Table of Contents[Hide][Show]
- Skipping Breakfast a Big No-No for Sustainable Weight Loss
- Healthy Fats Added to Coffee Do Not Make it Breakfast!
- Skipping Breakfast in favor of Bulletproof Coffee
- Serotonin Deficiency Harms Sleep Quality
- Must Have Your BulletProof Coffee?
- BulletProof Coffee Already Wrecked Your Sleep?
- Once You’ve Got Your Serotonin Deficiency Under Control, Now What?
- References and More Information
Bulletproof coffee has become quite the fad with fans touting its use as a way to lose weight, shrink that spare tire, and have more energy. The basic recipe calls for 2 cups of coffee, a minimum of 2 tablespoons grass-fed butter, and 1-2 tablespoons MCT oil (some people substitute virgin coconut oil) all mixed together in a blender.
This coffee drink is promoted as a replacement for breakfast by Dave Asprey of the Bulletproof Executive as a way to feel “lean, focused and energized” and helps you “transform your diet without chewing on sticks of butter”.
While I have no doubt that this choice of morning beverage will indeed produce a high level of focus and intensity due to the quick injection of caffeine and medium-chain triglycerides (used by the body for energy rather than fat storage) to the bloodstream, any weight loss benefits to a bulletproof coffee habit over the long term are completely ludicrous.
At the very least, bulletproof coffee certainly won’t be helping you lose weight and keep it off. Yes, it’s just another yo-yo scenario and here’s why.
Skipping Breakfast a Big No-No for Sustainable Weight Loss
According to Julia Ross, bestselling author of The Diet Cure, skipping breakfast and replacing it with coffee or a drink like bulletproof coffee is a big no-no and not just because it increases your chances of overeating starches and sugars later in the day.
Skipping a nutritious morning meal particularly one with a quality source of protein does a number on your body’s ability to produce the neurotransmitter serotonin which is derived from the amino acid tryptophan.
Tryptophan, like all the amino acids, is contained in protein. Meat is the best source of tryptophan but only from animals roaming on pasture.
Healthy Fats Added to Coffee Do Not Make it Breakfast!
Adding a bunch of healthy fats to coffee in no way redeems the situation and bulletproof coffee does not qualify as a meal replacement!
Protein (food) —–> Tryptophan (amino acid) —–> Serotonin (neurotransmitter) —–> Melatonin (hormone for restful sleep)
Serotonin is what helps you feel happy, calm, and self-confident even in the face of stress. Moreover, ample serotonin is important for a restful night’s sleep as the body converts serotonin into melatonin at dusk.
Inadequate melatonin results in insomnia problems.
What about adding collagen, gelatin or protein powder to bulletproof coffee? Does this make it better?
Please note that adding collagen hydrolysate or gelatin to your bulletproof coffee does not solve the problem as these protein sources are completely devoid of tryptophan-containing primarily the amino acids glycine and proline in large amounts.
Protein powder would be the worst choice, however, as all brands are highly processed (don’t be fooled!) with the delicate protein molecules denatured even if processed at low temperatures due to the powdering process.
Skipping Breakfast in favor of Bulletproof Coffee
Skipping breakfast in the morning short circuits the body’s ability to produce adequate serotonin throughout the day. While eating protein later in the day definitely helps, because none was consumed at breakfast, your body ends up playing serotonin catch up all day every day.
Ms. Ross says that we all need about 20-30 grams of protein 3 times per day to fulfill the body’s requirement for amino acids in order to produce adequate neurotransmitters like serotonin.
Drinking coffee even if it’s bulletproof coffee first thing in the morning instead of breakfast has the double whammy effect of suppressing appetite as well. It’s the caffeine that reduces appetite so not only aren’t you getting the protein you need in the morning, but you likely won’t eat enough throughout the rest of the day either which further impacts serotonin and melatonin production in a negative way.
What good is feeling “energized and focused” from bulletproof coffee during the day if it also leaves you irritable, stressed, emotionally unstable and unable to get a quality night’s sleep when you get home?
Serotonin Deficiency Harms Sleep Quality
The research is ominous regarding serotonin deficiency causing insufficient melatonin production with the resulting effect of unwanted weight gain – even obesity over the long term.
According to Dr. Mercola, “it’s also well proven that lack of sleep is linked to obesity, while if you’re not getting enough sleep, there’s a good chance your melatonin production is not up to par either. The disturbance to your melatonin levels caused by lack of sleep may be one more reason why it leads to weight gain, and this could have far-reaching impacts on your health.”
In addition, Science Daily reported that scientists found that proper melatonin levels stimulate the production of beige fat, a heat-generating type of fat (also known as “good” or “thinning” fat) that helps your body to burn calories rather than store them.
Must Have Your BulletProof Coffee?
Long story short, if you must drink bulletproof coffee, at the very least, wait until after a protein-rich breakfast to do it!
This way, the impact on your serotonin and melatonin levels will not be as severe as drinking it as a replacement for breakfast with its appetite-suppressing effects affecting the rest of the day’s protein consumption as well.
You may find that this one simple change alone will leave you feeling happier, more emotionally flexible, less stressed, and with increased ability to tackle whatever challenges you face each day with improved self-confidence.
BulletProof Coffee Already Wrecked Your Sleep?
If you suspect that your serotonin levels are in the tank and you need neurotransmitter supplementation to help you with worry, anxiety, OCD thoughts or actions, depression, panic attacks, and/or chronic insomnia, Julia Ross recommends this dosage with the amino acid tryptophan:
- 5-Hydroxytryptophan (5-HTP – sources): 50 mg in the mid-afternoon and before bedtime.
OR
- L-tryptophan (sources): 500 mg in the mid-afternoon and again before bed especially if insomnia is a problem.
Note that 5-HTP is cheaper than L-tryptophan but some people get nausea from it, so switch to L-tryptophan if 5-HTP doesn’t work for you.
Raise the dosage as needed to eliminate low serotonin symptoms.
Once You’ve Got Your Serotonin Deficiency Under Control, Now What?
Once you’ve started eating breakfast again and eliminated or at least delayed your cup of bulletproof coffee until after you eat in the morning, you might perhaps feel motivated to try and wean yourself off coffee completely.
According to Julia Ross:
People who crave chocolate, coffee, alcohol, and even exercise are typically low in the neurotransmitter endorphin.
Using supplementation of the amino acids that are precursors to endorphin may really help in trying to shake the bulletproof coffee habit.
- Amino acid d-phenylalanine (DPA): 500 mg, 2-4X/day (sources). Use DPA if you are addicted to coffee and also an anxious person.
OR
- Amino acid d-phenylalanine (DPA) bound to the amino acid I-phenylalanine (LPA) – known in combination as DLPA: 500 mg, 2-3X/day (sources). Use DLPA if you crave the energizing effects of coffee and are not typically an anxious person.
Do you think a deficiency of neurotransmitters might be the reason some folks love their bulletproof coffee so much?
References and More Information
Why You Need to Change WHEN You Drink Coffee
Melatonin Regulates our Mood, Weight, Reproduction and May Fight Cancer
BC Recipe
Melatonin helps control weight gain
Why You Need to Change WHEN You Drink Coffee
Healthy Coffee Substitutes
Coconut Oil for Weight Loss
Coconut Oil Capsules: As Beneficial as Straight Up?
The Truth About Your Morning Coffee Fix
Hello,
Having read your article I must say that I strongly disagree with what you have written. Have you tried a Low Carb High Fat Diet (LCHF)?
I have tried the Dukan diet, low fat & carb with high protein. I found that diet hard to follow as I was always hungry. I did however lose 35kg. As the Dukan diet was not sustainable I put the weight back on.
Since finding the website Diet Dr setup by Dr Andreas Eenfeldt, where I started a Low Carb High Fat Diet , with intermittant fasting and use of Bulletproff Coffee every morning I feel amazing. You don’t need protein in the morning and can skip breakfast and lunch, other than my BP Coffee I fast the rest of the day and have a small meal in the evening or skip it completely. Not only do I sleep really well, I have more energy, I am more positive and have better cognitive abilities. I have lost a lot of weight and eating fat has helped normalise and stabilise my body.
Skipping breakfast is fine, now been 4 months wihtout needing breakfast or lunch. Again this does in no way cause me to even crave carbs in any form. I have been carb free for 4 months. Eating 90% fat, small amount of protein and some above ground veg keeps me satisfied even though I only have 1 meal per day. A study on fasting showed that you do no lose muscle mass by fasting and not eating protein every day. I think they went 90 days without food and lost no muscle mass.
What good is feeling “energized and focused” from bulletproof coffee during the day if it also leaves you irritable, stressed, emotionally unstable and unable to get a quality night’s sleep when you get home?
This is simply not true, I have never felt irritable, stressed or emotionally unstable and again I sleep better than I did before starting the diet. I also feel more rested from the sleep that I get.
“Nearly every single person I know who drinks bulletproof coffee skips breakfast as the fats in there are so filling they don’t want anything else particularly something with protein in it which is what they need WITH those healthy fats.”
Yes Sarah that is the whole point. Eating high fat keeps you satisfied and full of energy. The coconut oil really supercharges you and creates keytones burning fat. By burning fat for energy, you never feel as though you are starving, I don’t get so called hunger pains or a grumbling stomach as my body consumes its own fat.
“the caffeine in the morning acts as an appetite suppressant and causes cravings for sweets/carbs later in the day and not enough protein would be consumed later either.”
You are very wrong with this comment. I used to love my carbs and sweets, but since BP Coffee and Low Carb High Fat Diet I do not crave sugar or carbs at any time. I don’t think you have ever tried this diet and your article is proof. I think you wrote this based on things you have read and not actual personal experience.
“Whey protein powder is NOT Real Food! Why would you ever think a food that only a factory could produce with high tech equipment would be healthy?????”
I do agree with you on this point. Whey protein is not good for you and there is no fat to keep you satisfied.
“Greater mental clarity from supercharged caffeine from bulletproof coffee isn’t true clarity … just sayin’ I have 3 children too and have seen many a mother dependent on caffeine for child rearing eventually collapse in exhaustion with thyroid problems.”
Again I do not agree with you. I have a 3 year old and a dog both of which are very demanding, I have a very busy day, up around 05:40 and have my coffee around 6:30am. I do not suffer from tiredness or low energy even when being very active. I may need to have a snack later in the afternoon like olives or some tuna and melted cheese but otherwise I cope very well.
I only drink one mug of BP Coffee each day then water rest of the day without any issues at all.
The coconut oil has taken some getting used to. when I started I could only take 1-2 teaspoons otherwise it had a laxative effect and made me feel nauseous, but after 4 months I can now take 3 tablespoons with 50g of butter in my morning coffee.
I speak from personal experience and sure I have met a lot of people who are very skeptical that eating LCHF with BP Coffee will work. I can confirm that I works very well and I have never felt so good.
Kind regards
Alex
I agree! I have only had positive effects w/ BPC in the morning and I’ve lost eight pounds in four weeks (and as a 51 year old woman this is saying something!)
You sound like a SlimFast commercial.
I put 2 eggs in my BPC and eat a couple of slices of bacon. Problem solved.
Except for the adrenal hit day in and day out. No thanks!
Lots of great information in this article about bulletproof coffee. It’s also interesting how much misinformation there is in the comments. Helpful post! I’ll definitely have to refer some of my die-hard bulletproof coffee drinking friends to this post..
Fortunately Bulletproof also makes a really delicious decaff (by the proper water method) that is 99.9% cafeine free
I’m no fan of Bulletproof coffee but not for the same reasons as you are. You seem to put a lot of stock in the book The Mood Cure which in terms of neuroscience is pretty old (I own a copy and am very familiar with it and it’s shortcomings.) Your assertion that protein creates serotonin is wrong. In fact both serotonin and tryptophan levels drop after eating a meal that contains protein. To increase serotonin, carbohydrates must be eaten on their own separate from protein. To learn more about this you can read The Serotonin Power Diet by Dr. Judith J. Wurtman or look at the in- depth post I’ve written here: bebrainfit.com/serotonin-foods-mood-brain/
I have been on BP Diet for 15 months, that is so much longer than you. I have slept well sleep over u hours each night. I have lost fat, in my belly area, which is not the first place I normally lose so I am real happy. My husband has lost 40 lbs and feels great as do I. The MCT helps in many ways. Also I do not crave and that is amazing. All other diet programs I was on, I was hungry and craved. This helps hormones and helps with focus. I am doing more now, even though I am older than ever before. I am holistic and the type of coffee one uses is actually some of the best and purest in the world. No junk brands. This is so different than low carbing and Dr. Hymans enjoys BP and Dr Weil drinks buttered tea. Many cultures have their form of it. IF is wonderful and allows me to eliminate better which only enhances my health. You are misinformed and did not give this a chance. Have you heard of JJ Virgin, she also loves BP program and coffee. She has her version of healthy weight loss as does Dr. Hyman. Wish you well.
I find it interesting that you cite Dr. Mercola when it comes to lack of sleep causing obesity, but ignore his recommendations for skipping breakfast as one way of implementing intermittent fasting for those who are insulin resistant.
I don’t agree with Dr. Mercola on a number of things. Where we agree, however, I am happy to link to his excellent website.
Sarah, I feel like your conclusions is based on other experts and certain ‘science’ but not from actual experience. I am a 51 year old woman who drinks bulletproof coffee in the morning and I’ve lost weight, had great sleep and my mood is much more stable than it ever has been. Other people have commented similarly.
I think you are missing the point of IF and have failed to note that their is ample research proving IF (yes, skipping breakfast!) is highly beneficial for stabilizing blood sugar levels, which in turn stabilizes mood and irritability. Serotonin levels are not my issue. PCOS-related insulin resistance is! So no amount of serotonin is going to help when my blood sugar levels are all over the place. IF, and bulletproof coffee, help me prolong my healthy morning blood sugar levels (another reason diabetics are told to IF!).
That said, I use decaf coffee in my BP. I don’t consume any caffeine (for the past two years) but let’s be honest, most people drink more than two cups of coffee a day — regardless of their breakfast habits! Not sure that makes BP coffee any worse than a regular coffee habit.
“Ample research” funded by whom? The coffee industry?
I’m not entirely sure it’s plausible to say that the coffee industry funds IF studies… I feel like there are a lot of holes in your statements, which is totally fine, if you display the facts in a “here’s what I think, guys” sort of way. But the way this is written, reads like gospel and could confuse a lot of people. To each their own. Blended coffee without the protein doesn’t work for me. So, I add a bit of protein like collagen or hemp hearts. Problem solved! There are many ways to make your eating style work for you.
As mentioned in the article, the protein in collagen doesn’t have the amino acids that solve the problem. Haven’t examined the protein structure of hemp hearts, but no plant protein is a complete protein from a human standpoint, so probably not.
I’ve always had a problem skipping breakfast and no matter what I do, the later I wait to eat the worse it seems to get. However I can say from experience that intermittent fasting after eating 3 meals between 8-4 made a hell of a difference. And I didn’t even need coffee. I was literally running up flights of stairs from having so much energy because I didn’t want to wait by walking slowly. Then I’d get to the top and be ready to keep going without hardly missing a breath. I don’t know what factors go into it all but everyone is different and I’d bet it’s the rest at night that plays a huge role. It wasn’t until after I starting drinking coffee and spacing my meals out from 1-9pm and even later sometimes that I began to experience problems. But protein, fat and carbs combined in the morning is definitely a better way for many of us.
Overeating starch later in the day? That’s ridiculous. As long as it’s not cornstarch you can’t overeat on starchy food. Try eating potatoes, any whole grain or white rice in excess of your caloric requirements and you’ll see that you cannot do so without force-feeding yourself. Maybe read NAPD and find out how Bantu and Polynesians had great health eating mostly starchy tubers. This also refutes the idea that people need huge amounts of protein.
Interesting that you quote Polynesians eating high amounts of starches yet these people have some of the highest rates of obesity and diabetes in the world!
hi sarah, how long did you do intermittent fasting and drink bulletproof coffee to prove this? i see you pointed out to those who said how long they’ve been on the bulletproof diet that, that’s “not a long time”. how long did you do this to notice weight gain and negative feedback about intermittent fasting and drink coffee instead of breakfast?
thanks!
I would refer you to Julia Ross’ book The Mood Cure (or her other book The Diet Cure). I don’t need to wreck my sleep, go grey before my time, destroy my hormones, and set myself up for a perimenopause and menopause from hell with bulletproof coffee to know that it’s a bad idea … there’s plenty of research to support avoiding it already! Don’t fall for fads … they can seem to work beautifully for a short time, but then you pay the piper.