Could you lose weight with the Bacon Diet?

Could and should you try to lose weight with the bacon diet? If you’ve read this blog before, you probably know that I love a crazy diet. I have written about a few of them in my time, some much more crazy than others. I have written about the miso soup diet, the junk food diet and the seaweed diet. I’ve also tried many different diets myself, including fasting. Head to the Diet category page of this blog to delve through my many experiments. As I always say, I am not a nutritionist, just a food lover like you, so do your own research if you plan to lose weight with the bacon diet.

When I heard about the bacon diet I was intrigued. Although I really like bacon, I can’t say I’m bacon crazy. I honestly prefer lean ham, and often find bacon too fatty. Where I live in Australia, our bacon is very different to the ‘streaky bacon’ style you find in the USA. Australian bacon is thicker, cooked less (it remains pink) and is often sold as ‘middle bacon’ or ‘short-cut bacon’.

Increasingly, Australians are turning to proper American streaky bacon styles and bespoke butchers are now selling streaky bacon like this one in my local area direct to the public. To lose weight with the bacon diet, you’ll need to stock up the fridge!


How does the bacon diet work?

You’ve probably heard about Aktins and Keto diets right? These work by drastically reducing your carbs, lowering your blood sugar, and sending your body into ketosis, where it burns fat stores (supposedly). The idea is that your body can actually tolerate quite a lot of fat, and fat “doesn’t make you fat”.

There are quite a few people online who are doing the bacon diet, with mixed results. A guy called Dan Quibell built a diet empire on eating bacon. Apparently, he got clearance from his doctor before embarking on the diet plan, but other doctors have suggested that it might not be safe.

“Not only is bacon devoid of vitamin C and other antioxidants that reduce inflammation and risk of chronic diseases it can also lead to blood pressure spikes that precipitate major health events such as strokes,” points out registered dietitian Solai Buchanan. There is also a bacon diet Facebook group, and many other people who have tried the bacon diet and blogged about it. Many people want to lose weight with the bacon diet, so it seems.

Dan Quibell claims he lost weight with the Bacon Diet | Photo credit @thebaconexperiment

Will I lose weight with the bacon diet?

Bacon diet experts will suggest that you need to focus on sending your body into ketosis. If you want to learn about what ketosis is and does, there are millions of resources online. However, I have tried to do this before, back in the Atkins days, and I have also tried the Dukan Diet.

Let me tell you – they get pretty hard after a while, because although tons of protein is satisfying and satiating, you have to be really oragnised. It’s pretty hard to find a genuine keto snack when you’re on the go (but it’s getting easier). Finding a grilled chicken breast might not be the easiest thing to do when you’re busy, right?

You will lose weight with the bacon diet if you stick to it. Most protein-based diets tend to work the same as all regular diets. You restrict your food, causing you to eat ultimately fewer calories. Personally, I am an advocate for three well balanced meals and no snacks. Read my blog post Is it important to eat three meals a day? And also Why you should always eat 3 meals a day. Here’s how to start to lose weight with the bacon diet.

Sample bacon diet menu

This full menu will give you just over 1800 calories.


Egg and bacon cups = 473 calories

  • 3 x whole eggs (210 calories)
  • 3 rashers of middle bacon, trimmed of rind and excess fat (258 calories)
  • Chives (5 calories)
  • Salt and pepper (0)
  • Mineral water (0)
  • Black coffee (0)


Cut the middle bacon rashers in half. Line 3 cups of a muffin tray with 2 slices each of middle bacon, crack an egg into the centre of each one. Sprinkle with salt and pepper and bake in a moderate oven for about 10 minutes. Remove, and sprinkle with chives. Serve with mineral water and black coffee.


Bacon and chicken scramble = 573 calories

  • 3 x rashers of middle bacon, trimmed of rind and excess fat (258 calories)
  • 1 small chicken breast, poached (240 calories)
  • Handful of baby spinach (10 calories)
  • 4 button mushrooms (30 calories)
  • 1 medium tomato (30 calories)
  • Garlic to taste (5 calories)
  • Salt and pepper (0)
  • Mineral water with lemon and lime


Dice the bacon finely, and pan fry with the garlic. Add chopped tomatoes and mushrooms, simmer for 5 minutes. Add baby spinach and salt and pepper. Serve over the chicken breast and lemon/lime mineral water. Keep your fluids up as this should help you lose weight with the bacon diet.


Bacon and asparagus roll-ups = 766 calories (or skip the vodka to save cals!)

  • 6 x rashers of middle bacon, trimmed of rind and excess fat (516 calories)
  • 12 asparagus spears (60 calories)
  • 1 medium sweet potato, baked (105 calories)
  • Star Anise (0)
  • Soy sauce (5 calories)
  • Vodka and mineral water (80 calories)


Wrap 2 asparagus spears in a rasher of middle bacon and secure with a toothpick. Line a baking tray, and lie wrapped spears side by side. Bake for approx. 4 minutes, turning over and baking for another 4. Bake the sweet potato with soy and star anise and serve with the asparagus spears. Treat yourself to a vodka; or if that’s not your thing, a homemade or store bought keto ball for around 80 calories.

Should you do the bacon diet?

If you like bacon, then why not? It’s imperative to include vegetables and fruit in your diet, however these are heavily restricted within the ketogenic diet frame. Many vegetables and most fruits are off limits, so do your research properly.

Are there any negatives to the bacon diet?

Probably, and if you’re not sensible, you’ll get really sick of bacon, really quickly. Any food that is high in saturated fat is probably not the best thing to focus on as the cornerstone of your diet, having said that, when I was growing up “palm oil” was considered one of the worst food you could put into your body, now coconut oil is hailed as a superfood and an amazing source of good, healthy fat – so opinions change.

Do your research properly and use common sense. As I am not a medical professional, if you have any questions – direct them to your doctor (before embarking on any extreme plan!)

Have you tried the bacon diet? Tell me in the comments below!

Could you lose weight with the Bacon Diet?
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Could you lose weight with the Bacon Diet?
Heard of the bacon diet? If you want to lose weight with the bacon diet there are things you need to get started, including a sample bacon diet menu.
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Alyce Vayle | Content Strategist
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