I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen. As an Amazon Associate I earn from qualifying purchases.
While Bulletproof Coffee has been popular for some time, it’s less commonly used, but an effective tool, to support the process of intermittent fasting. Enjoy this Keto, Low Carb, Paleo and GAPS recipe that allows you to lose fat and gain energy! Just 3 ingredients and five minutes of prep time provide a satiating breakfast and heightened performance for your day’s goals.
How Intermittent Fasting with Bulletproof Coffee works
The basic principle of intermittent fasting is this: After 12 hours of holding on to fat, the body allows it to be released. By skipping one meal, or in this case enjoying Bulletproof Coffee for breakfast, a longer fast of 16 to 18 hours gives the body 6 hours to usher out fat and cleanse the liver.
Our digestive system rests during the fast, which allows the body to remove fat cells and toxins!
As Tom Cowan says in his article for the Weston A. Price Foundation, “…in those final six hours you are creating an anti-inflammatory, anti-insulin and glucagon-rich environment. It’s probably the best anti-aging strategy you can adopt.”
Cowan continues by saying that caffeinated coffee (with a Bulletproof-style preparation) does not alter the hormonal process of intermittent fasting and may even help it.
Benefits of Bulletproof Coffee
Depending on your health goals, Bulletproof Coffee can have several benefits:
- Increased energy levels throughout the morning and day
- Hunger prevention
- Improved mental clarity and focus
- Keeps the body in ketosis
- Extends intermittent fasting
- Can help reduce inflammation
Bulletproof Coffee recipe
The recipe that follows is the “cleanest” version of bulletproof coffee, specifically designed to aid intermittent fasting. This recipe does not contain any sweeteners, any cocoa, any additional flavorings or milk.
Yet, it’s delicious and yes, you can even make it with decaf.
If you’d like to try Bulletproof Coffee with flavor and nutritional variations, see 10 Bulletproof Coffee Add-ins.
Basic Bulletproof Coffee
Equipment
Ingredients
- 1 12 ounce cup hot coffee decaf or regular
- 1 Tablespoon unsalted butter or ghee, grass-fed (make sure it's unsalted)
- 1 Tablespoon MCT oil or coconut oil (also see Recipe Notes for source)
Instructions
- Place hot coffee in blender.
- Add unsalted butter and MCT oil. Put lid on blender.
- Use caution when blending hot liquids. Start on lowest speed.
- Blend 12 seconds, increasing speed to medium.
- Serve.
Notes
Find great MCT oil here.
Nutrition
Why Bulletproof Coffee is allowed with Intermittent Fasting
Bulletproof Coffee is used during Intermittent Fasting because its ingredients increase satiety.
But, are the calories too high in Bulletproof Coffee to allow fasting to continue?
To address that concern, let’s look at what’s happening with insulin levels during the fasting period and see if fat stops that process.
Fat intake and insulin production
Insulin levels, in general, rise in order to metabolize carbs and protein.
Coffee with added milk and sugar, therefore, is not acceptable for Keto or IF.
Coffee with milk and sweeteners causes insulin levels to spike and then drop.
Coffee with added fat, as found in Bulletproof Coffee, keeps insulin levels stable and low. (source)
The originators of Bulletproof say this:
Like ketosis, one of the ways fasting works is because it keeps insulin levels low enough to keep your body in a fat-burning state. Carbs and protein require insulin in order to be digested. However, fats like butter, coconut oil and MCT oil don’t cause insulin levels to rise … Bulletproof Coffee keeps you satisfied and full without switching on digestion. (source)
While fasting with zero calorie intake, a process called autophagy occurs — when the body is able to clean up and repair itself.
Bulletproof Coffee extends this benefit, but does lessen or interrupt it slightly. (source)
But, for many, the benefit is greater than the small compromise to the fast, which is why Bulletproof is still allowed during Intermittent Fasting. And, doctors like Dr. Cowan believe the fat in coffee may actually help the IF process:
The only thing you can have—which does not seem to interfere with the hormonal situation and maybe even helps—is any kind of caffeinated beverage like coffee or black tea with pure fat in it like coconut oil or ghee.
For me, this satisfying cup of coffee allows a longer fasting period before I need to fully break my fast. Perhaps the fact that I can feel the benefit with more energy and better detoxification is evidence enough.
Autophagy reduces inflammation and supports the immune system
This article wouldn’t be complete without mentioning one final benefit of Intermittent Fasting: Autophagy that occurs during fasting reduces inflammation and supports the immune system. (sources 1, 2, 3)
If coffee or decaf coffee agree with you, and the Bulletproof version of either helps you feel satiated for longer, this extended fasting period allows your body to continue to take out the trash, recognize invaders and refine its defenses!
You may also consider Bulletproof Tea.
Lindsey Dietz says
I actually have tried IF. It was years ago, In 2012-2013, I think? I did it the WRONG way by having just caffeinated coffee with stevia in the mornings, and it crashed my adrenals. This is a much better way! And I’d definitely do decaf!
Megan Stevens says
I’m glad there’s more information now about how to do IF, and I appreciate you sharing your experience. IF is not for everyone, for sure. We sure need to take care of our unique bodies. Yay for decaf!
Tessa@ Tessa the Domestic Diva says
This would be easy for me…since doing a more keto-ish style diet, I am not hungry in the morning until late…so a coffee like this would help push me to 11 or 12 for lunch!
Megan Stevens says
Yay, that’s how I feel too.
Leslie-Anne says
I love bulletproof coffee exactly this way! I think it’s incredibly delicious without extra flavouring. I haven’t intentionally intermittent fasted but I often don’t eat until midday because I find my system is happier that way!
Tam says
Can you drink it twice during your fasting period?
Megan says
Yes, you can. Often times folks sip on the their bulletproof all morning, so no problem having it twice.
Douglas Morton says
Good thing cyz I need that second cup to keep me fueled!! Was just wondering this as I was scrolling through questions!! Thankyou for this info!!
Janet Webber says
Since I started the bulletproof diet my IC has been worse. 🙁 I’m not sure what’s triggering it. I absolutely love bulletproof coffee but have given it up to see if it helps. Not seeing a big improvement yet… so am thinking of the food intolerance test you suggested. I have been upping my coconut/MCT and olive oil intake so if I was intolerant of fruit, I guess that may be why? Thanks for sharing your story with us Megan. 🙂
Megan Stevens says
Hi Janet, yes, the fruit could certainly explain the issue. As you probably read in the IC post, 50% of those with IC are intolerant to fruit. Also, coffee is a known aggravating factor for IC, so coffee itself may not be a good idea right now. Either way, the evaluation from Dr. Zeff is invaluable. Much love. 🙂
Janet Webber says
Thanks Megan! ❤️
Nicola Terranella says
I have been doing intermittent fasting for almost a year now. One of the big benefits for me is that it has helped curb my appetite and get me more comfortable with hunger. I have recently started doing bulletproof coffee as part of my fasting. It allows me to fast for longer. And it really delicious. I am gearing up to do a keto diet come spring time. I also want to do the bulletproof diet. I just got the book and love it so far.
Megan Stevens says
Great, Nicola! Thanks for sharing your experiences. 🙂
Rebekah says
So if I generally eat beween 3pm and 8 pm, I can have bpc In the am around 8 am And stay in a fasted state ? My fear is the butter would take me out of a fasted state
Emily @ Recipes to Nourish says
I haven’t tried intermittent fasting for the same reasons that Raia listed but I’d like to one of these days. Although for about 6 months I was sort of doing intermittent fasting by not eating for 12 hours, but I’ve never done the drink like this.
Megan Stevens says
Yay for pregnancy and nursing!! xo!
Canadiangirl says
This is most interesting! My current daily routine has 15 hours between dinner and breakfast already. I think I’ll try having bulletproof coffee at breakfast time and postponing eating to lunch, taking me to the 18 hours. I made bulletproof coffee when it first came out and really enjoyed, so it will be nice to get back to it!
Megan Stevens says
Oh wonderful! It’s great when it works so well into one’s current eating schedule. I hope you enjoy the practice and bulletproofs again!
melissa says
I just started Keto diet and BPC fasting, not sure if I am eating enough during day, as I have no Cravings. smiles. Any advice
I live in Ontario what about you.
Raia Torn says
Some day when I’m not always pregnant or nursing I’m definitely giving intermittent fasting a try!
Megan Stevens says
Raia, I think pregnant and nursing are the BEST!!! So don’t hurry. IF can wait! So happy for you!!!
Joni Jessica says
I’ve always wanted to make bulletproof coffee! Now I finally have the right measurements, thank you!
Megan Stevens says
You’re welcome. Good, so glad it’s helpful. Enjoy that lovely cup!
Christina Nesbitt Shoemaker says
I’ve never tried intermittent fasting before! I need to read up on it! Your coffee looks perfect! <3
Megan Stevens says
Thanks, Christina!
linda spiker says
I bulletproof my crio bru and practice IF. I LOVE it!
Megan Stevens says
Great, Linda! Thanks for sharing!
Mira Fioramore says
I love this! Do you think it would work with hot chocolate too or other drinks or just coffee?
Juletta Davidson says
I don’t like butter. So, can I use the HWC in place of the butter?
Megan says
Hi Juletta, one of the reasons bulletproof recipes use butter is that it has different nutrition than cream AND it blends in and BECOMES creamy! 🙂 It’s kind of the amazing magic of bulletproofs! So, you can use cream, but that’s a different drink. I recommend you try bulletproof with butter and see what you think. Thanks for the great question!
Beth A Borchers says
Heavy cream was my question….I love heavy cream in my coffee and was wondering if adding it ruins the effect of IF?
Megan says
Hi Beth, great question. The creator of Bulletproof Coffee, Dave Asprey, says this: “The glorious effects of drinking Bulletproof® Coffee, like better brain function, increased energy, and normalized weight, can be canceled out when you add things like cream, milk, nut milk, sugar, and honey. Each of these foods changes insulin response, stops autophagy, or causes inflammation. These physiological/biochemical changes in your body lead to a foggy brain, hunger, and fat gain.” https://blog.bulletproof.com/bulletproof-coffee-mistakes-butter-coffee-fatty-coffee-and-more/
Darek says
But having mct oils and/or butter gives fat / calories thus breaking the fast.
Megan says
Hi Darek, you might enjoy this article: https://www.westonaprice.org/health-topics/couch-potatoes-marathon-runners/ I didn’t go into the details about how and why in this post, because it’s been talked about in other articles I’ve written; but basically bulletproof coffee is the one food/drink that can actually assist the body with fasting goals. Here’s another good post too: https://blog.bulletproof.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/ Thanks for the question!
Amy says
Can we have 2 cups of coffee? One with butter and oil, and the other with just heavy cream?
Rhonda says
Why unsalted butter, new to Keto, but they say to make sure you replace the salt.
Megan says
Hi Rhonda, it’s okay to use salted butter if you prefer the flavor. Some people do not like the flavor of salt in their coffee.
Michelle says
If are IF, can you ever put a little heavy whipping cream or stevia in your coffee?
Megan says
As you may know, those are both fine for the Keto diet. Stevia is often used in bulletproof coffee recipes, but cream is not. The reason is: The butter basically turns into cream in the recipe, and butter has different nutritional benefits. You don’t need cream taste/texture-wise either when you use the butter.
Tracie says
Hi Megan, My Dr actually talked to me about IF and BP coffee, so I started it today – It really does keep you full until your next meal! Question though: I have noticed some “recipes” for BPC include some powdered Collagen – Could you add that on an IF? Not sure if the protein would defeat the purpose. Thanks so much
Megan says
Hi Tracie, good question. It’s great to add collagen to your bulletproof if you’re enjoying the benefits but not fasting. During fasting that extra ingredient won’t allow you the benefits of fasting because it’s protein your body will need to digest. So during IF: no collagen. But if you are drinking BP other times, great.
Megan says
What about roobios tea?
Tracie says
That’s what I was thinking. Thanks so much.
sonia says
Megan,
I am not a coffee drinker. Can we do this with black tea?
Megan says
Yes, definitely! And it’s a thing 🙂 going back to the beautiful Yak teas. Here’s a recipe, also called Butter Tea: https://eatbeautiful.net/butter-tea-recipe/
Jessica says
Thanks for the post! I have a basic question- I’m fasting for 16 hours between dinner dinner and breakfast/lunch. I’m using paleo diet (not keto) during my eating hours. Will I still benefit from MCT oil in bullet proof coffee during my fast, or do I need to be in ketosis all day for by body to experience benefits of bullet proof coffee? For your post above, it sounds like the body starts to go into mild ketogenic state after 6 hours. Is that correct? Thanks!
Megan says
Hi Jessica, yes, MCT oil can be used how you’re using it and still provide benefits for intermittent fasting with a Paleo diet. 🙂
Lisa says
I have never tried coffee but drink a warm spiced chai tea in the mornings and it’s not keto at all. I wouldn’t know where to start on buying coffee. Help!
Kirsten Miller says
Just found you through your sister and am wondering what the non-dairy replacement might be. My husband cannot tolerate butter or ghee. Thanks!
Megan says
Hi Kirsten, cool, nice to meet you! Coconut oil is the usual choice. You can also slowly introduce MCT oil until you get up to 1 tablespoon daily.
Andrea Bayer says
Hi, can you do the bulletproof coffee with 1 tea spoon of xylitol? Or does that break IF?
Megan says
Hi Andrea, great question. Low GI sweeteners may stimulate insulin release. Generally speaking, xylitol is not allowed in bulletproof coffee or encouraged for intermittent fasting. Here’s a good article if you want to read more: https://www.drbeckyfitness.com/sweeteners-in-coffee-fasting-round-2-erythritol-monk-fruit-xylitol-allulose/ Blessings! 🙂
jody says
you did not comment about the no salted butter question, and I too, only have salted butter and was wondering why I can’t use it. Thanks.
Megan says
Hi Jody, I have one reader who used salted butter in this recipe and didn’t like it, so I added that note accordingly. Unfortunately, some salted butters are very salty. If you know you like salt in drinks like this one, it might be fine for you.
Andrew kaveney says
Just a side note, salted butter is ok, and can take some of the bitterness away from the coffee. I regularly use salted, which you cannot taste in three coffee
Megan says
Thanks, Andrew, for sharing that. I had one reader make the recipe with salted and personally told me she didn’t like it, which is why I specified unsalted. But I appreciate the alternate opinion. I love sea salt with everything, so I’m sure the flavor would be fine for me.
Rose says
Before my total hysterectomy, chemo and radiation treatments I was already 20LBS overweight. Afterwards, I was 40LBS overweight. The steroids, hormonal changes, and I admit, ice cream contributed to the weight gain. I needed to lose weight. I was already on a gluten-free diet. I dropped the rice and other gluten-free substitutes. Then I reduced the portion size a bit and cut snacking. I even tried that crazy cabbage soup diet and lost 5LBS. I plateaued. I discovered IF. First I went Keto. Then I dropped breakfast and discovered BPC. I kept increasing my fasting time. I went to one meal a day on keto. My weight plateaued for a month. My next step was to fast and not eat at all but I did one BPC a day to get me through. By the 2nd day, the scales started to move. So far I have lost 20LBS. BPC really helped. Now I will be able to fast for more days and BPC will help to get me through. 20LBS more to go! Wish me luck.
Megan says
Good luck indeed!! So proud of you, what a great testimony. Thank you for sharing!
Joan says
I can’t tolerate dairy. Alternative to butter or ghee?
Megan says
Hi, yes, you can use 1 Tablespoon of MCT oil + 1 Tablespoon of coconut oil. So the alternative to butter is coconut oil.
Karen says
Is it necessary to use a blender, or could stirring be OK?
Megan says
Hi Karen, some people do just stir theirs, but the fat will not blend in, so it floats on the top. From experience, I can tell you that it’s actually still good, which is weird, but somehow, it tastes pretty creamy and not greasy/fatty. Yet, if the sound of that doesn’t sound good, then I’d lean toward at least getting a little inexpensive immersion hand blender like this one ($13): https://amzn.to/3GQN21g
Linda Barnwell says
Can locally sourced honey be used in BPC? If so how much?
Megan says
Hi Linda, any honey, even local honey, would break someone’s fast, so the answer is no, sorry. If BPC is being enjoyed but is not part of a fast, then sweeten to taste, starting with 1 teaspoon and using up to 1 tablespoon.