Diets

Acne Diet

General rules

Acne refers to multifactorial dermatosis that occurs in different age periods in the development of which a significant role is given to the genetically determined state of excessive secretion of male sex hormones (androgen) in the body of women or hypersensitivity to them (hyperindrogenism), hypersecretion of the sebaceous glands, follicular hyperkerinizationcolonization by bacteria P. Aspesproducing biologically active mediators of inflammation, as well as secondary infection with aerobic microflora (strepto/staphylococci) Changes at the level of various links are important in the development of the disease. immunity (change in the quantitative composition of the population lymphocytes/ decrease in the activity of T- and B-lymphocytes).

In addition to "physiological" acne that occurs during hormonal adjustment (juvenile acne), which are relatively easy to treat and well disappear after normalizing the hormonal background, there is an increase in the specific gravity of "late acne" - polymorphic rashes of an inflammatory / non-inflammatory nature mainly in females , which are characterized by a more severe course. This is facilitated by endocrine disorders associated with hyperandrogenemia (at polycystic ovary syndrome, hyperplasia of the adrenal cortex), improper skin care, especially problematic, medication (anabolic hormones, glucocorticosteroids, B vitamins, a number of antiepileptic drugs), excessive sweating, seborrhea, psycho-emotional disorders, smoking, functional disorders of the gastrointestinal tract, eating habits (excessive consumption of carbohydrates).

The choice of acne treatment methods depends on the individual characteristics of the patient, but in any case includes a set of measures - medical treatment (external therapy, oral medication), gentle cleaning methods and skin care, compliance with certain nutritional rules. Proper nutrition is an integral part of the complex treatment of acne and can improve the effectiveness of treatment, achieve stable remission and significantly improve the quality of life.

Diet for acne provides an exception to the diet:

  • Foods with a high glycemic index - simple carbohydrates (sugar, honey, sweet fruits, cakes, preserves, cakes, sugary drinks, pastries, ice cream, chocolate and other sweets), the use of which contributes to the exacerbation and spread of the rash over large areas.
  • Animal fats, margarine, trans fats, mayonnaise, spread and cholesterol-rich foods - fatty meats, offal, fatty dairy products, uncooked smoked sausages, fish roe, but what about spicy foods - sauces, spices, spices, hot varieties cheese, chips, mustard, horseradish.
  • Alcohol-containing drinks, milk, strong coffee and tea.
  • Dishes cooked in deep fat and by frying.

Diet for acne should include mainly natural products without food additives and contain:

  • Fatty fish / seafood (tuna, salmon, mackerel, sardines), cold pressed vegetable oils, nuts, seeds containing Omega-3 PUFAs. It is fatty acids Omega 3 reduce hypersecretion of the sebaceous glands, maintain skin in good condition and normalize hormonal levels.
  • Fiber-rich foods (fruits, vegetables, legumes) that are the source of a number of vitamins/ minerals. These products (pectins/ fiber) also cleanse the intestines of toxins and other foods well metabolism, which positively affects the condition of the skin. It is important to monitor the function of the digestive tract, because if available constipation there is a delay in food waste in the body, which enhances intoxication and skin manifestations. In such cases, the diet should include vegetables / fruits with a laxative effect (plums, beets, apricots, prunes, dried apricots, flax seed).
  • Germinated cereals and whole grain dishes (brown rice, whole grain cereals, whole grain bread), containing a wide range of micro / macrocells and vitamins, which have a pronounced detoxifying effect.
  • Low-fat red meat (veal / beef), turkey, chicken and rabbit meat.
  • Low fat fermented milk products, especially fortified with probiotic cultures (lactobacilli) - yoghurts / natural kefir and sourdough with Lactobacillus bulgaricus/Streptococcus thermophilus.
  • A sufficient amount of free fluid (at least 2 l / day). Inadequate use of water leads to a violation of the water-lipid balance, slowing down the renewal of cells and the release of sebum.
  • It is recommended to use still still water, fruit drinks, fruit drinks, freshly prepared juices, rosehip broth, herbal teas.

Of great importance for the regulation of the sebaceous glands and skin conditions are such macro / micronutrients as phosphorus, zinc, calcium, magnesium, potassium. Therefore, the diet should contain foods containing them in sufficient quantities: phosphorus (fish / seafood, dairy products), potassium (dried fruits - raisins, dried apricots, prunes, various types of cabbage, bananas), calcium (chia seeds, dairy products, sesame seeds seed), zinc (seafood, veal liver, seaweed, legumes, beef, wheat / rice bran, pumpkin / sesame seeds, poppy seeds).

Equally important, the inclusion in the diet of foods rich in vitamins and especially vitamin a (fish oil, cod liver, animal liver, apricots, sorrel, spinach, pumpkin, carrots, cucumbers), vitamin E (all nuts, vegetable oils, avocados, spinach, oat / buckwheat) AT 6 (garlic, bran, pine nuts, animal liver, mackerel, yeast, sweet pepper, sea buckthorn, tuna, hazelnuts, millet).

In case of acne, as with other skin diseases, it is recommended to avoid direct sunlight, stressful situations, visits to the sauna and steam bath, observe the regime of work and rest. Since many patients with acne suffer from a mental status, manifested by an inferiority complex with development depression, anxiety, social maladaptation, it is necessary to consult a psychologist, and in some cases, taking medications to correct such conditions.

Allowed Products

Diet for acne includes:

  • Soups made on the basis of non-concentrated vegetable broths without dressing with the addition of well-boiled whole grains and vegetables.
  • Low-fat red meat and poultry without skin in boiled / baked form.
  • Cereal / bran bread, whole grain breads, not butter cookies.
  • Cereals (buckwheat, wheat, oat, millet), brown rice, which is cooked on the water to a friable state. It is allowed to add nuts, dried fruits, garden greens to cereals.
  • Fatty and nonfatty species of sea and river fish / seafood that are boiled or baked.
  • Vegetables (400-500 g) are fresh, and in the form of salads with the addition of cold pressed vegetable oils or side dishes to meat / fish. Be sure to include various types of legumes in the diet.
  • Fruits / berries (200-300 g / day), which are consumed raw / baked / dried (citrus fruits, apples, viburnum, cranberries) and freshly prepared juices from them.
  • Low fat cottage cheese, dairy products, mild cheeses. Cream - limited to meals.
  • Unrefined cold-pressed vegetable oils (linseed, olive, hemp, sesame).
  • Raw nuts of various kinds, pumpkin / sunflower, sesame and flax seeds, which can be consumed in pure form and as an additive in cereals, granola.
  • Drinks - freshly prepared fruit / vegetable juice green tea with lemon, mineral water without gas, fruit drinks, rosehip and herb infusions (sage, birch leaf, calendula, chamomile, nettle).

Approved Product Table

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

eggplant1,20,14,524
beans6,00,18,557
zucchini0,60,34,624
cabbage1,80,14,727
broccoli3,00,45,228
carrot1,30,16,932
chickpeas19,06,061,0364
cucumbers0,80,12,815
salad pepper1,30,05,327
parsley3,70,47,647
iceberg lettuce0,90,11,814
soybeans34,917,317,3381
tomatoes0,60,24,220
pumpkin1,30,37,728
dill2,50,56,338
beans7,80,521,5123
lentils24,01,542,7284

Fruits

avocado2,020,07,4208
oranges0,90,28,136
bananas1,50,221,895
Garnet0,90,013,952
grapefruit0,70,26,529
pears0,40,310,942
kiwi1,00,610,348
lemons0,90,13,016
mango0,50,311,567
tangerines0,80,27,533
nectarine0,90,211,848
peaches0,90,111,346
apples0,40,49,847

Berries

gooseberry0,70,212,043
Red currants0,60,27,743
black currant1,00,47,344

Mushrooms

mushrooms3,52,02,530

Nuts and dried fruits

nuts15,040,020,0500
raisins2,90,666,0264
dried figs3,10,857,9257
cashew25,754,113,2643
dried apricots5,20,351,0215
almond18,657,716,2645
flax seeds18,342,228,9534
sunflower seeds20,752,93,4578
dried apricots5,00,450,6213
prunes2,30,757,5231

Cereals and cereals

buckwheat groats (kernel)12,63,362,1313
oat groats12,36,159,5342
pearl barley9,31,173,7320
brown rice7,41,872,9337

Flour and Pasta

buckwheat noodles14,70,970,5348

Bakery products

bran bread7,51,345,2227
whole grain bread10,12,357,1295

Milk products

skim milk2,00,14,831
kefir 1.5%3,31,53,641
fermented baked milk2,84,04,267
natural yogurt 2%4,32,06,260

Cheeses and cottage cheese

cottage cheese 1%16,31,01,379
tofu curd8,14,20,673

Meat products

beef18,919,40,0187
rabbit21,08,00,0156

Bird

boiled chicken breast29,81,80,5137
boiled turkey fillet25,01,0-130

Eggs

Soft boiled chicken eggs12,811,60,8159

Fish and seafood

squid21,22,82,0122
flounder16,51,80,083
salmon19,86,30,0142
mussels9,11,50,050
pollock15,90,90,072
sea ​​kale0,85,10,049
salmon21,66,0-140
cod17,70,7-78
trout19,22,1-97
hake16,62,20,086

Oils and Fats

linseed oil0,099,80,0898
olive oil0,099,80,0898
sunflower oil0,099,90,0899

Soft Drinks

mineral water0,00,00,0-
green tea0,00,00,0-

Juices and compotes

apricot juice0,90,19,038
carrot juice1,10,16,428
peach juice0,90,19,540
plum juice0,80,09,639
tomato juice1,10,23,821
pumpkin juice0,00,09,038
rosehip juice0,10,017,670
* data are per 100 g of product

Fully or partially restricted products

Dietary nutrition for acne excludes the use of:

  • Highly extractive foods / dishes (broths on meat, fish).
  • Fatty varieties of red meat and poultry, smoked meats, sausages, fast food, convenience foods, snacks, chips.
  • Bread made from white flour, muffin, pastries, dough, cakes, honey, jam, jam, chocolate, ice cream, sweet fruits (bananas, grapes).
  • Salted fish, canned food, pickles, marinades, fish caviar.
  • Culinary / animal fats, margarine, trans fats, milk, mayonnaise.
  • Spicy seasonings, sauces and spices.
  • Carbonated and alcohol-containing drinks, coffee, black tea, cocoa, packaged juices.

Prohibited Products Table

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

canned vegetables1,50,25,530
horseradish3,20,410,556

Mushrooms

marinated mushrooms2,20,40,020

Snacks

potato chips5,530,053,0520

Flour and Pasta

vareniki7,62,318,7155
dumplings11,912,429,0275

Bakery products

sweet buns7,99,455,5339

Confectionery

jam0,30,263,0263
marshmallows0,80,078,5304
milk sweets2,74,382,3364
candy fondant2,24,683,6369
pastry cream0,226,016,5300
fruit and berry marmalade0,40,076,6293
paste0,50,080,8310
cake3,822,647,0397
shortbread dough6,521,649,9403

Ice cream

ice cream3,76,922,1189

Cakes

cake4,423,445,2407

Chocolate

chocolate5,435,356,5544

Raw materials and seasonings

mustard5,76,422,0162
mayonnaise2,467,03,9627
sugar0,00,099,7398

Milk products

milk 4.5%3,14,54,772
cream 35% (fatty)2,535,03,0337
whipped cream3,222,212,5257

Cheeses and cottage cheese

parmesan cheese33,028,00,0392

Meat products

fat pork11,449,30,0489
fat2,489,00,0797
bacon23,045,00,0500

Sausages

smoked sausage9,963,20,3608

Bird

smoked chicken27,58,20,0184
duck16,561,20,0346
smoked duck19,028,40,0337
goose16,133,30,0364

Fish and seafood

smoked fish26,89,90,0196
canned fish17,52,00,088

Oils and Fats

animal fat0,099,70,0897
cooking fat0,099,70,0897

Alcoholic beverages

dry red wine0,20,00,368
vodka0,00,00,1235
beer0,30,04,642

Soft Drinks

soda water0,00,00,0-
cola0,00,010,442
dry instant coffee15,03,50,094
sprite0,10,07,029
* data are per 100 g of product

Acne Diet Menu (Nutrition Mode)

The acne diet menu includes a large list of allowed foods, the main ones are: lean meats, cereals, vegetables and fruits, vegetable oils, nuts and seeds, which allows you to cook various dishes and be on a diet without any discomfort.

Advantages and disadvantages

prosMinuses
  • Physiologically complete and can be prescribed for a long period of time.
  • Positive effect on the condition of the skin.
  • Easy to carry, not financially expensive.
  • The lack of foods containing simple carbohydrates in the diet, some patients are difficult to tolerate.

Feedback and Results

The therapeutic diet for acne, according to most patients, makes a significant contribution to the condition of the skin. In principle, this diet is based on the principles of a healthy diet and can be prescribed for a long period. True, some patients are annoyed by a sharp restriction in the diet of simple carbohydrates.

  • "... I have always had problem skin. Acne appeared at 13 years old, but after a few years everything returned to normal. The problem reappeared at almost 32 years old. I tried various means, the effect was minimal. I had to turn to a dermatologist, who prescribed a systematic treatment for me, starting from medications, ending with tips on skin care and the type of special cosmetics. Of course, I had to go on a strict diet. At first I suffered very much from the lack of "sweet", but gradually I got used to dried fruits, various nuts and now I practically do not feel any discomfort. In principle, this is a healthy diet. In addition, after switching to such a diet, almost 5 kg were lost. Now the skin condition has normalized, and there are practically no rashes, but I still adhere to the diet, since I will have to start the treatment again";
  • "... As my experience shows, proper nutrition and skin condition are closely interconnected. As soon as I start to get involved in sweets, especially on holidays, the skin immediately suffers. Immediately I go on a diet, refuse sweets, harmful foods, fatty meat products and after 2-3 weeks the skin condition improves".

Diet price

Dietary nutrition for acne contains predominantly available foods. The largest costs are seafood, fish, nuts and high-quality cold-pressed vegetable oils. The cost of a food set for a week is 1700-1800 rubles.

Watch the video: ACNE DIET GUIDE. Dermatologist Approved (November 2019).

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