Oh bacon, you insanely tasty treat, ready to be devoured at all times of the day. If you’ve heard of the keto diet and are wondering, “Is bacon keto?” before you decide to follow it, we support and admire you. This is a big decision for most people.
Let’s take a closer look at the ketogenic diet and see how our favorite food falls into that. We’ll also look at some tasty bacon recipes that will be sure to fill you up and make you smile.
The ketogenic diet has soared in popularity over recent years for its effectiveness in weight loss and other health benefits. This very low-carb high-fat diet puts your body into a state of ketosis, where it burns fat for fuel instead of glucose.
One of the most common questions about keto is can I still enjoy delicious fatty foods like bacon on this diet? The answer is yes – bacon can absolutely be part of a healthy ketogenic diet when consumed in moderation.
In this article, we’ll provide guidelines on how much bacon you can eat on keto the benefits of bacon on keto tips for incorporating it into your meal plan, and more. Let’s dive in!
How Much Bacon Can You Have on Keto?
When it comes to bacon on the keto diet, moderation is key. Here are some general guidelines for how much bacon you can eat while staying in ketosis:
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3 ounces or less per day – This provides about 20-25 grams of fat and 10 grams of protein, keeping you within the recommended macronutrient intake for keto.
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No more than 4-6 slices – On average, one slice of bacon contains around 41 calories and 3.5 grams of fat. Limiting yourself to 4-6 slices per day prevents excessive calories and sodium.
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Only 10% of your daily calories from bacon – If consuming 1500 calories a day, just 150 should come from bacon. This ensures you’re getting a balance of nutrients from diverse whole food sources.
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Listen to your body – Pay attention to how you feel after eating bacon. Reduce the amount if you experience indigestion, nausea, or other negative symptoms.
The exact amount of bacon you can eat may vary depending on your individual calorie needs, activity level, health status, and keto diet approach. Strict keto limits bacon more than liberal keto. Consulting a healthcare provider can help determine appropriate bacon intake for your needs.
The Nutritional Benefits of Bacon on Keto
While it should be eaten in moderation, bacon offers several nutritional benefits that make it a smart choice as part of a well-formulated ketogenic diet:
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High in fat – Each slice of bacon provides 3.5-5g of fat, mostly monounsaturated and saturated. This helps increase fat intake, the main macronutrient for keto.
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Moderate protein – With 5-6g protein per slice, bacon contributes to your daily protein needs without excess. Too much protein can interfere with ketosis.
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Low carb – Just 1-2 net grams of carbs per slice allows bacon to fit into even a strict keto diet of 20g daily carbs.
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Vitamins & minerals – Provides B vitamins, selenium, zinc, iron, magnesium, and other micronutrients.
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Satiating – High fat and protein keeps you feeling fuller longer on keto. This promotes adherence to the diet for weight loss.
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Flavor – Smoky, salty, savory bacon makes veggies, salads, eggs, and more tastier. This can help diet compliance.
Tips for Incorporating Bacon into a Keto Meal Plan
Here are some tips for enjoying bacon as part of a well-balanced ketogenic diet:
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Choose high quality – Seek out uncured, no sugar added bacon whenever possible. Avoid bacon with excess fillers, preservatives or other additives.
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Use as a flavoring – Add crumbled bacon as a topping for greens, cauliflower mash, or keto-friendly soups. Provides a punch of flavor without excess calories.
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Combine with eggs – Incorporate into egg scrambles, omelets, frittata or baked egg muffins for a protein and fat packed breakfast.
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Bake your own – Make baked bacon slices or bacon wrapped snacks for perfect crispness without burnt edges.
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Limit with other processed meats – Bacon already contains nitrates and sodium, so combine minimally with other cured or smoked meats.
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Watch the sodium – Be mindful of total sodium intake from bacon when also consuming salty keto foods like olives, pickles, and cheese.
Potential Downsides of Eating Too Much Bacon on Keto
While delicious and keto-friendly in moderation, eating too much bacon can lead to some potential downsides including:
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Weight stalls or gain – Excess calories from any source can prevent weight loss. Bacon is energy dense at 41 calories per slice.
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Increased LDL cholesterol – The saturated fat in bacon may raise LDL levels in some individuals, increasing heart disease risk.
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Nutrient imbalance – Overdoing bacon means you may miss out on fiber, vitamins, and minerals from vegetables, fruits, nuts and seeds.
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GI issues – Greasy, fatty bacon can lead to stomach pain, reflux, diarrhea, and other GI problems when over-consumed.
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Increased cancer risk – The World Health Organization classified processed meats including bacon as carcinogenic when eaten in excess over a lifetime.
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Sodium overload – Each slice of bacon contains 30% of the recommended daily sodium intake. Too much sodium increases blood pressure.
To prevent these potential issues, enjoy bacon in moderation as part of an overall healthy keto eating plan focused on whole, minimally processed foods. Consider leaner proteins and plant-based fats as well.
The Bottom Line on Bacon and the Keto Diet
Bacon can absolutely be included as part of a healthy ketogenic diet when consumed in moderate portions. Limit yourself to about 3 ounces or 4-6 slices per day, and combine with plenty of low-carb vegetables, plant fats, lean proteins, nuts, seeds, eggs, and dairy.
This provides the benefits of bacon like taste, fat, and nutrients while preventing excessive calories, sodium, saturated fat, and processed meats. Work with a healthcare professional to find the appropriate bacon intake for your individual nutritional ketosis goals.
With the right approach, you can enjoy delicious bacon as part of your keto lifestyle. So sizzle up a few slices and get ready to take your ketogenic diet to tasty new heights!
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Bacon Cream Cheese Jalapeno Poppers
Jalapeno poppers are a culinary delicacy, particularly when they’re paired with bacon and cream cheese. If you don’t like things very spicy, cut your jalapenos in half and take out the seeds. Then, fill them with a mixture of cream cheese and diced bacon bits. Finally, bake them. We’ll even go so far as to tell you — you can actually wrap them in bacon, too. Keep in mind this is a task reserved for only the biggest bacon fans in the crowd. But trust us when we say, it’s awesome and tasty and awesomely tasty.
Can You Have Bacon on Keto?
The keto diet is rich in fats and proteins and low in carbs. For our fellow bacon-enthusiasts, the real beauty of the keto diet rests in one food — bacon.
If you want to know if bacon is keto, we can answer that question for you (and also tell you to eat it). Bacon, like other pork products, is high in fat, which makes it a great choice for a keto-friendly, low-carb breakfast. About 20% of the fat in bacon is monounsaturated, and a lot of it is oleic acid, which is the same fatty acid that olive oil is known for. While we’re on the topic of bacon health, it’s also fun to note that a typical 3. 5-ounce portion ofbacon contains:
- 37 grams of high-quality animal protein
- Vitamins B1, B2, B3, B5, B6, and B12
- 89% of the recommended daily amount for selenium
- 53% of the recommended daily amount for phosphorus
- Amounts of the minerals iron, magnesium, zinc, and potassium
It’s true that you can have your bacon and eat it too with the keto diet.
OurNo-Sugar Signature Dry-Rub Uncured Bacon is as good as it gets. You’ll be glad to know that this Heritage Breed pork package is completely keto-friendly. It tastes hearty and rich. If you’re also wondering if bacon is paleo, we’re happy to say that our bacon is also paleo-approved! We took out the added sugar and artificial nitrates from this tasty breakfast side dish (or main dish, depending on your point of view) and made it paleo-approved. This is one of the main differences between cured and uncured bacon. When we did, we found those distinguished pork flavors and dry-rub ingredients did all the talking. It’s just pork, salt, celery powder, and spices in this bacon. We never add nitrates or nitrites,just those that naturally occur in the celery powder. Plus, we never add water, which means more delicious bacon per pound for you,bacon lover. Serve this alongside all your morning scrambles and omelets. Consider sprinkling bacon crumbles on top of your avocado salad at lunch. Even line your dinner plate with bacon wrapped green beans or asparagus. Whatever it is that fits your fancy, get creative pairing bacon with other nutritious ingredients!.
On the keto diet — and every diet, really — bacon isn’t just a breakfast food. When you’re following the keto lifestyle, bacon can be incorporated into breakfast, lunch, dinner and a snack in-between.
When you’re following the keto diet, some classic dishes just call for an alteration or two. You can make a quick and easy cauliflower bacon casserole by swapping out the carb-filled noodles for cauliflower and adding cheese and bacon. Plus, you can make it ahead of time and eat it all week, which makes it a good choice for meal planning.
A simple but tasty dish, you can’t go wrong with bacon-wrapped asparagus. Wrap slices our bacon around some asparagus spears, and you’ll have a delightful, keto-friendly treat. You can wrap a few asparagus spears at a time, depending on how much bacon you like on them. This works well with the nice, thick slices you’ll find in our packages of bacon.
Bacon fans always love the wedge salad, and we’re happy to say that it’s easy to add to your list of keto-friendly recipes. Just cut your iceberg into wedges and put some thick blue cheese dressing, diced tomatoes, and red onion on top. Then add the crispy bacon as the last thing to finish.
It seems that bacon is sometimes wrongfully forgotten when it comes to soup. Since heavy cream and bacon are allowed on the keto diet, you can quickly make bacon soup. To make it stronger, add cheddar cheese and something green, like green onion or fresh chives. Make a big batch of bacon soup during cooler weather or to keep on hand for busy weeks.
Can You Eat Unlimited Steak & Bacon On The Ketogenic Diet?
FAQ
How many pieces of bacon can I eat on keto?
Can you just eat bacon on keto?
What foods can I eat unlimited on keto?
How much bacon is too much?
Can you eat bacon on keto?
Bacon also contains minerals like iron and zinc, which are important for energy production and metabolism. These vitamins and minerals are very important on keto because they can help offset some of the keto flu symptoms like fatigue and brain fog. So, if you’re feeling sluggish on keto, try eating some bacon!
Is coconut sugar allowed on the keto diet?
No, despite having a lower glycemic index than cane sugar, coconut sugar is still sugar and has a lot of carbohydrates, not being allowed in the ketogenic diet.
How many bacon strips can you eat on keto?
The number of bacon strips you can eat on keto depends on your goals and macronutrient intake. For your ease, here’s a nutritional breakdown of one slice of sugar-free regular-cut bacon: Note: Bacon also has about 137 milligrams of sodium per slice. But note that the breakdown is generic; the values can differ from brand to brand.
Is Bacon a good source of energy on a keto diet?
Bacon varies greatly depending on the curing process, the cut of meat used, and the preparation method. Pork Bacon: This is your regular bacon, sliced from the pork belly, high in fatty acids, and always a favorite food for bacon lovers. Its fat content and high protein content make it a good source of energy for keto dieters.