2

votes

Tweak my diet to give me healthy acne free skin

Answered on August 19, 2014
Created July 07, 2012 at 4:51 PM

I have started a few topics on here about my facial acne that I have yet to managed to get rid of. I have tried different kinds of diet the last six years and I am now 23, male by the way. Still breaking out every day. Tried everything topical to antibiotics to accutane. It always comes back and the doctors just don't have the Knowledge to help me.

I know and feel something is wrong with me. My face looks puffy, could be either to the inflammation in skin or some gut disorder.

Tried low carb paleo July 2011 to December 2011, loss lot of weight and muscles but no real improvement. Tried a paleo anti candida diet strict January-June, no real changes. Perhaps a bit but not much. Since last month I have reinforced carbs and feel a bit better in my body, less tired and more energy.

I want Now I have included a bit of starches, fruits and few nuts to try get back on track. I have kept a food log and I am begging you to come with your opinions.

29 June

  • Breakfast: Sardines in olive oil, broccoli, almonds

  • Lunch: Sweet potatoes, herring, broccoli, coconut oil

  • Dinner: brown rice, salad, cauliflower, smoked mackerel, almonds, avocado, coconut oil

30 June,

  • Breakfast: Sweet potatoes, tuna fried in coconut oil, almonds, olive oil, sauerkraut, cauliflower, salad

  • Snack: 1 Apple

  • Lunch: cod, sill, Brown rice, broccoli, cauliflower,??

  • Dinner: smoked mackerel, White rice, sallat, olive oil, avocado

1st July,

  • Breakfast: tuna, almonds, brown rice, broccoli, cauliflower

  • Snack: 1 apple

  • Lunch: Sweet potatoes, Wild salmon, avocado, Brussel sprouts, almonds

  • Dinner: Sweet potatoes, smoked mackarel, coconut oil, broccoli

2th July

  • Breakfast: Brown Rice, sardines in olive oil, coconut oil, red onions

  • Snack: 1 Apple

  • Lunch: Brown rice, salmon/herring, red onions, coconut oil, cauliflower

  • Snack 1 Apple

  • Dinner: Salmon, white rice, coconut oil, olive oil

3rd July,??

  • Breakfast: Tuna, sweet potatoes, sallat, coconut oil, red onions

  • Snack 1 apple

  • Lunch: Lamb, brown rice, broccoli, coconut oil, red onions

  • Snack: 1 Apple

  • Dinner: Minced grass fed beef, majs, sallat, red onions, avocado, coconut oil, tortilla, spice mix tacos

  • Snack: Strawberries, coconut oil

4th July

  • Breakfast: Tuna, sweet potatoes, red onions, avocado, sallat, cauliflower??

  • Lunch: Cod, broccoli, red onions??

  • Snack: Strawberries

  • Dinner: Grilled Grass fed beef, White potatoes, aubergine, zucchini, spinach, avocado, garlic

5th July

  • Breakfast: Mackarel, sweet potatoes, coconut oil, broccoli

  • Snack: 1 Apple

  • Lunch: Brown rice, mackarel, coconut oil, broccoli

  • Snack 1 Apple

  • Dinner: Canned sardines in olive oil, Brown rice, coconut oil, avocado

  • 1 beer

6th July

  • Breakfast: Cod, sweet potatoes, cauliflower, coconut oil, olive oil

  • Snack: 1 Apple

  • Lunch: Cod, sweet potatoes, broccoli, coconut oil, cauliflower

  • Dinner: smoked mackerel, sallat, almonds, sauerkraut??

7th July??

  • Breakfast: Smoked mackarel, almonds, boiled carrots

  • Snack: 1 apple (felt a bit itchiness in ear, throat like when I ate an apple the other day so will stay away from here)

  • Lunch: Smoked kippers, saurkraut, almonds, olive oil

  • Snack: 200g Blueberries

  • Dinner: White rice, Cod, boiled carrots, broccoli, cauliflower, olive oil, almonds, saurkraut

Supplements:

  • FCLO Green Pasture, Vitamin E, Selenium, Vitamin D, Chromium, Zinc, Magnesium/Calcium, probiotics, Healthforce antioxidant caps

What am I missing nutrientwise?

Thanks for your time

1e36119906da54831601a7c23674f581

(698)

on August 14, 2012
at 12:09 AM

Why beta-carotene instead of retinol?

A39237551dac75eb36335098b0f5fa61

(525)

on August 05, 2012
at 06:28 AM

Sugar and carbohydrates in excess can be an issue in acne. There's no denying the fact that insulin and IGF-1 increase sebum production and indirectly also acne. But in the context of healthy carbohydrate metabolism I don't think sugar is that bad. I certainly don't see a point in outright restricting all sugar. People and diet-gurus tend to go to ridiculous extremes in these things.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on August 01, 2012
at 08:46 PM

*"acne is a way of your body getting rid of things through your skin"* I used to think of it that way too, now I think of it more as an immune deficiency and that toxins can weaken it. Things like retinol and vitamin D can thus be very useful.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on August 01, 2012
at 08:34 PM

Yes I know all about wasting money ;) Just a question : you think sugar is a cause of acne? I found out myself that white sugar actually improves my skin, and have heard other people saying the same thing. Fructose seems to have a lot of benefits, like Cliff pointed out http://co2factor.blogspot.be/2012/04/fructose-to-rescue.html

74d3afd30ebc0d604d56c6de897bb9a8

(100)

on August 01, 2012
at 08:22 PM

oh and I don't eat sugar...just when there are trace amounts of it in something. like wheat. i've found the only way i got my skin clear was cooking everything myself. which is hard, but you can do it!

A39237551dac75eb36335098b0f5fa61

(525)

on July 13, 2012
at 02:11 AM

Let's acknowledge the reality of genetics and act accordingly. I do believe that we will learn more about genes and maybe their role will diminish in the future. And environment, diet and lifestyle do affect gene expression. But to my knowledge there's no way to actually get rid of your genetic disposition to acne.

A39237551dac75eb36335098b0f5fa61

(525)

on July 13, 2012
at 02:03 AM

Thanks for your comments Korion. By no means I want to say that you can't do anything about acne. Obviously diet, stress management, gut healing, etc do bring results. And with smart topical treatments one can often completely clear the skin. My point is that people tend to go into these crazy strict diets, diets that cause lot of stress and inconvenience because they believe it's the answer to acne. 95% of the cases it's not. 95% of the cases you are just wasting time and money, and maybe even end up with an eating disorder.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on July 12, 2012
at 01:30 PM

Though I disagree with the downvote you got, because you really put effort in your answers, and I think that's pretty cool! It's just that, Chris Kresser, genes, gut healing protocol by elimination of foods, ... it's all so old and doesn't work well for many people. Chris Kresser looked promising at first to me, but nothing he said worked for me.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on July 12, 2012
at 01:28 PM

*"There's only so much you can achieve with diet. Seriously. People who are into natural health and different diets tend to always forget or ignore genetics."* I think that's because people don't wanna hear they don't have a choice. Also, it might be possible that genetics are really overrated. Mae wan ho talks about this here http://www.youtube.com/watch?v=t9JIVU5J4TY *"it happens to be very convenient for the ruling classes that at birth, you have the right to rule"* she's pretty awesome.

535fafe8afe6923870905c707c4f4454

(720)

on July 11, 2012
at 12:30 PM

Beef fat ie Tallow, Suet, Marrow. Though you will probably say you can't get it in your area, it is well worth the effort.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 11, 2012
at 02:18 AM

@Lost: Found this, have you read it? http://paleohacks.com/questions/120906/if-paleo-hasnt-cured-your-acne-have-you-considered-rosacea

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 10, 2012
at 04:53 AM

i'm pretty sure with the amount of fish you ate, the O6 in bacon isn't going to be harmful. You're probably have mega resistance to O6 PUFA effects ;-) I think you are over thinking this a little bit. I truly think it's just the saturated in bacon, not bacon itself (sadly). So whatever will be your most convenient source of saturated animal fat, go for it. This goes for the liver as well - just find some and eat it. Personally, i prefer chicken liver for taste and value :-) I have never tried lamb liver, though i wish to one day. let me know how it goes :-)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on July 09, 2012
at 07:43 PM

I am sorry, but I don't think you should eat garlic, oregano oil or other things - you don't know how your immune system reacts to them. Just stick with something very very basic JUST TO FIGURE THINGS OUT. And then, when you learn what things get your skin inflamed, avoid them. Make sure to eat raw stuff!!!

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 07:09 PM

Inflammation. This I believe points at gut health. Should also mentioned I took a candida test and it showed I have an acute candida infection but that it haven't affected my immune system at a whole or something. I have been on candida diets and no improvement, doesn't even feel like I get any reactions when trying garlic, oregano oil, GSE etc so probably it is not candida causing my acne. Feel aloe better now that I'm eating carbs again too..

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 07:06 PM

Great info thanks! I giras I boule try this as a next step if I don't get on track soon. I could eat different cuts of local lamb like muscle meat, kidney, liver and heart plus organic cucumbers. Then again if my acne is due to hormonal disorder I will break out due to low calories, not good macros etc? Would be interesting to try mind. Whenever I get sick and throw up at night (or just stomach ache) my face looks a lot less inflamed the morning after. Last time I was sick with stomach pain I hardly ate any and my face looked great with no puffiness (looked leaner in face and less

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:30 PM

Unsure about eggs and butter I would love to include it but think they might get the inflammation worse, or it is just me thinking it's the culprit? I love butter but have only ate like 200g last couple of years. Eggs I have thrown I'm back and fourth and unsure what to do. Some good retinol in it I suppose.

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:27 PM

Perhaps a bit of sauerkraut and Lamb heart as well (never tried it) How about spices? I remember I used to include lots of spices one summer and it really brought down inflammation noticeable. Haven't experienced that again but I used more spices back then.

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:25 PM

Cucumber (need to think of more vegetables)

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:22 PM

So what can I eat to keep PUFA's as low as possible? My diet that I have started today Grass fed beef Lamb Liver Cod Oysters (haven't found any yet) Other shellfish (which ones is ok with not to much iodine?) Fruits (Apricots, Mangos, Blueberries, Strawberries, Cherries, Bananas Carrots, Zucchini, Auburgine Coconut Oil (also have ordered Gelatin) What else to include?

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:17 PM

How much is too much meat? I used to eat round 750 g daily, if not more, Grass fed beef when I tried low carb - didnt wanna loose more weight and really didn't know what to eat instead.

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:12 PM

Wow great this thanks miss! I will keep my food log and post next Monday what I have ate, how I feel and maybe you could come with some more opinions then. Interested in bacon, what kind and is it not too Omega 6 in it? That's why I am scared to try it. Ate Local Lamb Liver today and wow it was tasty. Not sure If grass fed but tasted 100 times better than the calf liver at the supermarket. Lamb Liver still good right? A bit lower in Vitamin A?

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 09, 2012
at 05:15 PM

Dear god... read the damn answer and comments. I get imflamation from spinach and apple and almonds, and they're paleo. That's not the point.. It's just some ideas on what he could change to see if things improve. After all he did ask for help, didn-t he?

E68bdbd83e45fd5be130e393ace9c9a9

(2063)

on July 09, 2012
at 03:44 PM

I get more inflammation when my meat intake is too high and carbs are too low. I seriously doubt that rice is the problem. Just because rice isn't strict paleo does not mean that rice is causing the issues.

E68bdbd83e45fd5be130e393ace9c9a9

(2063)

on July 09, 2012
at 03:41 PM

Great answer. Your info really aligns with my own experiences, too. Fruit helps my skin a lot even though it's full of "evil sugar" haha.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on July 09, 2012
at 02:37 AM

... skin worse or not. If you are eating more than 20 items in two days, how do you know what triggers your immune system to flare up? I have a list of foods that I know I do not react to well. I cannot have certain foods. Also, discontinue any facial creams if you use them and use additive-free gluten-free soap or no soap at all. THE MOST IMPORTANT THING (and I want to emphasize this) is TO EAT SOMETHING RAW with EACH MEAL. Even if it is one peeled cucumber, you HAVE TO EAT THAT for enzyme production.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on July 09, 2012
at 02:33 AM

My answer will be strange, but I really would like you to think about it. You can consume as much as you want and as any cuts as you want, providing that 1. you eat fresh vegetables first (I would start with peeled cucumbers and I would only add something else in a couple of days). 2. You HAVE TO MONITOR CAREFULLY changes in your skin and your overall feeling. I have read that lamb is easier on sensitive people, but I don't think consuming beef would make such a big difference. The idea behind the whole thing is to isolate one food item and see whether this particular food item makes your..

Eed7dabde3d61910685845e04605267f

(2934)

on July 09, 2012
at 02:16 AM

... It also followed you suggesting (irrataionally I thought) that rice not being 'paleo' was reason for omitting. I see now that this is not what you meant. What I was trying to say is that something being 'paleo' is irrelevant. I'm glad we agree!

Eed7dabde3d61910685845e04605267f

(2934)

on July 09, 2012
at 02:15 AM

I agree, omiiting rice if there is is inflammation etc is probably a good idea. Indeed, I agree with most of what you write in your post; you make a lot of good points. Most of us here are trying to help; I was clarifying if you thought rice not being 'paleo' was the reason for your suggestion to omit it. I;m glad you didn't mean that starches aren't 'paleo'; I'll hold my hands up and say the my inference from your remarks about preferriing fruit/non-starchy carbs over staches reminded me of a conceptoin of paleo that's very similar...

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 08:37 PM

Never said starches aren't paleo, look, spinach and apples are paleo but I can't eat them, BAM, instant diarrhea. Goes through me in one hour after eating! It's just even if something is Paleo, it might still be harming you. If he does have leaky gut like you suggest, that's another reason he shouldn't be eating rice, plus the leaky gut thing itself could be why he has acne.. specially considering his inflammation. Therefore, again, if that's the case he shouldn't be eating inflammatory foods like rice.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 08:31 PM

I don't give a flying fuck whether brown and white rice are paleo or not. The fact is the OP is still having inflammation and acne and considering his not too bad diet, rice would most likely be the culprit here. Maybe I'm right, maybe I'm wrong, either way I'm just trying to help.

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 08, 2012
at 08:18 PM

This is very interesting, I would love to try it. How much lamb can I be consuming then? I've gotta pretty physical job so need to keep calories up a bit. Can I eat all cuts of lamb? Problem is I have only access to grass fed beef, not lamb, however it is local but I doubt it is 100 percent grass fed. Thanks appreciate it.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 07:24 PM

hmm, i wonder why starches make your skin worse? do you have any guesses? i find it interesting that sugar helps your skin because the word is that the insulin spike it causes are horrible for the skin... but then again, what's worse? chronically elevated insulin levels from low carb? so much to learn...

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on July 08, 2012
at 02:56 PM

I kinda agree that rice can be paleo, unless you listen to Cordain. Though I think Luisa's ideas are good.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on July 08, 2012
at 02:54 PM

Interesting about the bacon. I agree with everything except starch - it's usually a bit worse for my skin. I can vouch for all the other advice though, more carbs, less meat and more gelatin, liver, even pure sugar works well for me.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on July 08, 2012
at 02:51 PM

*"I found selenium makes me break out. I used to eat a few Brazil nuts (very high in selenium) every day and I broke out badly."* My skin improved with selenium, but nuts in general make it really really bad. One brazil nut is 1g of PUFA. 2% PUFA is very low but would be great. You can even use MCT instead of coconut oil to go a step further. And eat your liver, it's probably the number one food to eat for acne.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 02:18 PM

intake, and therefore do not need an O3 heavy diet. It's also good to remember that not only is the O3 to O6 ratio is important, but the absolute amount is relevant as well. PUFAS, in my opinion, should be avoided as much as possible. (waiting for flaming comments)

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 02:15 PM

@lost and found - first, sorry for referring to you as a gal - i was somewhat distracted while chomping on my dinner and spewing bits of rice over the keyboard as i was typing/ reading. second - omega 3's (03) have been touted as anti inflammatory - largely in a high omega 6(O6) heavy diet. Many believe that an inflamed state arises from large O6 to O3 PUFA balance in the body, and so some people take in extra O3 by some means to "correct" that ratio. However,you eliminated processed foods (save for the canned fish, but meh, technicalities), which means you have also decreased your O6

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 08, 2012
at 12:55 PM

Thanks!! I have totally been without rice approx 2 years, the last months I have reintroduced it slowly and seems like I digesting it pretty good but I will some squash and carrots instead. Fruits I have experiment with as well, not sure how to do there. I head for the cuts with much fat like entrecôte and beef with much visible fat (cap) as well. I sleep 7-8 hours a night but I usually wake up 1 time every night, wanna sleep more but can't get back to sleep if I wake up after 7 hours of sleep. I want to sleep better and deeper but how? Melatonin? I'm not the best at falling asleep.

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 08, 2012
at 12:45 PM

My D levels were 29 ng/l (74 nmol/l) 3 months ago. Since then I have supplement with 10 000-15 000 daily plus FCLO. Gonna call the doctor for a retest next week. Not sure I absorb it good. Not eating whole fishes, just te fillets. Have supplemented K2 but with little access. Any good sources of B12 and Folic Acid? I havent eat dairy for 5 years, coukr it be possible I need more whole food sources of calcium? Scared to include dairy as I suspect my acne would get worse.

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 08, 2012
at 12:40 PM

Many thanks, I will try limit PUFA's as much as possible, but it's hard to know what I can eat and in what quantity If I want to keep PUFA'S to a minimum - 2% of total calories? I can't find any Grass fed Liver, I have though found local Lamb liver, could that do the trick? Same with bones, can't find any grass fed bones where I live. Grass Fed Beef I have access to however. Last time I ate mostly beef I think I had to much as I broke out much, excess of protein? Some sites indicate that red meat is very bad for acne. Opinions? Sometimes I can experience I digest fish better than red meat.

Eed7dabde3d61910685845e04605267f

(2934)

on July 08, 2012
at 12:31 PM

What about the link? Well, an arguments can be made about rice and 'paleo'. Further, if one doesn't think rice is 'paleo' this doesn't entail that the OP's problem is rice. Who is to say it isn't a gut problem, like he/she says? Dysbiosis/SIBO/'leaky gut'? Or maybe insulin dysregulation, or some sort of hormonal problem? Saying he/she shouldn't have rice because it isn't 'paleo'- where is the logic in that? You also seem to imply that starches are not 'paleo'. I don't mean to condescned, but perhaps there are more conceptions of 'paleo' than you yourself might recognise?

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 08, 2012
at 10:35 AM

Wow, thanks! Will try eliminating most PUFA's, so how much fish is too much? I have eaten lots of fish for it's anti inflammatory benefits (?) and sometimes I feel like too much meat upset my stomach. How should I approx getting away of most PUFA'S? Was thinking round max 2% PUFA. What should I eat instead? Shellfish? I am allergic to schrimps though.

29518a2572c5fe3a851170a9b1c315f3

on July 08, 2012
at 06:52 AM

agree with paleoumouth, your diet seems good besides all the apples and the fish. Add liver once a week to your diet like suggested over here, and maybe replace some of the fish with some good quality meat like grass fed beef or lamb? bonebroth and sauerkraut could also be nice adding to your diet , as well as probiotic suplements.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 06:16 AM

What about the link? The man has inflammation and acne problems so clearly something is not working. If you read his previous posts you will see he has been eating brown and white rice the whole time. His diet is otherwise not too bad, so ditching rice would be one of the easiest tweaks he could try.

Eed7dabde3d61910685845e04605267f

(2934)

on July 08, 2012
at 06:01 AM

http://huntgatherlove.com/content/rice-paleo

Eed7dabde3d61910685845e04605267f

(2934)

on July 08, 2012
at 05:49 AM

would you mind elaborating/giving more info on thyroid-sweet ptoato links? cheers

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 04:32 AM

Added bolded dates and bullet points, because I'm bored, hope you don't mind ;-D

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 04:17 AM

I'm not sure you read the food log posted, because it is certainly not Paleo. He's eating brown and white rice, as well as white potatoes.. not a cheat meal once in a blue moon, but nearly every day!

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 04:13 AM

As for the person who down-voted, is there something wrong with my advice? Because if there is I'd like to know what it is so I don't offer the wrong advice in the future.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 04:12 AM

The reason I asked is that, if they know it is not Paleo but are asking for help on a Paleo website, wouldn't it be better to actually try Paleo first and then see if the acne problem is still there? Or maybe I'm missing something... /me scratches head in confusion/

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 04:11 AM

No, I am really, truly wondering if the person knows that their diet is not Paleo, in case they think it is. I have seen many such posts where people don't realize their diet is not Paleo.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 03:40 AM

liver definitely helped my skin look awesome! great suggestion :-)

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 03:38 AM

Also, in reference to this - "Do you even have an idea what the Paleo diet is?" I do not know whether or not you intended to condescend her, but it sure came across that way. Condescending statements or questions should not be directed at people who are seeking help from others... we were all beginners at "Paleo" at some point

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 03:37 AM

Also, in reference to this - "Do you even have an idea what the Paleo diet is?" I do not know whether or not you intended to condescend her, but it sure across that way. Condescending statements or questions should not be directed at people who are seeking help from others... we were all beginners at "Paleo" at some point.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 03:29 AM

you can't eat "Paleo." Besides, her food looks fine, she may just have to tweak it a bit to achieve her desired results.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 02:36 AM

And you might not need to suplement vitamin E either, healthy diets don't need as much Vitamin E as unhealthy diets.

E36cb992cf0a5eba8b97a359c15f38b3

(4347)

on July 07, 2012
at 09:28 PM

I was about to answer when April posted. I'm lucky with my skin, but my husband breaks out like crazy when he overdoes selenium. You seem to have a fair amount in your diet (with fish, mostly) already without supplementation. Any reason you're supplementing it?

Medium avatar

(10663)

on July 07, 2012
at 08:01 PM

I found selenium makes me break out. I used to eat a few Brazil nuts (very high in selenium) every day and I broke out badly. I now eat a few once every few weeks and my skin is much better again. Also, iodine makes me break out as well (which is also high in seafood; so there's another argument against too much fish consumption aside from the PUFAs that Sunshine mentioned above).

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 07, 2012
at 06:53 PM

sometimes, over consumption of PUFAS even Omega 3s, can cause acne - in your case, the fish in your meals is your primary and most frequent source

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

15 Answers

5
535fafe8afe6923870905c707c4f4454

on July 08, 2012
at 01:58 AM

I do my version of paleo for acne and I will just give you my thoughts on the foods I would personally tweak/ avoid while trying to heal the imbalance in my body (acne is internal problem, right?). Just to maybe give you some ideas (without refs/ evidence):

Olive oil/ fish: Moderate your PUFA. That is alot of fish (maybe swap some out for mussels/shellfish). 1 can of sardines a day seems to be my limit and even then I will start noticing rising inflamation (Reduction in all PUFA ie Peat helps my acne ALOT)

Broccoli/coli etc: Cook the crap out of it and moderate due to antithyroid(I focus on improving my thyroid after years of abusing goitrogenic foods)

Sweet potato: Anti thyroid. Be careful to not over-carotene yourself as I slowly turned orange from 1 sweet potato a day (3 months) and I suspect it was antagonising my real Vit A retinol levels (thread on carotene).

Coconut oil: My gut seems so much happier using tallow/ beef broth marrow fat YMMV.

Brown rice: replace with white rice for less gut irritation and see how you go.

Onions/garlic/avocado: all pretty bad fodmap style foods to mess up your gut if its not in a good place to start with.

Apples: Apples/ pears are pretty rough IMO and I feel weak afterwards so I can only imagine what they are doing inside me. I only realised this after trying out citrus fruits/ melons/ papaya/ banana etc. I think you could benefit greatly from some variety in your fruits.

Overall your diet sounds pretty balanced to me besides the heavy fish consumption (+FLCO!!) and apple eating. To remove acne, Elimination of some things are probably needed and supplementing zinc/mag/C/D is good.

I also am of the opinion that if you aren't eating liver and some bone broth you are missing out on one of paleos greatest tools.

As VB said it is most important that you come back and post if something worked for you!

Eed7dabde3d61910685845e04605267f

(2934)

on July 08, 2012
at 05:49 AM

would you mind elaborating/giving more info on thyroid-sweet ptoato links? cheers

29518a2572c5fe3a851170a9b1c315f3

on July 08, 2012
at 06:52 AM

agree with paleoumouth, your diet seems good besides all the apples and the fish. Add liver once a week to your diet like suggested over here, and maybe replace some of the fish with some good quality meat like grass fed beef or lamb? bonebroth and sauerkraut could also be nice adding to your diet , as well as probiotic suplements.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 03:40 AM

liver definitely helped my skin look awesome! great suggestion :-)

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 08, 2012
at 12:40 PM

Many thanks, I will try limit PUFA's as much as possible, but it's hard to know what I can eat and in what quantity If I want to keep PUFA'S to a minimum - 2% of total calories? I can't find any Grass fed Liver, I have though found local Lamb liver, could that do the trick? Same with bones, can't find any grass fed bones where I live. Grass Fed Beef I have access to however. Last time I ate mostly beef I think I had to much as I broke out much, excess of protein? Some sites indicate that red meat is very bad for acne. Opinions? Sometimes I can experience I digest fish better than red meat.

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:25 PM

Cucumber (need to think of more vegetables)

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:27 PM

Perhaps a bit of sauerkraut and Lamb heart as well (never tried it) How about spices? I remember I used to include lots of spices one summer and it really brought down inflammation noticeable. Haven't experienced that again but I used more spices back then.

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:30 PM

Unsure about eggs and butter I would love to include it but think they might get the inflammation worse, or it is just me thinking it's the culprit? I love butter but have only ate like 200g last couple of years. Eggs I have thrown I'm back and fourth and unsure what to do. Some good retinol in it I suppose.

3
6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 02:46 PM

Hey Lost and found, I guess i should give you an answer in the answer area instead of the comment area.

I can give you suggestions based on ONLY educated guesses and personal experience. Please do not be dissapointed if it doesn't work for you because, as you will see over and over again here, "everyone is different"

I've experience some pretty crappy skin during my lifetime, especially during the "pre-paleo" era (archaeologists are probably scratching their heads right about now). Eating whole foods and eliminating processed crap definitely helped, but i always did suffer from dried skin and acne.

Dietary changes that helped immensely was:

1) Eating bacon ( really!) i suspect it's just the saturated fat content, but i don't care, it made my skin glow and smooth out. And it doesn't hurt that it's damn tasty too. if you're iffy about bacon, try some other sources of animal fats (grass fed meats and fish are pretty lean on the whole)

2) I upped my carbohydrates by A LOT - I was eating a diet that consisted of low to moderate carb amounts. About 50-150grams/ day i would say. From there, I increased it to about 200- 300 grams/day. Fruits, starches, whatever.

3) I also decreased my protein intake from meat - I found that it DID make my skin puffy and red. I was eating organic/ grassfed meats as well as wild caught fish. I suspect that i wasn't getting enough of the type of proteins found in gelatinous cuts of meats. It's actually more financially wise for me to supplement with gelatin and decrease my meat intake, so that's what I do.

4) somewhat related to 3. Bone broth can help, mainly for it's gelatin content. If you have the time and patience, it's worth a try. If not, try some gelatin powder supplements.

5)As Paleomouth said, liver is gold. It may or may not do the trick for you, but it certainly will fill in what ever nutritional deficiencies you may or may not have..

good luck sir

::hat tip::

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on July 08, 2012
at 02:54 PM

Interesting about the bacon. I agree with everything except starch - it's usually a bit worse for my skin. I can vouch for all the other advice though, more carbs, less meat and more gelatin, liver, even pure sugar works well for me.

E68bdbd83e45fd5be130e393ace9c9a9

(2063)

on July 09, 2012
at 03:41 PM

Great answer. Your info really aligns with my own experiences, too. Fruit helps my skin a lot even though it's full of "evil sugar" haha.

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:12 PM

Wow great this thanks miss! I will keep my food log and post next Monday what I have ate, how I feel and maybe you could come with some more opinions then. Interested in bacon, what kind and is it not too Omega 6 in it? That's why I am scared to try it. Ate Local Lamb Liver today and wow it was tasty. Not sure If grass fed but tasted 100 times better than the calf liver at the supermarket. Lamb Liver still good right? A bit lower in Vitamin A?

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 07:24 PM

hmm, i wonder why starches make your skin worse? do you have any guesses? i find it interesting that sugar helps your skin because the word is that the insulin spike it causes are horrible for the skin... but then again, what's worse? chronically elevated insulin levels from low carb? so much to learn...

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 10, 2012
at 04:53 AM

i'm pretty sure with the amount of fish you ate, the O6 in bacon isn't going to be harmful. You're probably have mega resistance to O6 PUFA effects ;-) I think you are over thinking this a little bit. I truly think it's just the saturated in bacon, not bacon itself (sadly). So whatever will be your most convenient source of saturated animal fat, go for it. This goes for the liver as well - just find some and eat it. Personally, i prefer chicken liver for taste and value :-) I have never tried lamb liver, though i wish to one day. let me know how it goes :-)

1
74d3afd30ebc0d604d56c6de897bb9a8

(100)

on August 01, 2012
at 08:21 PM

my 2 cents: I have been changing so many things and I still struggle with acne. But I believe it starts in the gut, and started paying attention to how i felt after meals, constipation, etc.

I started supplementing with HCl/Betaine because I think I wasn't digesting the protein as well. Stopped eating as many really fibrous vegetables and more herbs.

But, believe it or not, the biggest change I had in my cystic chin acne was when I stopped avoiding fluorine containing things: tap water, supermarket chicken legs, supermarket turkey legs, canned fish like sardines and anchovies.

i still get some on my forehead and cheeks, but i think those are from sugar. i strongly believe that different deficiencies/foods cause acne on different places, though i can't prove it.

anyway, back to fluoride: I am an extreme case - I used to eat toothpaste when I was a kid, took fluoride pills, and drank A TON of tap water living in an area with high levels of fluoride in it before I noticed it. also, the cysts would crop up when i would travel.

thanks to the cellulite experiment I made this connection! and I realized I was eating a lot more fluoride containing foods since going paleo/primal.

When I found that site, the cellulite experiment, and her ebook on fluoroderma, a light came on - i always got huge cysts after drinking tap water in restaurants, traveling, from iced tea, eating chicken, raisins, all these things that are ok on paleo/primal. again, I recognize I am an extreme case.

So anyway, I changed my diet and now, for protein, because of perfect health diet, I eat meat and fish. Perfect health diet's Paul Jaminet (which is not paleo) calls for eating less chicken and pork because they have less toxins and I have felt much better since and had less acne since. I make sure to eat ~1 lb of FRESH fish a week, the rest is meat and then once or twice per week chicken or pork, plus egg yolks, probably one a day.

maybe, you can try to lay off the canned foods? I feel like you never know what you can react to from them, even though they are cheap. I swear, I never would have been one of those, "Fluoride is bad for you! Canned foods are bad for you!" people before this. but really, stick to fresh food and drink bone broth with meals. pay attention to what you eat, how you feel after (do you drink a lot of water with meals? i used to - very bad for stomach acid), and when you go. chart it. i think gut health has SO Much to do with acne.

I know it sounds crazy but just an example of how you need to pay attention to your symptoms and everyone is different. I never would have guessed, but truly, acne is a way of your body getting rid of things through your skin.

and agree on the liver. make paleo dirty rice. it's great.

74d3afd30ebc0d604d56c6de897bb9a8

(100)

on August 01, 2012
at 08:22 PM

oh and I don't eat sugar...just when there are trace amounts of it in something. like wheat. i've found the only way i got my skin clear was cooking everything myself. which is hard, but you can do it!

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on August 01, 2012
at 08:46 PM

*"acne is a way of your body getting rid of things through your skin"* I used to think of it that way too, now I think of it more as an immune deficiency and that toxins can weaken it. Things like retinol and vitamin D can thus be very useful.

1
3c6f4e7b56361080955ab6cfce6a2772

on July 08, 2012
at 06:15 AM

Get your D tested. Accutane and some of those other acne meds can strip the D out of your system in a big way, leaving you very prey to infection. Make your A beta-carotene only. You could already be getting too much from your cold water, whole body fish. Definitely, no "ret-" anything. You need K2 to absorb your D. Also not sure you are getting enough B12 and folic acid.

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 08, 2012
at 12:45 PM

My D levels were 29 ng/l (74 nmol/l) 3 months ago. Since then I have supplement with 10 000-15 000 daily plus FCLO. Gonna call the doctor for a retest next week. Not sure I absorb it good. Not eating whole fishes, just te fillets. Have supplemented K2 but with little access. Any good sources of B12 and Folic Acid? I havent eat dairy for 5 years, coukr it be possible I need more whole food sources of calcium? Scared to include dairy as I suspect my acne would get worse.

1e36119906da54831601a7c23674f581

(698)

on August 14, 2012
at 12:09 AM

Why beta-carotene instead of retinol?

1
19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 02:29 AM

Get rid of olive oil (atleast for now), nuts, and ALL grains.

Eat lots and lots more saturated fat, like fatty cuts of beef. What cuts of beef do you eat now? You need to eat more saturated animal fat instead of vegetable and fish fats.

Lower dosage of supplements. In fact, stop supplementing Vit E and selenium. And some people say the cod liver oil causes acne if they have too much of it. Plus since you already eat so much fish, I really, really doubt it you need cod liver oil. However, the butter oil is probably a good idea to keep in your diet.

Stop eating so much cauliflower and broccoli. You're eating so much of it, that's dangerous*! Eat more dark leafy greens like turnip greens, swiss chard, spinach. Cooked.

Make sure your food is well salted, specially when you eat cauliflower and broccoli. Make sure to buy good quality salt.

Also... you are not eating Paleo. You know that, right?

I went through your previous posts and I see you've been eating brown and white rice for a while now. If you say you've got inflammation and acne problems this is the first thing I would change. Get rid of the rice. All of it.

If you really feel you need carbs, why not try squashes, carrots, and fruits like banana and mango (or whatever fruits you like) instead of white and brown rice and white potatoes? Also, do the carbs need to be the starchy kind? Can't you just up the carbs but make it mostly non-starchy?

You might need to avoid nightshades (white potatoes, peppers, eggplant), all nuts, and fruits, if your acne/inflammation is autoimmune.

If you still don't understand the Paleo diet (I see on your previous posts you said Paleo diet was difficult to understand), check out this web page and ask if something confuses you.

http://paleodietlifestyle.com/paleo-101/

PS: Do you get plenty of restful sleep?

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 03:29 AM

you can't eat "Paleo." Besides, her food looks fine, she may just have to tweak it a bit to achieve her desired results.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 04:17 AM

I'm not sure you read the food log posted, because it is certainly not Paleo. He's eating brown and white rice, as well as white potatoes.. not a cheat meal once in a blue moon, but nearly every day!

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 04:11 AM

No, I am really, truly wondering if the person knows that their diet is not Paleo, in case they think it is. I have seen many such posts where people don't realize their diet is not Paleo.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 03:38 AM

Also, in reference to this - "Do you even have an idea what the Paleo diet is?" I do not know whether or not you intended to condescend her, but it sure came across that way. Condescending statements or questions should not be directed at people who are seeking help from others... we were all beginners at "Paleo" at some point

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 03:37 AM

Also, in reference to this - "Do you even have an idea what the Paleo diet is?" I do not know whether or not you intended to condescend her, but it sure across that way. Condescending statements or questions should not be directed at people who are seeking help from others... we were all beginners at "Paleo" at some point.

Eed7dabde3d61910685845e04605267f

(2934)

on July 08, 2012
at 06:01 AM

http://huntgatherlove.com/content/rice-paleo

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 06:16 AM

What about the link? The man has inflammation and acne problems so clearly something is not working. If you read his previous posts you will see he has been eating brown and white rice the whole time. His diet is otherwise not too bad, so ditching rice would be one of the easiest tweaks he could try.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 08:37 PM

Never said starches aren't paleo, look, spinach and apples are paleo but I can't eat them, BAM, instant diarrhea. Goes through me in one hour after eating! It's just even if something is Paleo, it might still be harming you. If he does have leaky gut like you suggest, that's another reason he shouldn't be eating rice, plus the leaky gut thing itself could be why he has acne.. specially considering his inflammation. Therefore, again, if that's the case he shouldn't be eating inflammatory foods like rice.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 04:12 AM

The reason I asked is that, if they know it is not Paleo but are asking for help on a Paleo website, wouldn't it be better to actually try Paleo first and then see if the acne problem is still there? Or maybe I'm missing something... /me scratches head in confusion/

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 04:13 AM

As for the person who down-voted, is there something wrong with my advice? Because if there is I'd like to know what it is so I don't offer the wrong advice in the future.

Eed7dabde3d61910685845e04605267f

(2934)

on July 08, 2012
at 12:31 PM

What about the link? Well, an arguments can be made about rice and 'paleo'. Further, if one doesn't think rice is 'paleo' this doesn't entail that the OP's problem is rice. Who is to say it isn't a gut problem, like he/she says? Dysbiosis/SIBO/'leaky gut'? Or maybe insulin dysregulation, or some sort of hormonal problem? Saying he/she shouldn't have rice because it isn't 'paleo'- where is the logic in that? You also seem to imply that starches are not 'paleo'. I don't mean to condescned, but perhaps there are more conceptions of 'paleo' than you yourself might recognise?

E68bdbd83e45fd5be130e393ace9c9a9

(2063)

on July 09, 2012
at 03:44 PM

I get more inflammation when my meat intake is too high and carbs are too low. I seriously doubt that rice is the problem. Just because rice isn't strict paleo does not mean that rice is causing the issues.

Eed7dabde3d61910685845e04605267f

(2934)

on July 09, 2012
at 02:15 AM

I agree, omiiting rice if there is is inflammation etc is probably a good idea. Indeed, I agree with most of what you write in your post; you make a lot of good points. Most of us here are trying to help; I was clarifying if you thought rice not being 'paleo' was the reason for your suggestion to omit it. I;m glad you didn't mean that starches aren't 'paleo'; I'll hold my hands up and say the my inference from your remarks about preferriing fruit/non-starchy carbs over staches reminded me of a conceptoin of paleo that's very similar...

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 08, 2012
at 12:55 PM

Thanks!! I have totally been without rice approx 2 years, the last months I have reintroduced it slowly and seems like I digesting it pretty good but I will some squash and carrots instead. Fruits I have experiment with as well, not sure how to do there. I head for the cuts with much fat like entrecôte and beef with much visible fat (cap) as well. I sleep 7-8 hours a night but I usually wake up 1 time every night, wanna sleep more but can't get back to sleep if I wake up after 7 hours of sleep. I want to sleep better and deeper but how? Melatonin? I'm not the best at falling asleep.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on July 08, 2012
at 02:56 PM

I kinda agree that rice can be paleo, unless you listen to Cordain. Though I think Luisa's ideas are good.

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 08, 2012
at 08:31 PM

I don't give a flying fuck whether brown and white rice are paleo or not. The fact is the OP is still having inflammation and acne and considering his not too bad diet, rice would most likely be the culprit here. Maybe I'm right, maybe I'm wrong, either way I'm just trying to help.

Eed7dabde3d61910685845e04605267f

(2934)

on July 09, 2012
at 02:16 AM

... It also followed you suggesting (irrataionally I thought) that rice not being 'paleo' was reason for omitting. I see now that this is not what you meant. What I was trying to say is that something being 'paleo' is irrelevant. I'm glad we agree!

19acef0aed67ef8dc1118d8e74edb349

(2954)

on July 09, 2012
at 05:15 PM

Dear god... read the damn answer and comments. I get imflamation from spinach and apple and almonds, and they're paleo. That's not the point.. It's just some ideas on what he could change to see if things improve. After all he did ask for help, didn-t he?

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 06:17 PM

How much is too much meat? I used to eat round 750 g daily, if not more, Grass fed beef when I tried low carb - didnt wanna loose more weight and really didn't know what to eat instead.

1
F5a0ddffcf9ef5beca864050f090a790

(15515)

on July 07, 2012
at 05:37 PM

I have just got off my PPIs for the second time and gave myself a word that I am never going to follow any doctor's advice without seeing a naturopath.

The thing is, I have a flawless skin, but every time I start PPIs, I break out. I have pimples on my chin. This is horrible because I NEVER break out.

Well, I went off PPIs and no more pimples. Which leads me to believe that acne is an indication that something is wrong.

I have a suggestion for you but here is my warning - I am not a doctor of any kind and I don't really know. But this is what I would do if I had acne:

I would start an elimination diet. The only thing that I would eat for a couple days or even for a week would be:

  1. grass fed lamb (as lean as possible)
  2. peeled organic cucumbers
  3. sea salt
  4. water

Actually, you can even try it without lamb. I know it sounds very restrictive, but this is just for a couple of days.

Nothing else. Why?

Because this is as basic as it comes. You cannot go any basic than that. Peeled cucumbers are the most benign vegetables there are and we are eliminating any possible allergies that could be. Please peel them to eliminate mold. Why lamb? Most people are not sensitive to grass-fed lamb.

If you eat like this, you need to carefully monitor each day - do you get any more acne? Yes, no? If you get more acne then you can come back here and curse me all you want - I will take it. If your acne seems a little better, I would slowly add other foods, one item at a time (or even one item per couple of days), like raw carrot, then wild Alaskan salmon next, then raw organic lettuce - something very very basic.

Make sure to eat RAW FOODS WITH EVERY MEAL!!!!

Yes, I know you wrote you have tried low carb and anti-candida diet. But this is not about low carb or anti-candida. This is about foods you maybe sensitive to. Just like a food sensitivity issue.

Coconut oil, eggs, nuts, sweet potato, fruit, fermented foods, mushrooms and sauerkraut should be the last to add. They can be bothersome for some people and they can trigger an immune reaction.

If this does not work, I would seriously consider doing Ray Peat. Who knows, maybe he is onto something. You can ask Korion for more guidance.

Again, I am not a doctor but the advice I am giving you really helped me.

GOOD LUCK!!! COME BACK AND POST!!!

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 08, 2012
at 08:18 PM

This is very interesting, I would love to try it. How much lamb can I be consuming then? I've gotta pretty physical job so need to keep calories up a bit. Can I eat all cuts of lamb? Problem is I have only access to grass fed beef, not lamb, however it is local but I doubt it is 100 percent grass fed. Thanks appreciate it.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on July 09, 2012
at 02:37 AM

... skin worse or not. If you are eating more than 20 items in two days, how do you know what triggers your immune system to flare up? I have a list of foods that I know I do not react to well. I cannot have certain foods. Also, discontinue any facial creams if you use them and use additive-free gluten-free soap or no soap at all. THE MOST IMPORTANT THING (and I want to emphasize this) is TO EAT SOMETHING RAW with EACH MEAL. Even if it is one peeled cucumber, you HAVE TO EAT THAT for enzyme production.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on July 09, 2012
at 02:33 AM

My answer will be strange, but I really would like you to think about it. You can consume as much as you want and as any cuts as you want, providing that 1. you eat fresh vegetables first (I would start with peeled cucumbers and I would only add something else in a couple of days). 2. You HAVE TO MONITOR CAREFULLY changes in your skin and your overall feeling. I have read that lamb is easier on sensitive people, but I don't think consuming beef would make such a big difference. The idea behind the whole thing is to isolate one food item and see whether this particular food item makes your..

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 07:09 PM

Inflammation. This I believe points at gut health. Should also mentioned I took a candida test and it showed I have an acute candida infection but that it haven't affected my immune system at a whole or something. I have been on candida diets and no improvement, doesn't even feel like I get any reactions when trying garlic, oregano oil, GSE etc so probably it is not candida causing my acne. Feel aloe better now that I'm eating carbs again too..

Ffd72922a42e5f5c663d9a189229299f

(139)

on July 09, 2012
at 07:06 PM

Great info thanks! I giras I boule try this as a next step if I don't get on track soon. I could eat different cuts of local lamb like muscle meat, kidney, liver and heart plus organic cucumbers. Then again if my acne is due to hormonal disorder I will break out due to low calories, not good macros etc? Would be interesting to try mind. Whenever I get sick and throw up at night (or just stomach ache) my face looks a lot less inflamed the morning after. Last time I was sick with stomach pain I hardly ate any and my face looked great with no puffiness (looked leaner in face and less

F5a0ddffcf9ef5beca864050f090a790

(15515)

on July 09, 2012
at 07:43 PM

I am sorry, but I don't think you should eat garlic, oregano oil or other things - you don't know how your immune system reacts to them. Just stick with something very very basic JUST TO FIGURE THINGS OUT. And then, when you learn what things get your skin inflamed, avoid them. Make sure to eat raw stuff!!!

0
02e1bb1596633dc689561895d6b5d2b0

on July 29, 2014
at 03:42 AM

Try limiting fructose.

0
90bcfafd2ef73fea5398c483c593349e

on August 12, 2013
at 02:21 AM

Fish fish fish fish fish fish......stop eating fish. All seafood, really. This includes seaweed. As soon as I quit eating fish, my acne went away.

0
8442fae43bdeecec0073f7e8e86aec94

on August 12, 2013
at 12:43 AM

I had this same issue! Major nasty cysts that hurt like hell, took for ever to heal and made me hide out at home! I had a similar diet, eating sprouted brown rice once or twice daily. I thought I was being good, for heaven's sake! Who knew???! As soon as I eliminated ALL GRAINS, all dairy, eggs, even the 'good ones', my skin is clear. I can't even believe it, and neither can my aesthetician (who recommended that I cut out ALL GRAINS, even sprouted/soaked/organic/blah blah). My diet consists of organic fresh whole burdock root tea with half a teaspoon of raw local honey homemade green juice once daily (collards, kale, 1 carrot, one green apple, one lemon, one celery stick, one cucumber), low sugar fruit (blueberries, raspberries blackberries), one or two serving a day, huge super food salads, grass feed beef, organic rooibos chai tea, some occasional soaked almonds for snacks, sparkling water in glass bottles , no microwaved food whatsoever (really not ideal for anyone, but especially not cool if you have acne for god's sake). NO PLASTIC bottled water, either! that was a biggie. I aslo have a great naturopath who monitors my progress and prescribes me nutriceutical supplements. I keep my carbs lower than 115 a day, works for me.

I don't have to spend 100 a month on benzoyl peroxide anymore~ I don't have to take accutane! neener neener neeeeener! I am over the moon, lost 15 lbs! Oh, and didi I mention that I don't have to buy acne medication anymore? Sorry, acne industry! hahaha You just lost another sucker, oops, I meant to say customer.

I hope that this helps someone else!

Good luck everybody. What works for me may not work for anyone else who has various food sensitivities or other issues. A health provider whom you trust and is not solely motivated by profit will be your best friend on this journey. I'm actually glad I had the cysts, because they motivated me get serious about my leaky gut, insulin issues and mineral deficiencies.

0
F79108199eaabcb681f32571c892d096

on February 07, 2013
at 11:58 AM

I was also battling big time

I went back on the pill - and this helped my acne My doctor gave me a cream called Retin A - which i put on the pimples - then moisturise it is very drying so dont use too much Oh another thing - Hydrogen peroxide - on cotton wool on the acne - worked like a dream! I also changed my diet totally - no dairy whatsoever no rice, not even brown

Be careful of Omega 3,6,9 - if its in your food e.g. salmon etc. u dont need to supplement that day - too much omega 3,6,9 can cause breakouts

Drink alot of water

dont touch your face Limit your stress

Good luck - hope it works - if you can - let me know Vanessafarah30@gmail.com

0
74d3afd30ebc0d604d56c6de897bb9a8

(100)

on August 13, 2012
at 07:54 PM

one more comment: I almost never read acne.org, but there is an interesting thread on how a guy Cured his acne. His solution: he took the NOW brand Fiber 3 that has omega 3's in it, and says the second step and most important is PROBIOTICS.

http://www.acne.org/messageboard/index.php/topic/292477-i-found-my-acne-cure/

so...how regular are you? chris kresser says he has yet to see a patient with acne who doesn't have gut issues. do you squat to poop and get everything out? Do you have lots of gas? is your stomach acid what it should be?

Finally, I know it seems like a supplement might help you, but in my (VERY LIMITED) experience the supplements can also harm you. it's a lot of variables to consider. the FCLO might be causing harm, as fermented foods can cause acne flares in some people. acne is really crazy in that I think every person gets acne in their own, weird, individual way. good luck, don't stress (it will be over) and try to have good digestion!

0
0c1b326ffcf37b1174d64bb1db5ac95c

(419)

on August 02, 2012
at 01:35 AM

i had to cut out all nuts and my skin cleared right up. dont know the science behind it, but it worked like a charm for me! i wish you the best of luck!

0
361e96d70d6d3b91d63f6ad975e60ab6

(840)

on August 02, 2012
at 12:16 AM

Aside from the many things mentioned in the above posts (STRESS! SLEEP! very important!) The deal breaker for my acne is sugar. Very basic: I eat some sugar -> I break out. If this was the issue for you, I would recommend cutting out fruit and other sweets. I have sweet potato daily no problemo, but fruit always caused problems.

Hope this helps!

0
A39237551dac75eb36335098b0f5fa61

(525)

on July 11, 2012
at 07:42 AM

Your diet looks pretty good already. Unless you are sensitive to something you eat, I seriously doubt your acne is diet-related. It's possible your acne is related to gut health. But from everything you've tried I get the feeling you've been on a gut healing diet already? It might be wortwhile to introduce some home-made yogurt or kefir into your diet, or some other fermented foods.

Then we have to acknowledge the fact that acne is strongly genetic. There's only so much you can achieve with diet. Seriously. People who are into natural health and different diets tend to always forget or ignore genetics.

The short story is that genes make acne-prone skin far more sensitive to hormones and more prone to inflammation. Even if your hormones are at normal levels they can cause problems in the skin. Diet helps for sure, but in many cases it's not enough to get you completely clear. Long story on what genes do to acne-prone skin is here: http://www.acneeinstein.com/genes-acne/

You can't cure or fix genetic issues on the skin. But you can manage and mitigate them. This is the reason all good acne treatment plans should include some topical treatments. You just can't leave the skin to fend for itself like people with healthy skin can.

Stress is another big issue. I don't know how much your acne bothers you or about your stress levels in general. But given how much effort you are willing to put into solving it, my guess is that it does bother you quite a bit. The problem is that stress from acne can perpetuate it. Chris Kresser also talks about how stress wrecks the gut. So I would seriously consider adding stress management into your daily routine. It can be as simple as this: http://www.donothingfor2minutes.com/

It's my humble opinion that you can make yourself crazy chasing dietary triggers for your acne. And in your situation there's a good possibility you've already eliminated most or all of those.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on July 12, 2012
at 01:30 PM

Though I disagree with the downvote you got, because you really put effort in your answers, and I think that's pretty cool! It's just that, Chris Kresser, genes, gut healing protocol by elimination of foods, ... it's all so old and doesn't work well for many people. Chris Kresser looked promising at first to me, but nothing he said worked for me.

A39237551dac75eb36335098b0f5fa61

(525)

on July 13, 2012
at 02:03 AM

Thanks for your comments Korion. By no means I want to say that you can't do anything about acne. Obviously diet, stress management, gut healing, etc do bring results. And with smart topical treatments one can often completely clear the skin. My point is that people tend to go into these crazy strict diets, diets that cause lot of stress and inconvenience because they believe it's the answer to acne. 95% of the cases it's not. 95% of the cases you are just wasting time and money, and maybe even end up with an eating disorder.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on July 12, 2012
at 01:28 PM

*"There's only so much you can achieve with diet. Seriously. People who are into natural health and different diets tend to always forget or ignore genetics."* I think that's because people don't wanna hear they don't have a choice. Also, it might be possible that genetics are really overrated. Mae wan ho talks about this here http://www.youtube.com/watch?v=t9JIVU5J4TY *"it happens to be very convenient for the ruling classes that at birth, you have the right to rule"* she's pretty awesome.

A39237551dac75eb36335098b0f5fa61

(525)

on July 13, 2012
at 02:11 AM

Let's acknowledge the reality of genetics and act accordingly. I do believe that we will learn more about genes and maybe their role will diminish in the future. And environment, diet and lifestyle do affect gene expression. But to my knowledge there's no way to actually get rid of your genetic disposition to acne.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on August 01, 2012
at 08:34 PM

Yes I know all about wasting money ;) Just a question : you think sugar is a cause of acne? I found out myself that white sugar actually improves my skin, and have heard other people saying the same thing. Fructose seems to have a lot of benefits, like Cliff pointed out http://co2factor.blogspot.be/2012/04/fructose-to-rescue.html

A39237551dac75eb36335098b0f5fa61

(525)

on August 05, 2012
at 06:28 AM

Sugar and carbohydrates in excess can be an issue in acne. There's no denying the fact that insulin and IGF-1 increase sebum production and indirectly also acne. But in the context of healthy carbohydrate metabolism I don't think sugar is that bad. I certainly don't see a point in outright restricting all sugar. People and diet-gurus tend to go to ridiculous extremes in these things.

0
Ffd72922a42e5f5c663d9a189229299f

on July 11, 2012
at 07:10 AM

Would need your help a bit with the fats.

I'm trying to keep PUFA's to a minimum so I have cut out avocados and some fish plus the FCLO, almonds and the occasional brazil nuts.

Feels like I now only have the fat from fatty cuts of Grass Fed Beef and Coconut Oil. What other fats can I have that is acne friendly (anti inflammatory) and low in PUFA's? Feels like I could do with more fat options.

Looked at sausages but guessing they would be highly inflammatory and the ones I had a look at had additives even though organic. Perhaps Bacon as was suggested in this thread?

Also it's hard getting much fats from beef as protein intake raises a lot and I wanna try keep a moderate protein intake for once.

535fafe8afe6923870905c707c4f4454

(720)

on July 11, 2012
at 12:30 PM

Beef fat ie Tallow, Suet, Marrow. Though you will probably say you can't get it in your area, it is well worth the effort.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!