So you've been crushing your keto diet, dropping pounds, feeling energized, fitting into jeans you forgot you owned. But then you catch your reflection and think, "Wait… why does my face look… different?" Hollow cheeks. Sunken eyes. More pronounced wrinkles. Welcome to "keto face," and it's way more common than the keto community wants to admit.
Before the keto die-hards come for me in the comments, this isn't an anti-keto article. The ketogenic diet has legitimate benefits for many people. But pretending that rapid fat loss and severe carb restriction don't affect your face? That's just willful ignorance.
"I see this constantly in my practice," says Dr. Rachel Kim, a board-certified dermatologist in New York. "Someone comes in thrilled about their 40-pound weight loss, but panicked because they suddenly look ten years older in the face. They ask if it's the diet. And honestly? Yeah, sometimes it is."
Here's everything you need to know about keto face, what causes it, why it happens, and most importantly, how to prevent or fix it without ditching your low-carb lifestyle.
What Exactly Is "Keto Face"?
"Keto face" isn't an official medical term, but it's become internet shorthand for a collection of facial aging signs that some people experience on the ketogenic diet:
• Facial hollowing (especially in the cheeks and temples)
• More prominent under-eye bags and dark circles
• Increased appearance of wrinkles and fine lines
• Sagging skin, particularly around the jawline
• Loss of that "full, youthful" face shape
• Dull, dry, or crepey-looking skin
It's basically when your face ages noticeably faster than the rest of your body, and it can happen within just a few months of starting keto.
Why Does Keto Cause "Keto Face"?
Here's the thing: it's not the ketones themselves aging your face. It's a perfect storm of factors that often accompany the ketogenic diet. Let's break down the science:
1. Rapid Weight Loss = Facial Volume Loss
Keto is incredibly effective for weight loss, that's literally why most people do it. But when you lose weight quickly (which keto often causes), you're not just losing body fat. You're also losing facial fat pads, those cushions of fat that keep your face looking full, lifted, and youthful.
"Your face is one of the first places you'll notice weight loss," explains Dr. Kim. "The fat pads in your cheeks, temples, and around your eyes shrink, which can create a hollow, gaunt appearance. If you lose weight too quickly, your skin doesn't have time to adapt and tighten, so you end up with sagging."
A 2018 study in Plastic and Reconstructive Surgery found that significant weight loss (20+ pounds) consistently resulted in facial aging signs, particularly in people over 40 whose skin has less elasticity.
2. Dehydration Makes Everything Worse
When you go into ketosis, your body dumps a ton of water weight, especially in the first week. That's great for seeing fast results on the scale, but terrible for your face.
Dehydrated skin looks:
• Dull and flat
• More wrinkled and crepey
• Tighter and less plump
• More prone to fine lines
Dr. Torres, a dermatologist specializing in anti-aging, explains: "Keto has a diuretic effect. You're flushing out water and electrolytes, which directly affects your skin's hydration levels. Even mild dehydration can make your skin look significantly older."
3. Collagen Production Takes a Hit
Many keto dieters accidentally under-consume protein or don't get enough vitamin C, both critical for collagen synthesis. Without adequate collagen production, your skin loses elasticity and structure.
"Collagen is your skin's scaffolding," says Dr. Kim. "If you're not eating enough protein or getting the right nutrients, your body can't maintain that scaffolding. The result? Saggy, aged-looking skin."
And here's the kicker: being in ketosis itself doesn't magically preserve muscle or collagen. If you're not prioritizing protein, you'll lose both.
4. Inflammation from "Dirty Keto"
Not all keto is created equal. If you're doing "dirty keto", hitting your macros with processed meats, pork rinds, cheese, and diet soda—you're likely creating inflammation that shows up on your face.
High intake of processed foods and omega-6 fatty acids (without balancing omega-3s) can trigger inflammatory responses that accelerate skin aging, cause breakouts, and increase redness.
5. Electrolyte Imbalances Mess With Your Glow
When you lose water weight on keto, you also lose electrolytes—sodium, potassium, and magnesium. These minerals are crucial for skin hydration and cellular function.
Low electrolytes can cause:
• Dry, flaky skin
• Dullness and loss of radiance
• Under-eye puffiness or dark circles
How to Prevent Keto Face (Without Quitting Keto)
Good news: you don't have to choose between losing weight and keeping your face. Here's how to do keto without aging your face:
1. Lose Weight Slowly
Aim for 1-2 pounds per week max. Yes, keto can help you lose faster, but intentionally slowing your roll gives your skin time to adapt and prevents drastic facial volume loss.
2. Prioritize Protein (Seriously)
Aim for at least 0.8-1 gram of protein per pound of body weight. This preserves muscle mass and provides the amino acids needed for collagen production.
Best keto protein sources:
• Fatty fish (salmon, mackerel)
• Grass-fed beef
• Eggs
• Chicken thighs
• Greek yogurt (if you eat dairy)
3. Hydrate Like Your Face Depends On It (Because It Does)
Drink at least half your body weight in ounces of water daily. More if you're active or in a hot climate.
Add electrolytes—either through supplements or by salting your food generously and eating potassium-rich foods like avocado and spinach.
4. Eat Clean Keto, Not Dirty Keto
Focus on whole, nutrient-dense foods:
• Fatty fish (omega-3s for skin elasticity)
• Avocados (healthy fats and vitamin E)
• Leafy greens (antioxidants and minerals)
• Nuts and seeds (zinc and healthy fats)
• Bell peppers and broccoli (vitamin C for collagen)
Minimize processed keto products and focus on real food.
5. Supplement Smartly
Consider adding:
• Collagen peptides (5-10g daily) - studies show improved skin elasticity and hydration
• Omega-3s (if you're not eating enough fatty fish) - reduces inflammation and supports skin structure
• Vitamin C (if you're not eating enough veggies) - essential for collagen synthesis
• Electrolyte supplements - maintains hydration and cellular function
6. Don't Neglect Skincare
Your diet is only half the battle. Support your skin externally too:
• Retinol/retinoids - boost collagen production and cell turnover
• Vitamin C serum - brightens and supports collagen
• Hyaluronic acid - plumps and hydrates
• Sunscreen daily - prevents further aging
• Rich moisturizer - combats keto-induced dryness
7. Resistance Training Is Non-Negotiable
Lift weights 2-4 times per week to preserve muscle mass—including the muscles in your face that provide structure and lift. More muscle = better facial contours.
How to Fix Keto Face If You Already Have It
If the damage is done, here are your options:
Non-Surgical Treatments:
• Dermal fillers (hyaluronic acid) - restores lost facial volume instantly
• Sculptra - stimulates collagen production over time
• Microneedling with PRP - boosts collagen and elastin
• Radiofrequency treatments (Thermage, Profound) - tightens skin
• Ultherapy - non-invasive skin lifting
At-Home Strategies:
• Prescription retinoids (Tretinoin) - gold standard for anti-aging
• LED light therapy - stimulates collagen
• Facial massage and gua sha - improves circulation and tone
• High-quality skincare routine - consistent use of actives
The Real Talk
Look, keto can be an incredibly effective tool for weight loss and metabolic health. But let's not pretend there aren't trade-offs. Rapid weight loss, from any diet, can age your face. Keto just happens to be particularly efficient at causing quick weight loss, which means the facial aging can be more noticeable.
The solution isn't to avoid keto if it's working for you. It's to be strategic:
• Lose weight slowly
• Prioritize protein
• Stay hydrated
• Eat nutrient-dense foods
• Support your skin from the inside and outside
Because what's the point of getting your dream body if your face ages a decade in the process?
Do keto right, and you can have both - the weight loss and the glow.
