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Keto Diet and Acne – What to Do?

The ketogenic diet boosts your metabolism, encourages weight loss, and positively impacts your cholesterol and blood levels. However, when you restructure the contents of your diet and switch to low carbs and no sugar, it can take a toll on the health of your skin. The keto diet helps you shrink your waistline, but excess fats can make your skin prone to acne and other skin conditions.

Let’s look at how the keto diet affects your skin and which foods you can eat to treat breakouts.

Fats from Keto Diet Causes Acne

Following a strict keto diet means that the majority of foods you eat have high-fat contents. Fats such as olive oil, ghee, coconut oil, and sesame oil are added to almost all keto dishes since your body burns the fat for energy. What this does is that it increase the production of sebum on your skin, making it more prone to acne. Consuming oily contents results in the overproduction of oil on your skin, making it greasy by clogging up your pores.

If you consume healthy oils in moderation, it can result in glowing skin; however, eating fatty foods all the time can turn your skin extremely greasy. Extreme changes in your diet can also lead to inflammation in your body that can trigger other skin conditions such as psoriasis.

For some people, high-fat contents can result in prurigo pigmentosa – an irritable rash that appears on your back, chest, and stomach. The rash takes the form of red bumps that look like tiny pimples. They eventually heal over time, but the marks it leaves behind can become a permanent nuisance.

Woman squeezing her pimple with fingers
Photo credits: Anna Nekrashevich

Keto-Friendly Skin Boosting Foods

If you experience breakouts, acne, or rashes, there are certain foods that you can include in your keto diet to improve the health of your skin. Non-starchy veggies such as cucumber, cauliflower, spinach, and collard greens have tremendous skin benefits and can limit the appearance of acne. Other foods include healthy fats such as avocados, salmon, mackerel, and olive oil.

 

Keto Foods that Prevent Sun Damage

Consuming trans fat instead of healthy fats can have adverse effects on your skin. Trans fats can be found in deep-fried foods and processed meat and can result in redness, inflammation, loss of collagen, and acne. Instead, we should aim to consume foods rich in omega-3 and omega-6 that prevent these skin conditions and protect you from sun damage.

 

Does the Keto Diet Reduce or Cause Skin Acne?

Like every diet that limits the consumption of certain kinds of macro and micronutrients, the keto diet also affects people differently. While some may experience healthy, glowing skin, others might witness the keto diet causing skin problems. The way your body reacts to the changes in your diet depends on what you eat regularly and your overall lifestyle. The secret to good healthy skin is eating green vegetables and increasing your intake of healthy fats such as avocadoes, nuts, and full-fat Greek yogurt even  Collagen peptides will greatly benefit you

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Woman squeezing her pimple with fingers

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