Bulletproof Rapid Fat Loss Protocol: How to Lose Fat Way Faster Than You Should
By: Dave Asprey
The best way to lose weight on the Bulletproof Diet is with Bulletproof Intermittent Fasting. But if waiting for results just isn’t your thing, you can use this Bulletproof Rapid Fat Loss Protocol – but only if you are currently significantly overweight or obese, and you have healthy, functioning kidneys and liver. However, you need to understand that your body stores toxins in fat that your liver couldn’t excrete, so when you lose weight very rapidly, those toxins are released and can make you very sick. This Bulletproof Rapid Fat Loss Protocol helps you avoid any side effects from this toxin release, so it’s important to follow the plan carefully.
In a nutshell: the plan uses 6 days of ketosis – when your body burns fats for energy – followed by 1 day of carbohydrate loading along with constant toxin binding supplements to help your body get rid of the released toxins. This protocol isn’t low-calorie, and you don’t run the same risk of causing metabolic problems that you do when you follow a low-calorie diet.
Being fat sucks.
It’s bad for every part of your body. Your body is actually breaking down, your relationships suffer, your brain doesn’t work right, your joints hurt, you lose muscle, and you just don’t look good in the mirror. Conventional wisdom says you should start cutting fat and calories and run on a treadmill for an hour a day. Then you’re made to feel as if it’s your fault because their advice doesn’t work.
After living this for years when I weighed 300 pounds, I know how frustrating this can be. Luckily, losing fat doesn’t have to be that hard.
In an earlier post, you discovered how to increase muscle growth, brain function, and longevity with regular Bulletproof Intermittent Fasting. Now, you can learn how to lose massive amounts of fat with the Bulletproof® Rapid Fat Loss Protocol.
A Word of Warning
It’s a safer and better idea to just use Bulletproof Intermittent Fasting and the Bulletproof Diet to lose weight. It falls off faster than you’d think – 30-40 pounds in 6-8 weeks is reasonable for people with at least 60lbs to lose. But for some people, 6 weeks is an eternity, and they’re going to lose weight NOW whatever it takes. Your body stores toxins in your fat, including unoxidized substances that your liver didn’t have energy to oxidize for excretion, as well as heavy metals and pesticides. (We confirmed this via direct assay as a part of an immunology lab testing company I helped to found.)
Very rapid weight loss will release those toxins, and this can make you very sick. It can even kill you. If you’re not set up to oxidize, bind, and excrete those toxins, when you melt the fat, those toxins will harm your tissues again, including your liver, kidneys, and brain.
I built this protocol for people who simply won’t take my advice to be patient and eat the Bulletproof Diet while using Bulletproof Intermittent Fasting. It uses biohacking techniques I pioneered on myself to reduce – but not eliminate – the risks of rapid fat loss. It prevents the metabolic harm and brain fog that come with very low-calorie diets (or multiple day fasts), and it does everything I can think of to maintain health in the face of additional toxins. This is also not intended for people who are already fairly lean (10-14% body fat). It is designed for obese and severely overweight people who want to lose fat as fast as possible.
See your health care provider before and while you do this, and get your liver enzymes and kidney function tested as we recommend below. If your liver or kidneys are already stressed, you need to fix that before using this protocol. Stick to the Bulletproof Diet, enhancing metabolism, and removing toxins in that case.
Bulletproof Rapid Fat Loss Protocol
Goal: Lose as much fat as possible as fast as possible.
The Rapid Fat Loss Protocol combines a modified cyclical ketogenic diet with mTOR stimulation, mitochondrial optimization, and ongoing toxin binding. The result is rapid fat loss with fewer – or no (we think) – metabolic problems associated with VLCD (very low-calorie diets). It will combine a 6-day ketogenic phase using Bulletproof Coffee, followed by a 1-day high carb re-feeding.
This is the exact same protocol I used to melt 75 pounds of fat off of one of my clients – in 75 days. You’ll learn about that story in a post soon.
Step 1: Eat Bulletproof and Test Yourself.
It is best to eat a strict Bulletproof Diet for at least a week or two beforehand to store extra nutrients. This also helps reset your hormonal status if you’ve been yo-yo dieting. You don’t have to do this, but it’s a good idea. You may find that eating The Bulletproof Diet is enough of a stimulus for weight loss, and that fasting is unnecessary. You also need to get used to digesting fat if you’ve been on a low-fat diet.
Testing: Test your liver enzymes, vitamin D levels, and blood lipids before the fast. These tests will be taken again after the fast. Go to your doctor if you feel really unwell at any time during this process.
- Liver & kidney function
- Vitamin D Levels (25OHD) while you’re at it
- Blood lipids
Step 2: Drink Bulletproof Coffee
Bulletproof Coffee is a mix of brewed Upgraded Coffee Beans (or other beans that meet the standards for toxins defined on the blog…about 92% of beans have toxins in them that affect your weight loss), grass-fed butter, and Brain Octane Oil. You can find the complete recipe here.
Adding an extra tablespoon of Brain Octane or Upgraded XCT Oil increases thermogenesis and ketone formation. (careful – if you’ve never had MCT oil, work your way up. Too much MCT oil can give you the runs. People who eat it normally, or who eat coconut oil, have no problems.)
Drink as much Bulletproof Coffee as you like in the morning, subject to your caffeine tolerance. Do not eat anything else during the day – only about 500ml or less of Bulletproof Coffee. You can have another cup before 2:00 PM if you get hungry and the caffeine is not a problem. No coffee after 2:00 PM so you can sleep. Drink lots of water, always with a pinch of pink Himalayan salt in it (don’t waterboard yourself, just remember to stay hydrated). If you hate coffee or you’re caffeined out, you can use green tea. Or just eat some butter with pink Himalayan salt sprinkled on it. Just eat no protein and no carbs.
You will continue this process for five or six days. Then (see step 3) you have a food day.
The fat on this program makes you feel MUCH better than you do on a fast or a low fat diet. Most people can continue to work (in office jobs) at normal levels. In fact, most people feel like rock stars, with even more energy than normal. This is not a diet to use while you’re working out excessively, although a short workout once a week right before you eat will help.
This might seem extreme, but remember that you won’t be short on calories, you won’t get cold, or stupid, or cranky like you do on a low-calorie diet. You’re just firmly telling your body that if it wants to survive (trust me, it does), then it has to learn to burn fat VERY well.
You probably will need to take a capsule of Betaine HCL, a digestive aid, with your coffee to help your body digest and emulsify the fat you’ll eat.
Step 3: Supplement
- Vitamin D – For vitamin D, take 1000 IU per 25 pounds of body weight. Adjust this dose based on your lab results. Target 70-90. Get your full dose of vitamin D with Vitamins A-D-K.
- Magnesium (500 mg) and Potassium (200 mg) at night. A good alternative to capsules is Natural Calm.
- Krill oil – 1 capsule each day (with your Bulletproof Coffee).
- Vitamin K – 2000 mcg of vitamins K1 and K2. Get your full dose of vitamin D with Vitamins A-D-K.
- Unbuffered Vitamin C – 1-2 grams (or more) every 8 hours.
- Glutathione Force (2 capsules) away from other fat, twice per day (this is very important for liver function).
- Branched Chain Amino Acids (BCAAs) – (5 grams) twice a day.
- Coconut Charcoal – 2-10 capsules 2-3 times a day. Take these away from other supplements or drugs, as charcoal binds all toxins, including pharmaceuticals. Too much is constipating.
- Pink Himalayan salt – 1 tsp in the morning in a large glass of water (if it gives you diarrhea, reduce to 1/2 or 1/4 tsp). This gives you a small burst of energy in the A.M. Repeat the pink Himalayan salt throughout the day if it tastes good or makes you feel better. At least a pinch in each glass of water is important for electrolyte formation.
- If you ever feel tired or weak, take up to 10-20 grams of L-Glutamine. Do not exceed 40 grams in a single day.
A sample day might look like this:
6:00 a.m.: Wake up.
- Drink Bulletproof Coffee
- Vitamin D3
- Betaine HCL capsule
- 5 grams of BCAAs
- 1 gram of vitamin C
- 1 capsule of krill oil
- 1 capsule of vitamin K2
- 2-4 capsules of Coconut Charcoal (taken away from other stuff)
- 20 grams of L-Glutamine
- 1/2 cup of Bulletproof Coffee with a betaine HCL capsule
- 5 grams of BCAAs
- 2-4 capsules of activated charcoal
- Eat some butter (your body will tell you how much, at least 1 tbs) with a betaine HCL capsule
- 500mg of magnesium
- 200mg of potassium
What to Expect
You will feel hungry sometimes, but you can eat more fat if you do. The first three days, you may need L-glutamine. If your body is really toxic, you may feel headaches or like you got the flu. It passes in a couple days. If you need painkillers, go for aspirin, NEVER Tylenol. Tylenol will hurt your liver and make it hard to detox because it depletes glutathione.
Then, expect to feel really good, to not miss food, to have great energy, and for it to not be that hard to stick to.
You will find that you lose up to 8 lbs quickly, which is your glycogen (and water) going down. Then you will plateau for a few days. I recommend you weigh-in only once per week, which will stop the emotional ups and downs. The mirror is your scale the rest of the time. The weight will come off in chunks after that. Nothing for a couple days, then sometimes 3-5 lbs in one day. It just keeps happening. But the mirror never lies.
If you feel really unwell, stop the program, and call your doctor. Protocols like this one have been in use for a while (without the mTOR from coffee or the detoxing agents, which are 100% Bulletproof additions) with good safety.
Now the fun part…
Step 4: Re-Feed after at least 5 days of eating only fat
Over the past five or six days of this protocol, you’ve been in deep ketosis and burning only fat, but you haven’t had to be particularly calorie restricted. In order to reset leptin levels and prevent a large drop in energy levels, you need to re-feed. Contrary to our normal recommendations, you need to pound down the carbs. When it comes to normalizing leptin levels, fat has no effect, while carbs are going to send them sky high.
This is not a “cheat day.” This does not give you license to drown yourself in sugar and frankenfoods. That will set you back several days. You need to eat as many sweet potatoes and other Bulletproof starchy tubers as you like. Eat a large amount of grass-fed meat, pastured eggs, and wild seafood for protein.
Don’t think going low-carb on the overfeed day is going to improve the results. It will make them worse. You do not need to avoid fat, but you do need to work on making sweet potatoes, yams, and white rice the bulk of your diet for this one day. You can drown your sweet potatoes in butter or not; it doesn’t matter as long as you eat the potatoes. It’s important to choose glucose based carb sources like sweet potatoes and Taro over fruit. Fructose is 10-20% more lipogenic (fat forming) during overfeeding than glucose.
The re-feed occurs one out of every 6 or 7 days. Most people choose to fast for 6 days and save one day of the weekend for their re-feed day.
What to Expect
You will relish the day and you will eat like a king (or queen). You’ll sleep really well. When you wake up, you will have some water weight, and may gain a pound or two. Don’t worry, you shouldn’t have weighed yourself. Go back on the coffee and keep it up. Stop the program if you feel really unwell and call your doctor if necessary.
Step 5: Retest
Take the same tests as you did before the protocol. Your HDL will probably be higher. Your LDL will probably be higher – sometimes sky high – which is normal as you’re metabolizing years of toxins stored in your body. They drop over time but will not be excessively low. That’s not good for your brain or your hormones.
How long do you continue this process?
Until you’ve lost your desired amount of fat mass. Most people can reach 10-14% body fat on this protocol without a problem.
What if you don’t need to lose fat?
Bulletproof Intermittent Fasting is a perfect way to take advantage of the health benefits of intermittent fasting for people who don’t feel good skipping meals. It allows you to maintain your mental performance while reaping many of the benefits of intermittent fasting.
Starving yourself on low-calorie diets is bad for you, but intermittent fasting supercharges metabolic health, fights cancer, improves blood lipids, and makes your brain healthier. Don’t believe it? Read on…
In rats, fasting increases lifespan (PDF).
Intermittent fasting is better than caloric restriction in improving metabolic syndrome in overweight women.
Fasting is better than caloric restriction for fighting cancer in mice.
Intermittent fasting extends life in almost all species.
Fasting increases autophagy which increases cell health.
Intermittent fasting decreases oxidative stress and increases cellular stress resistance (IF makes you more resilient).
Maybe most importantly, intermittent fasting increases neuronal plasticity and neurogenesis (brain health).
It’s obvious there are serious benefits to be had from intermittent fasting. The problem is some people don’t feel well skipping meals. As with everything, there’s a way to hack this problem.
A study published in the American Journal of Physiology found that carbohydrate restriction was one of the main reasons intermittent fasting works. You can get many of the benefits of intermittent fasting just by limiting carbohydrate intake.
Bulletproof® Intermittent Fasting takes all of this information and applies it in a simple way for you to become more powerful. This method can be used for both fat loss, life extension, and as you’re going to read in another article: mental performance.
If you plan on trying this Bulletproof Rapid Fat Loss Protocol, please leave a comment or let us know the results you achieve. But remember – you can lose the weight on just the Bulletproof Diet.
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