Is Keto Good for the Skin?

minute read | Last update: Nov 30th2022

This article is backed by studies and reviewed by a certified dietician.

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The adage "you are what you eat" is well known. But does that imply that putting a spoonful of butter in your daily coffee will give you flawless skin? Some supporters of the high-fat, extremely low-carb ketogenic diet tend to believe this, even if it means only consuming seafood and low-carb, vibrant vegetables.

A low-carb diet has various positive and negative effects on the skin. While some feel the keto diet might cause breakouts, other components of it can gradually improve your skin.

Before hopping on the keto bandwagon, you may acquire all the essential scoops from this blog! It will walk you through the effects of keto on your skin and let you know if it can alleviate your skin concerns.

Let's get started, shall we?

Boon or Bane: Can the Keto Diet Feed Your Skin?

In addition to toning up the waist, individuals who follow a ketogenic diet discover that their skin gradually looks younger and more vibrant. Moreover, their formerly thinning hair grows back thick and lustrous.

Some people who follow a low-carb diet claim to see a noticeable decline in the visibility of blemishes and relief in skin disorders like eczema. Medical practitioners believe the keto diet may have anti-aging properties, even though no publications explicitly connect it to healthy skin.

Increased concentrations of insulin, glucose, and triglycerides are only a few of the many factors that contribute to aging. A ketogenic diet may benefit the health of your skin since it can lower your blood sugar, lipid, and insulin levels.

How Eliminating Carbs Could Impact Your Skin

Dermatologists believe that the keto diet may help you get clearer skin, although eating more fat and fewer carbs sounds counterintuitive. That is possible if you increase your consumption of healthy fats while eliminating the wrong kinds of carbohydrates.

Simple carbs, in particular, should be avoided because they contribute to the body's excessive inflammation, a significant acne promoter. Your skin will appear more luminous, less red, and far less congested when you reduce inflammation in the body.

How Eating More Fats Could Affect Your Skin

Both hair and skin benefit significantly from Omega- 3 fatty acids. People will always be concerned that consuming too much fat causes acne. In reality, this is inaccurate.

Increasing your consumption of healthy fats, especially Omega-3-rich foods like fish and nuts, may help relieve dry, irritated, and flaky skin. Inflammatory acne has been shown to improve when Omega-6 fats like vegetable oils are avoided.

4 Benefits of a Keto Diet for the Skin

The keto diet is a great way to maintain a healthy lifestyle, and your skin will thank you for it too! The lack of carbohydrates in the diet means fewer sugars for bacteria to feed on, which can reduce inflammation in the body and lead to clearer skin.

The following section outlines the many benefits of the diet and looks at the positive things that the keto diet can do for your skin, making it more resilient.

Combating Acne and Pimples

It has been demonstrated that regulating your metabolism and combining a low-carb, high-vegetable diet with a healthy lifestyle will help clean up skin issues like acne. Furthermore, acne can worsen if your insulin and associated hormone levels are elevated.

Low insulin levels are a typical result of ketogenic diets.

Prevents Sun Damage

High-quality unsaturated fats, including Omega-3, are supplied by the keto diet, and this may have the following additional benefit: it can protect the skin from UV damage and wrinkles!

Unsaturated fats maintain the cell membranes, facilitating the exchange of vital nutrients throughout the body. It strengthens your tissue and protects it from natural damage, similar to what UV photons do.

Reduced Fine Lines and Wrinkles

The keto diet has incredibly minimal carbohydrates and added sugars, preventing blood sugar levels from rising.

Consuming too much sugar triggers a process known as Glycation, which creates Advanced Glycosylation End products (AGES), which damage collagen and cause wrinkles, creases, and droopy skin.

Improves Eczema

Adopting an anti-inflammatory regimen can be helpful because inflammation is an influential factor in the aggravation of eczema. Inflammation is induced by diets high in sugar and processed carbs because they raise insulin levels.

Studies have shown that the keto diet forgoes foods like wheat, refined sugar, and most dairy products, which can help reduce the severity of eczema symptoms.

3 Side Effects of Keto Diet for the Skin

What's good for your waistline may not always be good for your skin! There are many benefits to being on a keto diet, but also some negatives. For one, the keto diet will often make people feel tired and sluggish. That is because ketosis can cause fatigue and brain fog. It can make it hard to stay focused on your work or enjoy your day.

Since every coin has two sides, you must know how the keto diet may affect your skin negatively. The points enumerated below will help you do just that!

Keto Rash

Prurigo pigmentosa, often known as keto rash, is one of the unfavorable side effects connected to the onset of ketosis. The ketogenic diet and the ketosis condition can cause the skin to become sensitive and irritated.

Prurigo Pigmentosa is a very uncommon type of dermatitis. It makes the skin develop a network of red, rough bumps, and patches. These rashes often don't affect the face; they usually affect the body's top half, such as the neck, shoulders, and back.

Although the precise etiology of Prurigo Pigmentosa is unknown, it has been linked to the ketosis state since those who fast, follow a ketogenic diet, or have diabetes frequently experience it. Hence, the moniker "keto rash" was coined!


Your skin can suffer when the proportions of lipids, carbohydrates, and proteins are significantly off, leading to inflammation.

High-fat diets may cause the body to become more inflammatory, which may induce skin disorders like breakouts and other inflammatory diseases like Psoriasis.

Cause Breakouts

Oil and dairy-rich diets have been associated with acne. They may stimulate your body to generate excess sebum, a skin oil that can clog your pores and trigger severe acne.

Furthermore, starting a ketogenic diet abruptly may exhaust your body. This stress may result in an inflammatory response, exacerbating the inflammation that accompanies more catastrophic acne outbreaks.

Time to Get Keto-ing

With the diet becoming increasingly mainstream, more individuals are beginning to give up bread and potatoes in favor of a keto diet list of items high in fat, such as beef, avocado, and nut milk.

A popular reason for dieters has been the rapid weight loss they frequently experience while on the diet, but the impact of the regimen on the skin is less apparent.

This article aimed to provide an overview of how the keto diet may impact your skin. Hopefully, it was able to do what it set out to do by educating you about all the fantastic benefits a keto diet offers for obtaining radiant, glowing skin while simultaneously warning you about its negative consequences.

In the end, if you're planning to use keto to help repair your skin, check with your primary care physician and dermatologist to determine if it's safe for you before undertaking it!

About the author

The Authentic Keto Team is here to bring you health tips that help you with losing weight fast. We focus on a clean keto diet for beginners because we believe that is the easiest and most simple way to healthy eating. Our keto weight loss tips will not only bring you into ketosis fast but will also help you to improve your mental health, sleep problems, and wellness.

- Our goal is to make keto success easy. -

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