Swap out regular milk for a coconut-based version so you can easily create smoothies and other recipes with zero dairy-related worries.

    7. Say goodbye to grains and gluten

    Going gluten- and grain-free is a sound way to take care of your gut health. The Bulletproof Diet tries to keep digestive issues at bay by removing gluten and grains from the equation. This includes corn, oats, barley and wheat—all of which are carb-heavy and contain anti-nutrients that can interfere with the absorption of nutrients.

    Another reason to stay away from grains and gluten? They can contribute to inflammation in the body, including initiating a pro-inflammatory immune response. [6] Eliminating them from your diet and making gluten- and grain-free versions of your favorite dishes is how you stay Bulletproof.

    8. Switch to organic fruits and vegetables

    Woman holding strawberries in her hands.

    Just because you eat fruits and vegetables doesn’t mean you’re doing your body good. After all, the majority of non-organic produce sold in the United States contains residues of potentially harmful chemical pesticides. In fact, the Environmental Working Group puts that figure at nearly 70%! [7]

    Instead of taking a chance with your fruits and veggies, choose organic options so you can consume them with confidence. Take a trip to your local farmers market to find fresh, pesticide-free produce. Not only will this benefit you, but it will also support the hard-working farmers in your community.

    In addition, the Bulletproof Diet goes one step further by paying attention to anti-nutrients in plants that may not benefit your body, including phytates, lectins and oxalates. And while some people can handle nightshades like tomatoes and onions, that category of plants can be problematic for others.




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