Ketogenic Diet Side Effects: How the Trendy Low-Carb Diet Can Give You Acne

A low-carb diet may do wonders for your waistline, but it can take a serious toll on your skin.

Can the Keto Diet Cause Rashes and Acne? Here’s What the Experts Say

Shot of a young woman squeezing a pimple on her face at home

The ketogenic diet, often shortened to the “keto diet,” has recently attracted a lot of buzz. Supporters point out that the diet, which emphasizes fat and protein and severely limits carbs, can help you lose weight; on the other hand, critics argue that the restrictive eating approach isn’t necessary for most people and can even promote unhealthy eating. Now, there’s another factor to add to the debate: Like many diets, the keto diet could affect your skin, possibly leading to acne or even a rash. Allure asked the experts what you should know about this trendy diet and your complexion.

What is the keto diet?

While there are different versions of the keto diet, “they all have one main thing in common,” Perri Halperin, a registered dietitian at Mount Sinai Hospital in New York City, tells Allure. “They are high in fat, adequate in protein, and low in carbohydrates.” Meat, dairy, eggs, low-carb veggies, and good fats such as avocado and coconut oil are all allowed. Carbs, including most fruits and whole grains, are not.

Eating this way is meant to kick your body into a state of ketosis, which is “a metabolic state of affairs that occurs when our bodies are denied enough carbohydrates to burn in order supply the body with enough energy (in the form of glucose) to meet its basic needs,” Tamara Duker Freuman, a registered dietician in New York City, tells Allure. “When this occurs, our bodies resort to plan B: burning fat to supply energy instead.” Rather than producing glucose, this process produces “ketone bodies,” which act as fuel. This backup system is what has allowed humans to survive famine and starvation. In the world of trendy diets, it’s praised as a serious fat burner.

Egg, bacon, and black coffee, view from above

What positive effects could the keto diet have on your skin?

The answer to this question depends on your skin type and exactly what you’re eating. “Foods such as nuts, eggs, seafood and leafy greens may be included in a keto diet and are beneficial for skin health,” Halperin points out. “These foods contain Vitamins A and E, antioxidants, and omega-3 fatty acids, which have been shown to decrease the effects of aging on skin and are skin-protective.”

Know How Ketogenic Diet Can Help Improve Your Overall Health

Do you want to look slim? Turning into more attractive by losing few pounds can quickly happen. The ketogenic diet (keto diet) can surely be a fantastic technique to lose weight as it is a low carb diet plan which includes consumption of moderate about of protein and the right amount of fat that can lead your body to shift into a metabolic state which is termed as ketosis.

Ketosis weight loss plan is a proven way to lose weight as the carbs intake is minimal. When the body reaches the state of ketosis, the liver starts producing ketones which act as an energy source to the body. The ketogenic diet is also known as keto diet or the low carb diet and appears to be highly effective.

What should you eat on keto diet?

By now you are acquainted with the question what is keto diet, but what is more essential is that you know what you should consume during the ketosis diet. So, why this diet program is so great and why it is in hype?

When you are following the ketogenic diet, you will not be eligible for eating anything that you wish to have. But, it is entirely different from other diet plans. Once your body is in the state of ketosis the body stops craving for food and your desire for carbohydrates will also disappear.

The primary objective of the diet is to shift your body into ketosis, and this state is achieved once you start avoiding the intake of carbs. There are different alternatives which you can have while following the ketosis diet.

You should know that carbohydrates are not only available in junk food, but also in the food that we eat on a daily basis. For example, while you are on the keto, it is essential to avoid wheat, starch and fruit after you know what is keto. But, when it comes to fruits, there are certain exceptions such as avocado, berries and star fruit, and they should be consumed in moderate amount.

Foods to eat and foods to avoid

While following the ketosis weight loss program, certain foods should be NO-NO;

  • Grains: rice, cereal, wheat
  • Fruits: oranges, bananas, mangoes and apples
  • No sugary syrup, candy, honey

But, people are more conscious about knowing what you can eat while following the ketogenic diet:

  • Meat: lean meat that includes chicken, beef, fish
  • Leafy vegetables: spinach and kale
  • Ground vegetables: broccoli and cauliflower

After gaining knowledge of what is keto, it is also vital that you acquire information related to food that can be consumed. People can even have butter and hard cheese in the state of ketosis.

Benefits of ketosis

When in the state of ketosis, the body starts using the ketones as energy which is one of the benefits of ketosis. The body turns out to be highly efficient in mobilizing the fat. Once you start following the keto diet, you can suppress the appetite. Your hunger craving leads to body fat. To reduce the calorie, you should have to control hunger pangs.

Now, that you know what keto diet you should also know that carbs should be minimized is. Consuming high carbohydrates food can undoubtedly increase the level of hunger and also inhibit fat burning. For example, if you have a bowl of cereal leads to high carbs intake which can certainly make you feel hungry within few hours.

Through ketogenic diet weight loss plan it is possible to enhance insulin sensitivity and avoiding glucose intake can certainly decreasesaging process. Increasing the insulin level can also obstruct the use of fatty acids for energy which ultimately prevent fat loss.

Few facts about ketogenic diet weight loss

When you are into ketosis and you know what is keto, then you are actually changing the metabolic format of your body. So, once the body’s metabolic system gets changed it becomes really difficult to switch back into carbohydrate based meals without even gaining body weight and also disturbed the metabolic balance. So, if you are really enthusiasts about the diet, then you should be highly dedicated.

Once you become aware of what is the keto diet, you will certainly realize that it demands lots of dedication from an individual. Once you move into keto, which is without whole grains, vegetables, fruits, and you start following a diet plan that is low in fibre but helps you take sufficient amount of vitamins and minerals through the ketogenic recipes.

You should eliminate the intake of any added sugar which we usually consume through fruits and candies. Instead, it is essential that you add some healthy fats to your diet and ensure you properly reduce weight.

What is keto? Once you plan to follow the ketogenic diet, it is essential that you do it under doctor’s supervision. It is necessary to know where the good fats come and also identify foods which do not contain carbohydrates which are the ultimate tool to make the diet plan highly successful.

Is ketosis a healthy option?

Once you become aware of what is the keto diet, you will also be able to disclose the fact that it contains some healthy effect on severe conditions such as:

  • Metabolic syndrome
  • Diabetes
  • Cardiovascular disease

Once you start following the ketogenic diet, it is certain that you have the opportunity to improve HDL level of cholesterol which is also known as good cholesterol. This proves that this diet program is highly effective compared to any other low carbs diet plan.

The health benefits are finally achieved as your body starts reducing excess weight and you shift into a healthier lifestyle. Cutting down the intake of carbohydrates can certainly help you lose the extra pound. There are different ketogenic recipes available which can finally make the food enjoyable.

It’s not enough to know what is keto; you should also be aware of the health benefits gained through this diet plan. It is essential that you follow the diet under medical supervision so that it is possible to reduce seizures in children who have epilepsy. The ketogenic diet even shows evidence that it can have a positive effect on your heart.