butter coffee

Switching to Butter Coffee and the Keto Diet Gave Me Positive Results

Butter and Coffee. Yes, together. I tried the infamous Bulletproof coffee, loved it and lost weight. Okay, it’s not that simple. There is actually a lifestyle that goes along with it, however it worked for me. I felt less hungry, had fewer energy crashes, fewer cravings and felt more focused. The weight loss was a happy side effect.

How does the Keto Diet work?

By reducing the number of carbs you consume in your daily diet, and providing your body with a ton of healthy fats, your body switches into fat-burning mode. Carbs are your body’s primary energy source so once they are depleted, your body turns to the fats you consume and the fats that are stored. Any carbs consumed in moderation are more efficiently used and less likely to be converted into fat. By eating high amounts of protein, you are preserving your lean muscle mass and increase your metabolism. Be careful to listen to your hunger cues and avoid overeating; Calories consumed in excess to what your body needs will be converted into fat.

Just for reference, as a 5’2″ female who works out 3 to 5 days a week, I tend to eat between 1400 to 1800 calories a day. The first week on the plan I lost about 1 pound a day, but that initial weight loss is water weight. As you reduce the carbohydrates stored in your muscles, you also reduce the amount of water in your body. Over a few months, I dropped an average of 4 to 6 pounds a month, which is pretty impressive over the holidays!

What is Bulletproof coffee?

Bulletproof coffee was created by a businessman named Dave Asprey who came up with the idea after trying yak butter tea in Tibet. Yak butter tea is a special kind of black tea mixed with butter, salt, and milk. Asprey loved the long-lasting energy and mental focus he got from yak tea so much he decided to bring it back to the US. In order to monetize it, he created the Bulletproof brand with his own coffee and oils. He switched the black tea for coffee; added grass-fed butter, because it is higher in Omega-3s; and MCT (medium chain triglycerides) oil for its fat-burning abilities. The non-branded version many people use is called butter coffee. Although the Bulletproof coffee kits are convenient, I prefer to make butter coffee because I can use ingredients I already have.

How can I make butter coffee at home?

There are three components to Bulletproof coffee: high quality caffeine, MCT oil, and butter. You place them all in a blender to emulsify the fats, and then you sip on it all morning. It’s really delicious! Here is how I make mine:


I chose a light roast, whole bean coffee that I grind myself and keep in the fridge. Light roast, or city roast, is exactly what it sounds like, the beans are just barely roasted. This keeps the oils inside the beans from burning which allows for more antioxidant power and less of that bitter aftertaste. Many people avoid light roast because they like their coffee strong, but the degree of the roast has nothing to do with the strength of the flavor. If you enjoy stronger coffee just use more beans in your brew. To keep the beans fresh, I grind my own beans and keep them in the fridge.

You can also use organic black tea as a substitute for coffee!


MCT, XCT, and Brain Octane oil are all derived from some combination of coconut oil and/or palm oil. I prefer to stay away from ingredients that have been processed so I use a tablespoon of pure coconut oil. It has a ton of natural health benefits including weight loss.

Grass-Fed Butter

Grass-fed butter is higher in Omega-3s than regular butter, therefore it has more healthy cholesterol, antioxidants, and provides substantial energy. I cannot handle dairy so I use a tablespoon of grass-fed ghee instead, which is basically butter without the milk solids and water.

How do I use butter coffee?

You drink your coffee in the morning instead of eating breakfast. Depending on how much oil and butter you use, it should keep you full until early lunch. The keto diet requires you to use high-quality proteins and fats, nutrient dense vegetables, while avoiding grains, sugar, alcohol, legumes, and high-glycemic index fruits. A typical day for me will look like:

  • 8 a.m. Butter coffee with 1 tbsp. coconut oil and 1 tbsp. ghee.
  • 11 a.m. 2 eggs, 2 Paleo turkey bacon slices, 1 cup of sautéed spinach with a side of raw sauerkraut (for natural probiotics); I usually eat this right after my workout.
  • 2 p.m. 1 cup tuna salad over a bed of greens with 1/2 an avocado, tomato, and cucumbers. I use oil, apple cider vinegar, or lemon juice, salt, and pepper for the dressing.
  • 6 p.m. DINNER! Grass-fed steak, wild coho salmon, or pasture-raised chicken with roasted cauliflower, butternut squash, sprouts, or any other yummy veggies I am craving. I also make stews and tons of lettuce wraps. The key here is to eat enjoyable, quality foods.
  • 8 p.m. If I am still hungry, I will have some fat. It can be nuts, avocados, or even a fat bomb.

Have you tried butter coffee yet? How was your experience?

About the Author

Linda Niazi studied Nutrition and Psychology at UCDavis. She went on to become an NASM and ACE certified trainer in 2009 and has been an active health and wellness coach through her three pregnancies (2011, 2012, and 2015). She is currently continuing on to become a Precision Nutrition Coach and well as a Performance Enhancement Specialist.

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