The Clear Skin Diet: What to Eat for Acne-Free Skin
Water: Have six glasses each day.
Colourful fruit and vegetables: Have five daily servings, including red/orange/yellow vegetables and fruits, purple foods, green foods, onions and garlic, and ‘seed’ foods such as peas.
Fresh seeds: Each day have one tablespoon of mixed fresh seeds, e.g. pumpkin, sunflower, sesame or ground hemp/linseed.
Essential fats: Have a tablespoon of cold-pressed seed oils daily and oily fish three times a week.
Fiber-rich foods: Eat plenty of whole grains, root vegetables, lentils and beans.
Organic foods: Eat organic as far as possible.
Alternatives to dairy products: Try sometimes using alternatives to milk and cheese such as Soya, milk and tofu.
Vegetable sources of protein: Include some Soya, beans, lentils and sprouted seeds. Yoghurt: Have low-fat, live, organic yoghurt.
Alcohol: Avoid completely or limit your alcohol intake.
Tea and coffee: Have no more than two cups a day.
Vegetable oils: Limit vegetable oils to a little olive oil and/or cold pressed sunflower or other oils.
Red meat: limit red meat to no more than three times a week. Have fish, organic chicken or game instead.
Grain foods: Limit foods made from wheat, oats, rye, etc. to one or two portions each day.
Don'ts
Sugar: Don't add sugar to drinks and cereals, and avoid sugary foods such as soft drinks, sweets, jams, many cereals, biscuits, cakes and desserts.
Refined carbohydrates: Don't have foods containing white flour, such as bread, biscuits, cakes, pastries and pasta.
Chemicals: Don't have foods containing chemical additives. This includes most canned, preserved or processed foods.
Fried foods: Don't have fried foods. Boil, steam, bake or lightly grill them instead.
Fatty foods: Don't have foods like butter, cream and ice cream.
Processed fats: Don't have processed foods as most of them contain trans-fats.
Smoking: Don't smoke at all.
Following these guidelines, a day's meals might look like this:
Breakfast: Natural, live yoghurt with chopped fresh fruits and a handful of pumpkin seeds or a muesli made from oats, fresh hazelnuts, sunflower, pumpkin and sesame seeds and raisins with natural yoghurt and some apple juice.- Lunch: A baked potato with tuna fish, tomato, celery and spring onion, with olive oil and lemon juice or a big rice salad with many types of fresh vegetables, cottage cheese, pumpkin seeds, olive oil, lemon juice and freshly ground black pepper.
- Dinner: Grilled fresh fish, chicken or lean meat or a vegetarian alternative made from beans, lentils or Soya. Serve with a large helping of freshly steamed or lightly stir-fried vegetables. You can also 'steam-fry' vegetables by using just the tiniest drop of oil and adding a couple of tablespoons of water, to, in effect, steam them.
- Snacks: Fresh fruit, raw nuts and seeds (e.g. almonds, hazelnuts, Brazils, pumpkin and sunflower seeds); raw vegetables (e.g. carrots, broccoli, celery) with hummus.
- Drinks: At least six glasses of water, herbal and fruit teas (beware of artificially flavoured or sweetened ones), fresh fruit and vegetable juices, occasional 'smoothies' - freshly made with fruits/fruit juices and yoghurt or Soya milk.
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