How To Lose 75 Pounds in 75 Days with Bulletproof Fasting

April 24, 2012 · 39 comments

Belly Fat, Spare Tire, Six Pack Abs..."What's the diffrence?"

 “Really, it’s that easy?”

That’s what Zach said when he heard about the Rapid Fat Loss version of Bulletproof Intermittent Fasting.

You may have already read about the basic protocol for Bulletproof Intermittent Fasting, and the Rapid Fat Loss Protocol.

The Rapid Fat Loss Protocol is a cyclical ketogenic diet with Bulletproof Coffee.  To avoid the negative effects of calorie cutting, we use appropriate supplements.

This protocol was created for clients who want to lose the maximum amount of fat possible in the shortest time span – without feeling like a zombie.  Besides the fact that I enjoy helping people and sharing my secrets (as evidenced by my blog), I like to create programs that achieve results my clients demand.

Before I share something, I test if it works for me.  Good science is repeatable, which is why I like it when other people are able to lose fat and feel awesome – like me.  Zach provided the perfect opportunity to test one of these techniques.  As with everything good in life, it started with Bulletproof Coffee.

Bulletproof Coffee improves brain function, increases fat loss, and keeps you full.  You never feel hungry, get low energy, and as evidenced by our conversation with Chris Masterjohn, the saturated fat is good for you.

Many executives (or anyone for that matter) would kill to have sustained energy while never feeling hungry.  One such person is my Bulletproof financial trader friend from Las Vegas named Zach.  Zach has struggled with his weight for years, but I convinced him to give the Bulletproof Fasting Fat Loss Protocol a chance.

Zach’s job requires great mental capacity and doesn’t allow for much movement during the day.  As many business men do, he depended on sugar for energy – and got fat.

In order to provide a simple, effective, and easy fat loss plan for Zach, we decided to implement The Fat Loss Protocol.

Zach was hesitant at first, as many people are.  Drinking nothing but Bulletproof Coffee and water for almost a week seems tough on the surface, but as with anyone who gives it an honest effort, it was easy.   He decided to give it a try, and here are the results.

After following The Fat Loss Protocol, Zach lost 1 pound a day – for 75 days.  That’s 75 pounds of total weight loss in 10 weeks.  The best part?  He did it without (usually) feeling hungry.

Not only did he lose fat, his focus improved, he was more alert, and he never felt deprived.  He became Bulletproof.

Zach’s supplement regime was incredibly basic for the results he achieved.  He didn’t use steroids, clenbuterol, or dangerous thermogenics.  He stuck to the supplement recommendations from the protocol and got amazing results.

The way most people do it, intermittent fasting is effective only if you remove all calories from the fasting window.  However, Bulletproof Intermittent Fasting allows rapid fat loss without depriving yourself.

If you’re like Zach, and trying to lose fat, gain muscle, and stay focused without hunger and lethargy – try The Fat Loss Protocol.  We’re looking for people to give this a shot and tell us how it works.  Click here to learn how.

If you enjoy either of the Bulletproof Fasting Protocols, please leave a comment on this article or on the Bulletproof Forum.

That said, you’re better off using the Bulletproof Intermittent Fasting protocol if you have time to spare. Excess fat stores excess toxins, and extremely rapid fat loss like this can dump a lot of toxins like mercury or BPA from your fat cells into your liver. It’s important to detox as you go and to monitor your blood levels. Most sane people elect to use the slightly slower but equally effective Bulletproof Intermittent Fasting protocol!

 

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  • Hallie

    Hello Dave- I have been eating a very strict Paleo diet- no grains, sugar, no legumes for about 2 years… I eat primarily grass fed beef, unless I eat out which is about 2 x a week and I still make what I consider to be very good choices.I order meat from US Wellness and try to incorporate Liver once a week. I rarely eat fruit and do not eat starchy vegetable as I have been trying to lose 8 pounds. Drink slow cooked bone broth several time a week made from grass fed beef bone marrow. I cook primarily with coconut oil. I used to walk on the treadmill everyday-45 minutes….prior to Paleo, but gave that up and started cross fit for a short time-maybe 3 months….felt it was a bit too much, so just started doing a 45 minute to hour relaxing walk most days- I live in Florida. I do a little strength training at our gym, but not much. Do some planks, some kettle bell swings, but not very much at all. I weighed 128 when I started Paleo and still weigh 128 today. I really would like to get down to my comfortable weight of 120- clothes fit well and just feel better overall. I do supplement daily with fermented cod liver oil/high butter blend(Green Pastures), Krill Oil(mercola), vitamin D3, vitamin C, Vitamin K(mercola), Probiotic(mercola), and have been doing so for the entire time I have been “Paleo”. For the last 2 weeks I have been following a more bullet proof style of eating-implemented Bullet proof coffee, although I have to say I did order the Bullet Proof beans- and prefer a darker roast flavor, so I do not use those beans, but Whole Food’s Pleasant Morning Buzz. I do use Kerry Gold and the MCT oil you reccomend The real question is- my weight is not budging! Could it be the mycotoxins in the coffee as a do drink 2 cups every morning. I do use filtered water and also drink green tea daily. I have read your rapid weight loss protocol and am not really interested in rapid weight loss- just want to get back down to the 120 in a reasonable time- not sure what I am doing wrong to see no weight loss. I must say that I do enjoy a couple a glasses of red wine through the week occasionally, and I do consider that my only real “cheat” and know it is not bullet proof, but I did give that up for about a month at one point and my weight did not change, so I came to the conclusion that was not the issue. Bottom line….just trying to get back to my comfortable weight and don’t know what I am doing wrong. Just wanted to get your thoughts…..

    • Dave Asprey

      Definitely concerned about the quality of the WF coffee. Try taking charcoal caps before you drink the coffee and wine. Those are big sources of mycotoxins for sure. Finally, try http://www.upgradedself.com/t-tapp-basic-plus-workout/ which is phenomenally useful, especially for women, as it helps with lymphatic drainage. I use it on occasion, but my wife relied on this plus the BP diet to get her figure where she wanted it in a matter of weeks recently. There are free video samples of it online too, but the 17 minute program is simply amazing.

      • Hallie

        WOW….Thanks for your quick response. I actually ordered the T-TAPP a week ago, after searching your website, and just received it. Is there a concern with too much activated charcoal as I drink coffee every morning and know that the AC could cause constipation…..are you suggesting that I should take it every morning? Is it safe to take it on an on going basis?

      • Hallie

        Dave- if considering the BP Intermittent fast….can you give the supplant protocol? Is it different the the BP Rapid fat loss? And will others supplements interfere? For example….I take Ferment Cod Liver/ High Butter Oil Blend,Hawaiian Pacific Spirulina and Tumeric in addition to Vitamin K, D3, Krill Oil, Vitamin C, Potassium and Mag. Should I stop taking the other supplements?

        • Hallie

          Sorry- many typos in that comment…..too early. What I meant…..is there a different supplement protocol for the BP Intermittent fast than the BP Rapid fat loss. Also, I take fermented cod liver oil/high butter blend from Green Pastures. The Turmeric I take is from Life Extensions, it is their BioCurcumin formula.

        • Dave Asprey

          You’re good on everything; if the spirulina is low dose. High dose spirulina has enough protein to affect the BP Intermittent Fast.

      • Sometallchick

        Have you ever had a chance to look at “Callanetics”? It’s similar in that it combines muscle groups and deep muscle strengthening, except slower the results really are amazing. One other one that is noteworthy is “Body Flex”, although I have not done it, but it’s based on the muscle working while you hold your breath.

  • Hallie

    This is an added comment to my earlier question…..Sorry for so much information, but wanted to add a couple of more pieces of information….. I do not eat dairy, other than the grass fed Kerry Gold butter and I was on an oral contraceptive for 6 years, but have been off of that for about a year.

  • Hannah

    I started the rapid fat loss protocol yesterday and really enjoyed it until later that night. In the early evening I had a headache and some mild nausea. A friend of mine who had done it suggested taking more charcoal, so I did and I felt better within an hour. But at bedtime I started to feel more nausea and headaches. . I was experiencing severe stomach flu type pains and eventually ending up throwing up before I was able to fall asleep. I had just taken my medication for the night (birthcontrol, mag, potas), so I couldn’t take more charcoal. I haven’t felt that sick… in a long time.

    This morning I feel fine, but obviously a little tired and my stomach is sore. I wasn’t going to keep up with the protocol, I figured my body just might not be ready to process that much toxicity at one time, but I got on the scale and saw that I lost more than 5 lbs in one day (most of which is water I’m sure)… so I figured I’d give it another go and see if I get sick again today. If so, I figure I’ll just move on to the regular protocol with intermittent fasting.

    Thoughts? Advice?

    -Hannah

    • Dave Asprey

      Hannah, sounds like you didn’t handle that much fat very well, or you may have a lot of toxins that get flushed when you burn fat. At one day, this is probably mostly water, and the nausea is most likely from a lack of HCL or lipase. The charcoal effectiveness tells us that toxins were involved. The flu like symptoms could have been from entering ketosis, the so called “carb flu” or “induction flu” but I’m not so sure you entered ketosis that quickly.
      Try betaine HCL for sure with the coffee. Make sure you’re using Upgraded Coffee if you got headaches; you could have bad coffee.
      Your mag and potassium may have caused problems on an empty stomach. As for the birth control pill, read “Sex Lies and Menopause” by Wiley for a good perspective on what they’re doing to you! ?
      Let me know how you do today. There is no reason not to do the regular BP IF protocol!

      • Hannah

        I went through with the second day, and wasn’t as sick… But drinking the tea (i dont like coffee, unfortunately) two times a day and eating plain butter was already getting hard for me after only 48 hours. I’ve never been a big butter person. So day three I started the IF and am feeling great. Maybe I can go back to the rapid protocol in a few weeks when I’ve built up a tolerance (and a taste) for the fats.

        • Dave Asprey

          Honestly, I think the Bulletproof IF protocol will work so well that you won’t want the added stress of the rapid fat loss protocol. ?

  • Dame Liberty

    Dave, have you tested this rapid protocol on menopausal or peri menopausal female clients? Our hormones are in a volatile flux and I’m not sure week long fat fasts will produce the same results as more hormonally-stable males. The fast may even clock adrenals and backfire in us older gals. Even with good lipid supplementation.

    Have you had female clients? And what exactly are they clients of? Nutritional counseling?

    • Dave Asprey

      There is a long history of “fat fasting” working on both genders, going back to Atkins in 1972, even though he recommended poor quality fats with inflammatory things in them (like cream cheese, pork rinds, omega 6 oils, etc.).
      Menopasal women have a harder time losing weight regardless of the protocol because of the hormone fluctuations – having thyroid and progesterone and estrogen levels tested and adjusted with bio-identical hormones is an appropriate response. I spoke with one of the MDs, a menopausal woman who treats others at her anti-aging clinic, at the Personal Life Extension Conference recently about this topic. She agreed that hormones were the likely problem in these cases.
      Adding additional adrenal extract is a great idea for this rapid protocol.
      I’ve had female clients, yes, for nutritional coaching. I am not a licensed counselor or nutritionist so I help to guide people to make their own decisions, and suggest they go to a licensed professional when they need that kind of help! ?

  • jmenoy

    Dave-

    I’m starting week 5 on the rapid fat loss protocol, and thought my experience may be useful for others. I also have a couple of questions for you.

    I should preface this with a bit of history: I’m a 32 yo male, 6’1″ and started at 225lb. I have been eating low-carb for 5 plus years, and primal/paleo with intermittent fasting for the past year, before adopting the bulletproof diet and BP IF for 2 months prior to starting the RFLP.

    I initially lost about 25lbs when I switched to the low carb diet several years ago, but never really got “lean,” and have been since been plateaued between 220 and 230 for the past several years despite strict adherence to low-carb paleo eating.

    Long-story short: I have had serious difficulty losing any weight for the past several years.

    As I said, I’m now three days into my 5th week of the RFLP, and I’ve been averaging 3 lbs of weight loss per week (I was down 12 lbs as of last Saturday, exactly 4 weeks in). Based on my measurements, strength, and the mirror, this is nearly all fat.

    This is obviously far less than “advertised,” but I’m pleased so far as I’ve had zero success on any other plans.

    I’m following the protocol exactly as described, with the following addition added during my fourth week: I’m using green tea extract and circumin (turmeric extract) along with my morning and afternoon BP coffee, and taking my BCAAs several hours after each time, with the hope of boosting fat loss and maximizing mTOR suppression/activation… plus the curcumin helps pain and inflammation from a nagging tendonitis injury.

    While I was hoping for more “rapid” fat loss, the diet is as advertised otherwise. I’ve tried about every plan out there, and this is one of the easiest to follow. I do not get hungry, and beside occasional boredom, rarely think about food. Each Saturday, I hit the rice and sweet potatoes hard along with grassfed meat… just about the only thing I crave anymore.

    My plan is to keep this up until I hit 12% bodyfat for the first time in my life..

    My questions are:

    - Is it safe to keep this up for several more months?
    - How can I know when it’s time to use carb refeeds more frequently? (In the RFLP post you mentioned your client using 4 and 7 day refeeds.)

    I had the recommended tests before starting from my primary care physician (all good), but I found a great integrative physician (who I will see next month) where I’m hoping to get some more extensive testing done.

    In the meantime, I know (from previous testing years ago and general symptoms) I have relatively high estrogen, and likely low test.

    Without knowing for sure until next month, would it be worthwhile to add calcium d-glucarate now? Any other suggestions?

    Thanks!

    • jmenoy

      Any suggestions or comments, Dave?

      • Dave Asprey

        Have you had a hormone workup? Thyroid, estrogen, cortisol? Also, what is your adrenal status? If you’ve been way low carb for long periods without cycling in and out of ketosis, you can get adrenal stress. I’ve seen people succeed by trying sweet potatoes in the evening 2x/week. Adrenal glandular extract can be helpful too.

        • jmenoy

          I got the first results of a full workup today. Haven’t had discussed with my MD yet, but thyroid, estrogen, cortisol, dhea all appear normal. Test is low but within normal range. The only thing that jumps out is I’m apparently intolerant to casein and had no idea.

          The only dairy (I thought) I have been consuming is the Kerrygold… but after investigating I now realize that my BCAA supplement contains casein. I will obviously be switching to a new one immediately.

          I have never experienced any serious symptoms of this intolerance, so I never suspected it.

          1.) In your experience, is it a probable cause of difficulty losing fat on the BP diet and/or RFLP?

          2.) Is the amount in two daily cups of BP coffee typically enough to cause problems?

          3.) If so, can I make my own ghee from Kerrygold?

          Thanks!

  • Debbie

    Hey Dave
    On menopause: I think the HRT is most effective at the start of the menopausal roller coaster ride. I am into almost 5 years since a menses and feel it is not worth launching another ride of sorts. I also have stage zero CLL, a form of leukemia and my onocologist is leary of me using any hormones. I have mostly estrogen left, the others are nil.
    Thyroid seems good, good body temps, good sleep.

    My main issues at this stage are belly fat and tough time leaning out. I am making a ‘bulletproof tea”, going to use Green tea chai and black is out for BP diet. As the other woman stated, us ladies of the pause really lose slowly. I want to try the quick keto BP protocol. I am currently doing an IF for 14-16 hours per day, daily. Lifting heavy Lean Gains style.. no weight loss but inches are more important. Main question: Can I keep muscle on while doing the quick loss program?
    If I could shed even 5 lbs of fat that would ROCK!
    Thanks Deb

  • http://www.facebook.com/profile.php?id=538851160 Leon Wurfel

    I’m about to start and try to lose 8kgs, will let you know how i go!! :)

  • Hallie

    I am a bt confused….I have been reading Mark’s Daily Apple’s series on IF and he commented in a question today that if you add fat during an IF, it can slow fat loss? Everything I read here suggest that fat is OK during the IF? Can you shed some light on the differences?

  • Nick

    Hey Dave, love the site and content.

    Just a quick Q if you wouldn’t mind answering – let’s say I absolutely hate eating and do not care how I get my nutrition, so long as I get it. Is anything stopping me from getting most of my fat from like 1-1.5 sticks of Kerrygold butter per day if I’m trying to keep a 2700-3000 calorie diet with backloaded carbs? Would really appreciate your input on this. Thanks.

    - Nick

    • http://armilegge.com Armistead Legge

      There isn’t really a problem with just eating butter, but where are you getting your protein from? Carbs+fat only is not going to spare muscle mass.

  • http://www.facebook.com/profile.php?id=538851160 Leon Wurfel

    Hey Dave,
    What about egg yolks as part of the RFLP? Will this affect the outcomes? On my refeed day i think i ate 7 just to make sure i made the most of my chance!

    Just finished week 1 and was 7lb down just before my refeed (i’d be surprised if it wasn’t all water at this stage though!)

  • Annette

    Super curious about the RFL protocol and am starting today. So far so good. If things go fantastically I will let everyone know. One thing. Supplementing with BCAA how to take this… today I just added to some water, but as I stir my powdery mixture, I think, “there must be a better way!”, but what? Is it just chalky water fun-times or is there a more palatable way to consume the 5gs of BCAA?

    • Dave Asprey

      You will learn to LOVE chalky water! Not really. But unless 5 big expensive capsules are appealing, chalky water it is.

      • Annette

        Chalky water FTW. Thank you. Will keep you posted on results.

        • Annette

          …and then there was the moment when measuring out the L-Glutamine. I have 500mg capsules. The protocol calls for (on the lower side) 20g/day… which is 40 capsules. Which now, I realize, means more fun with chalky water in my future.

  • Daleperritt

    Can doing this protocol cause blood pressure to rise due to detoxing? Everything else is fine. Feeling alright etc. Just have this problem. It was 165 over 100 and this is on meds for it.
    Answer soon please. Do not want to discontinue but if this keeps up I will have to.
    Thanks,
    Norma

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  • ChrisN

    Just for everyones interest. Here is my first post after being on the RFLP for 25 days. I have only worked out once lifting heavy.

    Starting: 231 lbs 25.3% BF
    Today: 213 lbs 19.6% BF

    I have been losing weight my whole life with my heaviest being 360 lbs. I started the BP diet at 250 lbs and lost 19 lbs in 2 weeks. And even after losing most of my weight on a basic starvation diet and knee crippling exercise I knew this was the answer. I have never been below 25% BF. I have never looked as healthy as I do. I have never had the confidence that I have now. I have never felt as good as I feel.

    This website has changed my life and I will forever be in debt to the knowledge shared here.

    Thank you Dave! Thank you for the inspiration!

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  • Xander

    I am about to start the rapid fat loss program. I travel all over the world most weeks. Is it ok to do this whilst traveling? How do I make bulletproof coffee with MCT oil and butter whilst on the move? I presumably can’t travel with oil and butter. thanks.

  • lro

    Hi Dave
    Im confused having read studies showing the high
    insulinogenic nature of BCAAs, i.e http://www.abcbodybuilding.com/leucine2.pdf ) and your recommendation
    of including them (rather than natural bcaas like egg/meats etc)
    during the rflp… wouldnt autophagy be supressed & insulin increased with
    any inclusion of amino acids? And if so what would be the reason
    to avoid other proteins during the week? Or for that matter
    why add all the fat and instead just have a BCAA fast?
    Thanks for your time!

  • Katie

    Dave,
    I’m going to start the rapid fat loss protocol in a week once my groceries deplete but I was wondering will the charcoal mess with my birth control and make it ineffective? Thanks!
    - Katie

  • Katie

    Is this a protocol that you can do for just a few weeks or do you need to do this for a couple months? I have a wine tour scheduled with my family in a month and would love to try out the fat loss protocol for three weeks but would want to stop several days before the wine tour so it wouldn’t mess up my body too bad. What are your thoughts on only doing it for a few weeks? Also even if I spit out the wine on the wine tour how will this affect me coming off the rapid fat loss protocol? Thank you for any help!

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