The Keto Clear Skin Diet


Have you heard? I have a new book coming out that I authored with Rachel Gregory, a board-certified Nutrition Specialist, Athletic Trainer and Strength and Conditioning Coach. It's called the 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and Workouts for a Slimmer, Healthier You and it's available for pre-order now.

fresh skin

I’m all about balance on the Keto diet. Some people refrain from all fruits and most vegetables but I include berries and lots of veggies. I don’t eat as much meat as most on keto, but I still keep all my macros in tact.

Anyway, I was reading this article from Refinery29, my guilty girly pleasure, and they were writing about the “clear skin diet.” I have pretty good skin anyway but I thought I’d read to see how much of it was keto-friendly. To my surprise, lots of it is, which means we’re doing something right here.

The Keto Clear Skin Diet

To calm sensitive skin: “Good fats that are found in salmon, flax seeds, walnuts, and olive oil, for example, help rebuild cell membranes and reduce dry, flaky, and irritated skin, as well as providing antioxidants and anti-inflammatories to keep skin balanced,” says Howard Murad, MD, celebrity dermatologist and founder of Murad. Raspberries, also one of the most keto-friendly berries is on the list because it reduces redness.

Protect skin from UV rays: Broccoli was the only keto-friendly ingredient on this list, but supposedly it helps your skin after it’s already been damaged.

Ward of wrinkles: No problem here. Kale and berries, because they’re loaded with vitamin C, help with premature aging cause they’re loaded with antioxidants. Also, eggs, beans, seeds and avocados.  “Eating a mix of foods that are rich in collagen-boosting ingredients such as embryonic foods that contain amino acids (eggs, beans, and seeds) … and good fats (walnuts and avocado) inhibit damage to collagen, so skin stays smoother for longer,” says Murad.

Unblotch blotchy skin: We keto folks got this one too. The darker the green veggie the better. Kale, spinach, Swiss Chard, green beans and broccoli work. “These foods are high in vitamin A, which can help regulate and improve how skin sheds dead cells, which leads to a more even skin tone and increased radiance,” explains Murad. “Aim for one cup of dark green vegetables a day and a half-cup of orange produce — raw is the best way to eat it, as steaming causes water and essential nutrients to escape.”

Moisturize skin: We didn’t fare too well here, although cucumbers and zuccini can help. Basically, fruits and veggies full of water are best because they hydrate you without making you drink a ton of water (although that’s very keto friendly!)   “Not only will these water-rich foods help your body — including skin — hold on to water longer, you’ll get the added boost of important antioxidants, fiber, and other nutrients, too,” says Murad.

So basically, eating keto will naturally clear up you skin. I think I read that somewhere before, but it’s nice to have a reminder that eating real foods leads to even more benefits!

Thanks to Refinery29 for the research!


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Disclosure: I'm not a nutritionist or a medical professional. The recipes and articles on this blog should not replace the advice of your doctor. Also, I only recommend products that I have used and love, but in these cases I may use Amazon.com affiliate links, which means I get paid a small commission if you buy the product. A girl's gotta pay for all these ingredients you know! :)

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