going keto the acne-safe way

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going keto the acne-safe way

by kerry watson

the ketogenic diet, also called the “keto” diet is made up of high fat, moderate protein and very low carbohydrates. a basic ketogenic diet aims for a daily intake of 75% fats, 20% protein and only 5% carbohydrates. the ultimate goal is ketosis, a state when the body shifts metabolism to become efficient at metabolizing fat for energy instead of glucose. if, after reading this post you get inspired to try an acne safe ketogenic diet, this online keto calculator is a great resource for keeping track of your macronutrients. there is also a great guide and free recipe book on this site to help get you started on the diet.

(photo taken from www.perfectketo.com)

at least one study has shown that a ketogenic diet may have the ability to improve acne [1]. the understanding that high glycemic and high sugar diets can worsen both inflamed and non-inflamed acne lesions has become more widely accepted. it makes sense that by following a ketogenic diet, spikes in insulin are reduced and this may improve acne in people who are susceptible to breakouts triggered by sugar.

keep in mind that, like all diets, the keto diet is not going to be the best option for everyone. if you have any gallbladder or fat digestion issues then this diet is not for you. for most people, this is a safe and even beneficial lifestyle change. when our ancestors relied on a hunter-gatherer diet most of them spent a good part of each year in ketosis, especially those in colder climates when hunting was the only option during the winter. ketosis is not something new and our bodies have already evolved to tolerate and even thrive in this state.

before embarking on a ketogenic diet, do a little research to first make sure you know what to expect. start here for everything you want/need to know. just remember, unlike other ketoer’s you are doing it the acne-safe way which means, no dairy, soy or coffee 🙂 there are plenty of alternatives available so you won’t miss a thing!

my personal keto journey:

i decided to try this diet for many reasons. i have tried for years to lose weight with diet and exercise without much success. i have a chronic pain condition consisting of back, neck and shoulder pain and inflammation along with migraines. i also have had problems with blood sugar both too low and too high. after being on the keto diet for about 9 months now, i can say that it was one of the best decisions i’ve ever made 🙂

i don’t count carbs or calories. I just stay away from foods that contain more than 3-6 net carbs a serving and that has kept me in ketosis with no issues. click here to learn how to calculate net carbs. i’ve lost 15 pounds and my chronic pain flare ups are about 80% better than when i started. i don’t use any testing to make sure i’m in ketosis. i can just kind of feel when i’m in or out of it. there are subtle body changes that i can feel.

for folks who aren’t complete nutrition nerds like me, it might be a good idea to get some keto strips to test your urine to make sure that your body is getting and staying in ketosis. just keep in mind that these only work in the beginning because as your body becomes fat adapted, it releases less and less ketones in your urine as it becomes better at burning them for energy. however, in the first couple months these strips can help you make sure that you are staying in ketosis.

also, it’s easy to over do it with foods that are low carb. if you eat too many servings of low carb foods, the carbs will add up quickly. one example is nuts and nut butters. be careful to stick to very small quantities of these! look up the carbs in a single serving and see how big that serving is and go from there. you have to be really diligent with staying under 30 net carbs a day for this diet to do what it’s supposed to.

unpleasant symptoms are common at the beginning of embarking on a keto diet. personally, i was very tired, headachy and felt like i was walking through mud a lot of the time. these symptoms are known as the keto flu. this happens because glucose tells the muscles to hold onto water and electrolytes. without a steady glucose supply, these are flushed from the body pretty quickly. to combat this, especially in the beginning, it helps to supplement your electrolytes:

here are some guidelines:

  • supplement sodium 5000-7000mg
  • supplement magnesium 300-500mg
  • eat potassium rich foods 1000-5500mg a day or get this or this supplement
  • drink lots of water! you will be peeing a lot for a while until your body becomes fat adapted. this process took me a couple months but it’s different for everyone.

here’s my guide of tips and recipes to get you started:

breakfast 

– keto porridge:

  • 3 tbsp almond meal
  • 1 tbsp ground flax meal
  • some salt
  • couple droppers of vanilla stevia
  • tsp of ghee
  • 1 tbsp almond milk or coconut milk (optional)
  • 3/4 cup water

cook on medium low until it thickens a bit. the drop an egg in it and stir it up and into the porridge well until it cooks then add a couple frozen berries. sometimes i skip the berries to be super low carb 🙂

– project juice blue moon smoothie with no dates and then i stir in my own vanilla or plain stevia drops added (so good!!). i get this at least once a week on my way to work 🙂

– hard boiled egg, lamb sausage link or patty from whole foods pre-made and baked in the oven and avocado. or some organic bacon and avocado.

i like to save the bacon grease and bake these in it later for an amazing snack!

– i’m also loving poaching a pastured egg in bone broth and eating/drink both together with a little ghee and salt.

– since the weather has been so hot i’ve been having more salads for breakfast. i make a super large salad a couple times a week and keep it in a big container in my fridge so i can also grab some when i need a snack or a quick meal. i just keep it undressed and add dressing as i eat it. i also keep lots of hard boiled eggs around so that those are ready to go as well.

lunch

– often from postmatescalibur has organic beef lettuce wrap burgers (no bun) that are super yummy. and there are a few poke bowl places that have raw fish over kale or lettuce with acne safe toppings. instead of getting their sauce, top coconut aminos on it yourself to ensure it is acne-safe.

– if you are in the mission, mealmade delivers keto friendly meals. my favorite is this one.

–  leftover dinner or this keto bread (crackers) with tomato and avocado and bacon OR salami on it. instead of parmesan cheese, try using daiya shredded cheese. Also, I just found these at Rainbow. they aren’t amazing but they fit the bill for a pizza craving with some sauce, pepperoni and veggies baked on ’em.

– remember, any sandwich, burger, hot dog or taco can be enjoyed in the form of a lettuce wrap. so get some romaine leaves washed and keep them at the ready in your fridge. you won’t miss the buns and bread especially once you see your skin clear up and those extra pounds melt away 🙂

dinner

– i eat lots of low carb salads with some kind of yummy meat. i make this recipe at least once a week using various spice mixes

– of course i have lots of cauliflower rice and different stir fries and one pot instant pot meals over the cauliflower rice. i used to make the cauliflower rice from scratch using my cuisinart but now it’s so mainstream that you can buy it frozen at whole foods or trader joes!

– i really love this recipe. you can make it dairy free with kite hill ricotta and daiya shredded mozzerella instead of the dairy cheese it calls for. nobody will miss the pasta noodles.

– zuchini noodles are easy to make. you just need a good spiralizer like this one. here’s a recent turkey meatball curry dish i made to go over baked zucchini noodles.

– i don’t have a grill and i hate cleaning frying pans so i make lots of burgers in the oven and they always turn out great. here are my amazing baked bison burger and baked curried turkey burger recipes:

baked bison burgers:

  • 1 lb ground bison
  • 1 jalapeno
  • 1 tsp onion powder
  • 1 tsp smoked paprika powder

directions: preheat the oven to 375

char the jalapeno using a burner on your stove (gas works best). when it’s all black let it cool then peel the skin off under running water. then chop it up and remove seeds unless you like things super hot. chop the jalapeno up into a fine dice.

mix spices, bision and jalapeno together well in a bowl and form 4 patties. put them on a parchment paper lined baking pan and bake them in the preheated oven for 20-25 minutes turning once.

baked curried turkey burgers:

preheat oven to 375

  • 1 tbsp indian spice (can get a pre-made one or use recipe below)
  • 1 lb ground turkey thigh meat
  • few springs of cilantro

indian curry spice recipe: 2 tbsp onion powder, 2 tsp garam masala, 2 tsp coriander, 1 tsp salt, 1 tsp pepper, 1/2 tsp ground cinnamon. 1/2 tsp red pepper flakes

mix 1 tbsp spice mix with the 1 lb of ground turkey and form four patties.

put them on a parchment paper lined baking pan and bake them in the preheated oven for 30-35 minutes turning once. make sure the internal temp reaches at least 165.

top with cilantro and enjoy.

these books have some of my favorite recipes:

the keto diet cookbook: the slow cooked beef korma recipe is a big hit! try it over cauliflower rice.

primal blueprint:  pork fried cauliflower rice and the asian pork lettuce wraps are my personal faves.

the keto diet: i’m super excited about this non-dairy keto cookbook that one of our awesome clients told me about. here’s a photo of my book. you can see all the tags hanging out marking all the recipes that i want to try.

dessert

  • about 1 tbsp a day of almond butter on a few squares of low carb chocolate.
  • some of these ice creams are low carb.
  • avocado pudding sweetened with stevia and/or monk fruit (instead of dates) is a good option too. try to eat lots of avocados because they are loaded with potassium (more than bananas!)

libations:

for alcohol, i stick to vodka mixed with la croix 🙂 there is also this hard cider that is low carb at whole foods. it tastes like super yummy kombucha. read the label though, not sure they are all low carb.

here’s a couple tips for those nights out with the crew:

  • make sure you drink at least 3 quarts jars of water during the day.
  • take extra electrolytes during the day (sodium, potassium, magnesium) and take a b-100 complex capsule or tablet before drinking, and then again before bed and then in the am when you wake up. this will prevent a hellish hangover.
  • remember to go easy on the alcohol while on a low carb diet. it will hit you harder and faster than you are used to.
  • also, check out our blog post on hangover prevention.

1.) Paoli A, Grimaldi K, Toniolo L, et al. Nutrition and acne: therapeutic potential of ketogenic diets. Skin Pharmacol Physiol.2012;25(3):111-117; PMID: 22327146.

our favorite acne-safe restaurants in san francisco + the surrounding bay area

at skinSALVATION, we love to eat.

we love to grocery shop, cook meals at home and enjoy meals that are prepared for us by loved ones. we love to go to the neighborhood restaurants where they know us by name, and join year-long waitlists to have fine dining experiences. we love eating food that fuels our bodies and teaching our clients how to choose foods that will fuel theirs.

we consider cooking at home to be the most acne-safe option because it means that you have complete control of what goes into your food. often times when you eat out, there is hidden dairy, soy and cloggy cooking oils in dishes that you wouldn’t expect.

however, we recognize that we live in a mecca of some of the world’s most wonderful restaurants, so we’ve begun a list of some of our personal favorite places to eat acne-safe food. this list will be updated as we remember gems that we’ve experienced before and as we explore new restaurants.

note: not everything on these restaurant’s menus is acne-safe. make informed eating decisions by asking your server if dishes contain dairy or soy. they are happy to tell you and may be able to make substitutions to accommodate you.

pro tip: when a friend or a date asks you out to dinner, offer to cook for them or suggest a restaurant from this list where you know you’ll be able to find something to eat that fits your dietary restrictions. you can check out the menus online ahead of time and even call to ask about ingredients so that you already know what you’re going to order before you get there.

 

DINING OUT FOR DINNER IN SAN FRANCISCO

bar agricole has a seasonally based menu chock full of locally grown produce and sustainable meat options. all of their dishes can be made dairy + soy free and the “farm-to-table” restaurant just received another 3-star rating from michael bauer (esteemed food and drink writer for the sf chronicle for over 28 years!). be sure to try a handcrafted cocktail and the $1 pork sausages, served with gut-loving sauerkraut, during their daily happy hour from 5pm to 6pm.

trou normand is the sister restaurant of bar agricole and their made-in-house charcuterie selections are among the best the city has to offer! the protein-heavy menu favors us carnivores, but the citrus salad around this time of year is delicious and vegan, dairy + soy-free.

minas brazilian hosted the skinSALVATION team for our new years dinner and we pretty much ordered one of everything on the menu. they were very accommodating about making dishes dairy, soy and gluten-free for us.

llimon rotisserie has amazing roast chicken, sides + ceviche that are dairy + soy-free. they do have a few dishes on the menu that include soy sauce as indicated on their menu.

tin is a family-run restaurant that serves traditional vietnamese fare. we love to start with the fresh spring rolls, sans peanut dipping sauce, and follow it up with a steaming bowl of phō. perfect for these gloomy san francisco days we’ve been having!

turtle tower speaking of phō, turtle tower is know for this broth based soup, boasting some of the best freshly-made noodles. be sure to ask if they add soy sauce to any of the dishes that you order and if so, ask them to hold it.

*tip: bring your own bottle of coconut aminos in your bag when you dine at asian restaurants. you can add your own instead of soy sauce!

 

DINE IN OR TAKE OUT FOR LUNCH + DINNER IN SAN FRANCISCO

la taza has a huge menu including many great salads, which you can order without cheese. the kale con quinoa with steak is a staff favorite!

mateo’s taqueria is an upscale taqueria located downstairs from skinSALVATION. we love that they use organic ingredients and will make anything without cheese or crema, just ask for, “no dairy.”

staff favorites: guacamole (ask for no cheese!) + horchata made with almond milk. although horchata is a sweet cinnamon rice milk, it’s often mixed with dairy milk to make it creamy.

mau has delicious + nourishing broth as the base of many of their dishes. their staff is very knowledgable and can tell you if any of the dishes contain soy (a hard feat in many asian restaurants).

gracias madre takes a vegan approach to traditional mexican dishes. we LOVE that they use cashew cheese in their dishes, making them dairy AND soy-free.

burma love is a great burmese restaurant in the mission. some of their dishes contain soy so be sure to ask before ordering. staff favorite is their tea leaf salad (ask them to hold the peanuts to keep it acne-safe).

 

EAT IN THE EAST BAY

teni east kitchen makes an amazing burmese chickpea tofu for those of you who are missing the traditional soy dish.

burma superstar is the east bay mama restaurant of burma love. same rules apply.

mission heirloom is a beautiful paleo restaurant for meals and treats. their brazilian waffles (with cheddar cheese) and their coffee drinks are the only items on the menu to steer clear of. many of their dishes contain coconut oil, which can be problematic for many of us who are acne-prone but is okay in small amounts.

enssaro ethiopian is gluten-free, soy-free, dairy-free and you get to eat it with your hands! the meat sampler and veggies sampler are both amazing.

 

DELIVERY

darn good food

mealmade delivers delicious paleo meals for lunch and dinner in san francisco. a staff favorite is their orange chicken with cauliflower rice.

methodology is a subscription based paleo meal delivery service. their delicious + healthy meals are perfect for people who don’t have time to meal prep acne-safe food for the week. use promo code SKINSALVATION to get 10% off of your first week.

sprig lists all of their ingredients and nutrition information on the website + app so you can check if dishes contain dairy or soy before ordering.

munchery allows you to add filters for things like dairy, gluten and eggs. you have to double check ingredient listings to be sure that there’s no soy added.

good eggs delivers organic groceries, prepared meals and snacks from stores across the bay area.

instacart delivers groceries, prepared meals and snacks from stores in your area like whole foods, bi-rite, and rainbow grocery.

postmates delivers food from a TON of restaurants in the bay area. some of our favs are:

  • roam artisan burgers, which can be ordered without dairy, and even without a bun!
  • pica pica maize kitchen, which makes gluten-free peruvian style arepas. be sure to ask for yours without cheese!
  • project juice, which has a ton of great soy-free and dairy-free prepared meals. their coconut crepes with cashew cheese + blueberries are a staff fav!

 

SWEETS + TREATS 

wholesome bakery makes cookies + cupcakes free from the top allergens including: dairy, soy, gluten, and eggs. their thin mint cookie sandwiches are a staff fav!

dandelion chocolate makes beautiful dairy-free and soy-free chocolate.

sidewalk juice makes great veggie juices + smoothies. some of their smoothies contain dairy, soy milk or sherbet (super high in sugar!) but they will gladly sub almond milk for you! staff favs are the green energy juice (ask for it without apple + add extra lemon if you’re on candida cleanse!) and the blueberry almond smoothie (ask them to leave out the fro-yo).

boba guys will make any of their delicious boba drinks with almond milk instead of dairy!

 

 

 

 

this article was written for you by liesse + chelsee.

acne-safe ranch dressing

here’s a recipe that we found for acne-safe ranch dressing. check out the video below of chelsee whipping it together!

ingredients
1 can full-fat coconut milk or coconut cream, refrigerated overnight (do not use light coconut milk)
2 tablespoons minced shallots
1 garlic clove, minced
2 tablespoons apple cider vinegar
3 tablespoons chopped fresh chives
1½ tablespoons chopped fresh parsley
1½ tablespoons chopped fresh basil
1 tablespoon chopped fresh dill
1 teaspoon sea salt
black pepper, to taste

instructions
1. open the can of coconut milk or coconut cream. scoop the coconut cream off the top of the can and add it to a large bowl, leaving the coconut water within the can.
2. add 4 tablespoons of the coconut water into the coconut cream and whisk until smooth (reserve the leftover coconut water, as you may need to whisk in an extra tablespoon or two after refrigerating your dressing depending on your desired thickness).
3. add in the shallots, garlic, apple cider vinegar, chives, parsley, basil, dill, sea salt, and black pepper. stir to combine and refrigerate dressing for at least 30 minutes to let the flavors meld together.
4. enjoy this dressing over your favorite salads or dip your favorite vegetables into it!

cocktails 101: for the acne-safe diet

when living the acne-safe lifestyle and adhering to the acne-safe diet, limiting your sugar intake is key! sugar, even in its simplest form, can cause inflammation. processed sugars like white bread, pasta and common table sugar can be some of the biggest culprits. here is a good article that breaks down to effects of sugar on the body.

so you’ve already vowed to leave the sugar out of your black tea every morning and cut down your late night pantry raid for dark chocolate to one night a week (or two)! however, there might be one thing you’ve yet to consider: those pitchers of margaritas, glasses of sangria and delicious summer shandy’s!

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while alcohol itself is made through the process of distilling sugar, there is no actual sugar left in the spirits once they have been distilled. FUN FACT: you can make alcohol out of ANYTHING that contains sugar, like this carrot eau de vie which would make for a deliciously vegetal bloody mary! so as long as the producer hasn’t added any sugar after distillation to reach a desired taste or color, drinking spirits straight is the best way to avoid the high sugar intake. however, the cocktail trend is on the rise and there are so many awesome cocktail-driven bars and restaurants, especially here in san francisco.  we’re here to tell you that you don’t have to give up a friday night out with friends for healthy skin!

there are plenty of delicious cocktail recipes that call for little to no sugar at all! even the notoriously sweet, and beloved, tiki drinks can be made to fit in with the acne-safe diet. you can still get the toy umbrella without the break out!

here are the most important things to keep in mind before you actually start drinking:

  1. EAT! eating before you drink is so good (and mandatory) for so many reasons. and we mean eat a MEAL, not snacks. chips and salsa for dinner before a night of scorpion bowls is not going to cut it, trust. the more protein and carbs you have in your belly, the less chances of you needing to have a friend hold your hair back while you puke up the whole night. kim’s favorite is to eat and drink at the same time at the many fabulous restaurant bars in the city – what other way is best than to socialize while sitting, drinking and eating delicious food at the same time?!
  2. HYDRATE. you definitely want to plan ahead and start drinking lots of water the day of (as well as during and the day after) drinking. the more hydrated you are, the less hungover (and sick + inflamed) you will be overall.
  3. REST. it’s important that you set your body up the best you can to get ready to receive the abuse that’s about to ensue (sounds rash, but it’s the truth). try to rest up the several nights prior to (and after) your night out. if you party too many nights in a row, you’ll likely get rundown, and combined with the stresses of everyday life (and the cold weather in winter! or SF summers for that matter), will almost guarantee a cold – and having to call in sick-to-work days.
  4. PLAN. like how we address your acne in-clinic, plan holistically. think about how many drinks you want to max out at (or how much money you want to spend) to avoid drinking too much. decide what drink of choice you’ll go with and stick to, to avoid mixing alcohols = nausea. and if you are going to go home with someone you meet at the bar, try and have in your bag (or car) at the very least, travel sizes of your acne-safe face wash and moisturizer so you can do your walk of shame with a clean face (sans slept-in-makeup-face) the morning after. and of course, your designated driver situation so that, you know, you arrive alive!

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WHEN MAKING COCKTAILS AT HOME:

lots of classical cocktail recipes call for simple syrup, a solution of sugar and water, as the primary sweetening agent. when making cocktails or other non-alcoholic drinks at home, try making your own simple syrup using stevia or coconut sugar instead of refined sugar! agave syrup can also be a good alternative to sugar due to it’s slightly lower glycemic index. you can also try cutting the simple syrup by 1/3 or 1/2, in most recipes it should work out ok.

here are some of our favorite at-home cocktail recipes that call for little to no sugar!

– a real homemade piña colada (not from a mixer that comes in a plastic bottle) either frozen or served over crushed ice, is sure to transport you straight to the island of puerto rico (even if it’s just in your head!)

the skinny margarita made with un-aged tequila (reposado and añejo tequila may have sugar added in the form of caramel coloring so always be sure to check the labels! FYI, this is common in whiskey as well) and this organic apple cider vinegar limeade drink with 0 grams of sugar makes for a deliciously tart margarita that won’t throw off your diet!

– this kombucha “moscow mule” has only 1g of sugar in each drink, PLUS tons of gut-healthy probiotics, so you can afford to have more than just one, or two, or..

– you can also keep it suuuper simple by mixing 1 part spirit and 2 parts sparkling water (plain a lá soda stream, perrier, etc or la croix!), with a squeeze of lemon or lime

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WHEN ENJOYING COCKTAILS AT A BAR OR RESTAURANT:

EAT. and DRINK WATER. (see above).

sugary ingredients, like juice and flavored syrups, can be over-used in some bars to appeal to the masses. additionally, these ingredients are more than likely masking a cut-rate spirit (aka well spirits, aka almost always the lowest quality stuff) that may be economic, but not very nice to sip on when served “neat.” (on their own, without ice or mixers),

– to avoid this, opt for the simpler cocktails on the menu, i.e. the ones without a million ingredients that are certain to have less sugar!

– always ask if the bar carries agave syrup and can substitute it for any use of simple syrup or raw sugar in your preferred cocktail. you can always ask if they can just use half the sugar, or make it less sweet.

– and when all else fails, beer is almost always the safest bet, sure to have less than a few grams of sugar in each serving!

whereEVER and whenEVER you are consuming alcohol:

it is always important to stay hydrated, but even more so when consuming alcoholic beverages! your skin, and tomorrow morning ‘you,’ will thank you for it. a good rule of thumb is one glass of water for every alcoholic drink consumed (we call these, “water bumpers.” try mixing it up with sparkling water instead of regular tap water, or soda water with a dash of bitters and lime juice. the combination is simple, hydrating and delicious!

ADDITIONAL RESOURCES:

here’s a great post on drinking from nerdfitness.com, with a paleo- and carb-watching edge.

K & L wine merchants in SF and redwood city are kim’s favorite purveyors of high-quality spirits. if you are going to drink poison, you might as well get the good shit!

bar agricole in san francisco is one of, if not the, best place in san francisco to get an education on spirits. any of the bartenders there are super knowledgeable and can help you discover a new spirit, drink or mocktail. and they are CRAZY about quality: for starters, they make their own bitters using local biodynamic grape spirit. (their sister restaurant trou normand is also fab, and are more charcuterie-centric).

the cavalier also in san francisco is a great place to imbibe while downtown. the bartenders are super friendly, and the food is great. the beef tartare is divine, and paleo! (when you eat it with the lettuce cups and skip the toast, that is).

yuzuki restaurant is one of kim’s restaurants that features an awesome selection of sake, which is a japanese spirit derived from rice. owner yuko and sake-sommelier yoshi will teach you the wonders of lovingly hand-crafted sake, which is worlds away from the hot sake that most think of. (if you have no clue about sake, watch the documentary ‘the birth of sake‘ – it’s beautifully filmed and really shows you the hard work that goes into to truly hand-crafted sake).

happy sipping!