Priyanka Mittal, a leading dietitian in Chandigarh with over a decade of experience, specializes in personalized diet plans. With advanced degrees and a lifetime IDA membership, she offers practical and enjoyable nutrition advice through both online and offline consultations.
7 Day Acne Free Diet Plan – Everyone wants clear skin and they do many experiments to make their skin shiner and brighter. Various men and women are battling with acne and trying various things to remove them. Even they gave up junk foods and also did various experiments like Dadi maa ke Nuskhe and so on to clear acne. After watching lots of research regarding acne problems we made this blog to make your life easier and give you a 7 Day Acne Free Diet Plan. If you also want healthier and more radiant skin then try this diet plan.
Knowing the many forms of acne, their signs, and how to address the reasons is crucial to creating a treatment structure that works. Apart from traditional methods, there has been a growing focus on the importance of diets against acne in maintaining good skin health. So if you are still looking for an acne free diet then no worries and stay connected with us. In this blog, we will explore all the important details of acne and its signs, symptoms, and causes that impact your skin condition so keep reading this article.
In our 7-day diet plan, we include healthy skin bonus tips in which we discuss what we eat that can play a role in promoting our skin health.
Table of Contents
Before studying more about acne we have to know about acne. It is a common skin condition that develops pimples, blackheads, and cysts. It happens when dead skin cells and oil build up in hair follicles, encouraging bacterial development and irritation. This can lead to pimples, whiteheads, and blackheads that can appear on the face, shoulders, arms, legs, and buttocks.
There are several types of acne including:
Whiteheads – Commonly it appears as white or yellowish bumps under the skin.
Blackheads – These acne appear as small black or yellowish bumps on the skin’s surface.
Papules – It is a small pink inflamed bump that can be very soft in touch.
Pustules – Generally, they appear as Papules but these are white or yellow pus-filled tips.
Nodules – It is large, uncomfortable lumps that form deep under the skin.
Cystic acne – a severe type of nodular acne characterized by nodules and deep, pus-filled pimples.
Fungal acne – This acne is caused by a buildup of yeast in the hair follicles.
Hormonal acne – This acne is caused by an overproduction of sebum that clogs pores in adults.
Typically acne appears on your face, forehead, chest, upper back, and shoulders. Because these are skin that has
the most oil glands. When follicles are connected to the oil gland then the follicle wall may bulge and produce a whitehead. Sometimes pugs may be open to the surface and darken causing blackheads and turn brown when it’s exposed to the air. Here we mention some things that trigger or worsen acne:
Extra oil production – Acne is mostly caused by the sebaceous glands producing more oil, or sebum. These hormonal fluctuations can cause the sebaceous glands to generate extra oil, particularly during puberty.
Hormonal changes – During puberty, androgens induce the sebaceous glands to expand and produce more sebum in both males and girls. Hormonal fluctuations in midlife, especially in women, can also cause breakouts.
Certain Medications – Acne can be caused by certain medications that contain corticosteroids, testosterone, or lithium.
Diet – A study shows that consuming certain foods can cause acne. Here we mention some of these foods that are rich in carbohydrates, such as bread, bagels, and chips.
Stress – As per the study stress does not cause acne but if you have acne then stress may make it worse.
Hair Follicle Clogging – The accumulation of dead skin cells and excess oil in the hair follicles fosters the growth of bacteria that cause acne.
Bacteria – Propionibacterium acnes, is a normal skin bacterium that can grow and cause irritation and acne lesions when hair follicles become clogged.
Genetics – Genetic factors can also influence acne so it is another factor that can cause acne on your skin.
Dietary Factors – Some studies show that certain foods that are rich in carbohydrates can cause acne and may affect acne in some individuals. Therefore you have to follow a proper acne-free diet plan.
Environmental Factors – Environmental pollutants and high humidity can contribute to the development of acne.
Diet plays a crucial role in our body and significantly impacts the health and appearance of the skin. Sking is the largest organ in the body and is influenced by various factors, including genetics, environmental exposures, and overall health. A balanced diet plays an important role in influencing the health and appearance of the skin. Having a diet that is rich in antioxidants and foods that reduce acne, vitamins, and minerals can contribute to radiant and healthy skin.
Vitamin C, E, and beta-carotene help protect our skiing from oxidative stress and promote collagen production.
On the other hand, skin problems like acne, inflammation, and early aging may be exacerbated by a diet heavy in processed foods, sweets, and unhealthy fats.
It’s also critical to stay hydrated; dehydration can lead to flaky, dry skin and breakouts of acne. Overall, preserving the best possible skin health and avoiding a range of dermatological issues depend on eating a good, well-balanced diet and getting enough water.
There is no dietary solution for acne but certain dietary adjustments can contribute to improving your skin health. A balanced, nutrient-dense diet consisting of a variety of foods high in vitamins, minerals, and antioxidants must be given priority. Note people’s responses to food can differ so it is important to consult with a registered dietitian such as Dietitian Priyanka Mittal for personalized advice.
Here we mention 7 Day Acne Free Diet Plan for you to try:
Monday
| Breakfast 420 calories | 1 serving Green Smoothie, 1 hard-boiled egg, and pomegranate and Watermelon juice. |
| Snack | ¼ cup walnut halves, ¼ cup fresh raspberries, veg dalia. |
| Lunch | Palak dal Khichdi, 1 serving Mason Jar power salad with chickpeas & Tuna |
| Snack 235 calories | 1 small apple, ½ tablespoon natural peanut butter, Ginger mint water |
| Dinner | Egg & veggies stir fry, chamomile tea, 1 serving roasted pistachio-crusted salmon with broccoli. |
Tuesday
| Breakfast | 1 serving easy-loaded baked omelet muffins, Oats in almond milk, 1 slice whole wheat bread. |
| Snack 64 calories | 1 cup fresh raspberries, mix fruit smoothie |
| Luch | Paneer Kathi roll, 1 serving chickpea & roasted red pepper lettuce wraps with tahini dressing. |
| Snack 260 calories | ¼ cup salted almonds, ginger mint water, a handful of roasted makhanas and channas |
| Dinner | Beetroot oats chilla and mint chutney, 1 serving Thai yellow chicken thigh curry |
Wednesday
| Breakfast 343 calories | 1 serving berry chia pudding, Ragi malt |
| Snack | mix fruit smoothie, 2 servings peanut butter oat energy balls, 1 medium apple |
| Lunch | Any seasonal veg + wheat/ragi rotis |
| Snack | 2 plums, a handful of roasted makhanas, and channas. |
| Dinner | 1 serving brown rice shrimp bowl with tomatoes & avocado, juna chilla and mint chutney |
Thursday
| Breakfast 363 calories | 1 serving easy easy-loaded baked omelet muffins, chia porridge. |
| Snack | Mix Fruit Smoothie, ¼ cup walnut halves, 1 medium peach |
| Lunch | 1 serving chickpea & roasted red pepper lettuce wraps with tahini dressing, Veg dalia |
| Snack | Ginger mint water, 2 servings peanut butter-oat energy balls |
| Dinner | 1 serving spaghetti squash with roasted tomatoes, beans & almond Pesto, channa soup |
Friday
| Breakfast | Pomegranate and watermelon juice, 1 cup whole-milk plain greek yogurt |
| Snack 235 calories | 1 small apple, Mix fruit smoothie |
| Lunch | Any seasonal veg+wheat/ragi rotis, |
| Snack | 2 medium carrots, 3 tablespoon hummus |
| Dinner | 1 serving Guacamole chicken, Ragi soup with vegetables |
Saturday
| Breakfast | 1 serving, really green smoothie, 1 hard boiled egg |
| Snack | ¼ cup unsalted almonds, 1 medium peach |
| Lunch | 1 serving avocado toast with sprouts, 1 medium orange, paneer kathi roll |
| Snack | Ginger mint water, 2 serving peanut butter oat energy balls |
| Dinner | 1 serving stuffed sweet potato with hummus dressing, Bean oats chilla. |
Sunday
| Breakfast | Pomegranate and watermelon juice |
| Snack | Peanut salad, 2 celery stalks |
| Lunch | 1 serving mason jar power salad with chickpeas & tuna. |
| Snack | ¼ cup unsalted almonds, 1 plum, handful of roasted Makhanas and channa |
| Dinner | 1 serving hummus-crusted chicken, 1 serving cauliflower risotto. |
A balanced diet is crucial to maintain your healthy skin, and a nutritious diet supports overall skin and mental health. In this section we mention some foods that you include in your acne free diet.
In summary, we provide a 7 Day Acne Free Diet Plan involving a holistic approach to skin health. This blog provides practical insight, recognizing different acne symptoms and types of acne. Additionally, we provide you a balanced diet to treat acne and also explore some fluids that we have to include in your diet.
Question 1 – How to get 100% clear skin?
Answer – If you consume a balanced diet rich in antioxidants, then you can have 100% clear skin and it also depends on your prioritizing a consistent skincare routine.
Question 2 – Which drink is good for acne-prone skin?
Answer – Green tea is one of the most popular and ideal drinks for acne prone skin that is rich in inflammatory properties.
Eat Smarter, Grow Taller: Diet Plan To Increase Height – Did you know that genetics plays an important role in growing your height? Research shows that a balanced diet is…
