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Many people are already aware of the benefits that ketogenic diets may have on your waistline, but what you may not know is that a keto diet could be beneficial for your skin too.
How A Keto Diet Helps With Your Skin
A ketogenic diet opts for healthy fats and proteins over carbohydrates to send your body into a state of ketosis. With a keto diet your body will run primary on fatty acids and ketones for fuel, changing the way your metabolism is used to functioning.
As you may suspect, changing up your entire diet can lead to many changes in your body, including your skin. Read on to learn more about what a balanced ketogenic diet can do for your skin and to learn about the healthy skin lifestyle you have been looking for.
Skin inflammation may reduce
During the initial adjustment period with transitioning to keto, it is possible to experience a little bit more inflammation in your skin while everything is changing up. Sometimes people refer to this as a “keto rash.”
Skin redness, inflammation, and irritation may last 1-4 weeks. It tends to go away by itself and this is likely due to an increase in healthy soothing fats full of omega 3s and less refined carbohydrates.
Of course, if you are choosing highly processed fats like vegetable and soybean oils like what is found in many junk foods, you may not see the inflammation reduction.
Bottom line: even though keto diets are high in fat, you still need to be making healthy choices on the sources of the fat to get the skin benefits. Avocados, walnuts, coconut oil, and fatty fish are all good choices for body and skin improvements.
Read this article I wrote on my other blog about high fat foods for keto.
Less glucose spike for less acne
Acne forms from a combination of dead skin cells, bacteria, and skin oils called sebum blending together and lodging themselves in your pores.
So, have balanced levels of all three of these culprits can help keep acne at bay.
Sebum is the name for the oils your skin produces to keep itself moisturized, but when there is too much production it can be a recipe for acne. Excess sebum production is closely tied to how many processed carbohydrates you are consuming.
Simple carbohydrates cause quick glucose spikes in the blood, signaling the body to spike insulin, and androgenic hormones and sebum production along with it. Altogether, this means that more refined carbohydrate consumption is likely to lead to an overproduction of sebum on your face, making it difficult to keep acne at bay.
With ketogenic diets, the carbohydrate load is greatly reduced, causing the blood sugar levels in your blood to stay much more steady.
Overall, this could mean that your ketogenic diet helps keep your sebum production in check, and your face clearer for it.
More healthy fat consumption can make the skin glow
Aside from helping with inflammation, making sure you are eating lots of healthy omega 3 rich fats can give your skin a moisturized and glowy appearance.
Omega 3s help keep your cell membranes healthy and can even help prevent skin damage (read: fine lines and wrinkles) from UV exposure. Since you will likely be consuming more fats on a ketogenic diet, make sure you are choosing your fat sources wisely.
Reaching for nuts, avocados, coconut and olive oils, and healthy fish is a much better option than refined vegetable oils like what is found in snack foods.
You are what you eat, and since not all fats are made exactly the same, you need to make good fat choices to get that healthy glow.
Lots of antioxidants for a healthy complexion
If you are already on a ketogenic diet, or are looking into it, you probably already have a wide variety of fats and proteins in mind to stock your kitchen with. But, in order to have really great skin on a ketogenic diet, you need to make sure you aren’t ignoring the powerhouses of a truly healthy complexion — antioxidants.
Antioxidants are found most abundantly in plant-based foods, so be sure to round out your diet with plenty of keto-friendly greens, berries, and veggies. Check out these articles for the best low carb fruits and low carb vegetables for a keto diet.
Be sure to eat enough fiber
One of the pitfalls that some fall into when starting on a ketogenic diet, is that they do not prioritize fiber.
Making the focus of your meals highly protein and fat-based is the overall goal of the ketogenic diet, but you still need to remember to work an adequate amount of fiber into your diet to keep everything moving.
A sluggish digestive system lacking in fiber could mean constipation, bloating, and skin breakouts — basically, not a good look. Mix in a good amount of leafy greens, cruciferous vegetables (broccoli, cauliflower, brussels sprouts, cabbage), or celery, zucchini, and cucumber to ensure that everything is moving along easily.
Look out for too much dairy
Dairy may not be an issue for everyone, but for some, it can cause excess sebum, inflammation, and pimples. Aside from the large portion of the population who actively are lactose intolerant and cannot properly digest dairy, even those who seem to tolerate it well can see periodic skin problems when too much dairy is mixed into their diet.
Keep an eye out for how dairy affects you, your skin, and your digestion, as too much if it can potentially throw a wrench in your clear skin keto plans.
A ketogenic diet can be a healthy way to lose weight and have less inflamed, glowing, and clear skin. This may be from more stable glucose levels, less processed carbohydrates, and more healthy fats included in a well-thought-out ketogenic diet.
But, in order to get the most beauty benefits out of a ketogenic diet, you need to be making healthy choices as to which fats and proteins are going to be making up the bulk of your diet.
Be sure to choose healthier fats rich in omega 3s, mix in plenty of keto-friendly antioxidant-packed veggies, get plenty of fiber, and skip the dairy if it affects you negatively.
After the initial skin adjustment and metabolism changing period, you may see skin improvements from a well constructed ketogenic diet.