Fasting can both help and worsen skin clarity and acne depending on how it is done, the type of acne or skin condition, and individual factors such as hormones, diet quality, stress and hydration. Evidence suggests metabolic benefits of some fasting approaches (improved insulin sensitivity and reduced inflammation) that could reduce acne for some people, while extreme or poorly managed fasting can increase stress hormones, worsen nutrient shortfalls, or trigger breakouts for others[1][5][3].
Why fasting might improve skin clarity
– Lower insulin and reduced insulin spikes can reduce one acne driver. Intermittent fasting and time-restricted eating often lower fasting insulin and improve insulin sensitivity, and high insulin is linked to increased androgen activity and follicle clogging that contribute to acne[1][5].
– Reduced systemic inflammation. Some forms of fasting lower inflammatory markers, which may help inflammatory skin conditions and result in clearer skin for people whose acne is inflammation-driven[1][5].
– Indirect benefits from weight and diet changes. People who adopt fasting often also shift toward whole foods and fewer processed, sugary items; reducing those foods may reduce acne triggers and improve skin health[1][3].
Why fasting might worsen acne
– Stress response and cortisol. Prolonged or extreme calorie restriction can raise cortisol and other stress hormones, which may exacerbate acne or trigger flares in susceptible people[3].
– Nutrient deficiencies. Long fasts or repeated restrictive eating without careful nutrition can lead to shortages of zinc, vitamin A, vitamin D, protein and essential fats that are needed for skin repair and immune function, and that can impair skin health[3][2].
– Dehydration and impaired detox pathways. Inadequate fluid or poor support for liver/gut detox processes while fasting can make skin appear dull or more breakout-prone for some individuals[3].
– Compensatory overeating of acne-triggering foods. If fasting leads to later bingeing on high-glycemic, high-dairy or heavily processed foods, acne can worsen despite the fasting periods[1][4].
Practical factors that determine the effect on your skin
– Type of fasting: Mild intermittent fasting or time-restricted eating (for example, 12 to 16 hour overnight fasts) is more likely to yield metabolic benefits with lower risk than prolonged water-only fasts[5].
– Baseline diet quality: Fasting paired with a Mediterranean-style, low-processed-food diet is more likely to help skin than fasting combined with poor food choices[1][3].
– Underlying skin condition: Conditions driven primarily by inflammation or insulin-related hormones (some acne and hidradenitis suppurativa) may respond better to fasting-related metabolic improvements than acne driven by bacterial imbalance, heavy sebum production, or topical factors[1].
– Hydration and nutrients: Maintaining fluid intake, enough protein, zinc, vitamins and essential fatty acids during eating windows supports skin repair and reduces risk of fasting-related harm[3][2].
– Stress management and sleep: Poor sleep or high psychological stress around fasting can offset metabolic gains and provoke breakouts[3].
How to try fasting without unnecessarily risking your skin
– Start conservative: try a modest time-restricted eating window (for example 12 to 14 hours) before longer fasts[5].
– Focus on nutrient-dense meals during eating windows: prioritize vegetables, whole grains, lean proteins, healthy fats, and avoid excessive sugar and processed foods[1][3][2].
– Stay hydrated and consider electrolytes during longer periods without food[3].
– Monitor skin, mood, energy and digestion; keep a food and skin diary to link patterns and adjust approach[1].
– If you have severe acne, hidradenitis suppurativa, or underlying health issues, consult a dermatologist or physician before starting fasting—fasting is not a one-size-fits-all therapy and may interact with medications or medical conditions[1][5].
Sources
https://www.healthcentral.com/condition/hidradenitis-suppurativa/weight-diet-and-hs-what-the-science-says
https://www.skinnutritioninstitute.com/blog/high-protein-diets-are-they-hurting-your-skin-and-accelerating-aging
https://www.wholefamilyhealthcare.com/detoxification-why-it-matters-for-your-health-and-how-to-do-it-right
https://economictimes.com/magazines/panache/doctor-warns-about-7-foods-which-may-damage-your-skin-one-of-them-will-leave-you-shocked/articleshow/126039190.cms
https://primaryimmune.org/about/?id=k_coming-off-a-glp1-or-weight-shot
