HORMONAL ACNE DIET PLAN

( 7-DAYs CLEAR SKIN MEAL PLAN)

WHICH FOODS HELP WITH HORMONAL ACNE DIET? Over this HORMONAL ACNE DIET PLAN is more useful for the clear skin. HORMONAL ACNE DIET PLAN is completely written by Skin Specialist for the Users of NutricFoodShow.

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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