Bulletproof Diet Roadmap

The Bulletproof Diet Roadmap is a visual guide created by Dave Asprey as part of the Bulletproof Diet. It outlines which foods to eat, which to avoid, and the best times for consumption to optimize weight loss, increase energy levels, and enhance overall wellness. Structured around a high-fat, low-carbohydrate diet, it encourages eating foods that help reduce toxins and inflammation in the body. Central to the roadmap are categories of foods to include or minimize. This daily eating strategy encourages followers to make dietary choices that boost cognitive function and physical health.

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Food Zones of the Bulletproof Diet Roadmap

Now, after getting acknowledged with the basic principles of the Bulletproof Diet Roadmap, we can cover the main food zones presented in the roadmap. Usually, there are six main food zones, but you can meet roadmaps with more food zones, and such roadmaps also have the right to exist.

Note that in every food category, some foods are good for you, and some foods are bad for your overall well-being. Thus, even if you want to eat sweets, you should know there are some sweets you can consume without remorse.

Green Zone

Food in the green zone has no toxins or has on the super low level. Such food will not trigger inflammation and will not affect the blood sugar anyhow.

Food from the green zone can be found in every food category:

• Drinks — green tea of high quality, mineral water
• Organic veggies — broccoli, asparagus
• Oil & fats — avocado oil, sunflower lecithin
• Nuts, seeds & legumes — coconut
• Dairy — colostrum, organic grass-fed butter
• Protein — grass-fed beef and lamb, colostrum
• Cornstarch — sweet potato, carrot, pumpkin
• Fruit — cranberries, lime, blackberries
• Spices & flavorings — apple cider vinegar, parsley
• Sweeteners — erythritol, xylitol
• Cooking — lightly heated, raw or not cooked

Yellow-Green Zone

You can consume products from the yellow-green zone without fear as they are almost as healthy as foods from the green zone. The chances your blood sugar will increase after you consume this food are elevated but still not too high. Do not avoid this food, but consume it a bit less and not that often as food from the green zone.

Products from the yellow-green zone:

• Drinks — water with muddled fruit, filtered water with lemon/lime
• Organic veggies — green beans, summer squash
• Oil & fats — palm oil, fish oil
• Dairy — organic grass-fed cream, organic grass-fed full-fat yogurt, or raw milk
• Protein — haddock, summer flounder
• Starch — cassava, plantain
• Fruit — pomegranate, strawberries, pineapple
• Spices & flavorings — rosemary, cinnamon
• Sweeteners — raw honey, maltitol
• Cooking — boiled, UV oven, lightly grilled

Yellow Zone

When you consume any of the products from the yellow zone, you need to pay attention to your inner feelings. If you feel heavy, have heartburn, or experience any other symptoms of food sensitivity, it might be the signal of your body telling you to stop.

The philosophy is the same as with traffic lights. When they turn yellow, you have to be cautious. The same goes for the food from the yellow zone. Be very cautious when you consume it. Maybe this food will not affect you anyhow, then you can add it to your grocery basket. But if this food increases your blood sugar or causes other health issues, try to avoid it or consume at minimum amounts.

The yellow zone includes the following products:

• Beverages — fresh coconut water, bottled nut milk, Kombucha
• Organic veggies — onion, shallots, eggplant
• Oil & fats — cashew butter, hazelnuts, raw almonds
• Dairy — organic grass-fed cream, non-organic grass-fed butter or ghee
• Protein — pastured turkey and chicken
• Starch — banana, brown rice, frozen or fresh organic corn on the cob
• Fruit — nectarine, plums
• Spices & flavorings — table salt, onion
• Sweeteners — coconut sugar, maple syrup
• Cooking — slow cooking, sous vide

Yellow-Orange Zone

The possibility that foods from the yellow-green zone increase your blood sugar or cause inflammation is slightly higher than after consuming foods from the yellow zone. But this difference is still not that big.

Products from the yellow-green zone:

• Beverages — freshly squeezed fruit juice
• Organic veggies — raw chard, mushrooms
• Oil & fats — grain-fed ghee and butter, goose and duck fat
• Nuts, seeds & legumes — macadamia, cashews
• Dairy — grain-fed butter
• Protein — hemp protein, heated whey
• Cornstarch — potatoes (new, purple, white)
• Fruit — melons, mango
• Spices & flavorings — nutmeg, conventional chocolate, paprika
• Sweeteners — cooked honey, agave, brown or white sugar
• Cooking — barbequed, broiled, microwaved

Orange Zone

Now, we moved to the food zone with products having a verified negative impact on our health. It means you have to avoid these products as much as possible, or, if you consume them sometimes, adhere to the diet, including the products from the green or green-yellow zones.

Products from the orange zone:

• Drinks — pasteurized milk
• Vegetables — corn (fresh on the cob)
• Oil & fats — peanut, vegetable oils, safflower
• Nuts, seeds & legumes — pistachios, chia seed
• Dairy — fake butter, low-fat or skim milk, pasteurized non-organic yogurt or milk
• Protein — pea and rice protein, farmed or high-mercury seafood
• Starch — oats, buckwheat, quinoa
• Fruit — cantaloupe
• Spices & flavorings — tamari, miso, tofu
• Sweeteners — fruit juice concentrate, fructose
• Cooking — stir-fried

Red Zone

Products from the red zone might lead to severe disease processes. Consuming them, you expose yourself to the high risk of inflammation which, in turn, might lead to increasing the sugar levels in your blood system. Try to avoid these products and never put them in your grocery store: better ten products from food zones from green to yellow-orange than one product from the red zone.

The red food zone includes the following products:

• Beverages — diet and aspartame drinks, soda
• Organic vegetables — soy, canned veggies
• Oil & fats — artificial trans-fats, margarine, oils made from GMO grains
• Nuts, seeds & legumes — soy nuts, soy, corn nuts
• Dairy — dairy replacer, conventional ice cream, all cheese
• Protein — wheat protein, soy protein
• Cornstarch — millet, potato starch, gluten-free powders
• Fruit — fruit leather, jelly, raisins
• Spices & flavorings — caseinate, yeast, hydrolyzed gluten
• Sweeteners — sucralose, aspartame, acesulfame potassium
• Cooking — charred, burnt, deep-fried

To identify your food preferences, experiment with products from various food zones. Pay more attention to products from green to yellow-orange food zones, and avoid products from orange and red food zones. That will help you to build a healthy lifestyle and live a healthy and happy life. Never ignore your body signals, as only your body knows what is best for you.