Diet for Clear Skin in a Week (Printable Full Week Plan)

You can get rid of both your over weight and acne by eating right. With this diet, you will lose 5 lb in a week and cleanse your skin. You can use this diet list to cleanse your body from the air you breathe and toxins from the food you eat.

Let’s Learn How to Diet for Clear Skin In A Week

  • Reduce The Calorie

A diet that is limited in calories and contains enough healthy carbohydrates and fats will help you challenge acne and skin blemishes. As the weight rises above the ideal, it increases the growth factor 1, accelerating the sebum production and acne formation is triggered. For this reason, you should avoid overweight and take care to consume healthy foods in controlled portions.

  • Omega 3 is Important

Diet for Clear Skin in a Week - wallnut

Diet for clear skin in a week – Walnuts prevent acne formation

Saturated fats in fatty parts of meats, skin, offal, butter, and trans fats in ready-to-use packaged products such as margarines, cakes and biscuits increase the compounds that cause inflammation in the body and make the skin vulnerable to acne. In addition, current studies show that foods such as omega 3 sources of polyunsaturated fatty acids, herring, sardines, mackerel, salmon, flaxseed, purslane, walnut prevent acne by producing anti-inflammatory chemicals. Omega 6 fatty acids, another of the polyunsaturated fatty acids, are found especially in corn extract and sunflower oil, these foods support the formation of acne.

  • High Glycemic Index

Diet for clear skin in a week - high glycemic index

Diet for clear skin in a week – High insulin triggers acne formation.

Healthy carbohydrate sources such as whole grains, legumes, and vegetables have a low glycemic index, meaning their digestion and absorption are slow. In this way, they prevent blood sugar from rising rapidly.On the contrary, when foods with high glycemic index such as sugar and sugary desserts, cake made of white flour, pastry, potatoes, rice are consumed continuously, too much insulin is released to balance blood sugar.

  • Green Tea is Protective

Due to the antioxidant epigallocatechin, green tea reduces the fat content on the skin surface and acts as an antimicrobial.

  • Take The Benefits of Prebiotics

Diet for clear skin in a week - Soybeans

Diet for clear skin in a week – Soybeans are a natural source of prebiotics

Prebiotics show a protective effect against acne by strengthening immunity. Vegetables such as artichoke, leek, onion, garlic, yam, celery, asparagus; fruits such as bananas, grapes, apples, strawberries; Oilseeds such as legumes, soybeans, buckwheat, whole wheat, almonds and hazelnuts are natural prebiotic sources.

  • Vitamin A

Vitamin A is one of the most important vitamins for skin health. In its insufficiency, skin diseases and the skin dries occurs. Vitamin A is found in animal and vegetable sources foods. Animal sources are fatty fish, milk (You should be controlled in your milk consumption as it can trigger acne) and eggs. It is found in yellow-orange vegetables and fruits such as carrots, squash, apricots, peaches, and green leafy vegetables such as spinach and arugula.

  • Zinc for Skin Health

Diet for Clear Skin in a Week - Lagumes

Diet for clear skin in a week

Zinc, an essential mineral for skin health, controls inflammation in the skin and allows skin cells to regenerate. Zinc-rich foods reduce acne. Meat, liver, eggs, and seafood have the highest zinc content. In addition, legumes and oil seeds are good sources of zinc.

Now that you are fully acquainted with the information we mentioned above, you know the purposes of the foods on the diet list. By sticking to this diet for a week, you will lose weight while repairing your skin. Let’s start if you’re ready.

  • Milk Can Increase Acne

Since milk contains hormonal components and factors, it can cause acne. Especially skimmed and low-fat milks trigger acne formation more.However, scientific studies argue that the negative effect of milk occurs in moderate and severe acne, but not in mild acne. If someone with a severe acne problem increases their pimples when they drink milk, milk should be limited and fermented products such as yogurt and kefir should be preferred.

Diet for Clear Skin in a Week

Diet for Clear Skin in a Week - Healthy Meal Plan

Diet for clear skin in a week

Breakfast:

  • 1 boiled egg (Add 1 tablespoon of olive oil and chili pepper powder.)
  • 1 slice of lean cheese
  • A slice of whole wheat bread
  • Plenty of tomatoes, cucumbers, parsley
  • 1 cup of green tea (Add a slice of lemon and cinnamon.)

Lunch:

  • A small plate of olive oil vegetable meal (celery, artichoke, chard or spinach)
  • 4 tablespoons of yogurt
  • 1 bowl of beet salad

Beet salad recipe: Prepare your sauce by mixing half a lemon juice, 1 tablespoon of olive oil, 1 teaspoon of apple cider vinegar and ground black pepper. Put 1 medium grated beet, 1 bowl dill, 1 bowl parsley and 4 walnuts in a bowl. Mix with the sauce.

Snack That Cleanses The Skin From Toxins:

  • A cup of kefir
  • A teaspoon of turmeric powder
  • A teaspoon of flax seeds

Blend the ingredients through the food processor and consume.

Dinner:

  • 150 grams of oily fish (steamed or baked)

At Night:

  • A cup of green tea with cinnamon stick and lemon slices
  • 12 unsalted raw hazelnuts or almonds

Printable (PDF) Diet for Clear Skin in a Week

Breakfeast Lunch Snack Dinner At Night
1 boiled egg (Add 1 tablespoon of olive oil and chili pepper powder.)
1 slice of lean cheese
A slice of whole wheat bread
Plenty of tomatoes, cucumbers, parsley
1 cup of green tea (Add a slice of lemon and cinnamon.)
A small plate of olive oil vegetable meal (celery, artichoke, chard or spinach)
4 tablespoons of yogurt
1 bowl of beet salad
A cup of kefir
A teaspoon of turmeric powder
A teaspoon of flax seeds
150 grams of oily fish (steamed or baked)
A cup of green tea with cinnamon stick and lemon slices
12 unsalted raw hazelnuts or almonds

See Also:

Healthy Skin Diet Plan