Proper nutrition against acne (English)

Such an unpleasant problem as acne worries not only teenagers, it is quite common in adults. During a consultation with a specialist (cosmetologist, dermatologist), you will first of all be asked about your diet and what exactly you eat. Remember, an unbalanced diet and unhealthy diet, even if you use the most expensive and effective acne cream, will not give results; acne will remain in its place. Therefore, it is necessary to adhere to the so-called acne diet.

The most common mistake of most representatives of the fair sex is covering up acne lesions with decorative cosmetics when they first appear or looking for a miracle remedy, and the latter, as experience shows, in fact turns out to be completely ineffective and, at the same time, an expensive remedy. Therefore, if severe acne appears along with inflammation, it is necessary to consult a doctor who, after examining the problem, will identify the causes of its occurrence and select the optimal treatment methods without harmful effects on the body.

There can be a lot of reasons for the appearance of this unpleasant problem, ranging from banal hormonal instability to diseases of internal organs and poor nutrition, the latter being the most common cause of this problem. Therefore, if the appearance of pimples is sudden, it is worth undergoing a medical examination, since this fact may signal serious dysfunctions of the body. If this problem bothers you periodically, you can solve it yourself with the help of a healthy lifestyle, proper skin care and a balanced diet. An anti-acne diet will also help you with this.

Acne diet, basic principles.
Of course, regarding nutrition against acne and pimples, we can only give general recommendations, because everything is individual for each organism. In this case, everything depends on the specific characteristics of the body and lifestyle. Therefore, it is necessary to create a diet for yourself gradually, taking into account the possible intolerance of certain foods. A sudden transition to a different diet can have a negative impact on the body, so caution in this matter is paramount.

First, it is necessary to improve the functioning of the intestines, because the skin and the intestines are interconnected: if the intestines are unable to cope with the cleansing function, the skin becomes involved. Therefore, the correct functioning of the gastrointestinal tract is first of all important. By the way, you may not be aware of problems of this kind, but you can’t fool your skin. It is acne, inflammation and blackheads that are a manifestation of disturbances in the functioning of the body’s intestines. In this case, to solve the problem, it is useful to include soluble dietary fiber in your diet; they create a useful environment for the proliferation of beneficial intestinal microflora.

A problem such as dysbiosis often leads to aggravation of acne. Dietary fiber, pectin, gum and fibregam (prebiotic) will successfully solve it, and you will be one step closer to healthy and clear skin. Dietary fiber can be found in buckwheat, semolina, pearl barley, whole wheat pasta, brown rice, wheat bran, broccoli, green peas, Brussels sprouts, parsley, dill, celery, beans, spinach and others. This list contains foods with a high glycemic index, so you should not include them in your acne diet.

Consuming dietary bran daily will help improve skin condition. The daily dose is three to six tablespoons.

Proper preparation of food is of great importance when following a diet for acne. In this case, it is recommended to use a double boiler or multicooker, which will retain the maximum vitamins and nutrients in the products, and also allow you to cook with a minimum amount of oil and spices.

To bring the affected skin in order, it is recommended to include in your daily diet more products containing zinc (seafood, wheat bran, liver, lean beef stew, herring, asparagus), because it has the ability to regulate the functioning of the sebaceous glands and cleanse the skin of acne.

Vitamin A is very useful for acne, so to eliminate it you need to consume more foods containing this vitamin, in particular, fish oil, green leafy vegetables, carrots (carrot juice), corn, apricot, spinach, black currants, sorrel.

B vitamins should also be in your diet if you want to get rid of this unpleasant and unsightly problem. This vitamin can be found in cheese, eggs, liver and kidneys, cabbage, wheat and buckwheat, legumes and spinach. For visible results, it is recommended that from the first day of the diet, in the morning, prepare porridge for breakfast (preferably buckwheat without salt and sugar) with the addition of fresh fruit.

For acne and pimples, fish must be present on your table. Omega acids play an important role for healthy and youthful skin; if it is not possible to include fish in your diet, it can be replaced with fish oil or flax seeds, which can be added to porridge.

Vitamin E is also responsible for the beauty and health of the skin, so products containing it should also be included in the anti-acne diet. This vitamin can be found in vegetable oils (olive, flaxseed, sunflower), and nuts.

In addition, during the acne diet, it is prohibited to eat salty, spicy, fatty, starchy and fried foods, and alcohol.

What to exclude from your diet during an acne diet.
The following products are not recommended at all, or their consumption should be reduced to a minimum:

any smoked products;
any seasonings, especially spicy ones;
fatty meats and fish;
limit your egg consumption (no more than two per week);
carbonated and sweet drinks;
strong tea, coffee;
sweets, including sugar, honey, jam, ice cream, and confectionery;
fast food;
white breads;
cornflakes;
grape;
White rice;
potato;
bananas.

Mandatory foods for an acne diet:

Garlic. It can be added absolutely everywhere; it has a beneficial effect on the condition of the skin and the entire body in particular.
Ginger. It helps cleanse the blood and strengthens the body's defenses.
Lemon. Juice from the fruits of the lemon tree normalizes metabolism and has a beneficial effect on the functioning of the entire body.
Parsley. It is recommended to take a decoction of parsley in the morning on an empty stomach.

Recommended products.
First of all, these are fresh vegetables, fruits and a lot of greens, because they contain a lot of precious fiber, which regulates bowel movements, preventing the development of constipation. It is very good to carry out fasting days or a three-day fruit diet once a month.

As noted above, porridge from cereals (millet, buckwheat, oatmeal, pearl barley, rice) should become a mandatory dish in your diet (preferably every day, or at least three times a week).

It is recommended to consume bread in moderation and preferably coarsely ground rye bread.

Fermented milk products, like porridge, should be included in the diet daily, because they are beneficial for the functioning of the digestive system.

Lean meats should also be included in your anti-acne diet twice a week.

Green tea, mineral water and natural freshly squeezed juices from vegetables and fruits are recommended as drinks. A few words should be said separately about clean drinking water. Be sure to follow a drinking regime during the acne diet. You should drink at least two liters of clean drinking water every day. Water not only helps cleanse the body of waste and toxins, but also saturates skin cells with moisture.

Acne diet, recipes.

Steamed fish.
Clean fresh fish and cut into portions no larger than six centimeters. Take a plate that is not too deep, lay out the fish, sprinkle carrots cut into strips on top, and then onion rings. Place a couple of tomato slices and some herbs (to taste) on top of the onion. You can add a little salt. Place all this in a double boiler and cook for about twenty-five minutes.

Chicken fillet with vegetables.
Cut pre-washed and dried eggplants into rings, sprinkle a little salt on top and set aside for half an hour. Next, the chicken fillet should be cut into portions, bell peppers, onions, tomatoes and carrots cut into slices. In a saucepan with a thick bottom, greased with olive oil, first put the tomatoes, then the carrots, onions and chicken, after which we put the eggplants, carrots and peppers. You can add greenery between layers. Place the pan on the fire, close the lid and simmer for forty minutes. If you are allergic to tomatoes, you can exclude them from the recipe; it also turns out very tasty.

Sample diet menu for acne for a week.

Monday.
Breakfast: oatmeal with water, fresh fruits or vegetables, green tea without sugar.
Lunch: chicken broth soup, boiled egg, green tea without sugar.
Dinner: steamed fish with a side dish of fresh vegetables, a small piece of bread, non-sweet compote or rosehip decoction.

Tuesday.
Breakfast: medium fat cottage cheese or cheese (80g), cranberry juice.
Lunch: turkey soup, green tea without added sugar.
Dinner: boiled piece of beef (150 g) with a vegetable side dish, a glass of kefir.

Wednesday.
Breakfast: salad of fresh fruits or vegetables, a glass of kefir or green tea without sugar.
Lunch: vegetable salad seasoned with olive oil and lemon juice, rabbit soup, green tea without sugar.
Dinner: buckwheat porridge with water, 150 g of low-fat fermented baked milk.

Thursday.
Breakfast: millet porridge, fruit salad, green tea without sugar.
Lunch: beef broth soup, green tea without sugar.
Dinner: boiled chicken fillet (100 g), vegetable stew, compote.

Friday.
Breakfast: vegetable salad, low-fat cottage cheese, green tea without sugar.
Lunch: fish soup, maybe a sandwich with cheese, tea (green).
Dinner: buckwheat porridge, jelly.

Saturday.
Breakfast: vegetables, boiled egg, 150 g of kefir.
Lunch: boiled rabbit meat with pearl barley porridge, jelly.
Dinner: fruit salad, piece of cheese, green tea.

Sunday.
Breakfast: millet porridge, a glass of low-fat fermented baked milk.
Lunch: chicken soup, a slice of bread, green tea.
Dinner: steamed fish, cottage cheese, a glass of kefir.

The effect of diet on acne.
In the first few days of eating this way, you may experience an increase in the number of acne on your face. This is due to the fact that the body begins to intensively remove harmful substances and toxins. This phenomenon is temporary, so it is important not to deviate from the intended goal. In this situation, it is good to combine an acne diet with folk remedies; tinctures, decoctions and compresses from medicinal plants have an excellent effect. By following the tips given in the article, you will definitely achieve your desired goal. Beautiful and healthy skin is not a dream, it is a reality!

Acne is a dermatological disease that requires long-term and complex treatment. One of the components of therapy is an acne diet.

The appearance of acne from eating certain foods is still a controversial issue among dermatologists. However, most agree that there are still acne-causing foods that should be excluded from the diet. Hippocrates said: “You are what you eat” and believed that malnutrition is one of the main causes of various diseases. Modern medicine does not dispute this fact, otherwise so many healthy nutrition systems would not have been developed.

How do acne appear?

Before you find out which foods cause acne, you should know the mechanism of acne and the factors influencing it.

The word “acne” usually means inflammatory pustular elements, which can be represented by papules and pustules.

The mechanism of their occurrence is as follows:

Under the influence of various reasons (hormonal disorders, heredity), the process of keratinization of hair follicles is disrupted and the sebaceous glands begin to produce more fat - sebum).
The sebaceous secretion mixes with dead scales of the epidermis and forms a dense viscous mass that can no longer reach the surface of the skin.
The mass gradually turns into a horny plug that clogs the sebaceous ducts. These plugs are called comedones. They can be closed or open (black dots). Closed comedones are an ideal environment for opportunistic acne bacteria and staphylococci, which are residents of human skin. They rush to the mouth of the hair follicles, and as a result of their vital activity, inflamed acne appears.

Acne and nutrition turn out to be closely interrelated. Products, or rather the substances contained in them, can affect the secretion of the sebaceous glands and the process of keratinization, i.e. on the main links in the pathogenesis of acne.

According to nutritionists, the course of acne largely depends on an unhealthy diet with a low level of fiber and a high content of animal fats.

Causes of acne

When a person has all the prerequisites that cause acne, a number of both external and internal factors can contribute to its progression.

High testosterone levels

Food itself does not affect acne; it affects hormones, which in turn determine metabolism. Therefore, which products help stabilize the ratio of hormones are the ones that can eliminate acne.

Everything is tied to a hormone such as insulin and a hormone similar to it - insulin-like growth factor (IGF-1). In both men and women, increased insulin levels lead to increased levels of dehydroepiandrosterone, a hormone that is 200 times more potent in the sebaceous glands than testosterone. With high levels of insulin and dehydroepiandrosterone, cells are forced to produce more sebum than the skin needs. Some foods have been shown to contribute to acne due to their ability to increase levels of both male and female hormones (estrogen).

Deficiency of vitamins and microelements

First of all, a lack of vitamin A is one of the main causes of hyperkeratosis, in which the horny scales of the epidermis thicken and, together with sebum, clog the ducts. Therefore, proper nutrition for acne on the face must include foods that replenish the lack of this vitamin.

Disorders of the gastrointestinal tract

The state of the digestive system and diet have a significant impact on the functioning of the sebaceous glands. In half of adult patients with skin rashes, intestinal dysbiosis is diagnosed. In addition, normal intestinal microflora provides 70% of the level of immunity, so it is so important to eat right to maintain the normal state of the digestive tract. Nutrition for acne is not complete without foods that improve the condition of the intestinal microflora. What foods help stimulate the growth of beneficial flora are all those with prebiotic properties (buckwheat, legumes, garlic, onions, vegetables, nuts, fruits, dairy products).

Stressful situations

Stress itself does not provoke the occurrence of acne, but it does affect hormonal and immune status, which means it can aggravate the situation with existing acne and provoke the appearance of new ones. When exposed to stress, the body needs a sufficient supply of vitamins, but often vitamin preparations alone cannot correct the situation, and doctors recommend introducing into the diet foods rich in proteins and a number of micro- and macroelements.

Strengthening the immune system

The state of immunity is of paramount importance in the development of acne. Maintaining the body's protective functions with synthetic immunostimulants often leads to a number of side effects. Therefore, it is possible to increase immunity without health consequences only through diet. To do this, the diet is both supplemented with certain foods and poorly digestible or harmful foods are excluded from it.

To get rid of acne and immunity, nutrition should be varied with proteins, vegetable fats, microelements (zinc, iron, copper), complex carbohydrates, and ascorbic acid.

Thus, zinc deficiency, its insignificant intake from food or fasting can cause skin problems in the form of rashes and significantly reduce immunity. Therefore, if acne appears due to a lack of zinc, you need to eat egg whites, seafood, bran, and red meat.

Effect of carbohydrates

Acne, despite its prevalence, is considered a disease of the Western world, as are obesity and diabetes. This is due to dietary culture, or more precisely, to the high level of consumption of sugar and refined carbohydrates - this is what you should not eat if you have acne. It has been noted that people who ate such foods for a long time and did not follow the rules of a balanced diet are most susceptible to acne.

Carbohydrates are the main suppliers of energy. They are divided into simple and complex.

What foods cause acne or simple carbohydrates:

sugar and its derivatives;
honey;
jam, sweets;
all confectionery products;
chocolate;
sweet drinks, especially carbonated drinks and fruit juices;
sweet fruits semolina and rice cereal.

You will have to give up simple carbohydrates immediately or reduce their consumption to a minimum if you have acne on the face, as well as if you want to get rid of acne on the back and other parts of the body. They cause the pancreas to release insulin and, accordingly, increase testosterone levels.

What foods help against acne or complex carbohydrates:

Diet for acne must include complex carbohydrates, of which preference should be given to vegetables.

Such carbohydrates break down more slowly and do not increase insulin levels, which (especially in women) increases testosterone levels. The latter, in turn, affects the production of sebum. Therefore, a diet against facial acne is advisable with a minimum amount of grain products.

To get rid of acne, it is better to give up not only simple carbohydrates, but also reduce the consumption of potatoes, corn, rice, and grain products. An alternative to fruit juices are vegetable drinks, especially those containing greens.

Carbohydrates also include fiber (dietary fiber), which is abundant in plant foods. It is not absorbed by the body, but passing through the intestines it forms components that promote the removal of toxic substances, slows down the absorption of simple carbohydrates and normalizes the ratio of intestinal microflora. The more toxins are eliminated through the intestines, the fewer toxic substances that affect the consistency of sebum will be released through the sebaceous and sweat glands. Therefore, a diet for acne skin must include this component.

Fiber is found in the following foods:

beans (soybeans, beans, lentils);
cereals (buckwheat, oatmeal, pearl barley, millet);
wholemeal bread;
vegetables fruits.

Dietary fiber regulates bowel movements and helps cleanse it of toxins. Therefore, when acne occurs, a diet that helps normalize stool is both a method of therapy and a kind of prevention of acne.

Vitamins in diet therapy for acne

Vitamins that affect the immune system and keratinization processes are of particular value in proper nutrition for acne. First of all, these are vitamins C, A and PP.

Ascorbic acid stimulates cellular and general immunity, has antioxidant and anti-inflammatory properties. The diet for acne and acne should contain citrus fruits, currants, rose hips and sea buckthorn in the form of decoctions.

Vitamin A is found in liver, egg yolks, and hard cheeses. This vitamin has a hormone-like effect and has a significant effect on the process of keratinization of epidermal cells. With its deficiency, keratinization of epithelial cells occurs very quickly, which contributes to the formation of comedones and then pustular rashes on the skin. The following beneficial products for facial skin also contain vitamin A:

butter;
red-orange vegetables and greens (carrots, tomatoes, parsley, bell peppers, spinach).

Riboflavin (B2) improves cellular immunity and tissue respiration. It is found in meat, beans, soybeans, buckwheat, offal, and cottage cheese.

A diet to get rid of acne must include foods containing the vitamins described above.

What to eat to avoid acne

Nutritionists conditionally divide all products into 5 groups:

fatty and sweet foods;
fish and meat;
dairy products;
fruits vegetables;
cereals and bread.

Whole cow's milk contains a large amount of vitamin A, but it is not absorbed in the stomach (only in the duodenum) and interferes with the absorption of other trace elements and vitamins.

A diet for acne should first of all contain not milk, but fermented milk products, which improve intestinal function and normalize microflora.

Meat is the main source of iron, phosphorus and potassium. If acne occurs, the diet should contain lean meat (veal, rabbit, chicken) and preferably not in ground form. Geese and duck meat should be excluded from the diet due to its too high fat content.

Fish proteins are essential amino acids that an acne diet should contain. Compared to meat, they are absorbed by the body better. Fish is most valuable for its content of polyunsaturated fatty acids Omega-3 and Omega-6, which are involved in all intercellular processes and are able to eliminate inflammation, which is so important for acne. Fish liver contains vitamins B and A.

There is a certain form of acne that can be triggered by an excess of iodine in the body - iodine acne. They occur with long-term use of drugs with iodine, but in some people this form can also occur from a single use of the substance. In this case, the foods that cause acne are squid, shrimp, and seaweed, since they are the leaders in iodine content.

Vegetables and fruits contain virtually no fat and contain very little protein. In the “acne products” category, vegetables and fruits are practically the only source of vitamin C, an important source of folic acid and bioflavonoids. They contain fiber and tannins that are beneficial for digestion.

A diet for clearing facial skin from acne should include a total of 400 grams. different vegetables and fruits daily and it is better if it is 5 types of vegetables and 3 fruits.

The value of grain crops in the fight against acne depends on the method of grain processing. For example, when grain is ground and its shell is removed, it no longer contains a large amount of fiber, which is useful for digestion. Vegetable fat is found most in oatmeal. Buckwheat has a large amount of iron and B vitamins. A diet for acne must contain these cereals.

Acne in adulthood can occur in women who have problems with the endocrine system and are in menopause. This is due to a decrease in the production of the hormone estrogen. In this case, it is useful to supplement nutrition for acne on the face with soy products, which have hormone-like effects. Soy helps restore the deficiency of sex hormones and reduces bad cholesterol, or rather prevents its level from increasing.

Will hunger help?

Proponents of fasting therapy (fasting) consider it as one of the methods to get rid of acne. Opponents talk about serious consequences for metabolism, because fasting triggers stress, which increases the secretion of androgens and promotes the entry of fat into the blood. In addition, fasting lowers the immune system, which is why most dermatologists do not approve of this method for treating acne.

conclusions

Acne is a chronic disease and today there is no universal remedy that allows you to get rid of acne once and for all. There are drugs that will significantly increase the period of remission. Therefore, a diet for acne should be followed constantly. A week's abstinence from fried and fatty foods will not give any positive results. An anti-acne diet should be developed by a dermatologist or nutritionist, taking into account the individual characteristics of the patient. A doctor can only determine which products help treat acne if he has information about the causes of the disease, the presence of food allergies and intolerance to a number of products. He will tell you how to properly organize your diet to avoid acne, what you need to eat, and help you create a menu for the week.

The problem of the struggle for beautiful skin is becoming more and more urgent for women. Environmental deterioration and poor nutrition lead to more and more girls over 18 years of age suffering from pimples and acne.

During treatment, it is important not only to take proper, comprehensive skin care, but also to have adequate nutrition.

An adjusted diet can effectively solve the problem of skin rashes.

What should be the diet for cleansing the skin of acne, acne on the face, how to organize your proper nutrition and menu for every day of the week to get rid of acne, you will learn from this article.

How nutrition can help against rashes

Dermatologists call several main causes of acnenot associated with premenstrual syndrome. This:

hormonal disorders;

allergic reaction to cosmetics;

improper skin care;

poor nutrition and disorders of the gastrointestinal tract.

Drug treatment is usually prescribed to eliminate the problem. – creams, ointments and mash to remove the external manifestations of acne and treat the deep layers of the epidermis from pathogenic bacteria that have entered them, causing the formation of inflammation.

But without establishing a proper diet, even drug treatment is not truly effective. That's why doctors prescribe special diets, which help improve nutrition, restore proper bowel function, and achieve beautiful skin.

This approach can effectively solve the problem of acne on the face and body in a relatively short time.

Diet does not give instant results, the first improvements can be noticed no earlier than a month or two after normalizing the diet.

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What foods should you eat?

Many girls have heard hundreds of times from their mothers or older friends about How harmful are chips and other fast food?, but continue to eat them.

And the skin responds accordingly: the body removes toxins worse, the normal functioning of the sebaceous glands is disrupted. Pimples appear on the face and body, pores are enlarged, sebum production is increased, and pores are clogged.

Often, in addition to the listed problems, there is a gray, unhealthy complexion.

To achieve healthy skin and an attractive appearance, clean your refrigerator of harmful foods. This:

chips, crackers, foods high in flavor enhancers and monosodium glutamate;

foods with a high sugar content - it actively provokes the formation of acne;

mayonnaise and fatty sauces with preservatives should also be excluded from the diet;

Smoked, fried and fatty meat should not be consumed;

carbonated drinks, with the exception of natural mineral water, are also prohibited;

fast food, strong black coffee on an empty stomach and alcohol should disappear from your diet.

You should limit yourself to eating sweet baked goods., replacing it with natural sweets - honey, berries, dried fruits, homemade soufflé.

What is useful to include in proper nutrition against exacerbation of acne and a large number of pimples?

A real resuscitator for the skin - all kinds of cereals: wheat, rice, oatmeal, pearl barley, buckwheat. They are rich in fiber, which has a beneficial effect on digestion and improves intestinal function.

Lean boiled meat, chicken and white fish are very healthy, this is a source of protein - a building material for new cells.

Cottage cheese, fermented baked milk, kefir, fermented milk products must be constantly present in the diet. They have a positive effect on the intestines, improve digestion, cleansing the body of toxins. Contain a lot of calcium.

All vegetables and fruits, with the exception of legumes, are required to be consumed.

Unsweetened compotes, mineral water, herbal teas – good for the stomach and intestines. Green tea has a powerful antioxidant effect, improving metabolism and healing the skin.

Flaxseed and flaxseed oil help fight with excess cholesterol formation, normalize sebum production. They can be added to porridges and salads. You cannot cook with flaxseed oil.

Let's summarize. Proper nutrition in a diet for acne and bad skin should include foods containing: zinc, selenium, vitamins A, E, group B, fiber and protein.

Some of the listed beneficial substances can be found in vitamin complexes and taken in tablet form as a supplement to the diet.

Weekly menu for acne

To make it easier for you to switch to proper nutrition, We have compiled for you, taking into account the recommendations of dermatologists, an approximate weekly diet menu for getting rid of acne.

You can replace some dishes or drinks in it, taking into account the recommendations given above.

Monday

Breakfast: cottage cheese with fresh fruits or berries and sour cream - 250 g, green or herbal tea, sandwich on rye bread with cheese and butter.

Dinner: chicken soup with tomatoes, cabbage and rice. Salad of radishes, sour cream, green onions. For drinks - mineral water or herbal tea, you can drink a cup of weak coffee with milk, without sugar.

Dinner: salad of tomatoes, cucumbers and herbs dressed with olive oil and lemon juice. Stewed fish in sour cream sauce with rice on the side. For dessert – fruit salad of bananas, apples and oranges with yogurt dressing.

From drinks – mineral water with lemon and mint, green or black tea with milk. Shu pu-erh is very healthy - with a small amount of sugar, salt, milk.

Tuesday

Breakfast: oatmeal with berries and milk, hot toast with cheese and tomato on rye bread. Drinks include pu-erh or weak coffee with milk.

Dinner: chicken breast baked in foil, vegetable salad of bell peppers, cherry tomatoes and lettuce with rye croutons. Drinks include mineral water, kefir or herbal tea.

Dinner: red bean soup with fresh tomatoes and chicken. Seafood salad dressed with olive oil and lemon juice. For dessert – cheesecakes without sugar, with fresh berries and sour cream.

From drinks – tea, fermented baked milk or mineral water.

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Wednesday

Breakfast: Ryazhenka, cottage cheese with dried fruits, fruit salad.

Dinner: salmon soup with rice, boiled chicken breast salad with tomatoes, lettuce and fresh cucumber. Toast with cheese. Drinks include herbal tea, ayran, weak black coffee without sugar.

Dinner: steamed beef with mushrooms stewed in sour cream, chicken broth.

From drinks — still mineral water with lemon, tea with mint.

Thursday

Breakfast: Kefir pancakes with sour cream, yogurt, weak coffee with milk.

Dinner: buckwheat porridge with butter and stewed mushrooms, vegetable salad. Drinks include mineral water with lemon, mint tea, coffee without milk.

Dinner: vegetable soup without adding meat, stewed chicken breast, fruit salad.

From drinks: kefir, fermented baked milk or ayran.

Friday

Breakfast: cottage cheese with raisins and nuts, yogurt, coffee with milk.

Dinner: toast with cheese and chicken, tomato and cucumber salad, chicken noodle soup. Fruit salad. Drinks include herbal tea, ayran, black tea.

Dinner: boiled tongue with rice, fruit salad, yogurt. From drinks - mineral water, milk or kefir.

Saturday

Breakfast: wheat porridge with berries, yogurt. Drinks include mineral water or herbal tea.

Dinner: boiled or steamed fish with vegetable side dish, toast with cheese. Mineral water with lemon, black coffee without sugar.

Dinner: cottage cheese with fresh fruit, buckwheat porridge with chicken baked in foil. Herbal tea or shu puer.

Sunday

Breakfast: oatmeal with nuts and dried fruits, toast with cheese. Ryazhenka or mint tea.

Dinner: chicken soup, vegetable salad, croutons with butter. Coffee with milk or mineral water.

Dinner: fruit salad, cheesecakes with raisins, vegetable salad with liver. Mint tea or mineral water.

Best used as a snack fruits, nuts or vegetable salads. It is recommended to drink at least 2 liters of mineral water per day.

Meat or fish are prepared only by steaming or boiling, fried meat should be completely excluded from the diet.

Use for refueling olive oil or walnut oil. Sunflower oil and margarine are prohibited products.

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results

Don't expect instant results immediately after switching to a diet. Dermatologists usually give figures from 2 to 4 months - this is how much the body needs to rebuild itself and start the mechanism for normalizing metabolic processes and removing toxins.

Plus - by accustoming yourself to healthy food, tasty, you will soon not want to return to the wrong diet.

Listen to your body, take care of it. A healthy diet affects the condition of the skin, the overall tone of the body, and immunity.

By starting to monitor your health, you will take a huge step towards a healthy life. and good mood. And the absence of acne contributes to this.

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Proper nutrition against acne