How the Keto Diet Cleared My Skin

Do you suffer from adult acne?  Did you go right from your teenage years into adulthood hoping your skin problems would miraculously go away? Yup. I was there too! I suffered from the occasional breakout in my teenage years and it continued all the way to my mid-30s.  Why was this happening? Isn’t it hormonal? Shouldn’t this have gone away after puberty? I tried every skin care product on the market and nothing seemed to work.  It wasn’t until I switched my diet to high fat, low-carb or the “keto” diet.  Yes, it can be hormonal but studies (1, 2, 3) have shown that a high-glycemic diet can be the cause of acne and I was proof!  Read on to find out how the keto diet cleared my skin.

It really matters what you put IN your body

Although my previous diet was filled with lots of fruits and veggies, I was still suffering from breakouts. I ate healthy, drank a ton of water, so why was this happening? The culprit: SUGAR.  And I am referring to all forms of sugar, even from fruit.  While I consumed little to no processed sugar, I was still having about 75-100g a day! Yikes.  Now, I aim for less than 25g a day.

Dairy is also known to cause acne.  However, for me, when I cut out dairy I still did not notice a difference in my skin.  I have since added back in a bit of grass-fed, organic dairy and it did not seem to cause more breakouts.

Eat more fat, get clear skin.  Find out how! Click To Tweet

So where do you begin?

Start by adding avocados to your diet.  Dice them up in your salad, fry some up with your eggs in the morning, top your burgers with it, and eat more guacamole!How the keto diet cleared my skin - avocadoCoconut oil is also a fabulous healthy fat that does wonders for your skin.  Cook your veggies in it, add it to your bulletproof coffee, or just eat a tablespoon a day.How the keto diet cleared my skin - Coconut OilPhoto Source

Eat your veggies – the greener, the better!  Dark leafy greens like kale, swiss chard, spinach, lettuce; and asparagus, broccoli, brussel sprouts, cabbage, cucumber, celery, cauliflower, zucchini, mushrooms and green beans. Green veggies fight the free radicals that break down collagen over time.  And you already know they’re jam packed with nutrients and vitamins.How the keto diet cleared my skin - Green VegetablesPhoto Source

Limit your fruit intake to low-glycemic fruits such as strawberries, blueberries, raspberries, blackberries, lemons, limes, and occasionally grapefruit.How the keto diet cleared my skin - BerriesPhoto Source

Add more organic eggs, fish, flaxseed, nuts and drink more water!

Lastly, avoid processed foods such as white bread, sugary cereals, pop, fruit juice, junk food and limit high-glycemic fruits and veggies such as: raisins, dates, figs, grapes, bananas, pineapple, watermelon, beets, carrots, yellow corn, parsnip and white potatoes.

Another positive side effect to this way of eating is stronger, thicker hair and nails πŸ™‚

Do you suffer from adult acne? What tips do you have for clearer skin?



  • Lucy August 10, 2015 at 8:51 pm

    Thanks for great tips! I suffer from adult acne and I am only 22. I eat healthy, exercise and care about my skin but it has never been enough. I will try to implement eating more avocados as you recommend, I love them. What bothers me more is that I have to lower my fruit intake, which I really really love.

    • happyhealthfreak August 11, 2015 at 5:58 pm

      Hi Lucy! Try it gradually just to see of it makes a difference. Give it some time though, a couple of months if you can. Although, I did notice a change almost immediately. You don’t have to cut out all fruit, you can still have berries πŸ˜‰

  • Lora @ Crazy Running Girl August 13, 2015 at 4:53 am

    Glad to hear this helped! I am lucky to not have any acne issues, but I did have terrible issues when I was in high school and it was the worst.

  • Liz August 13, 2015 at 1:04 pm

    So glad this helped you! I’ve made an effort to reduce my sugar intake as well. I don’t eat processed sugars, but fruit has so much of it. Now I stick to raw veggies and blueberries if I need something sweet πŸ™‚

    • happyhealthfreak August 13, 2015 at 2:51 pm

      Thanks Liz! I’m with you…I love berries when I’m craving something sweet too πŸ˜‰

  • Cedric Chin April 15, 2018 at 11:09 am

    Read that high insulin levels can contribute to acne. So, since keto reduces sugars, it also reduces insulin levels. The result is less oily skin and acne for some low carb dieters β€” not to mention reduced chance of Type II Diabetes. Dunno about dairy β€” I don’t drink it because it gives me gas. πŸ˜€


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