Unless you’ve been living under a rock for the last year, you’ve probably heard or Bulletproof Coffee. Internet entrepreneur and “bio-hacker” Dave Asprey paired organically grown coffee with grassfed butter—and the resulting frothy offspring has spawned a diet craze that has achieved near-cultic status among its devotees.

But there’s more to THE BULLETPROOF DIET, Asprey’s recently released diet/cookbook, than just buttered java. So, here are five quick bulletpoints to help you go Bulletproof and get buff:

FAT is your friend
Despite popular belief, Asprey argues that a primary reason that many people are overweight is because they are not eating the proper amounts (and kinds) of healthy fat. Dietary fat contains the most energy and burns “cleanest” of all macronutrients, making it vital for weight control and optimal brain performance. On top of making sure to add healthy fats like grass-fed butter and coconut (or its more refined cousin, MCT) oil to your morning java, make sure that fat makes up 50-70% of your daily calories.

Vary and VEG-out
When going Bulletproof, you want to eat a wide assortment of vegetables like celery, zucchini and asparagus. Because vegetables are so low in calories, you get to feast on them but they’ll only comprise 10-20% of your daily calories. (Just make sure to cook veggies like kale, bok choy and broccoli to get rid of their toxic oxalic acid.)

PROTEIN, Sparingly
According to Asprey, protein is a complicated nutrient: it’s vital to maintain healthy bone density and muscle mass, but in too-high doses it can cause inflammation. Optimal protein levels vary by age, gender and level of fitness, but roughly 20% of your daily calories will come from protein. Just make sure they’re bulletproof proteins like grass-fed beef, pastured eggs and wild- caught seafood.

FRUIT is the Finishing Touch
Fruits are a touchy subject when going Bulletproof, because sugar can be a volatile nutrient. While many fruits contain vitamins, minerals and antioxidants necessary for healthy human function, Asprey claims that even low levels of fructose (the sugar found in fruit) can adversely affect the body. It can spike insulin levels, turn off the part of our brain that makes us feel “full,” and spur unhealthy repeat cravings when blood sugar levels fall. Thus, Asprey recommends having no more than 1-2 servings of fruits like blueberries, pineapple and tangerines; additionally, eat them later in the evening, when the resulting fall in blood sugar can actually help you sleep better.

Steer Clear of ‘Kryptonite’
Harmful compounds called antinutrients can be found in low levels in almost all foods. Regular intake of these antinutrients can lead to chronic inflammation, inhibit proper hormone function and even cause weight gain. Thus, Asprey strongly cautions against excessive intake of certain “healthy” foods like raw kale, beans and nuts, due to their heavy antinutrient load.

We realize all bodies are unique, so please consult with your physician before making any dietary or lifestyle changes.