Trendy Diets: Which is the Best for Skin?

Fad diets and nutrition programs are everywhere. Losing weight and feeling better is usually the main goal, but we wanted to investigate some of these diets and find out what kind of effects, both positive and negative, they could have on the skin.

integer30

The foundation of this plan is to focus on eliminating processed and sugar-laden foods, as well as alcohol. Eat as much as you want, if it’s not sugars, alcohol, grains, dairy, legumes, additives like MSG, or baked goods. While restrictive, the goal is to reset your body and allow it to crave and thrive on whole, unprocessed foods.

What can this plan do for your skin? I can speak from experience in this case. My brother-in-law and sister-in-law did Whole30 and the transformation in their skin was remarkable. She usually suffered from breakouts and when I saw her halfway through the show, her skin was smooth and glowing. Doctors suggest a diet free of added sugar and refined carbohydrates and dairy which will allow your insulin to stay more balanced and prevent inflammation and an increase in oil production and breakouts. However, if you’re not sensitive to dairy and carbs, the crazy restrictions may not be worth it in exchange for minimal skin improvements.

Keto

With memories of the Atkins craze of the ’90s, many have embraced this high-fat, low-carb plan designed to get your body into ketosis by burning fat instead of carbs for energy. While controversial, devotees of the plan swear by the positive results they experience, both in weight loss and how they feel. How does this plan impact your skin? Short answer, it depends on the choices you make. If you follow the intent of this plan and increase healthy fats in your diet (think avocados, raw nuts, fish, etc.) and minimize carbs, which are often loaded with refined sugars, your skin will reap the benefits through increased hydration and reduced inflammation. The challenge with this plan, like most, is choosing healthy fats versus refined fats. If you choose a Keto lifestyle and continue to consume highly processed foods while skipping the veggies, don’t expect skin miracles.

Mediterranean

While this plan may not have the buzz that others do, a diet that encourages red wine deserves a place in the race. This plan minimizes consumption of sugar, processed carbs, and red meat while focusing on fish, fruits, vegetables, legumes, whole grains, and healthy fats. What the plan recommends is trading things like a burger for a perfectly cooked piece of salmon. How is your skin doing with this plan? All the signs are positive, in fact, they are so positive that the Mayo Clinic recommends eating most of the foods on this diet if you want healthy skin.[1]. By consuming a diet packed with produce, you’re getting skin-caring vitamins and antioxidants that will not only make you healthier, but make your skin glow from the inside out. Foods like salmon and walnuts have healthy fats that keep skin soft and smooth. Lastly, legumes have been shown to reduce redness and inflammation. Sounds like this plan has something for any skin problem you may have!

Many of these diet plans require a pretty big overhaul of your lifestyle. However, the health and skin benefits may be just what you’re looking for. If nothing else, making small changes to your diet can make a big difference. Try swapping meat for fish once in a while, eat a variety of brightly colored fruits and vegetables, choose whole carbs (baked potatoes, brown rice, oatmeal) over refined and processed carbs like donuts and bread. And finally, give up soda and drink more water! With these little tweaks, your body will thank you, and you just might start to love your skin.

[1] Gibson, L. (2019, December 19). What are the best foods for healthy skin? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/healthy-skin/faq-20058184