Dos and Don’ts of Bulletproof Coffee

bulletproof coffee

I am a big fan of bulletproof coffee. I drink it almost every day and I’ve written about it here and done an entire podcast episode on it here. With those posts have come a bazillion questions and hopefully I’ll address them all today including a bunch of “dos and don’ts” to make sure that you reap the full benefits of a fat loss friendly breakfast option. As I’ve said a million times before but can’t resist saying again for clarity:

there is nothing magical about bulletproof coffee

Yes, it works for me and it works for other people. But, if you don’t like it, if you don’t like coffee, if you prefer whole foods in the morning – great! Don’t drink it. Do what works for YOU. I personally enjoy bulletproof coffee for several reasons:

  1. I love coffee in general (if you don’t like coffee or tea, don’t try to force yourself to like it. Eat foods you love)
  2. It’s quick and easy. Morning is my most productive work time so I don’t want to give up an ounce of that time cooking and cleaning up.
  3. It gives me what my body responds best to – high quality fats early in the morning
  4. It keeps me full
  5. It sets me up to reach my fat burning potential (assuming I make quality food choices for the rest of the day)

With that said, I’ll acknowledge that it is getting a ton of media attention and that leads many people to look to it as the holy grail. It is not. I did an entire podcast episode on fantastic fat loss breakfast options and the majority of them are not bulletproof coffee. Avocado, bacon, eggs, frittatas, omelets, chia pudding, smoked salmon and so many other whole food options are perfectly fantastic fat loss friendly breakfast options. (Don’t miss out on my fave recipes, fat loss tips and more – are you on the free VIP email list yet?

healthy breakfast ideas


Do: Try it. People will ask, “what does it taste like?” or freak out and say, “I’m terrified to put butter in my coffee!” Let’s everybody take a deep breath and realize that no one is going to force you, you certainly don’t have to try it, but I mean, what’s the worst case scenario? You take a sip and you don’t like it? Just freakin’ try it for yourself. If you hate it, pour it out. No harm, no foul.

Don’t: Stir it. Coffee is water based. MCT oil and butter are fats. If you stir it, the fats will melt and sit on top and your first sip will be pure fat. Use an immersion blender or traditional blender. Shaking is better than stirring, but still not optimal.

Do: Start slowly. People tend to get really hung up on things like, “How much butter??” and “how much oil?” Just like people put different amounts of sugar, cream or milk in their coffee, you make it to your own tastes. If it’s your first time, I don’t recommend starting with 2 tbsp of butter and 2 tbsp of oil, though that is a common recipe you’ll find online. So what’s the right amount? Again, that’s like asking how much cream and sugar you should put in. Tweak, adjust and find what tastes best to you and what makes you feel the best.

Don’t: Let it get cold. You might be used to letting your coffee sit for a couple hours while you go about your morning. What happens when melted butter cools? It solidifies. Take it from my experience – drink it while it’s hot!

Do: Pay attention. How do you know if you’re overdoing it? How do you know if it is working for you? You’ve got to pay attention. Write down what you eat, how much, and when. Measure your waist and hip circumference and recheck it every couple weeks so you can determine if you’re burning fat or not.

Don’t: Think of this as a light breakfast. If you use a couple tbsp of butter and couple tbsp of oil, that’s a good 400 calories. Just adding this to what you normally eat for breakfast without making any subtractions could set you up for energy overload. This is not a fasting meal. It is a meal. It is a highly energy dense meal. Refer to the previous “do”.  Monitor your progress and adjust accordingly.

Frequently Asked Questions

  1. If I only have it for breakfast, am I still fasting?
    Nope, you’re not. Any time you add fuel (calories), you take your body from fasting mode to digesting mode. Just because it’s liquid doesn’t mean you’re still fasting. However, it is a fat loss friendly option compared to oatmeal, cereal, bagels, etc. When you add calories, you break your fast. Period.
  2. Where can I buy MCT oil?
    I’ve seen it at Whole Foods but I personally buy mine on Amazon. Here’s the brand I buy.
  3. Does it matter if I use coconut oil instead of MCT oil?
    Not really. This is what I call a “small rock”. It won’t really make a big difference. MCT oil is pure medium chain triglycerides. Refer back to this post to understand the benefits of MCTs. The fat in coconut oil is approximately 80% MCTs. So essentially, MCT oil is a more concentrated form of MCTs. However, coconut oil is generally less processed. Coconut oil also has a mild coconut flavor. I use pure MCT oil bc I don’t like the coconut flavor in my coffee. Either way, not a big deal.
  4. What is the best type of coffee to use?
    Ah, the subject of so much debate. I consider this also a small rock. You can make bulletproof coffee with any kind of coffee. It is true that there is low quality coffee and high quality coffee, coffee with more toxins and coffee with fewer toxins. I really emphasize degrees of improvement. If you’re switching from a Chick-fil-A breakfast (like I did), any coffee is going to be a significant improvement over your previous choices. With that said, there are lots of organic coffee options out there. This is the one I like best.
  5. How much is too much?
    There is no black and white answer here because it depends on what else you eat throughout the day, your goals, your activity level, your sensitivity to caffeine, etc. This is where you have to do the work for yourself. If your goal is fat loss, monitor your progress via waist and hip circumference. If you aren’t losing weight, you might be drinking too much of it but it might also be because you’re eating too much throughout the rest of the day. If you aren’t able to fall asleep at night, it might be too much. If you feel really jittery, it might be too much. If I drink a lot of bulletproof coffee, I am mindful of how much I eat throughout the rest of the day. If I drink less, I eat a little bit more. If I’m more active, I have more wiggle room. There are a ton of factors here and it boils down to monitoring your progress, your hormonal biofeedback and adjusting accordingly.
  6. I don’t like coffee, can I make bulletproof tea?
    Absolutely. You can substitute tea for coffee. But remember, you can also make great, whole food choices in the morning and those will be great for fat loss and energy as well. Check out Q&A 6 of the Primal Potential Podcast for lots more fat loss friendly breakfast options.
  7. Is it wrong to have food alongside my bulletproof coffee?
    This totally depends on how much butter and oil you put in your coffee, what you plan to eat, what you eat throughout the rest of the day and how active you are. If I decide I want whole foods for breakfast, I’ll typically scale back the amount of butter and oil in my coffee or drink it black. You have to account for all the other factors and then monitor your progress. Your body and your results will give you this answer.
  8. Can I add sweetener to my bulletproof coffee?
    You can do whatever you want, haha. First try it without sweeteners. You’d be suprised how palatable it is on its own. If you do add sweetener, make it non caloric. Adding sugar (or eating carbohydrates) kind of defeats the purpose.
  9. What’s the difference between bulletproof coffee and keto coffee?
    Well first of all, bulletproof coffee is obviously ketogenic diet friendly. However, if you were to google the two, you’d see that keto coffee just adds more fat via egg yolk and or heavy cream. Keto coffee therefore has more fat and more calories (energy).
  10. I am hungry a couple hours after I drink it, am I doing something wrong?
    Nope, not necessarily. Some people respond better to whole foods and a lot of that has to do with psychological satisfaction that comes with chewing. You’ve got to do what works for you. Also, some people really need fiber (from non-starchy veggies) to help fill them up in the morning. Eggs don’t work for me for breakfast because they don’t fill me up. That doesn’t mean something is wrong with me, it just means I make other choices. If bulletproof coffee doesn’t work for you, no worries, just make a different choice.

How Elizabeth Makes Bulletproof Coffee

First of all, I want to emphasize that I make it differently depending on a few factors including:

  1. How hungry I am
  2. What I plan to eat during the rest of the day
  3. My planned workout for the day

An average day includes 2 cups of bulletproof coffee prior to a fairly intense workout. In that case, here’s exactly what I’ll do:

  • Pour 1 tbsp of MCT oil into a large glass jar
  • Add 1 tbsp of Kerrygold unsalted butter
  • Add 2-3 cups of hot brewed coffee (one of my faves is Death Wish coffee)
  • Blend with an immersion blender for approximately 20 seconds

I use only 1 tbsp of butter and oil because I know I’m going to enjoy a second cup shortly thereafter. If I’m running out the door or don’t have time, I’ll do twice the oil and twice the butter.

Some days I know I’m going to be out of the house and very busy and I want to set myself up to be as satisfied as possible for as long as possible. In those cases, I’ll get a little fancy and add more calories so it stays with me longer. That might look something like this:

  • 1 tbsp of MCT oil
  • 1 tbsp Kerrygold unsalted butter
  • 1 raw egg yolk
  • 1 tsp cacao powder
  • 1 tbsp organic heavy cream
  • 2-3 cups of hot brewed coffee
  • Blend for 20 seconds with an immersion blender

This, along with a lot of water and probably some more black coffee, will sustain my energy a lot longer than my normal routine.

bulletproof coffee

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33 replies
  1. Viktorja
    Viktorja says:

    I LOVE Butter Coffee! The taste and texture is amazing and I don’t need to add sweeteners to it anymore to make it flavorful.
    My only note would be that as Elizabeth pointed out, don’t go overboard. I went whole hog and my coffee tasted like butter the first time because I was thinking “Well, more is better right?!”
    I had no idea this was such a great tool however…I was originally enjoying it as a replacement for my big fancy, sugar filled coffee drinks 🙂

  2. Eri
    Eri says:

    You mentioned that you don’t like the coconut flavor in your coffee. There are two easy solutions:
    Refined (not the same as processed, don’t worry) coconut oil is flavorless (and you can use it to fry at higher temperatures)
    Add a pinch of salt. You need the electrolytes anyway. Throw in a tablespoon of cocoa powder, a pinch of coffee grounds and a pinch of salt and you will add electrolytes, fiber and a cookies and cream-like flavor.

  3. Nichele Killoran
    Nichele Killoran says:

    Used this post to make bullet proof coffee today as part of my first building block/babystep towards feeling less fatigued throughout the day. (Well it’s actually two baby steps…. prep the coffee the night before and put the oils and butter in my immersion blender container. Then actually drink it in the morning. I have a habit of forgetting my coffee cup on the counter as I rush out the door). My focus this week while I prep for my first fat loss fast track is to do this every work day (prep morning coffee and remember it as I walk out the door) until it’s easy!

  4. Ruby
    Ruby says:

    Hello Elizabeth,
    Firstly thank you for this informative blog. I have a question..
    1. Is bulletproof coffee only for those who are doing keto diet? What i mean is can i have bulletproof coffee in the morning and for Lunch / Dinner eat regular food? I travel a lot for work because of which i fail to follow the keto diet regularly. So even on those days when i have to eat out, can i start my day with a bulletproof coffee?

  5. Margo
    Margo says:

    Hi, I’m fairly new to the podcast. I have been enjoying bulletproof coffee for a few years, but can’t stand it without 1 tbsp of honey. Hate stevia. You say this “kind of defeats the purpose”, correct? I’ve been gaining weight but that’s bc I like to eat out (high carb dinners) too much. As I work to make dinners out less frequent, can I still keep my honey in my beloved coffee? I’ve also tried scaling down the honey a bit and hated that, too.

  6. Sash
    Sash says:

    Hello! I’m considering trying bullet proof coffee. I’m trying to lose weight but not sure if I should wait till I have actually lost a good amount of weight or to just start now. I’m on a 1200 calorie diet now with 30-45min of exercise a day. I’ve lost 8lbs in a week and a half, assuming its water weight though. I read somewhere I shouldn’t drink it if I’m trying to lose fat but I’ve also read it is for weight loss. So my question is will it make a difference if I start dirking it now or later after I lose more weight?

    Also, I don’t workout till about 4:30pm. Should I drink a cup mid day then? or just keep it in the morning like everyone else?

    • Elizabeth Benton
      Elizabeth Benton says:

      Hi Sash, thanks for reaching out! I don’t agree that BP coffee shouldn’t be consumed if you’re trying to lose weight. The key to fat loss is controlling blood sugar & insulin. Anyone who suggests to avoid it when losing weight is probably saying so because of the fat content, and that advice reflects a fundamental misunderstanding of how fat loss works. With that said, there’s nothing magical about it so there’s no need to go out of your way to add it if you’re nervous about it. I wouldn’t have a cup of any kind of coffee mid-day, because caffeine is best kept to the AM to support sleep cycles. I’m not a fan of calorie counting and I explain why in episode 62 of the podcast – just wanted to throw that out there because I don’t think it’s the most effective or sustainable approach to fat loss. Here’s a link to that episode:

  7. Karen
    Karen says:

    I have been drinking the bulletproof coffee for breakfast and following the keto diet for my lunch and dinner, with plenty of water and unsweetened tea sometimes, since my birthday April 28, 2017 and I have lost 5 pounds already. I love the energy that I have and the amazing results.

  8. susan jacoby
    susan jacoby says:

    Thank you for sharing! I have just started drinking coffee with coconut oil in it. I find I like just stirring it and drinking, rather than blending it up. Will I still get benefit? Does it emulsify in my stomach instead of in the cup?

  9. Sam
    Sam says:

    I see that you are still answering question from this string 2 years later so I will ask away. I started down this path because a major outbreak of psoriasis on my elbows and found that the only way to get rid of it without meds and creams is eliminating inflammatory foods from my diet. I am no stranger to these kinds of diets, but whats different this time is that I am breastfeeding, and I need the extra calories. Before the outbreak I was eating everything in sight! In your opinion is this a good way to get the calories, along side eating a whole foods breakfast? I don’t want to go overboard on fat and calories.

    • Elizabeth Benton
      Elizabeth Benton says:

      Hi Sam! There are TONS of ways to make sure you’re eating enough and when it comes to breastfeeding, we don’t need too many more calories. While BP coffee is certainly one way to do it, I think you could very easily do it with whole foods. It just comes down to what you enjoy the most and what your body responds best to.

        • Elizabeth Benton
          Elizabeth Benton says:

          Of course, you can add anything. But it comes down to “what’s your goal?” If you are drinking it to assist with fat burning, adding sugar is not going to assist in fat burning. Stevia is a non-nutritive sweetener but can trigger cravings and what is known as the cephalic phase insulin response. If fat loss is the goal, I’d recommend not sweetening it. If fat loss is the goal and you don’t like BP coffee without sweetener, perhaps BP coffee isn’t the best option for you. There are tons of other options for a FL breakfast. Check out episode QA6 of the podcast.

  10. Crystal Fenton
    Crystal Fenton says:

    Can I still drink BP coffee after I’ve had a morning protein shake after my AM HIITworkout?

  11. Elizabeth Benton
    Elizabeth Benton says:

    This totally depends on you, how much you eat throughout the day, if you’re hungry, how sensitive you are to caffeine, etc. Can you? Sure. Is it right for you? It depends again on what you eat for the rest of the day, if you’re hungry and want/need a meal at that time, etc.


Trackbacks & Pingbacks

  1. […] During the summer I had gotten away from bulletproof coffee in favor of cold brew just because I preferred cold coffee in the am. But, now that the weather is chilly, bulletproof is back! I spiced it up a bit this morning with raw cacao powder and a raw egg yolk. No, you can’t taste the egg. (If you have questions about BP coffee or MCT oil, I’ve written or podcasted about it here, here and here). […]

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