Will The Keto Diet Improve My Skin?
Many people are concerned with the health of their skin. It is, after all, the largest organ in our body and protects us from many environmental hazards. Some individuals are concerned with the effects of aging on their skin including: fine lines, wrinkles, and loss of elasticity. Another concern for some people is dry and/or rough skin. How can you combat some of these issues? What can you do to improve these situations? Have you considered that what you eat could impact skin health? It can be difficult to choose essential supplements in order to find balance in your diet and promote healthy skin. We will dig into the fact that what you eat impacts your overall health, which includes your skin. In this article, we will explain the components of keto diet skin.
what is a ketogenic (keto) diet?
First, let’s look at what the ketogenic diet (also known as “keto”) consists of. The keto diet is a high-fat, moderate-protein, very low-carbohydrate diet. Remember that when you eat something high in carbs, your body produces glucose. Glucose, a simple sugar, is the easiest molecule for your body to convert and use as energy, so your body uses it first. A diet that is high in carbohydrates does not require your body to use consumed fat for fuel, so it becomes stored in the body. In contrast, when you lower your carb consumption, your body is forced to find a different energy source. When that happens, your body starts burning fats for fuel (instead of carbohydrates and proteins). You then enter into a state known as ketosis. Ketosis is a natural, metabolic process that occurs when our bodies turn to fat for energy instead of carbohydrates. As a part of this process, fat is converted into ketones (similar to how carbs are converted into glucose), which the body can use as a readily available source of energy. A ketogenic lifestyle not only requires less carbohydrates but moderate protein intake and a higher level of healthy fats. One recommendation on a ketogenic diet is to make sure that you are getting collagen into your nutrition. It is one of the benefits of keto diet skin and we will look at why that is.
About a third of your body’s protein composition comes from collagen which makes it a highly important part of our health and well-being. Your skin’s structure is comprised of 80 percent collagen and it is responsible for the elasticity of your skin. It is often thought that collagen is the key ingredient for those that appear to have “glowing “skin and appear younger and healthier. One study showed that 46 of 69 women took a collagen supplement for four weeks had improved skin elasticity. These women were between the ages of 35 and 55 years old. They were chosen completely at random from the group of 69 women. The other 23 women took a placebo and did not have any changes in their skin’s elasticity. Another study, with a different group of individuals, showed a reduction in wrinkles after eight weeks of incorporating the same supplement noted in the previous study.
Bones, muscles, tendons and ligaments are also mostly comprised of collagen. Blood vessels, corneas, teeth and other body parts contain some level of collagen too. Collagen is often thought of as “glue” that holds everything together. The Greek word “kólla” means glue and is where the word collagen came from. Your body can produce collagen, as long as it has the right nutrients available to do so. Vitamin C, proline, glycine, and copper are all needed to make more collagen. A piece of this puzzle is that you also need protein that is not only high in quality but also contains the amino acids that are necessary for the body to make new proteins. Let’s take a look at what foods you can consume to provide your body with the essential nutrients to make collagen:
- Vitamin C comes from citrus fruits, bell peppers and strawberries.
- Proline can be found in egg whites, wheat germ, dairy products, cabbage, asparagus and mushrooms.
- Glycine comes from pork skin, chicken skin and gelatin, but glycine is also found in various protein-containing foods.
- Copper can be found in organ meats, sesame seeds, cocoa powder, cashews and lentils.
- High quality proteins with amino acids include: grass-fed meat including chicken, lamb, beef, turkey; fish including cod, salmon and tuna; dairy including cheeses such as parmesan, cheddar, mozzarella and goat cheese; legumes; and tofu.
What does collagen do in your body?
Research has shown that there are 16 types of collagen and it is possible that there are more. The body has four main types which are shown below including their function in your body.
- Type I is made of densely packed fibers that constitutes a major part of the skin, bones, tendons, fibrous cartilage, connective tissue and teeth. It is made up of densely packed fibers and accounts for 90% of your body’s collagen.
- Type II is found in elastic cartilage which is responsible for cushioning the joints. It is made of more loosely packed fibers.
- Type III supports the structure of muscles, organs and arteries.
- Type IV helps with filtration and is found in layers of your skin.
Collagen powder consists of collagen peptides. Collagen peptides do not gel and there are many unflavored options on the market. Because of this, the powder does not change the texture or taste of your food. As you can see, it is easy to use collagen powder in smoothies, shakes, soups or baked goods without changing texture or flavor. Studies of this collagen supplement have shown that it is possible to have improved skin quality, muscle function and reduced pain associated with osteoarthritis by adding it to your diet.
There are many reasons you should consider adding collagen powder to your supplements. Here are a few to contemplate: as you age, the quality of collagen produced by your body declines; too much sugar and refined carbs interrupts the ability for collagen to repair itself; and that collagen production can be reduced by not only ultraviolet radiation (too much time in the sun) but also smoking. There are also studies that indicate that collagen supplements may have a positive effect on the following areas:
- Muscle mass: A 2015 study in elderly men showed that a combination of collagen peptide supplements and strength training increased muscle mass and strength more than a placebo.
- Arthritis:Another study gave supplements to people suffering from osteoarthritis. They experienced a significant decline in pain over the 70-day study, compared to those who took a placebo.
- Skin elasticity:Women who took a supplement showed improvements in skin elasticity in a 2014 study. Collagen is also used in topical treatments to improve the appearance of skin by minimizing lines and wrinkles.
keto super collagen protein by top notch nutrition
Top Notch Nutrition set out to amplify the benefits of a collagen protein. There are so many options for collagen protein on the market today. Top Notch Nutrition found success by combining 100% hydrolyzed marine collagen, avocado powder, pure C8/C10 medium-chain triglyceride (MCT) oil powder and grass fed butter powder! This is the first collagen protein of its kind which is a healthy fat blend (see below for more information on this Tri-Fat Blend) + 100% hydrolyzed marine collagen = super collagen! This product should top the list when looking to add a collagen powder for improved benefits of keto diet skin.
Bone Broth is another way to incorporate collagen into your diet as it is packed with it. Bone broth comes from animal bones and connective tissue. The most popular animal bones to use are chicken, turkey, pig and beef. It is simmered with an acid (i.e. vinegar or lemon juice) which breaks down the collagen and connective tissue. The resulting liquid is incredibly nutritious and can be used in soups, sauces, or some will even drink it all on its own. We have included a recipe below so you can try making this!
recipes to help you incorporate collagen into your diet
chocolate pb smoothie
Serving size: Makes 1 shake.
Tip: You can top with chocolate and peanut pieces, if your daily macro count allows for it.
Macros (per serving): 420 calories, 31 grams fat, 4 grams net carbohydrates, 23 grams protein.
In a large crockpot, put the bones on the bottom and add the rest of the ingredients on top. Cover with the 12 cups of water, and simmer on low for 24 – 48 hours (the longer the better in our opinion!).
Serving size: Makes 12 servings.
Macros (per serving): 103 calories, 6.4 grams fat, 3 grams net carbohydrates, 7.5 grams protein.
A lot of work goes into finding a sustainable diet that will produce results. Despite the research and information available to us today, not everyone will have the same results even if they are following the exact same plans. Everyone’s body will respond differently, and it is up to you to make changes until you find the plan that works the best for you. It can be overwhelming and for many people it is, at times, very frustrating.
A major factor to evaluate is finding a plan where whole foods, particularly ones that you enjoy consuming, can be incorporated. A lot of focus should be put on the quality of food consumed. Other lifestyle changes such as increased physical activity and improving sleep can also contribute and improve overall results. Remember that regardless of your diet choice, it is important to stay hydrated by drinking water. It is also suggested to avoid soda, drinks with added sugars, and alcoholic beverages.
We know that the benefits to finding a healthy, balanced diet are great and that the decision is one that needs to be made based on your health history, overall goals and in consultation with your primary care physician. Our goal here is to address benefits of keto diet skin so that you can make an educated decision regarding your health journey. In knowing how to create a healthy environment in your body, you can take steps to avoid the most common issues people face with their skin.