Here’s The Right Diet Plan to Get Rid of Acne

  • 1 day ago
6 minute read.
Here’s The Right Diet Plan to Get Rid of Acne

Acne can be very difficult to deal with, especially if you want to get rid of it fast. Changing your diet can help improve your skin, reduce the severity of breakouts and prevent new acne from forming.


While you should always consult with your doctor before making significant changes to your diet, here are some tips to get you started on an anti-acne diet that may clear up your skin and give you results in a few weeks! In this article, you will learn how to eat foods that will make your skin glow, help reduce existing breakouts and even make new blemishes less likely to pop up.

Eating right for acne

If you want clear skin, then it is important to eat the right foods. Foods that reduce acne and scars and improve your skin health. They can help maintain healthy oil production and reduce inflammation which is the main cause of acne breakouts. There are plenty of foods to reduce acne and scarring on your skin, some may surprise you! Eggs, avocados, oatmeal, and nuts are all a great start to your diet plan for skin care. Not only will they keep you feeling fuller longer but they have shown great success in fighting acne outbreaks.

Do’s and don’ts

Rule 1: Cut Out Fast Food

Fast food is loaded with high-fat ingredients and preservatives, both of which can contribute to acne. Fast foods also contain a lot of sugar, which can exacerbate acne. To get rid of acne, it’s important to cut out all fast food from your diet.

Rule 2: Go Organic Whenever Possible

The best way to get rid of acne is to go organic whenever possible. Skin care products can make the skin more irritated and lead to more breakouts so be sure to look for those that are all-natural. Organic foods help your body detoxify and remove toxins which in turn reduces your chances of breaking out because you're healthier overall. Eating foods rich in Omega-3 fatty acids, such as salmon, walnuts, chia seeds, flaxseed oil, and eggs also helps fight inflammation which may lead to acne too.

Rule 3: Eat Carbs, But Not Too Many

Just as sugar may feed acne, some carbs can too. The key is to find the balance that works best for you. If you are not eating enough carbs, your body will break down protein instead and this will lead to inflammation and acne. On the other hand, if you eat too many carbs (especially high glycemic ones), your insulin levels may spike, leading to more inflammation and acne.

Fact Check: Do Chocolates Cause Acne?

Rule 4: Use Supplements Wisely

Supplements can be a great way to get the nutrition that you need without having to cook from scratch every day. However, if you are taking supplements it is also important not to take too many at one time and not unless it is prescribed by the experts. Supplements should be taken with food, so make sure that your meal has plenty of fiber and protein for your body to absorb the nutrients better. If you do this, your skin will start looking clearer much sooner!

Rule 5: Cut Out Dairy (If You Can)

Cutting out full fat dairy is one of the first steps you can take if you want to get rid of acne. Plus, dairy products like cheese, milk, yogurt, and butter are high in fat which means they can clog pores and cause inflammation which leads to acne.

Rule 6: Know Which Foods Cause Breakouts

If you have acne, you may be wondering which foods are making it worse. Some foods may cause breakouts if eaten every day or in large quantities. If you're prone to breakouts, try eliminating these culprits from your diet for at least two weeks. After this time has passed, reintroduce them one by one and see how they affect your skin.

Rule 7: Limit Alcohol Intake

Alcohol can cause inflammation in the body, which is a common cause of acne. Too much alcohol also takes away from your body's ability to produce collagen and elastin, which both play a crucial role in healthy skin. So if you are trying to get rid of acne, limit your alcohol consumption or cut it out completely.

Best and Worst Foods for Acne

Foods that are good for your skin:

#1. Citrus fruits, bananas, melons, strawberries, blueberries, and grapefruit have a high water content which helps hydrate the skin by getting rid of toxins in the body. They also contain Vitamin C which helps with healing.

#2. Coconut oil is also a great option because it can be used as a moisturizer and has antibacterial properties so it kills acne-causing bacteria and reduces inflammation.

#3. Olive oil is another food that should not be consumed if you want to avoid pimples because it contains Omega 6 fatty acids which may cause an imbalance in sebum production (skin's natural oil) and could make your breakouts worse.

#4. Spinach and other dark green leafy vegetables are packed full of nutrients such as Vitamins A, C, and K. Plus they're low in calories and carbs so they won't contribute to bloating or weight gain like some other foods might.

#5. Tomatoes, carrots, and pumpkins all provide ample amounts of carotenoids which help heal skin cells. Avocado provides healthy fats and potassium to help maintain your skin's elasticity while reducing puffiness. Broccoli contains sulfur compounds that help prevent acne due to its antibiotic properties as well as vitamins C and E that promote wound healing.

Foods That Cause Pimples

#1. Avoid foods with lots of carbs such as pasta, potatoes, and bread if you suffer from acne breakouts. The carbs may increase insulin levels which will result in higher production of male hormones that lead to increased sebum production (skin's natural oil).

#2. Full fat milk and dairy products are high in fat and sugar, making them bad choices when trying to get rid of Acne.

#3. Red meat is also one of the worst offenders for those looking to clear up their skin. Red meat contains unhealthy saturated fats which clog pores and leads to acne. Beef contains myoglobin which increases testosterone levels and worsens hormonal imbalances in women leading to more breakouts. It's best to substitute red meat with lean proteins such as white fish, turkey breast, or chicken breast instead.

#4. Sugar, fast food, Whey protein powder, and artificial sweeteners are all known culprits for causing or worsening acne flare-ups. If you consume any of these items regularly we would highly recommend discontinuing use immediately to see if your skin improves.

Diet tips for preventing acne

What does your diet have to do with your skin? Plenty! By changing what you eat, you can reduce the amount of acne and pimples that pop up on your skin. Your diet may not be responsible for all your breakouts, but it can certainly help. Give these guidelines a try and see if your skin improves:

  • Eat a diet that consists of whole grains, fruits, and vegetables.
  • Drink plenty of water.
  • Limit your intake of high-fat foods.
  • Avoid processed foods. Processed foods are high in preservatives and other chemicals that can cause acne.
  • Increase your intake of omega-3 fatty acids by eating more nuts, seeds, fish or taking supplements. Omega-3 is good for the skin because it helps reduce inflammation which contributes to acne breakouts.
  • Don't eat sugar. Sugar causes an increase in insulin levels, which can lead to higher levels of male hormones like testosterone and DHT. These hormones stimulate oil production, leading to blocked pores and pimples.

Other dietary changes that may help control acne include lowering the consumption of meats, refined grains, and sugars. Eating at least three servings of fruit each day and two servings of veggies is also recommended along with drinking plenty of water throughout the day.

Diet Plan

Indian diet plan for acne-free skin

People with an Indian skin type need a diet plan that is lower in fat content and higher in complex carbohydrates, so as not to disturb their already delicate balance of oil production. People with an Indian skin type also need plenty of whole grains like oats, barley, quinoa, and brown rice, as well as fatty fish such as salmon or mackerel.

MEAL

MENU

QUANTITY

Early Morning 

Lukewarm Lemon Water (Unsweetened)

+ Chia Seeds

1 Glass

1 Teaspoon

Breakfast 

Oats/ Vegetable Omelet

+ Almonds, Walnuts & Pistachios

+  Low-fat Milk

+ Seasonal Fruit

1 Bowl / 1 Serving

4 Each

1 Glass

1 Whole

Mid-morning Snack 

Mixed Sprouts

1 Bowl

Lunch 

Vegetable Salad (with Sesame Seeds & Olive Oil Dressing)

+ Dal With Green Leafy Vegetable

+ Sauteed Seasonal Vegetable

+ Curd / Vegetable Raita

+ Roti

1 Bowl

1 Cup

1 Cup

1 Cup

2-3 No. 

Mid-evening Snack

Green Tea/ Coconut Water

+ Roasted Grains / Fox Nuts

1 Cup/ 1 Glass

Handful

Dinner

Mixed Vegetable Soup

+ Dal/ Kadhi

+ Seasonal Vegetable

+ Roti

Or

Sambhar/ Rasam

+ Ragi Idli / Brown Rice

1 Bowl

1 Cup

1 Cup

2 No.

 

1 Cup

2 No./ 1 Cup 

Post Dinner

Boiled Moong Water

1 Glass 

Conclusion

The best way to get rid of acne is by eating a diet rich in fresh fruits, vegetables, and whole grains. This type of diet will nourish your skin by providing the vitamins and minerals it needs to regenerate itself. It will also help your body maintain an optimal pH level which can reduce the number of breakouts you have. It is important not to neglect your mental health when it comes to taking care of your skin because stress can lead to acne breakouts.

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