Does Bacon Break a Fast? The Definitive Answer

Intermittent fasting is growing in popularity as a way to improve health, lose weight and simplify meal planning. But when you’re fasting, it can be tricky to figure out what you can and can’t eat during your fasting window. One of the most hotly debated questions is – does bacon break a fast?

As a lover of bacon myself, I completely understand the dilemma. Crispy, salty, smoky bacon just seems like the perfect thing to break a long fasting period. But is it okay, or will it ruin your fast? In this article, we’ll explore the science and debate around bacon and fasting, so you can make the best decision for your goals.

What is Intermittent Fasting?

Before we dive into the bacon debate, let’s review the basics of intermittent fasting (IF).

Intermittent fasting involves alternating periods of normal eating with extended fasting periods. The most popular approach is 16 8 fasting, where you fast for 16 hours per day and restrict feedings to an 8-hour window.

Some other common fasting ratios are 14:10, 20:4, and once or twice a week 24-hour fasts. When you fast for a long time, your body changes its fuel source from glucose to fat.

Potential benefits of IF include:

• Weight loss
• Reduced inflammation
• Improved insulin sensitivity
• Increased longevity
• Brain health benefits

But in order to reap the full rewards, it’s important to fast correctly and thoughtfully break the fast.

The First Rule of Fasting: Any Calories Break the Fast

The most basic rule of fasting is that if you eat any calories during your fasting window, your fast will be broken.

When you ingest calories, it switches your body from a fasted state back into a fed state. Your insulin spikes, and ketosis breaks as your body starts to burn the incoming calories for fuel instead of your stored body fat.

So by this measure, yes – bacon would break your fast since it contains calories and fat Even a small amount like two pieces of bacon adds up to 70-80 calories

It Depends on Your Fasting Goals

However, whether or not bacon is okay during your fast really depends on your personal goals and reasons for fasting.

For example, if your primary goal is calorie restriction for weight loss, then bacon would not be recommended during your fast. Even a small amount could interfere with your results. Sticking to zero calories like water, black coffee, or tea would be best.

But what if your main goal is to follow a low-carb or ketogenic diet while fasting? In that case, the high fat and protein content of bacon isn’t an issue. It could help promote satiety and ketone production during the fast.

Or maybe you are fasting for autophagy – the cleansing process where cells recycle waste material. Studies show that even 50 calories does not seem to inhibit autophagy, so a small amount of bacon may be permissible.

So consider your personal goals and overall dietary approach when deciding if bacon suits your style of fasting. There is no one size fits all answer.

Nutrition Profile of Bacon

To help inform your decision, let’s look at the nutrition facts on bacon. A typical serving of 2 cooked slices (about 28g) contains:

• 70-80 calories
• 5g fat
• 4g protein
• 370mg sodium

As you can see, just two slices provides a decent punch of calories, fat, and sodium. Eating several pieces could quickly add up and undermine calorie restriction goals.

However, the high protein and fat can help induce satiety and ketosis, making bacon a reasonable option for some low-carb fasters.

If opting for bacon, choose high-quality sources from pastured pork when possible to maximize nutrition. Also limit portion sizes to 1-2 slices max.

The Case For Bacon on Fasts

So why do some intermittent fasters still think it’s okay to enjoy bacon during the fasting window? Here are a few of the compelling arguments in favor of bacon:

High protein & fat – As mentioned earlier, bacon provides protein and fat without carbs, so it can help promote satiety, fullness, and ketone production while fasting. This may maximize fat burning.

Doesn’t spike insulin – Bacon doesn’t cause insulin to spike the way carbohydrates do. Therefore, your body can stay in a catabolic fat-burning state.

Maintains muscle mass – The protein in bacon can help maintain muscle mass, which often wastes away during fasting periods.

Wards off cravings – Salt and fat help fight hunger and cravings, preventing binge eating once the fast is over.

Provides energy – Dietary fat gives sustained energy, helping you power through your daily tasks while fasting.

Minimizes carb flu – Getting sufficient fat/protein reduces keto flu symptoms like headaches, fatigue, and nausea in low-carb fasters.

Reasons Why Bacon May Break a Fast

On the other hand, there are reasons why consuming bacon might impede your fasting regimen:

Any calories technically break the fast – Even small amounts of bacon tally up calories, which by definition breaks your fasting period.

Triggers digestive processes – Eating bacon leads to the release of insulin and digestive enzymes, which switches your body out of the fasted state.

Too high in calories – The calories in just 2-3 slices of bacon (up to 25% of your daily intake) can jeopardize calorie restriction.

High in sodium – The 370mg sodium in just 2 slices may promote water retention and blood pressure spikes.

Processed meat concerns – Heavily processed meats like bacon promote inflammation, raise IGF-1, and may increase cancer risk with frequent use.

Addictive food behaviors – Bacon is hard to eat in moderation due to its highly palatable taste. It can trigger cravings and overeating.

Interrupt autophagy – Research shows that calories, protein, and artificial additives may inhibit autophagy, counteracting this benefit of fasting.

So if calorie restriction, autophagy, and squeaky clean fasts are your goal, bacon is probably not the best choice during your fasting period.

Healthier Alternatives to Bacon for Breaking a Fast

If you decide bacon isn’t the right option for your intermittent fasting plan, here are some healthier alternatives for breaking your fast:

Eggs – Hard boiled or scrambled eggs provide protein without the processed meat downsides. Add some veggies for nutrients.

Avocado toast – Masabuku avocado toast on sprouted bread gives you fiber, healthy fats and nutrients.

Smoked salmon – Wild caught smoked salmon gives you protein, omega-3s and satisfies smoked flavor cravings without the nitrates.

Tuna or sardine salad – Mix canned tuna or sardines with celery, lemon juice, herbs and olive oil for a nourishing protein-packed salad.

Bone broth – Sip high quality bone broth during your eating window to provide electrolytes, protein collagen and amino acids.

Nuts and nut butters – A small handful of raw almonds, walnuts or natural peanut butter makes a filling, nutritious fast-breaker.

Vegetable omelet – Eggs, veggies, herbs, and cheese in an omelet provide nutrients without derailing your diet.

Keto smoothie – Blend approved keto foods like avocado, berries, nut butter, and collagen protein for a nutritious sip-able meal.

Break the Fast with Care

No matter what foods you choose to break your fast with, there are some basic guidelines to follow:

• Break your fast gradually with a small snack first, then have your main meal a bit later.

• Chew foods very thoroughly – this helps signal to your body that food is coming.

• Go for easily digestible foods at first, then add more diversity later.

• Stay hydrated and drink water, herbal tea, or bone broth.

• Avoid overeating or binging – pay attention to your body’s signals.

• Keep portions moderate and don’t overdo it just because you’re fasting.

Following these simple rules of breaking your fast will help prevent discomfort, maximize the benefits, and make intermittent fasting sustainable in the long-term

The Verdict on Bacon and Fasting

At the end of the day, whether or not bacon will break your fast comes down to personal preference and goals.

If your goal is calorie restriction for weight loss, bacon is probably not the best choice due to its high calorie density. Sticking to zero or very low calories is advised.

However, if you follow a low-carb ketogenic diet or are less strict about calories, enjoying 1-2 slices of bacon during your eating window may be an acceptable option. The high protein and fat may help curb appetite while maintaining ketosis. But limit portions.

For optimizing autophagy, it’s best to avoid all calories, protein and artificial ingredients – so bacon is out. And for the best health, minimize consumption of processed meat in general.

My advice is to experiment mindfully with including bacon in your eating window and monitor your results and how you feel. That will give you the real-life data to decide if bacon works for YOUR goals and fasting regimen.

The most important thing is choosing a style of intermittent fasting that you can maintain consistently, feel good doing, and see results from. Let your priorities and results guide you rather than rigid rules. Finding sustainable balance is key.