Super Healthy Diet for Clear Skin in a Week

Looking for a no-nonsense diet for clear skin in a week? You dropped off at the right place! All of us want that perfect acne and scar-free clear skin. We try zillions of expensive and fancy products and spend hours at the salon. These things may work but not always.

diet for clear skin in a week

In order to keep our external appearance spot and acne free, we have to put an effort into our internal selves, our health, and body. We’ve all heard that saying, we are what we eat. And that’s true. The kind of food we put into our bellies reflects on our skin. Adopting a healthy diet along with a healthier lifestyle can have mental health benefits too! Learn more about the positive influence that a healthier lifestyle can have on mental health conditions such as depression in this article from BetterHelp.

In this post, these are the topics we are going to cover:

  • Causes of acne and unclear skin
  • Vegetarian diet for clear skin in a week
  • Non-Vegetarian diet for clear skin in a week
  • Foods you should consume for clear skin
  • Types of foods to avoid

How does the skin get clogged?

Individual pores on our skin have a single hair follicle and a gland. The gland produces sebum (oil), which lubricates and keeps the hair follicle soft. However, when an excess of sebum is produced, substances clump up together and a plug is formed. This plug is then manifested in forms like whiteheads, blackheads, pimples, and pustules on the surface of our skin.

What causes acne?

The root cause of acne can be either one or a combination of these factors.

Hormones

A leading cause of acne is the fluctuation of hormones, especially the hormone called androgen. Androgen is most active during the teenage years, with the onset of puberty. The rise of androgen levels leads to enlargement of the glands beneath the pores of our skin, which further leads to increased production of sebum, which as we know, eventually leads to acne.

Genetics

Some people are more prone to acne than others and the reason behind this is genetics. Individuals with acne prone skin are susceptible to excess oil production and quicker regeneration of skin cells and are also more prone to bacteria. When the genetics factors team up with harsh environmental factors, it increases the chances of getting acne.

Pollution

In metropolitan cities, we are constantly surrounded by pollution all due to industrialization and increase factories and automobiles. Dirt and dust are slathered on our faces, which makes our skin more susceptible to acne.

Makeup and Beauty products

There is a huge debate as to whether or not makeup causes acne. Researchers conclude that the connection between acne and makeup actually depends on the individual using makeup products. Excessive use of foundation, powder, concealers and other makeup products does block the pores, creating a ground for acne to pop up. However, if individuals wipe off their makeup before hitting the gym or sleeping at night, the chances of getting acne are reduced.

Stress

Stress is not the main culprit of acne breakouts, rather a factor that worsens the already existing acne condition.  When stress levels are at a peak, the body secretes male hormone androgen as well as testosterone, which lead to increased sebum production finally leading to acne breakout.

Diet

Everything we put inside our body is reflected in our skin. Thus, the food we eat is an extreme priority for achieving and maintaining healthy, clear skin. When we eat sugar, junk food, processed food, we let a lot of toxic waste into our body. These, in turn, slow your metabolism and overload our detoxification system. Our poor food choices are evident through our dry, dull and irritated skin. Conversely, when we consume healthy nutritious food, it reflects healthy skin in the following ways:

  • Meals loaded with vitamins, minerals and antioxidants help fight aging.
  • Collagen formation is supported and dryness and wrinkles are prevented by consuming healthy fats and proteins.
  • Flushing of toxins out of our body is done by the intake of water, herbal drinks, and supplements, which eventually keep skin free from acne and irritation.

Vegetarian Diet for Clear Skin in a Week

vegetarian diet for clear skin in a week

  • Monday

Breakfast – A bowl of warm oats with nuts and seeds.

Lunch – Brown Rice with sautéed broccoli, mushrooms, and red peppers

Dinner – Chickpea Salad

  • Tuesday

Breakfast – Spinach wrap

Lunch – Whole wheat bread burger

Dinner – Baked Eggplant with tomato seasoning

 

  • Wednesday

Breakfast – Green Smoothie (green leafy vegetables)

Lunch – Mixed vegetable fritters

Dinner – Lentil soup

  • Thursday

Breakfast – Tomato and Whole Wheat bread sandwich Sweet potato

Lunch – Veg Brown Fried Rice

Dinner – Carrot soup

  • Friday

Breakfast – Sweet potato

Lunch – Spinach Salad

Dinner – Soya bean with red peppers

 

  • Saturday

Breakfast – Açai bowl drizzled with berries, flaxseeds and Chia seeds

Lunch – Kidney bean with brown rice

Dinner – Sweet potato with sautéed vegetables

 

  • Sunday

Breakfast – Avocado Toast

Lunch – Brown Rice Risotto

Dinner – Sprouts Salad

Non-Vegetarian Diet for Clear Skin in a Week

non vegetarian diet for clear skin in a week

  • Monday

Breakfast – A bowl of warm oats with nuts and seeds.

Lunch – Brown Rice and sautéed broccoli, mushrooms and red peppers

Dinner – Tuna Salad

  • Tuesday

Breakfast – Scrambled Eggs with spinach

Lunch – Baked Eggplant with tomato seasoning

Dinner – Fried Mackerel

  • Wednesday

Breakfast – Green Smoothie (green leafy vegetables)

Lunch – Wrap with Chicken breast and avocado

Dinner – Lentil soup

  • Thursday

Breakfast – Sweet potato

Lunch – Egg Brown Fried Rice

Dinner – Lamb with sautéed vegetables

  • Friday

Breakfast – Tomato and Whole Wheat bread sandwich

Lunch – Spinach Salad

Dinner – Chicken with red peppers

  • Saturday

Breakfast – Açai bowl drizzled with berries, flaxseeds and Chia seeds

Lunch – Chicken burger with whole wheat bread

Dinner – Salmon with sautéed vegetables

  • Sunday

Breakfast – Avocado Toast

Lunch – Chicken Brown Rice Risotto

Dinner – Chickpea Salad

Foods that Promote Clear Skin

  • A low glycemic diet (low in simple sugars) reduces the release of androgen, which is one of the primary causes of acne, thus reducing the severity of acne. Foods with a low GI include oat bran, whole wheat, brown rice, sweet potatoes, nuts and raisins, lentils, etc.
  • Omega-3 is a type of fat found usually in animal and plant protein sources.  The omega 3 fatty acids are anti-inflammatory and help in reducing acne. Food items with high omega-3 fatty acids are different types of fish like mackerel, sardine, and salmon, cod liver oil, flaxseeds, walnuts, chia seeds, soybeans, etc.
  • Antioxidants are chemicals that balance the toxins in our body. Like omega-3s, antioxidants too are anti-inflammatory. The food items packed with antioxidants are berries, kidney beans, broccoli, green tea, tomatoes, raisins, and dark chocolate.
  • Zinc is a micronutrient that is vital for skin development and maintenance as well as regulating metabolism and hormone levels. Items like spinach, chicken, mushrooms, yogurt, lamb, chickpeas, sesame and pumpkin seeds are loaded with zinc.
  • The healing of acne and advancement of healthy glowing skin is facilitated by Vitamin C. The food rich in vitamin C are oranges, kiwis, papayas, peppers, guava, broccoli, strawberries, berries, Indian gooseberries.
  • Green leafy vegetables are loaded with Vitamin A, Vitamin C, and zinc. All of which are all vital for optimal skin health. Leafy vegetables like spinach, fenugreek, kale can steamed, added to sautéed vegetables or added in lentil soups.

Foods You Should Avoid

Chocolate, fried foods, pizza, caffeine, nuts, dairy, etc. are foods which scientific research has been shown as in some cases to have an effect but no concrete cause-and-effect relationship exists.

  • Refined carbohydrates like white bread, white pasta, have a high glycemic index and thus contribute to acne by causing more sebum production.
  • Dairy products milk and cheese, promote the release insulin-like growth factor 1 (IGF-1) as well as an enzyme called mTORC1, both of which may contribute to the development of acne.
  • Sugar raises our insulin level, which ultimately may boost those oil-triggering male hormones, leading to acne breakouts.

While following this diet plan, here are a few guidelines for you to adhere by:

  1. Start your day with warm lemon water.
  2. Between the three meals, you can snack on fruits, nuts, and seeds.
  3. Wash your face twice, once in the morning and once in the night.
  4. Use a moisturizer that is customized for your skin type.
  5. At least twice in the week smear on a face mask.
  6. Avoid using a lot of makeup. But if you do, don’t forget to take it off with an appropriate makeup remover.
  7. Consume a lot of water and sip on some green tea whenever possible.
  8. Avoid food and drinks that not good for your skin like coffee, chocolates, burgers and pizzas, processed food, excess sugar, etc.

Conclusion

We hope the above-mentioned diet for clear skin in a week will help you achieve beautiful, clearer skin in no time. Since there’s no rule here of one size fits all, we mentioned the diet plan for both vegetarians and non-vegetarians. Take it as a way to go rather than a piece of medical advice and always look for any allergies if you have with a particular food item. Happy skin-loving with healthy food!

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