( 7-DAYs CLEAR SKIN MEAL PLAN)
WHICH FOODS HELP WITH HORMONAL ACNE?
PROBIOTICS AND FERMENTED FOODS:
- It corrects the leaky gut
- Calms inflammation in the skin
- Reduce acne scars
i.e. yogurt, kefir, shredded cabbage, tempeh, vinegar etc
OMEGA 3: SEEDS AND NUTS
- Regulate hormones
- Converts Essential fatty acids into powerful anti-inflammatory substances
- Soothen the inflammatory response
Cold water fish, nuts & seeds(chia seeds ,flaxseeds and walnuts)
GREEN TEA
- Anti-inflammatory, anti-bacterial & anti oxidant properties
- Attacks free radicals
- Improves acne & oily skin
ADAPTOGENS
- Lowers oil-spiking cortisol level
- Aids in hormonal balance
- Reduces stress
Adaptogens are herbs or plant based foods ( maca root, ashwagandha, tulsi, berries)
TURMERIC
- Helps with acne scaring
- Target the skin pores and calms the skin
- Clear up acne breakouts
VEGETABLES AND FRUITS
- Low glycemic fruits and vegetables helps in reducing acne
- Lower hyperpigmentation
- Anti-oxidant properties reduce acne & scars
i.e. water melon, grapefruit, apple, orange, strawberries, dried apricots, cereals, lentils, whole wheat tortillas tomato juice, carrots
VITAMINS AND MINERALS
- Heals the skin
- Add vitamin A,E,D,B-3 , Zinc in your diet
- Prevents and treat acne
i.e. meat, grains, broccoli, avocado, yogurt, green leafy vegetables, dried fruits, beans, spinach,
ANTIOXIDANTS:
- Prevents oily skin
- Stop sebum oxidation
- Reduce pore blocking
- Creates a breed ground for acne
WHAT NOT TO EAT WITH HORMONAL ACNE?
· GLUTEN (bread, cakes & pies, candies, wafers, bulgur wheat,cookise & crackers)
· DAIRY
· SUGAR
· PROCESSED FOODS (cooked, canned, frozen, packaged or changed nutritional composition or fortifying foods) AND EATING OUT
· COCOA POWDER
ACNE FIGHTING TEA
- 1 cup boiled water
- 1 green tea bag
- 1 slice of ginger
- A dash of cinnamon (or turmeric)
- Some squeezed lemon
- a dash of apple cider vinegar
- maple syrup to sweeten according to taste
Let it sit for 10-15 minutes. It also boosts your immune system.
GENERAL INSTRUCTIONS
- Avoid refined carbs, fried stuff, beverages etc
- Don’t binge on milk & other dairy products
- Eat plenty of heart and skin friendly nuts
- Wash your face twice after sweating or playing, Apply turmeric mask
- Take 10 glasses of water daily, 2 glasses before every meal
- Don’t touch your face with unhygienic hands
- Avoid soap, use face wash
- Avoid oily cosmetics/skin care products
- Add turmeric while cooking meals
- Apply aloevera gel for half an hour on face regularly
- Wash your face with rice water twice or thrice a week
DIET PLAN
|
DAYS |
BREAKFAST |
AM SNACK |
LUNCH |
PM SNACK |
DINNER |
|
1ST
|
-Oatmeal: 1 cup dry oats Flax seeds (2 sp) Almonds (3-4) Berries (3-4) 1 cup soya milk -1 cup green tea |
-7-10 Soaked almonds |
-Vegetable salad with walnuts, -Grass-fed roasted beef (2 servings) |
Strawberry pudding (4-5 spoons) |
-Broiled lean salmon (2 serv) |
|
2ND
|
-Smoothie ( pineapple Flaxseeds Almond milk Almonds), -1 slice whole wheat bread with almond butter(2 tbsp) |
-2 Sliced cucumbers |
-Shredded lettuce (2 servings), -1 tortilla -Mint sauce |
-3-4 slices Cantaloupe |
-Lean beef roast (2 serv) |
|
3RD
|
-1 glass orange juice -3-4 figs, – 4 almonds(soaked) -2 tbsp chia seeds |
-1 cup green tea |
-Steamed broccoli (small bowl) -1 whole wheat tortilla |
-2 Sliced carrots |
-Curried chickpeas with boiled potatoes (2 serv) |
|
4TH
|
-1 glass coconut water -2 tbsp flaxseeds -1 avocado, -1 slice whole wheat bread with boiled spinach (1 serv) |
-2 quartered tomatoes |
-1 plate brown rice -salan (green beans) -1 cucumber |
-4-5 cashews |
-Bean balls with brown rice -steamed vegetables (1 serv) |
|
5TH
|
-1 glass beetroot juice -3/4 slices pineapple, -2 boiled pastured eggs |
-1 medium size avocado |
-1 whole wheat tortilla -1 small bowl salan of any dark green leafy veg -1 cucumber |
-A fist of Sunflower seeds |
–Veggie Lentil Soup (2 servings) |
|
6TH
|
-1 bowl sliced watermelon -2 slices whole wheat bread -2 tbsp almond butter |
-1 sliced red onion |
-1 whole wheat tortilla with boiled peas (small bowl) |
-1 small bowl sweet potato |
–One Pot Zucchini Pasta(gluten free pasta) |
|
7TH
|
-6/7 blueberries -1 slice whole wheat bread with avocado paste(2 tbsp) -1 cup green tea |
-2 carrot sticks |
-1 bowl mixed boiled lentils, -1 whole wheat tortilla -green veg salad(1 cup) |
-A fist of nuts |
-Broccoli Soup (2 servings) |
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