How To Eat For Good Skin | The Anti-Inflammatory Diet

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If your diet is lacking in vitamins and nutrients, it will reflect on your health and appearance in the form of disease, malaise, inflammation and an undesirable appearance.

The poor western diet, high in sugars, high-glycemic carbohydrates like rice, pasta, potatoes and processed foods and polyunsaturated fats is a common cause of heart disease, obesity, diabetes, cancer, autoimmune diseases and osteoporosis.

Just as your diet can wreck your health, it can also wreck your appearance, causing all kinds of skin issues such as acne, eczema, premature ageing, oily, dry, sagging and dull skin, eye bags and so on.

What no other beauty company will dare to admit is that skincare is LAST in order of importance when it comes to achieving the perfect complexion.

Our overall health and appearance is nearly entirely dependent on the foods that we eat.

Nutrition is a major weapon in your battle against inflammation, which causes the common western diseases, premature aging and an undesirable appearance.

Having a well-balanced, varied diet consistent of real food like vegetables, meats and healthy grains is your ticket to a healthy body and glowing skin. Yes, that means carbs, fats and protein!

We’ve put together a comprehensive guide of dietary do’s and don’ts to stop “inflammageing” in its tracks and achieve maximum health and beauty from the inside out.


Cut out sugar & high-glycemic carbohydrates

 Cut Out Sugar For Clear Skin

Sugar is the source of all nutritional evil. Sugar and high-glycemic carbohydrates-fruits and vegetables that rapidly convert to sugar – create inflammation in the cells that make-up your entire body.

Foods high on the glycemic index are proven to accelerate aging in your body and take a terrible toll on your skin. Blood sugar reacts with minerals in our body creating free-radicals, that destroy our bodies and consequently lead to clogged arteries and heart disease.

A diet high in pasta, cereals, breads, rice, rice cakes, potatoes, sweets, desserts and juices can actually lead to heart disease, cause premature aging, wrinkle formation, acne and oily skin.

To retain your health, youthful appearance and clear skin, you must 

Say no to: 

  • Refined sugar & table sugar
  • Maple syrup
  • Honey and molasses
  • Sugary & fizzy drinks
  • Fruit juice
  • Cakes, biscuits, white bread, pasta, white rice, white potatoes 

Sugar acts like a drug, effecting your mood, emotions and physical state, so eliminating sugar may be a hard task, but once you get over the initial sugar detox, you will no longer crave sugary foods.

The glycemic index is a ranking of carbohydrate foods based on how they effect blood glucose levels. Familiarize yourself with the glycemic index and avoid foods that score high on the scale. Combining foods with different ratings effects the over glycemic rating of your meal and how it effects your body, so look at your meal as a whole.

High Glycemic Foods to Avoid

Glycemic Index

Say Yes To: 

  • Water
  • Whole grain Rice
  • Sweet potatoes
  • Low GI grains such as quinoa, buckwheat
  • Lentils
  • Leafy greens
  • Dark chocolate
  • Wholegrain pastas and bread
  • Slow-cook oats
  • Apples, strawberries, peaches, plums, pears and kiwi 

Increase Healthy Fats & Protein Consumption

Healthy Fats for Good Skin 

Fats and oils provide essential anti-inflammatory and antioxidant protection. Omega-3 fatty acids are famous for their heart-protective effects and can lower blood pressure, decrease blood clots and lower the risk of colon, breast and prostate cancers. 

A lack of healthy fats in your diet can hamper wound healing and make you more susceptible to infection. It can also lead to dehydration, the appearance of fine lines and wrinkles, hair loss and brittle nails.

A diet high in Omega-3 fatty acids bolsters the skin barrier and reduces overall skin inflammation. It can boost skin radiance, improve hydration and plumpness, as well as improve skin elasticity and texture.

Not all fats are created equal. Saturated fats found in red meat and vegetable oils are harmful and their consumption should be limited.

Good vs Evil Fats

Say No To: 

Saturated & Trans Fats – limit consumption

  • Beef
  • Pork
  • Veal
  • Lamb
  • Corn Oil
  • Safflower Oil
  • Canola Oil

Say Yes To:

Polyunsaturated & Monosaturated Fats

The best source of healthy Omega-3 fats is fish, however, vegetarian sources are also available.

  • Salmon
  • Mackerel
  • Tuna
  • Sablefish
  • Herring
  • Olive Oil
  • Flaxseeds
  • Chia Seed
  • Hemp Seeds
  • Walnuts
  • Almonds
  • Brazil Nuts
  • Avocado

Eat Lean Protein

Lean Protein For Good Skin

Our muscles, organs, bones and the skin are made up of protein. The body cannot grow or function without it. A lack of protein in your diet will reflect on your appearance in the form of a soft and doughy complexion, your jawline and cheekbones will lose their definition and your features will become blurred. When the body does not have enough protein, the body is forced to feed on itself, this can cause tissue and muscle breakdown and it will show on your body and face.

Best Protein Choices

Not all protein is created equal; some protein can actually create a pro-inflammatory response and contribute to further health problems and accelerated aging. Saturated fat found in full-fat dairy and red meat, can be pro-inflammatory in large amounts, you can still eat protein from these sources, however, you should be mindful of your portion size.

Say No To (most of the time):

  • Red Meat
  • Dairy

Say Yes To:

  • Fish
  • Egg Whites
  • Skinless Chicken
  • Turkey Breast
  • Tofu
  • Buckwheat
  • Quinoa
  • Nuts & Nut Butter
  • Beans

Cut Out Pro-inflammatory Foods & Habits

Alcohol Is Bad For Your Skin

Say No To:


Just one cigarette starves the skin of oxygen for 90 minutes – depleting it of vital nutrients – causing premature aging.


Not only does alcohol dehydrate you, it is full of sugar which causes inflammation and leads to that dreaded hangover. The breakdown of alcohol by the liver releases a carcinogenic toxin called “acetaldehyde” into your body which causes further inflammation and ads to your hangover.

I’m sure you’ve seen yourself in the mirror after a night of heavy drinking – no further explanation needed. 


While coffee does contain some useful antioxidants, it leads to insulin spikes – you’ve already learned what that does to your body.

Try to limit your coffee intake to max one day and if you can, swap it for green tea.


Dairy foods boost male hormones, which are linked to acne. Beef as well can increase insulin levels and inflammation, which can contribute to acne. Meats are acid forming foods, which means they can effect your body pH level – too much acid leads to inflammation.

Drink Water

You’ve probably heard this one many times, however, it cannot be said enough. You body is made up of 60% water and every single cellular process in your body is reliant on water.

Water flushes out toxins from your body and hydrates you from within. You should be drinking a minimum of 2 liters of water per day.

Challenge yourself, get yourself a water bottle and track how much water you drink. 

Start your day with a large glass of water & fresh lime.

It will kick start your metabolism and the lime will bring down the acidity level in your body and give your immune system a boost of vitamin C.

You owe it to your skin and health to begin eating healthy, starting now.


7 Days To Perfect Skin - Meal Plan 

Perfect Skin Meal Plan

To help you get a head start, we have developed an easy-to-follow 7-day meal plan that can help you transform the way you look and the rate at which you age for the rest of your life (provided you stick to it).

The 7 Days To Perfect Skin Meal Plan was created on principals founded by science. By looking inside the body and the ways in which food affects our innermost cellular processes, we developed an anti-inflammatory meal plan that will benefit not only your skin, but also your overall sense of well being. 

The 7-Day Meal Plan provides a sustainable and simple nutritional framework that can be used to form new, healthy eating habits that have the power to transform your health and appearance forever.

The Clear Skin Meal Plan Includes:  

+ List Of Recommended Foods  

+ Easy-To-Follow Do's & Dont's 

+ 7 Day Meal Plan (Alternative Vegan Meal Plan Also Included)  

+ 42 Tasty Meal Ideas to Choose From On A Daily Basis  

+ 18 Deliciously Healthy Recipes, Including Vegan Options

Clear Skin Meal Plan


You are now in possession of all the resources and knowledge that you need to achieve health and naturally beautiful skin. The power is in your hands. 

Comment below with questions and feedback.

Diet Nutrition

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