I’ll be honest with you, finding a detox diet for acne that can be trusted and relied upon whenever you feel your skin needs an added boost, isn’t all that easy.
Too often I see people get it wrong.
In case you’re wondering if there’s some kind of magic recipe you need to follow to clear up your acne overnight, let me be the first to tell you…there ain’t.
Instead what you can do is go LOW GI.
Low GI(glycemic index) Foods
The glycemic index is a rating from 0-100 given to individual foods. The higher the number assigned, the more of an effect it will have on glucose and insulin levels in your blood.
All we need to know as acne sufferers is when a sudden change in glucose or insulin levels occurs, so does a spike in hormone levels. It’s this sudden and dramatic increase in hormone production that can lead to nasty breakouts.
Not at all what we want!
Here’s a short breakdown of the glycemic index:
- High GI foods = 70+
- Medium GI foods = 55-69
- Low GI foods = Less than 55
Any detox diet for acne should attempt to involve only foods below 55 on the glycemic index and that’s what I have for you today
Acne Detox Diet Plans
I get that we’re not all the same when it comes to our eating habits. Some people can literally eat the most bland of foods all day and not worry too much about the taste. At the same time others need that added flavor in order to stay sane(I’m definitely one of those!)
When it comes to foods that are low GI, most people immediately think they’re going to have to live off nothing but broccoli and canned beans in order to stay acne free!
I’m going to make you think otherwise.
I’ve prepared two sets of meal plans, both that use low GI foods:
- Charged Diet Plan
- Supercharged Diet Plan
The Charged meal plan, although full of foods with low GI isn’t quite as “hardcore” as the Supercharged plan and you’ll see what I mean in a minute.
The good thing about these two detox diets is you only have to stick with them for 1 week before easing up a little.
Charged Acne Detox Diet Plan
Take note of the number next to each ingredient which is their given value on the glycemic index.
- One glass of apple juice (39)
- Bowl of All Bran cereal (30)(if you don’t have All Bran or can’t get it, rolled oats as porridge (42) is the next best option)
- 1-2 pieces of whole grain toast (51)
- Rye Bread (40)
- Spinach leaves (15)
- Sliced tomato (15)
- Canned tuna (0), mixed with half an avocado (50)(replacement for mayonnaise)
- Salt and Pepper (0)
Fairly straight forward recipe to make so there’s no need for a thorough explanation. If you’re avocado is a little hard, try adding in some fresh lime juice, which will help break it down a little. Mash the avocado together with the can of tuna and some salt and pepper in a bowl before adding to your sandwich.
You just need the following:
- Salmon (0) (1 piece with skin)
- Green onions (10)
- Baked sweet potatoes (54)
- Boiled green beans (15)
- Extra virgin olive oil
- Red chilli peppers
- Salt and pepper
This recipe is super easy to make and I promise it’s incredibly delicious:
Dice one large sweet potato into bite-sized squares. Place them in a large bowl and add 2 tbsp of extra virgin olive oil, some salt and pepper and either fresh finely chopped red chili peppers or the dried ground variety you can buy pre-packaged in stores. About 1 tsp should be enough.
Using your hands, mix the sweet potatoes in with the ingredients you just added, so they are nice and moist before placing into a pan and into the oven at 350 degrees(FH) for about 25-30 minutes.
Take a frying pan and turn on the heat to its maximum. Pour in about 2 tbsp of extra virgin olive oil and wait for it to heat up in the pan. You can tell when it’s hot enough by flicking a few drops of cold water into the pan. The oil should cause the water to vaporize immediately.
Place you salmon in the pan face down so that the skin is essentially the only thing being fried by the oil. Wait about 5 minutes before taking it out of the pan and placing into the oven, this time with the skin DOWN. You need to time this properly. The salmon will take less than 10 minutes to cook, so try throwing it in the oven about 15 minutes after the sweet potatoes. Now is also the best time to throw your green beans into a pot of boiling water. Again they should take less than 10 minutes to cook.
Once the 10 minutes are up, serve your meal and start eating. If you need that added flavor, I like to dip into a little sriracha sauce.
Remember this is just a 7-day detox. To change things up a little, here’s my recommendations for alternatives from the list above:
- Apple juice exchange for orange juice (50)
- All Bran cereal exchange for rolled oats as porridge (42)
- Canned tuna exchange for canned salmon (0)
- Fresh salmon exchange for chicken breast (0)
Either way it should be your goal to stick with low GI over the next 7 days.
For those who want to take things to the next level, I totally recommend giving the Supercharged Diet a try…
Supercharged Acne Detox Diet Plan
Now this one is going to be a little harder than the last so if you don’t think you can handle it, I recommend sticking with the Charged diet.
The first step is to down a cleanser and let me be the first to tell you “you’re not going to like it!”
You just need the following:
- One fresh lemon (20) (juice)
- 1 cup of water
- 1 tbsp of maple syrup
- 1/4 teaspoon of cayenne pepper
Squeeze the lemon juice into a cup before adding the other ingredients. Stir well before drinking. The cayenne pepper may burn the back of your throat a little, don’t worry it doesn’t last long 😉
Next we’re going to make out supercharged, low GI morning concoction using:
- 1/2 cup oats (42)
- 1/2 cup of Greek yogurt (20)
- 2-3 diced strawberries (25)
Throw them all into a blender for about a minute before eating. It’s not the greatest tasting BUT is extremely low GI and will offer a lot of energy for the day. The strawberries also contain salicylic acid, which will help keep your skin pores unclogged.
This again is one of my favorites. It’s extremely low GI and as a bonus tastes amazing.
You just need the following:
- Spinach leaves (15) (big handful)
- 1 cup of chickpeas (30)
- 1 diced tomato (35)
- One red or green pepper (15) (or both)
- 1/4 cucumber (15), sliced
- 1/2 avocado (10)
- 1 tbsp extra virgin olive oil
- 1/2 lime, squeezed
- 1/2 tsp of cayenne pepper
Place all of the ingredients into a bowl, except for the avocado, olive oil, lime juice and cayenne pepper. Dice the vegetables however you want and make sure you wash the chickpeas under water to remove any of the excess juice (it’s kinda gross tasting)
Next take a small bowl and mix in your olive oil, lime juice and cayenne pepper. Throw in some salt and pepper for good measure. Using a whisk, stir the mixture vigorously until it starts to harden a little and looks like a red dressing.
Finally pour the dressing into the salad and toss for about a minute or until it’s nice and soaked. Serve on a plate and place the avocado(sliced) on top of the salad before eating.
Such an easy to make recipe that you will love I’m sure
Dinner(Baked chicken and Quinoa)
We’re going to be going super clean with dinner, but don’t worry it will still taste great!
Here’s what you need:
- 1/2 cup of quinoa (35)
- 1 chicken breast (0)
- Handful of green beans (30)
- 1 avocado (10)
- 1 tomato(diced) (30)
- 2 cloves of garlic (30)
- 1/2 lime(juice)
- Salt and pepper
The first step is to throw your chicken into the oven at about 350 degrees(FH). It will take about 20 minutes to cook all the way through. You don’t need to use any oil whatsoever. Just place it on a piece of parchment paper then onto a tray and straight into the oven.
At the same time as starting the chicken, so should you start the quinoa. It’s simple to prepare. Just pour it in with 1 cup of water into a pot and boil until all the water has evaporated. It should take about 10 minutes. Quinoa is by far the BEST replacement for white rice, lower GI than brown rice in fact!
While the chicken and quinoa are cooking, throw your green beans into a wok or frying pan with 1 cup of water. Place the lid on and steam them for about 5 minutes. Don’t overcook them as they should still come out crunchy.
The last task is to make some guacamole. Just mash up into a bowl the avocado, diced tomatoes, garlic, lime juice and salt and pepper. Once the chicken and quinoa are done, serve everything onto a plate and start eating!
If you get hungry in between any of the meals in both diet plans, I recommend the following snacks to tide you over:
- Almonds (15) (no more than a handful at a time because they are high in fat)
- Hummus (25) and celery (35)
- Apples (35)
- Cherries (25)
Stick to this meal plan for the next 7 days and I promise the results will be phenomenal. The funny thing is that most people think of detox diets as having to eat nothing but green vegetables and fruit for 3 days straight. In my opinion, going to that extreme so quickly can often cause an imbalance in normal hormone levels.
By sticking to a longer more manageable diet plan, we’re allowing our bodies to adjust to low GI foods at their own pace. Then once our bodies have adjusted, we can start to ease up a little and incorporate other foods into a more diverse long-term diet.
Next week I’m going to show one simple tip for boosting your skin. And the best news is…it’s not another detox! 😉
Now Over To You!
What did you think of both of these detox diets for acne? Drop me a comment in the box below, or if you liked this post, please like it on Facebook, Tweet it or Pin it on Pinterest and I would be ever so grateful!