The ketogenic diet, known simply as “keto,” has become very popular, mainly because of its effects on weight loss and metabolic health. But what about the effects on your skin? Does eating low-carb and high-fat really lead to a healthier complexion, or can it cause skin problems? Like many diets, the answer is mixed. Some people see clear improvements in their skin while others notice new issues, like “keto rash” or even more acne. This article looks at how the keto diet can change your skin, explains why these effects happen, describes both the good and the bad, and offers easy ways to care for your skin while eating keto.
Doctors and researchers are paying more attention to how diet can affect or manage skin problems. With its unusual balance of fats, proteins, and carbohydrates, the ketogenic diet is especially interesting to study. While many people share personal stories online, research is starting to show how keto might actually help or hurt skin health.
What is the ketogenic diet and how does it affect your skin?
Understanding the ketogenic diet and its popularity
The ketogenic diet is a way of eating that is low in carbohydrates, high in fat, and includes a moderate amount of protein. Most people on keto get about 70-80% of their calories from fat, 15-25% from protein, and around 5% from carbohydrates. The main goal is to reach a state called ketosis. When you eat very few carbs, your body runs out of its main energy source, glucose. Then, it starts breaking down fat into ketones, which it uses instead.
The keto diet has become very popular in recent years, especially for weight loss. Supporters also say it helps control blood sugar, lower cholesterol, and manage certain conditions like epilepsy, mainly in children. But because it restricts several food groups, keto can be hard to stick with long-term. Still, its reported health benefits make it a leading choice for people wanting to make changes to their health and wellness.
How ketosis affects the body and health
The main effect of the ketogenic diet is to put the body into ketosis. With less carbohydrate intake, your body uses up stored glucose. The liver then makes ketone bodies from fat, which are used as fuel for your brain and other organs. This process is a normal way for the body to survive when there isn’t enough food.
Moving into ketosis lowers blood sugar and insulin, which can help with certain health issues. It can also affect how the body handles inflammation and stress from free radicals (oxidative stress). These changes don’t just help with weight loss; they can also show up in your skin, sometimes making it clearer and sometimes causing problems.
How does the ketogenic diet change your skin?
Hormones, insulin, and their effects on the skin
The keto diet changes your hormone balance, especially insulin. Eating carbs sends glucose into your blood and raises insulin to process it. High insulin can cause inflammation, including in your skin. By cutting carbs, keto keeps insulin lower and more steady.
Lower insulin helps reduce inflammation. Since many skin problems, like acne, rosacea, and psoriasis, are linked to both inflammation and high insulin, a keto diet can lower redness and irritation for some people. This hormone change is one of the main ways keto can improve your complexion.
Gut health and its impact on your skin
Gut health and skin health are closely connected-a concept known as the “gut-skin axis.” When the gut works well, it supports healthy skin; when things are off-balance in your gut, it can lead to more inflammation and breakouts. The ketogenic diet can reduce the amount of fiber you eat, as it limits foods like grains, fruits, and starchy vegetables. Less fiber may lead to problems in the gut, such as constipation, or let bad bacteria thrive.
Poor gut health can increase inflammation and allow toxins to build up. These problems can show up as acne, red skin, or other issues. Even though eating keto may reduce some inflammation, keeping enough fiber in your diet is important to help your gut and, in turn, your skin. Good keto-friendly fiber options include leafy greens, avocados, and nuts.
Vitamins, minerals, and the risk of deficiencies
When you cut out many foods, as with the ketogenic diet, you might not get enough important vitamins and minerals that help keep skin healthy. Missing out on vitamins A, B-12, or C, for example, can lead to skin issues. Vitamin A supports skin healing, vitamin C is needed for collagen, and B vitamins keep your skin working properly.
The kind of fat you eat also matters. Relying on unhealthy fats, like those from processed or fried foods, can undo the benefits of keto. To help your skin, focus on healthy fats like those with omega-3s and make sure to eat a variety of keto-friendly vegetables. You might also need supplements, such as a strong multivitamin, fish oil, or probiotics, to make up for what you miss in food.
How less sugar and lower inflammation affect your skin
One of keto’s biggest skin benefits comes from lowering inflammation. Cutting back on sugar and simple carbs also helps. Sugar causes glycation-a process that can damage skin proteins like collagen and elastin, making skin age faster and look less firm. Reducing sugar slows down this damage, helping your skin appear smoother and more youthful.
Ketones (especially one called beta-hydroxybutyrate) produced during ketosis also lower inflammation. They can reduce the number of harmful molecules called free radicals, which can hurt skin cells. When you’re in ketosis, your liver makes more glutathione (a strong antioxidant). All of these effects work together to protect your skin and reduce signs of aging, redness, and dark spots.
| Positive Mechanisms | Potential Risks |
|---|---|
| Lowered insulin and less inflammation | Nutrient deficiencies (e.g., A, B12, C) |
| Reduction in sugar-related skin aging | Possible poor gut health from lack of fiber |
| Increased antioxidants (such as glutathione) | Breakouts from excess dairy/fats |
How can the ketogenic diet help your skin?
Decreases inflammation and free radical damage
Keto often helps skin by lowering inflammation and stress from free radicals. Limiting carbs and sugar removes a major trigger for inflammation. High sugar raises insulin and makes skin issues, such as acne and eczema, worse.
When you’re in ketosis, your body produces ketones that cool down inflammation and cut down the number of damaging free radicals. It also boosts glutathione, an antioxidant. Altogether, these changes can lead to skin that is less red, less prone to breakouts, and tougher against everyday damage.
Affects oil (sebum) production and acne
People with acne deal with oily skin and blocked pores. By lowering insulin, the keto diet may reduce excess oil and calm down acne. High insulin releases hormones that increase oil production, making acne worse.
On keto, blood sugar and insulin stay lower, which may help control how much sebum your skin makes. Less oil means clogged pores are less likely, and the diet’s anti-inflammatory effect can make existing pimples less swollen and painful. However, some people may break out if they eat a lot of dairy.
Can support collagen and keep skin bouncy
Collagen is the main protein that gives skin its shape and smoothness. As you age, you lose collagen, and skin starts to wrinkle. The keto diet may help by cutting down sugar, which slows the breakdown of collagen, and by adding foods that build collagen.
- Fatty fish and eggs help your body make collagen
- Leafy greens and berries (low-carb) supply vitamin C, which your body uses for collagen production
Eating less sugar and the right mix of keto foods can help keep your skin tight and youthful.
May improve psoriasis and eczema
The anti-inflammatory effects of keto might also help with chronic skin issues like psoriasis and eczema. These conditions are linked to immune system problems and inflammation. Lower insulin and less inflammation may calm down flare-ups and reduce itching and redness.
Some research and many personal stories suggest people with these skin problems feel better when they follow a ketogenic diet. Still, more studies are needed to know for sure how much it helps and why.
What skin problems can happen on a ketogenic diet?
What is keto rash?
One unusual side effect of keto is a skin problem called “keto rash” (prurigo pigmentosa). It’s rare, but it can happen when the body shifts into ketosis. You might notice red, itchy bumps in a pattern mainly on the neck, chest, back, or belly (not usually the face). Sometimes it leaves dark marks after it fades.
The reason for this rash isn’t fully known, but it usually pops up a few weeks after entering ketosis. If you get this rash, you should talk to a skin doctor, since normal treatments like steroid creams do not work well, and it can be very uncomfortable.
Can keto make acne worse?
Even though keto may clear up acne for many, for some people it does the opposite. This is often because of eating more high-fat dairy-like cheese or cream-which can make acne worse. Dairy can affect hormones or insulin-like growth factors that trigger pimples.
If a person’s version of keto includes mostly processed fats or an imbalance between omega-3 and omega-6 fats, this can also keep inflammation high and bring on breakouts. Paying attention to the types of fats you eat is important for managing acne.
Dairy, fats, and acne risk
The source of fats in your keto diet greatly impacts your skin. Healthy fats, such as those from fatty fish, avocado, and olive oil usually support better skin. But if you eat a lot of dairy or processed fats, you might experience more acne, especially if you are sensitive to dairy.
If you notice more breakouts, try switching to other fat sources: fish, eggs, nuts, seeds, or plant-based oils, and cut back on dairy to see if your skin gets better.
Dry skin and other side effects
Some people on keto get dry, irritated skin, especially in the early weeks-a stage sometimes called “keto flu.” This might be due to dehydration or dropping electrolyte (salt and mineral) levels. Drinking more water and replacing electrolytes can help with dryness.
- Vitamin and mineral shortages, from less variety in your diet, can cause dry or itchy skin
- Sensitivity or allergic reactions to common keto foods like nuts or eggs can also be a problem for some
Watch for these signs and make adjustments to your diet and fluid intake as needed.
What affects how your skin reacts to the keto diet?
Genetics and existing skin conditions
How your skin reacts to a ketogenic diet depends a lot on your genetics and if you already have skin problems. Some people have genes that make them more likely to react badly to dietary changes, while others improve. If you have long-term skin diseases like eczema, keto’s anti-inflammatory effects might help; however, people with allergies or sensitive skin may need to be cautious.
The kinds of fats and the quality of your diet
The effect of keto on your skin mostly depends on the types of fats you eat and how nutritious your food is overall. Good fats, such as those from fish, avocados, nuts, seeds, and olive oil, can help the skin. Unhealthy fats, like processed or fried foods, can cause more inflammation and worsen skin problems.
| Better for Skin | Worse for Skin |
|---|---|
| Omega-3s (fatty fish, flaxseed, chia, walnuts) | Trans fats |
| Plant oils (olive oil, avocado oil) | Fried/processed foods |
| Lean meats, eggs, nuts | Excess full-fat dairy |
Hydration, supplements, and other factors
Hydration is very important when doing keto. Ketosis makes you lose more water, and without enough fluids, skin can dry out quickly. Drink lots of water and consider taking electrolytes-sodium, magnesium, potassium.
Because keto can lack some nutrients, taking a multivitamin, as well as omega-3 or other helpful supplements (like probiotics), can keep your skin healthy. Also, good sleep, regular exercise, and keeping stress down all help your skin, no matter your diet.
How to avoid skin issues on the ketogenic diet
Making food choices for healthier skin
If you notice skin problems on keto, start by changing what you eat. Focus on healthy, anti-inflammatory fats from foods like salmon, sardines, mackerel, flaxseed, and chia seeds. Eat a mix of low-carb veggies for vitamins and antioxidants-spinach, kale, broccoli, cauliflower, peppers, avocados. If dairy causes problems, leave it out for a while to see if your skin clears up. Get protein and healthy fats from different non-dairy sources for best results.
Fixing possible nutrient shortages
Restricted diets can lead to not getting enough important skin nutrients. A multivitamin covers the basics. Key nutrients for skin include:
- Vitamin C (for collagen and as protection against damage)
- Vitamin A (for skin repair)
- B vitamins (for overall skin function)
- Zinc (helps heal the skin and supports your immune system)
- Selenium
Consider omega-3 supplements or probiotics, but check with your doctor or dietitian before starting anything new.
Treating keto rash and when to see a doctor
If you develop an itchy, red, web-shaped rash on your neck, chest, or back, see a dermatologist. Keto rash is often mistaken for other rashes and doesn’t improve with regular creams. Doctors usually treat it by adding some carbs back to your diet or, in some cases, with antibiotic pills like doxycycline. While not dangerous, the rash can be very uncomfortable, so professional help is important.
Easy skin care tips for keto dieters
- Drink lots of water to prevent dry skin
- Use mild cleansers and good moisturizers
- Protect yourself from the sun every day
- Avoid picking or irritating breakouts
- Make sure you get enough sleep and manage stress
Taking care of your skin from both inside (diet) and outside (routine) will keep it looking best while you’re on keto.
Is the keto diet right for your skin?
Who might see skin benefits, and who should be careful?
People dealing with inflammatory skin conditions like acne, psoriasis, or even eczema may notice improvements on a keto diet due to lower inflammation and insulin. Others may find it helps make their skin look brighter and firmer, or slow signs of aging by supporting collagen.
However, some people should be careful. If you have a history of eating disorders, the strictness of keto may not be good for you. People with certain health problems-like kidney disease or diabetes-should be extra careful, and women who are pregnant or breastfeeding shouldn’t try keto unless a doctor says it’s okay. If you get keto rash, don’t ignore it-talk to your doctor and reconsider your diet.
Talk to your doctor before starting keto
Before making big changes to your eating habits, especially something restrictive like keto, talk to a healthcare professional or registered dietitian. This is especially important if you have any health problems, take medications, or are worried about side effects.
A doctor can look at your individual health, go over the pros and cons, and show you how to do keto safely. For skin-specific questions, a dermatologist can suggest what might work best for your skin type or warn you about possible problems.
Balancing skin goals and overall health
In the end, choosing keto for better skin should be about caring for your whole body. While the idea of clearer, younger-looking skin is attractive, think about whether such a strict diet is realistic for you. If keto is too hard to follow or causes unwanted side effects, remember there are other ways to support skin health-like eating less sugar and processed food, drinking enough water, managing stress, and getting plenty of sleep. Focus on a diet and lifestyle you can stick with that helps both your skin and your whole body stay healthy.
