Diet

10 Ways How Keto Diet Can Affect Your Skin

March 04, 2022

What Is Keto Diet?

The ketogenic diet is a very low-carb, moderate protein, high-fat diet. It is similar to the Atkins diet in many ways.

The keto diet significantly reduces carbohydrate intake and replaces it with fat. The reduction in carbs initiates a metabolic state called ketosis. Glucose is a primary source to generate energy to perform body functions. While eliminating all carbs can make the body use stored fat instead of glucose. This state is called ketosis, which induces fat burn for energy. Also, turn fat into ketones in the liver, which produce energy for the brain.

Ketogenic diets possess many health benefits. It can cause significant reductions in blood sugar and insulin levels.

What is ketosis?

Ketosis is a metabolic state in which your body burns fat for fuel instead of carbs. It happens when an individual drastically reduces carbs intake and limits the body's supply of glucose (sugar), the primary source of energy for the cells.

The ketogenic diet is the most effective way to enter ketosis. The ketogenic diet limits carb consumption to around 20-50 grams per day and is loaded with healthy fats, such as meat, fish, eggs, nuts, and healthy oils.

The ketogenic diet is also a moderate-protein diet. Protein can be converted into glucose if consumed in high amounts that may slow the transition into ketosis.

You can enter ketosis faster by modifying your diet and practicing intermittent fasting. This metabolic state recognizes by several symptoms. These symptoms indicate may also indicate that you have entered ketosis. It includes increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

Keto diet may aid in weight loss

A ketogenic diet is famous for its effective way to lose weight and lower risk factors for disease. Here is how ketogenic diets promote weight loss:

Higher protein intake. Ketogenic diets lead to an increase in protein intake, which has many weight loss benefits. Protein produces a high thermic effect and boosts metabolism.
The process in which the body converts fat and protein into carbs for fuel. It may burn many additional calories each day.
Appetite-suppressant. Ketogenic diets help you feel full. It also may control hunger hormones, including leptin and ghrelin.
Improve insulin sensitivity. Ketogenic diets can significantly improve insulin sensitivity, which can help improve fuel utilization and metabolism.
Decrease fat storage. Some research suggests ketogenic diets may reduce lipogenesis, the process of converting sugar into fat. The minimal intake of carbs may induce fat burn used for energy.
Increase fat burning. Several studies suggest that ketogenic diets may slightly increase fat burning.

In these ways, a ketogenic diet can be effective at helping you lose weight. However, it is essential to ensure that you are taking enough calories when following the ketogenic diet. Cutting calories too much can slow your metabolism, making it harder to lose weight in the long run. Also, some experts suggest that the keto diet may lead to weight loss in the short term. It can also be hard to follow the diet for a long time.

Keto benefits other weight loss

Besides weight loss keto diet has a wide array of potential health benefits. The ketogenic diet can boost insulin sensitivity and cause fat loss benefits those people who have type 2 diabetes or prediabetes.

Initially, the ketogenic diet used as a tool for treating neurological diseases such as epilepsy. Recent studies show that the keto diet can have benefits for a wide variety of different health conditions:

Heart disease. The ketogenic diet helps prevent heart disease and reduce risk factors like cholesterol levels, blood pressure, and blood sugar.
The current research suggests that the keto diet may help slow tumor growth. And discover as an additional treatment for cancer.
Alzheimer's disease. The keto diet may help reduce symptoms of Alzheimer's disease and slow its progression.
Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children.
Parkinson's disease. Although more research is needed, one study found that the diet helped improve symptoms of Parkinson's.
Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels which may play a crucial role in polycystic ovary syndrome.
Brain injuries. Some research suggests that the diet could improve outcomes of traumatic brain injuries.

Foods to avoid

High carbs food intake is restricted in the keto diet. Here is the list of foods that need to be reduced or eliminated on a ketogenic diet:

Sugary foods: include soda, fruit juice, smoothies, cake, ice cream, and candy.
Grains or starches: include wheat-based products, rice, pasta, and cereal.
Fruit: all fruit, except small portions of berries like strawberries
Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: include potatoes, sweet potatoes, carrots, and parsnips.
Low fat or diet products: include low-fat mayonnaise, salad dressings, and condiments
Condiments or sauces: includes barbecue sauce, honey mustard, teriyaki sauce, and ketchup.
Unhealthy fats: include processed vegetable oils and mayonnaise.
Alcohol: includes beer, wine, liquor, and mixed drinks.
Sugar-free diet foods: include sugar-free candies, syrups, puddings, sweeteners, and desserts.

Foods to eat

The keto diet includes the following food staples:

meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
fatty fish: salmon, trout, tuna, and mackerel
eggs: pastured or omega-3 whole eggs
butter and cream: grass-fed butter and heavy cream
cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds
healthy oils: extra virgin olive oil and avocado oil
avocados: whole avocados or freshly made guacamole
low carb veggies: green veggies, tomatoes, onions, peppers
condiments: salt, pepper, herbs, and spices

Keto diet restrictions

The Keto diet is not suitable for all people. The Keto diet is restricted for people with the following conditions:

pancreatitis
liver failure
disorders of fat metabolism
carnitine deficiency
porphyria
pyruvate kinase deficiency

Keto flu

Besides exhibiting health benefits, the keto diet may have some side effects. In the initial days of the keto diet, you may experience flu-like symptoms, known as keto flu. Reported keto flu symptoms include diarrhea, constipation, and vomiting. Other less common symptoms include:

poor energy and mental function
increased hunger
sleep issues
nausea
digestive discomfort
decreased exercise performance

Many of the side effects fade away as your body enters a ketosis state. Easing into the diet and taking mineral supplements can help.

Risk of keto diet:

In the long term keto diet may produce some side effects, including risks of the following:

low protein in the blood
extra fat in the liver
kidney stones
micronutrient deficiencies

Keto diet effect on the skin

The Keto diet is famous for its magical effects on weight loss. But people following the keto diet also experience smooth, radiant skin and strong, shiny hair. Also, observe that following diet may reduce fine lines and wrinkles and, skin appears more youthful and vibrant. The reason is the keto diet is rich in antioxidants known for their anti-aging properties. Some low-carb dieters even report a visible reduction in the appearance of scars and improvements in skin conditions like eczema.

However, there are no studies that prove the direct relation of the keto diet with skin health. While medical professionals seem to think the keto diet can be anti-aging. Since a ketogenic diet can reduce glucose, triglyceride, and insulin levels, the keto diet may also positively impact your skin health.

The keto diet can affect your skin in the following ways:

The high oil content in the keto diet may help skin glow

Ketogenic diets are high in fats that help to produce vibrant and radiant skin. Since keto is a high-fat and low-carb that may induce oil production cause skin to appear soft and glowing. The metabolic changes may activate the oil gland to produce more oil.

Too much fat from the keto diet can cause breakouts

The keto diet is high in fat increases the production of sebum (oil) on your skin. A high-fat diet can trigger the oil gland to produce more oil. The overproduction of sebum (oil) may cause acne.

Also, consuming more dairy is associated with acne. There is a stronger association between sugar and carbohydrates and acne. Cabs and sugar are related to the increased production of certain hormones like insulin that can cause acne.

Several studies have shown the keto diet can reduce the levels of these hormones and can cure acne.

Drastic changes in diet can lead to inflammation

Diets high in fat may increase inflammation in the body, may cause skin conditions such as acne and other inflammatory conditions such as psoriasis.

Ketogenic diets increase cholesterol and inflammatory markers associated with chronic disease, according to new research published in Obesity Biology and Integrated Physiology.

Carbohydrates are the primary fuel of our body.

The keto diet can also cause a keto rash

Sometimes people on a keto diet may experience a skin inflammatory condition known as keto rash. Keto rash is a rare skin condition formally known as prurigo pigmentosa. Keto rash is characterized by a red, itchy rash around the trunk (back, chest, stomach)and neck.

A high level of ketones can cause this inflammatory skin condition. The rash starts on the trunk with red bumps (look like small pimples). These eventually crust over and heal, but they often leave dark marks on the skin, which are sometimes permanent.

The keto diet can improve acne over time

When we eat high-carb food, the body release insulin to decrease the blood sugar level. Insulin converts these sugar into energy. Keto is a low-carb diet that may reduce the production of insulin. Insulin is associated with acne, inflammation, and breakouts. Eating fewer carbs decrease insulin levels that may have a positive impact on your acne symptoms.

Also, eating fewer carbs and more fats can relieve acne by reducing the oil, sebum, and bacteria. It reduces the acne markers such as clogging pores, inflammation, and redness. And may reduce the frequency of acne breakouts and blemishes.

The keto diet encourages the consumption of skin-boosting foods

The keto diet is high in antioxidants containing food staples. Antioxidants are known for their anti-aging and anti-inflammatory property. Keto is an excellent anti-inflammatory diet that includes:

Leafy greens like spinach
Vegetables like cucumber and cauliflower
Plant-based fats like avocado, coconut oil, and olive oil
Fatty fish like salmon, sardines, and mackerel

Keto diets are low in sugar, making this diet anti-aging and can help reduce fine lines and wrinkles. Sugars are associated with a metabolic reaction that can cause the aging of the skin. High sugar consumption can cause glycation (the binding of sugars to protein). The glycation can weaken collagen and cause skin sagging.

The drastic elimination of carbs can help your skin appear more youthful and radiant. It reduces wrinkles and fine lines and improves skin firmness.

Keto emphasis on good fats may help prevent sun damage

The keto diet encourages eating good fats to help prevent sun damage. The diet includes foods rich in omega-3 and -6 fatty acids effective in preventing sun damage. Moreover, the diet eliminates omits trans fats used in fried and processed foods. Trans fats are associated with increased inflammatory markers. These are the root cause of inflammatory conditions such as acne and collagen loss.

The keto diet encourages the consumption of vitamin A-rich foods

The keto diet includes vitamin A-rich food. Vitamin A is essential for healthy skin performs many skin vitalizing functions. Vitamin A helps to speed up healing, prevent breakouts and support the skin's immune system. Vitamin A is a natural moisturizing agent and effectively keeps the skin hydrated. Vitamin A enhances radiant, glowing skin effectively. It also assists in promoting and maintaining healthy skin layers known as dermis and epidermis. These are the top two layers of your skin.

The keto diet potentially reduces skin cancer risks

Some research relates the growth of cancer cells to the process of glycolysis. The process in which the body converts glucose into energy. But in the keto diet, the body enters in a ketosis state. In which the liver converts fat cells into energy. The process of glycolysis has escaped and, the body burns fats instead of glucose for energy.

The suppression of glycolysis may help prevent tumor growth. Also, the keto diet is high in antioxidants that may help to reduce the risk of cancers.

The keto diet can impact gut bacteria which affects our hair, skin, and nails

The keto diet is high in protein and fats but low in fiber. Fiber is essential for the body and improves blood circulation and oxygen supply and, nutrients to skin cells. Fiber is necessary for having glowing, youthful skin. Fiber improves your skin's appearance from the inside out.

Also, the keto diet is low in fiber which can harm the gut bacteria and lead to deficiencies. Our skin, hair, and nails are usually affected first because the body will send nutrients to the heart, liver, and brain to keep the body alive.