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Have You Tried The Acne Free Diet?

By Mary Basiadima, 2 2014

For many years researchers and skin that there was no between diet and skin health. was caused by or by poor cleanliness and a whole host of other outside elements.

research into acne causes

However, in recent years more and more evidence is coming to light regarding diet and skin health. A recent study by RMIT in Australia and the of Dermatology at the Royal Children’s and Royal Melbourne has turned up some compelling to indicate that diet plays an enormous role in the health of our skin.

diet and acne

Part of the study pointed to the fact that whilst acne is very prevalent in Western it is practically non-existent in more communities; hunter are rarely reported to suffer from acne and Eskimo who eat and caught foods only began to suffer from acne in the 1950s…when American began in their land and many locals. This led to those and their families suddenly their habits and within 15 years acne had reared its ugly head.

Those dietary changes were of course the inclusion of processed foods and much more sugar than these people had ever before been to.

What is acne and what causes it?

Before the acne diet is discussed, it is important to fully grasp what acne actually is…it’s not just a breakout of spots or which is which many teenagers and even people in their 30s are prone to now and then.

Acne is a chronic skin condition where the spots, pustules and cysts are more extreme and they don’t only affect the face but can appear on the back and as well as the neck.

Acne can be painful as well as unsightly and at a time when a young person wants to feel their best, it is a cruel condition???sapping and making young people very unhappy.

When hair and pores become with old skin cells and naturally oils, the glands the skin’s surface keep on oil regardless…this creates in turn a "back up" of oil….that’s the lump or bump which can look so red, sore and unsightly.

types of acne

There are various and they’re generally as :

consists of and whiteheads which don’t become especially raised or sore in appearance but can still be . They won’t usually appear anywhere else but the face.

can include which are raised and lumps and pustules, which are raised, and include an looking "head" of white or yellow.

is the most debilitating of the types and it includes cysts and nodules which are very large, inflamed, sore and uneven in appearance; this type of acne can strike the face and the body at the same time.

How can the Acne Free Diet help?

For many years, the link between diet and acne has been ignored and this has been based on two poorly controlled studies both of which were published over 30 years ago! Now the team from RMIT University, led by Doctor Neil Mann have not only challenged this but have created a constructed diet which can change the course of acne over as little as 12 weeks.

On the face of it, the diet is very simple…and that is also the core of the idea behind the Acne Free Diet. By following a diet unlike most other modern Western societies, people are finding that their acne is clearing up and becoming a minor issue or even a thing of the past.

The diet is based on the diets of those hunter-gatherer societies who never suffered from acne.

eliminating processed and sugary food

It is a diet free from and sugary foods…an extremely healthy diet and one which is simple to manage and easy to stick to; it eating more lean and low foods such as Basmati rice and beans.

The study two focus groups, all of which were young men between the ages of 15 and 25. One group stuck to a normal Western diet which included processed foods high in sugar and fat and the other group ate a diet which imitated that of the hunter gatherer…so plenty of fish, lean meat, eggs, pulses and greens.

At the end of the test period, the young men who had followed the healthier diet showed more than 50% improvement in their acne whilst the other group showed no such . The men on the diet also showed a in insulin resistance as well as a reduction in the presence of which are linked to acne.

The improvements in skin was said to be significant and noticeable and the decrease of insulin was a side-effect which could help people prone to diabetes in the future.

Well-being and was also said to be at an all-time high amongst the young men who ate the hunter style diet.

In recent years, have a severe from various "experts" who claim they are responsible for everything from weight gain to skin issues when in fact they are a vital part of a diet.

Carbs play a vital role in the supply of energy to healthy, active people and they are also the only food which affects blood glucose levels. This is linked to the Index earlier…or GI for short.

Glaecaemic Index

GI measures the rise and fall effect which certain foods have on blood glucose.

Foods with a high GI include sugary cereals and biscuits as well as white bread and . These foods are digested fast, absorbed fast and they cause blood glucose levels to shoot rapidly???providing a short lived "kick" of energy. This cheaply gained energy causes the to produce high levels…and it’s those levels which the associated with acne.

Low GI carbs such as rice, beans, porridge and bread do the opposite. They provide energy over a sustained period of time…and don’t cause insulin levels to spike.

What the Anti Acne Diet Involves

The foods which you can safely eat on the Anti Acne Diet include the following:

Pretty much any fruit and vegetable or salad is a great choice so when experienced the desire to snack on sugary foods, the advice is to grab a handful of instead.

When planning your meals, remember that a of lean meat is advised with lunch and dinner. You can vary the types of meat which you choose and keep portions to size.

It is for those following the diet to eat at least 3 of red meat per week. Lamb, beef, veal or fish are all good choices for dinner. For lunch, a portion of lean chicken, turkey or fish is a good idea as they’re packed with and low in fat. Dairy should be eaten 3 times per day and do to include eggs.

Add leafy green vegetables and salads to your plate as well as legumes, rice or beans where possible.

Breakfast is the time to get strict and to choose a good kick start to your day; or muesli is ideal as they are low GI and will see you through until your next snack or meal.

Fruit should be as a snack and aim for around 3 pieces per day. During the which is a danger point for many people…a time when snacks seem more tempting, have popcorn (unsweetened) to hand as well as dried fruit or nuts. These are all proved snacks for the Anti Acne Diet and with results expected within 12 short weeks, it’s worth making the extra effort.

Meal Ideas

Sometimes it’s hard to stick to diets because food is habit forming???meaning that it feels "easier" to open a packet and throw something into the than to plan a healthy meal…but this needn’t be the if you are willing to plan a little and to ensure that you always have plenty of at hand.

Breakfast ideas

Lunch ideas

Dinner ideas

Keeping Things Interesting

Remember to use herbs and spices…keep pots of fresh herbs to hand in order to spice up your meals. Keep an when it comes to desserts…you are allowed two small scoops of ice cream a week in addition to a cup or large pot of natural yogurt. These are great when mixed with soft or with honey. Snack foods should be kept accessible and in small portions…don’t put popcorn in a large bowl and it in butter. Use a small bowl and a little salt…this makes a great to crisps or chips.

If you’re eating out, you don’t need to completely avoid sauces and but do ask that they are served on the side or in a separate . Then you only need a small taste of them and won’t over indulge so easily.

When trying to work out if a food is good for your skin or not, ask yourself how much it has been "altered" by any processing…is it an unnatural colour? Has it been coated in anything such as breadcrumbs or sugar? If the answer is yes then avoid it!

Keep your skin clean and free of perfumed lotions and potions and wait for the to begin with your acne free diet!

If you live in London and would like a free skin consultation to discuss your skin concerns, us today we have or your .

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