Keto diet is a type of diet plan, which encourages the reduction of carbohydrates and the increase in fat intake. Fats, then, becomes the main source of energy instead of carbohydrates.
The keto diet leads a person to ketosis, which is a metabolic state where the body uses fats for energy. When ketosis happens, the body needs to adjust from all the chemical shifts and transition. This is why those who follow the keto diet may experience different side effects and one of this is keto rash.
Keto rash, also called prurigo pigmentosa, is a skin condition in which inflamed and itchy rashes appear on the neck and the torso. It is a potential side effect of the keto diet but it is not common.
Research on the connection between ketosis and the rash is limited. But some attribute this to the chemical changes that occur in the body during ketosis. Still, note that the rash may appear due to other conditions.
Symptoms of Keto Rash
- Itchy red rash in your skin. Usually on the chest, upper back, and abdomen
- Papules or red spots with a web-like appearance
How to Deal with Keto Rash
1. Eat carbohydrates
To reduce keto rash you need to reintroduce carbohydrates to your diet meal. Depending on the severity of the rash, you may only need to consume a small portion of carbs. This may allow you to address the rash but still benefit from ketosis.
2. Correct nutrients problem and deficiency
Not having enough nutrients in the body can cause inflammatory problems to your skin. Deficiency in vitamin A, vitamin B-12, and vitamin C are linked to acute and chronic skin conditions.
If you are following the keto diet, and other restrictive diet plans, you may not get the correct amount of nutrients that your body needs. To manage your keto rash you can eat more food that contains vitamin A, vitamin B-12, and vitamin C. Or, take supplements.
3. Get rid of food allergens
It is possible that the keto rash is actually an allergic reaction to certain types of food. Prior to the keto diet, your allergy symptoms may not be as severe. But now that you’re increasing the intake of some food types with potential allergens, the symptoms are more obvious and profound.
Eliminate those foods that can potentially cause you to react. Common examples include chicken, eggs, and dairy products. This is not an easy thing to do especially if you are following a ketogenic diet. But if you try to search more, you’ll find that there are also keto-friendly alternatives to these food types.
4. Take anti-inflammatory supplements
If you are already aware that you have allergies to certain foods, you can talk to your doctor or medical provider. Ask if you can take an anti-inflammatory supplement medicine or some type of supplement while you are following the keto diet. Some anti-inflammatory supplement includes vitamin D, prebiotics, probiotics, and primrose.
5. Take extra care of your skin
If you are prone to allergies you should be extra careful to your skin. Make sure to keep your skin moisturized. Use hypoallergenic creams to avoid dryness and more irritation.
Always wear comfortable and appropriate clothing for the climate to avoid excessive sweating. Sweating and rough textile may aggravate the rashes.
Cleanliness is very vital in taking good care of the skin. Make sure you shower regularly, especially after intense activities.
8. Drink bone broth
Bone broth is good for those who are experiencing keto rash because it contains anti-inflammatory properties. It may help manage or even treat the rashes.
9. Take time
Like those other side effects, the rash may also go away on its own especially if it is not a severe case. The rash may disappear once your body is able to adapt to ketosis.
10. Have a check up
Visit your doctor and have yourself checked. Remember that self-medication often leads to unwanted health complications.