We are what we eat – this phrase applies not only to our health, but also to appearance. Leather – not an exception. She, like a mirror, reflects everything that happens in the body.
If you are struggling to deal with skin imperfections with cosmetic products, but do not follow your diet – Do not be surprised that even expensive products may not work. The food on the plate is more important!
If you want to make your face radiant and beautiful, then follow certain rules of nutrition for clear skin. In less than a month you will see real change. Read more about the nutrition system for beautiful skin in the article estet-portal.com!
1. How clean skin nutrition works
2. Nutrition menu for clear skin for 28 days
How clean skin nutrition works
If rashes, acne and other imperfections began to appear on the face more and more often, and the skin itself became dull and gray, then the reasons are most likely internal.
These may include hormonal changes, increased blood sugar levels, and internal inflammatory processes that can be caused by viruses, bacteria, and even parasites. All this enhances the work of the sebaceous glands, which leads to blockage of the pores.
Of course, it is worth starting with the revision of external care. Check if You are taking care of your skin correctly? Are you thoroughly cleaning and moisturizing it? If everything is in order with this, then it is worth thinking about the invisible side of the problem.
Food is great for fighting inflammation. Marine fish is rich in Omega-3 acids, which have an anti-inflammatory effect. For prevention, it is enough to eat salmon, trout, tuna, sardines, etc. at least twice a week.
These acids are also found in flaxseeds (and their oil) and walnuts. These foods are also beneficial to include in the diet more often.
Another effective substance that relieves inflammation – zinc. Zinc is rich in legumes (especially beans and peas), peanuts, meat and liver. But some substances (casein from dairy products and phytic acid from rice and corn) prevent zinc from being well absorbed. Keep this in mind when composing the diet.
To minimize sugar spikes, favor foods with a low glycemic index.
All junk food usually has a high glycemic index, so it is quickly digested by the digestive system and increases blood sugar levels dramatically. To cope with it, the body produces insulin. Because of it, the level of testosterone increases, which enhances the work of the sebaceous glands.
Proteins and complex carbohydrates are digested slowly, keeping insulin levels constantly at the same level.
By the way, even handling low GI foods has its secrets. Frying and boiling increases the GI level of any food. Therefore, it is better to eat vegetables raw (stew as a last resort), cook pasta only until al dente, and bake or stew meat and fish.
Also try to combine both proteins and carbohydrates in one meal. For example, eat chicken with buckwheat or vegetables. It also reduces blood sugar spikes.
Alas, dairy products – enemies of clean skin. If you – fan of morning latte or cappuccino, then you are hurting your face with your own hands .
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Cow's milk contains hormones that also stimulate increased production of sebum.The output is quite simple – drink only black coffee or try replacing animal milk with almond or soy milk.
Below is a detailed menu for the week, where dishes are never repeated. With it, you can easily last 4 weeks on aIf you don't like any of their products, you can easily replace them with useful alternatives.
Monday
Breakfast: blueberry smoothie (blend blueberries (may be thawed), flax seeds, soy yogurt, or plant-based milk in a blender)
Snack: buckwheat bread with hummus
Lunch: Greek salad (lettuce, tomatoes, red onion, bell peppers, olives and feta cheese)
Dinner: soy cheese tofu stew (sauté tofu with carrots, cauliflower, sweet pepper, sprinkle nuts on top)
Tuesday
Breakfast: whole grain toast with egg and fresh tomatoes
Snack: fruit salad and 30g walnuts
Lunch: Chinese chicken salad (mix Chinese cabbage, chicken, carrots, green onions and green beans, season with soy sauce with a teaspoon of sesame oil) cabbage and broccoli, peanuts)
Wednesday
Breakfast: Nutritious Berry Smoothie (blend strawberries or other berries, soy milk, and 1 teaspoon peanut butter in a blender) , top with tomatoes with salt, garlic, fresh basil and olive oil)
Lunch:whole grain tortilla with hummus and grilled vegetables
Dinner:shrimp pasta (boil durum pasta, fry champignons and shrimp, season with tomato sauce with basil and combine everything together)
Thursday
Breakfast:
Snack:apple and soy yogurt
Lunch:Nicoise salad ; (lettuce, canned tuna, boiled egg, tomatoes, green beans + olive oil dressing with balsamic vinegar)
Dinner: classic stewed stuffed peppers
Friday
Breakfast:
Snack:carrots, celery or cucumbers with hummus
Lunch: grilled chicken salad (spinach, avocado, chicken, bell pepper, orange + olive oil dressing with balsamic vinegar)
Dinner: baked white fish and tomato salad, avocado and lettuce
Saturday
Breakfast:
Snack: fruit salad with seeds
Lunch: baked champignons stuffed with fried peppers and onions
Dinner: baked salmon with green beans and bell peppers
Sunday
Breakfast:
Snack:pear with peanut butter
Lunch:chicken salad (leaves lettuce, apple, chicken, grapes, walnuts, lemon juice + any low-fat dressing) and a slice of whole grain bread
Of course, a serious comprehensive approach to the fight for clear skin includes taking tests, other examinations, and prescribing procedures or drugs. But first, check your fridge.
If you are used to eating anyhow, then it is quite possible that this is the only thing. In this case, 28 days (or four weeks) of changes in the nutrition system will be enough to cleanse the skin. Proper, complete, healthy and varied nutrition – the key to success!
Are you ready for a 28-day marathon
nutrition for clear skin? Try it and enjoy the results!
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