The ketogenic diet consists of 70-80% fat, 15-25% protein and 5% carbohydrates.
Foods you should avoid on the keto diet includes:
- grains (wheat, corn, rice), starch (potatoes)
- sugar (refined sugar, corn syrup, maple syrup), sugar-free products
- low-fat or diet products
- alcohol, fruit juice
- beans or legumes
- sweet vegetables like squash, beets and carrots
- most dairy (except butter and some cheeses)
- most processed foods and fruit (oranges, bananas, apples)
Foods you can incorporate into your diet include:
- protein (red meat, fatty fish like salmon, poultry, tofu, eggs)
- leafy greens (spinach, collard greens, kale)
- low carb vegetables (peppers, mushrooms, asparagus, celery, tomatoes, broccoli and cauliflower)
- nuts, seeds, high-fat dairy products like butter and heavy cream
- avocados, berries
- High-fat foods like avocado, butter, egg yolks, some salad dressings, olive oil, avocado oil, coconut oil and bacon
Only about 10-15 grams of carbohydrates are allowed for an entire day. That comes out to approximately 10-15 grapes, an eight-ounce serving of milk or an eight-ounce serving of plain yogurt.
Sample of a Keto Diet
A sample daily diet can include eggs and bacon for breakfast, chicken breast with a simple kale and avocado salad (with olive oil as dressing) for lunch and salmon filet with butter for dinner with a small portion of steamed broccoli, asparagus or cauliflower on the side.
Pros & Cons of Keito Diet
As mentioned, the keto diet can help reduce your weight, total cholesterol levels, triglyceride and blood glucose levels. It can also potentially improve acne conditions (more on this right below).
But what are the potential downsides?
The keto diet is very strict and, therefore, difficult to maintain which means it may only work for a specific set of people. And if you’re impatient, it may take too long for any noticeable effects to take hold. The diet also may be harmful for people with kidney problems since too much protein consumption is associated with renal damage, and nutrient deficiencies may occur because the diet severely limits what you can eat.
If you have any health issues—formerly or currently—make sure you consult a medical professional before you delve in.
The Skin Benefits of the Keto Diet
On top of that, there is also an abundance of anecdotal evidence that people who commit to the keto diet find their skin eventually appears more youthful and vibrant. Some dieters even report a visible reduction in the appearance of scars and improvements in skin conditions like eczema.
Although there are no studies directly linking the keto diet with skin anti-aging, medical professionals seem to think the keto diet can be anti-aging. “Among the aging process’s many culprits include elevated levels of glucose, insulin, and triglycerides.
Can You Take Collagen Peptides Supplement While on the Keto Diet?
Many people who consume daily liquid collagen supplements, such as Taut’s Premium Collagen Drink, question if it will intervene or disrupt the keto diet, as collagen supplements tend to contain some type of sugar in order to offer a palatable flavor. Taut Premium Collagen Drink, for instance, feature real orange juice and natural plant-based sweetener stevia and only contain two grams of sugar, which is well below the diet’s daily amount. Plus, collagen is 100% marine protein (derived from Red Snapper Fish) and 0% fat, so it fits in seamlessly with the keto diet.
In Sum, whether you’re already on the keto diet or are considering it, there’s a growing body of research that points to its effectiveness as a weight-loss technique and contributions to overall health. The diet requires a heap of commitment and willpower, but it can be worth it if it suits your lifestyle.
Fortunately, another thing that can benefit from the diet is your complexion, as it’s a great complement to taking collagen supplements. Ultimately, to find out exactly how the keto diet may impact your health and skin, you’d have to try for yourself!