9

votes

Please help me with my Acne - Now Updated

Answered on September 12, 2014
Created September 13, 2011 at 9:41 AM

Hello!

I'm 21 years old male and have suffered from acne since I was 17. I have tried all over the counter prescriptions drugs such as Tetralysal and Accutane et ??c etc. I finished a six months course of Accutane about five months ago. I was breaking out through the whole course but was as good as clear for a month after, though a pimple here and there once every other day. But then after a month acne came back with revenge and I was devastated.

I got in touch with my doctor again, who recommended another course of Tetralysal (which I've been on about four times before with absolutely no results except for the first time). Got pissed off and decided to fix this problem by myself.

I hope you have a few minutes over to help me get my life back on track by curing my acne. I have read much about Paleo lately and have started changing my diet towards it the last month. My skin looks a bit better but still breaking out. Don't know why..often it is like when my skin starting to look really good, bam a couple of pimples arrive like a slap on the face which gets me very depressed. I would like some comments about the stuff I eat today and the suppleaments I'm taking. I know I'm not following paleo strict to it's fullest right now, but thought I would share my diet and see what I'm doing wrong.

Example of what nearly every day look like

Breakfast: Oatmeal made by 60 g oat Lot's of cinnamon 1 apple 1 orange 1 organic medium size egg One handful of walnuts/almonds A few berries (blueberries, raspberries, blackberries) 1 tablespoon of raw organic extra virgin Coconut Oil

Lunch Salmon/Tuna or Cod, Avocado Onions, Spinach, Carrots, Broccoli, A bit of virgin oil, Top with oregano, basil, rosemary, turmeric powder, A few slices of lemon,

Dinner Pretty much the same as lunch

Drinks LOTS of Water, Home made tea made of warm water, turmeric, cinnamo, fresh ginger, rosemary, oregano, basil and lemon, 1 glass of water mixed with a few drops of pure organic lime juice, Green tea Ginger-Lemon twice a day, Panax Korean Ginseng tea twice a day,

Supplymeants: 3 tablespoons daily of Healthforce Vitamineral Green 1 tablespoon of Udo's Choice twice a day, 1 teaspoon of Carlson Fish oil twice a day, 1000mg Vitamin C twice a day, 400iu Jarrow Vitamin E twice a day, 1 capsule of Jarrow B-right complex , 1 capsule of Jarrow Gingko Bilboa, 60 mg Bluebonnet Chelated Zinc (at night), 600 mg Carlson Chelated Magnesium (at night)

To snack on between meals:, Walnuts, Almonds, Avocado, Apples, Oranges, Some raw vegetables,

Doctors don't have the knowledge to help me..so my hope is to you guys on here! I get spots on the lower parts of my cheeks mainly and my forehead looks oily with small pimples occoring. Always had much troubled with acne on chin but that one has got better in the last two months, even though I today woke up with four pimples round the mouth area.

Should I go test my hormonal levels and vitamin levels? I know I'm supplementing a lot..but doing that for a few years ago because I'm desperated to get this fixed. Don't wanna know how much money I've spent on it so far..and it's killing me cos no one seems to be able to help me with my breakouts.

I do regretting getting on Accutane, but I was so happy when I got a bit clear so it had some psychological positive effect due to that. Now I'm more up for it than ever to get this fixed, hence I took the time to write this post and I hope you can point me in the right direction. Just wanted to share..feel better just writing this.

Sorry for my bad english..I live in Denmark so not my primary language this. Also I have started reading Cordains dietary acne book, which seems interesting!

Thanks a lot!

UPDATE

Cheers!

Been a good 10 days now strict. This is what I've been eating

Salmon, Canned Tuna, Cod, Grass Fed Beef, Grass Fed Beef Tenderloin, Vegetables (Cabbage, Broccoli, Swede, Cauliflower, Spinach), Spices (Rosemary, Basil, Oregano, Ginger, Garlic, Turmeric), Onions, Coconut Oil (1-3 tablespoons a day),

I have cut out fruits (except lemons), nuts, seeds, grains, eggs, starches, alcohol.

Drinks:, WATER WATER WATER, Vitamineral Green 3 times a day, Yogi Skin Detox tea 3 times a day, Water, Hot Lemon Water, Home made tea of different spices,

Daily Supplements:,

Fish Oil Nordic Naturals, 2 teaspoons a day (~3,4 g), Carlson Vitamin D3 4000iu, Carlson Vitamin K2 5mg, Jarrow Vitamin E 400iu, Jarrow B Complex , Carlson Magnesium 600 mg at night, Bluebonnet Zinc 60mg at night,

Doing pretty well so far, had a few breakouts since starting but I think it's going in the right direction! First few days I had many eggs and ate regular meat and my face started looking worse so I've dropped the eggs just for now to experiment and switched to grass fed meat (it says it's made in Brazil but that's the only grass fed meat I can find over here)

My concerns are if my ratio of Omega 3/6 is out of order, as I'm eating salmon pretty much daily plus taking fish oil as you can see above.

An average day can look like this:

Breakfast:

200g Salmon, A big bowl of fresh different vegetables, 1 tablespoon Coconut Oil, 1 teaspoon Fish Oil (1,7g Omega 3)

Snack: 150 g Tuna, Vegetables

Lunch: 300g Grass Fed beef cooked in coconut oil, A big bowl of fresh different vegetables,

Snack: Vegetables and probably some left overs from meat, fish,

Dinner: 300g Salmon/Beef, A big bowl of fresh different vegetables, 1 tablespoon coconut oil 1 teaspoon Fish Oil (1,7g Omega 3)

My face is getting kinda dry, it's getting colder outside. Hope I can get it all smooth with the diet. I would like recommendations on more things to eat, like vegetables I haven't thought of using and other things I might be doing wrong. I don't wanna loose weight, quite the opposite actually as I'm 6,2ft tall and weight 75 kg (I have lost 7-8 kg since july due to acne diets, but now it's time to get back on track with a solid diet). One thing I've noticed in the last few months is that nowadays my chin is pretty much clear except one or two pimples there a week or so (an area where I would get a couple everyday before, and around my mouth). Instead I'm breaking out more on my cheeks (not the area closest to the nose though thankfully) and forehead (which started getting really oily two months ago with breakouts, this was at the same time I got a cold which held for over a month).

Please give me some input and recommendations. Be kind, I'm new when it comes to Paleo. Thanks.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 07, 2013
at 01:28 AM

Fantastic tips on things I can eat! My dairy intake is zero! Regarding the fish oil, it's 1600mg Omega 3 in one teaspoon of the brand I'm taking. Can I do scrambled eggs in the saucepan cooking with coconut oil?

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on July 24, 2013
at 11:20 PM

Salmon, beef AND tuna all in one day? Just an idea, but maybe limit to one fish item/day, throw in some lamb and cut out the snacks. Sorry this isn't helpful for acne but just a general diet recommendation =)

93b5fc3a75c76817eed3f43831471cec

(140)

on January 18, 2012
at 01:59 PM

Another alternative to oatmeal is to make a sort of custard, with eggs and cream if you do dairy, coconut milk if you don't. Warming, creamy and fat-loaded!

F0e558010a2ecb31fa37b7c491596b8e

(3850)

on January 17, 2012
at 06:09 PM

Based on your original post, talking about your previous acne treatments, including long-term antibiotic use, I would suspect that your guts have sustained a lot of damage. Check out other posts here about leaky gut and naturally fermented foods. Fixing leaky gut takes a while, but there are ways to help it along. And I suspect that a healty digestive system will lead to healthy skin.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 27, 2011
at 06:58 AM

Thanks cliff I appreciate it! I had calf liver last night, and I just can't eat it. So dissapointed that I can cope with the taste. Plus Well guess I will have to stick to sweet potatoes and supply with Vitamin A from Carlson capsules, and take Cod Liver Oii! I feel like I'm on the right track now. Had some Sweet potatoes yesterday and a couple of berries and I felt a bit better. Skin looks a little little bit better today. I have upped the calories too.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 27, 2011
at 06:54 AM

Very interesting. I always think my skin looks better when I have slept good. I think I would need to improve my sleep, sometimes I find it hard to fall asleep and usually have to get up in the middle of night to take a pee. I take Magnesium + Zinc 30 min before bed. It helps a bit and I get clearer dreams but want to sleep better. Like some people who just can go to bed, fall asleep right away and sleep 8-10 hours if they haven't set the alarm.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 26, 2011
at 11:25 PM

1lb a week should be sufficient for most or 300g plus a little bit of CLO would work.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 26, 2011
at 11:23 PM

It sounds like an ok hypothesis but it personally doesn't work for me. When I had chronic acne I was always in the sun and got 8-9hrs sleep every night. I even thought maybe the sun was causing my acne at one point. Maybe it will work for some people though?

0c2fc15b98c9e5fb93ca176a418e96e9

on September 26, 2011
at 03:20 PM

I just bought 300g raw Calfs Liver. Let's say I eat that amount for a meal (I will cook it before eating) once a week. Would that be enough Vitamin A for the whole week? Just looked at some figures and it is insanly rich in Vitamin A!

0c2fc15b98c9e5fb93ca176a418e96e9

on September 26, 2011
at 07:33 AM

Any tips on safe starches to eat? Deffo looking into Copper and Selenium rich foods.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 26, 2011
at 07:27 AM

Thanks, very helpful this mind! I find my problem is I avoid certain foods which I suspect may not be good for my acne prone skin, but doesn't replace them with something. I'm gonna try and find out which vitamins and minerals I'm not getting enough of. Sometimes I feel rather tired despite getting enough sleep and I've got some mood swings. Low sex drive too. Do you recommend me to take Cod Liver Oil and a Vitamin A sup? Or Cod Liver Oil + eating Liver once a week? This one maybe? http://www.iherb.com/Carlson-Labs-Vitamin-A-10-000-IU-250-Softgels/9363?at=0

26b7615ef542394102785a67a2786867

(7967)

on September 25, 2011
at 08:02 PM

I agree with cliff and Korion. More calories, safe starch, fat soluble vitamins, and zinc, dude.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 25, 2011
at 02:20 PM

The most important part to minimize your acne = more nutritionally dense food (offal, seafood > muscle meat > vegetables > nuts > fruit), and reducing antinutrients by eating no nuts, no nightshades (no egg whites?), but most of all no wheat. There are also a lot of neat little tricks like apple cider vinegar, coconut oil, supplementation, grapefruit seed extract, ... that will help you clear your skin.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 25, 2011
at 02:16 PM

This time I gotta agree with cliff. You removed the right things from your diet, but you gotta eat a lot to get everything you need. I personally eat something like 3000kcals a day and I'm sedentary. I didn't gain any weight though. Supplement cod liver oil and iodine or eat sea food and organ meats. Eat gelatin too (supplementation or bone broths). I've yet to experiment with sea food and offal myself, but I think it can only help.

Fa9f340eddbad9a544184c688fa4dcdd

(6433)

on September 25, 2011
at 01:44 PM

Hi highflyingbird, I just edited the OP to make things clearer so that people don't get lost in this rather long thread.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 25, 2011
at 12:52 PM

In my expierence I get acne because I'm not getting adequate nutrition, as long as I got those bases covered I can eat whatever I want. Even milk which used to give me huge puss filled inflamed acne.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 25, 2011
at 12:50 PM

selenium and possibly zinc(you want ~40-50mg of zinc from food and supps but you also want to make sure you get enough copper which you aren't currently, at least 2-5mg of copper from food and supps)

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 25, 2011
at 12:48 PM

You aren't getting enough vit A, you need liver or cod liver oil. Your current diet is ~1500 cals and deficient in a ton of micro-nutrients. You get too much omega 3, your o3/06 ratio is around 7/1 or more. I hate to say it but you took all the bad advice, restricting like your doing will only makes things worse in the long run in my experience. Your best bet in my opinion(I'm 23 6'2" 175 and have dealt with chronic acne ever since I started trying to be "healthy") would be to do normal moderate carb paleo, make sure your getting adequate micronutrients, supp A, D, K, Iodine....

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on September 14, 2011
at 01:20 PM

Thanks cliff. I choose eggs and butter FTW

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on September 14, 2011
at 12:54 PM

I just thought of something else, if it is a warm belly you are looking for how about some broth in the am? even if it is just a 1/2 c. IT will have some of the minerals and vitamins you may be missing as well.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on September 14, 2011
at 12:47 PM

I use to love oatmeal but after stopping I realzied what I really liked besides the sugar/cinnamon on top was that warm belly relaxed feeling I had. try cooking sausage (browned and crumbled) then throw some in your eggs 3 in the morning as this will make for a larger meal or kerry gold butter melted and or coconut oil, throw in a handful of spinach and wilt then add 3 eggs, garlic powder, a dash of salt and scramble. YUM! but in order for me not to get sick of eggs every morning I some times only eat left over protien from the night before and some bacon or pork patty.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 14, 2011
at 12:11 PM

Animal fats especially dairy have K2 but I don't know if there reliable sources for most people, supplements probably best(make sure its mk-4). Vit D you can get from the sun or fatty fish. Vit A you can get from cod liver oil, eggs and butter.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on September 14, 2011
at 11:58 AM

What are some good food sources of k2, d, and vit a besides liver though?

26b7615ef542394102785a67a2786867

(7967)

on September 13, 2011
at 06:56 PM

Good luck! I can't tell you how wonderful it is to have clear, beautiful skin for the first time in a decade, with no medications, topical treatments, or stress. I hope you get there too. :)

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:55 PM

I will cut down the running to three times a week and then take walks instead the other days. Plus getting back to the gym eventually when I feel I've got a lot of energy for it!

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:54 PM

I love this site! I really feel like people know what they are talking about here. It's not like other acne pages where most people don't have a clue with diet related acne questions. I have learned that acne needs to be treated from the inside. Let's say I take 3 teaspoons of Fish Oil (1600mg omega 3 per teaspoon), then take one tablespoon daily of Coconut Oil and Olive Oil. Then some salmon, avocado, tuna, beef spread over the week plus eggs. Should I be concerned about my omega 3/6 ratio then? I don't really know how to calculate it. I eat a lot of salmon.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:50 PM

Thank you! cutting the oatmeal starting tomorrow. Cant't believe I'm quitting that one as it's been my breakfast for serveral years and I love it! But I'll find some new foods to eat instead! Maybe a bit of salmon with avocado and egg. Sounds delicious.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:45 PM

Very intresting, thank you both! I'll begin taking Vitamin K2 and Vitamin D (not much sunlight over here). Still unsure regarding the eggs - how many I should eat. Someone mentioned they don't eat the egg whites - is there a reason for it? My fridge is loaded now with vegetables after been out shopping, and bought some beef, chicken, salmon, tuna and organic eggs.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:41 PM

Thanks for the input, I will try switching to Cod liver oil and Krill Oil and see which one works best for me!

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:40 PM

Great! I'm so up for it now. Just had a huge beef which I cooked in Coconut Oil and it tasted so good. Been eating only fish for a month or so. I have ordered Carlsons Vitamin D and Vitamin K2 to throw into the mix and see if there's any improvements from there! Will skip the nuts a month beginning tomorrow...also no fruits for a few weeks to see how that goes. I'm unsure about how many eggs I should consuming. Some say eat as many as you want and others saying (like Cordain in his diet for acne e-book) limit egg consumption to 6 per week.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 02:32 PM

Wait, didn't you say no food triggered your acne? But you're of course right : I'm generalizing my own success. I'm not the only one who had success with that diet, though. Tons of people stopped getting acne by eating like that. They often think it's because of candida, I honestly don't care what the reason is, it works for lots of us, and that's the only important thing.

77877f762c40637911396daa19b53094

(78467)

on September 13, 2011
at 01:38 PM

How about you cut out the running? It is too much.

9d43f6873107e17ca4d1a5055aa7a2ad

on September 13, 2011
at 01:18 PM

WTF highflyingbird, it's totally rude to downvote people who are honestly answering YOUR question just because you love oatmeal so much. A lot of people are speaking from experience.

2507b557331c8a674bc81197531e609a

(4994)

on September 13, 2011
at 01:17 PM

You are more than welcome highflyingbird. With the whole breakfast thing, you need to get your head around eating things other than what is considered "breakfast food" I'll often have what is considered as a dinner by most people's standards for breakfast, great way to start the day! To coin a popular phrase "Just eat real food" :D

2507b557331c8a674bc81197531e609a

(4994)

on September 13, 2011
at 01:15 PM

I hardly think limiting nuts and cutting out oatmeal is orthorexic, it could easily be the food that's the problem!!!

2507b557331c8a674bc81197531e609a

(4994)

on September 13, 2011
at 01:12 PM

We clearly have an oatmeal fan in the house with the down scoring!!

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 13, 2011
at 11:54 AM

Are fine according to who? Eggs used to be a trigger food for me. Its your diet so it must be good? lol?

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:46 AM

I'm not telling anyone to remove every food. I'm telling him to remove all the foods that cause harm. Meat, coconut oil, avocados, eggs, vegetables, non-heated olive oil, ... are totally fine. That's my diet right there.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 13, 2011
at 11:31 AM

You can remove every food from your diet but you aren't solving the actual problem.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 13, 2011
at 11:29 AM

Nuts and bread used to give me acne too.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:19 AM

Eat 4 hardboiled eggs for breakfast for example. Don't worry about things as "how many eggs", just be sure you're not eating way too much protein or way too much carbs, and be sure to eat enough fat. I totally agree with what Seaburgers said, sunlight is great and dairy is hell. Some people do tolerate dairy though.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:16 AM

I'm probably gonna supplement vitamin k2 myself too, seems like a good idea. I wonder who the heck is downvoting here btw. When I eat nuts or bread, I do get acne. So I don't totally agree with your statement that food isn't the problem. It all depends why you have acne : if it's stress, food doesn't matter, but if it's auto-immune or digestion it's way harder to solve.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:07 AM

The thing about acne is : there is not ONE solution, nor is their only ONE cause : it's a mix of all types of things you're doing wrong in your life. By making more and more smart changes you'll see your skin improve more and more. Learn, that's the only way. I don't know if you like the taste of meat, eggs and healthy fats, but I really hope you do cause those help the skin the most. Just be sure to avoid as much phytates as you can by removing grains, seeds and nuts. Those are the biggest problems for acne. After that, reduce omega 6 and increase omega 3 to obtain an ideal ratio.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:04 AM

Also watch out with shaving, but normally your facial hair should grow less fast if you eat less carbs (I haven't shave in 3 months and I used to shave every day). I don't know about Udo's choice, but a great place to get supplements is http://iherb.com A probiotic can always help, but I don't have a lot of experience with them.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:02 AM

Try to up your intake of coconut oil gradually until you reach 6tbsp a day (for some people it's hard, but I'm now eating more than 10tbsp a day). The less fruit the better, you could eat berries but it won't help anything. Running isn't that important but it can only do you good (don't do too much cardio though). Vegetables are unlimited, but pick the right vegetables with the smalles amount of carbs. Weight lifting increases stress, so don't do too much of it and sleep a lot to reduce stress. Change your pillow case every night (if that's possible) and make sure your room is totally dark.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 10:27 AM

Thanks so much for answering. Ohh cutting the oatmeal and the nuts will be the most difficult thing to do. I have eaten it for breakfast every single day for serveral years. Any recommendations on good breakfast alternatives for acne prone skin? Will look into Vit D3 as there's not much sunlight in Denmark this time of the year! How many eggs should I consume daily? I've lost some weight since changing my diet and is 6,2 ft so don't want to loose more weight. Must find something to snack on between meals instead of nuts and fruit. Any tips?

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 10:23 AM

Wow, great information! Sounds like I did the right thing posting here, I'm already excited to begin trying some of your recommendations. How much coconut oil do you recommend me to eat daily? Should I exclude all fruits - including berries? I go out running 4 times a week 40 min each time - is carbohydrates from vegetables enough? Also I will begin weight lifting this week after a three months stay away from the gym (due to acne, but ate more grains then so could have been that, I like working out! What about Udo's Choice? http://www.udoschoice.co.uk/udos_oil_ingredients THANK YOU!

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18 Answers

6
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 13, 2011
at 11:07 AM

Others are telling you its from the food and in my experience the food just exacerbates it but doesn't actually cause the acne.

In my experience supplementing with the fat soluble vitamins(A, D, K2) and zinc have cured my acne(no matter what food I eat) but the biggest help by far has been supplementing retinol(vit a) at ~10k iu daily. If you haven't eaten liver in awhile loading with 20-30k iu daily Vit a for a couple days might not be a bad idea

If I were you I would try the supplements first for at least a week or 2 if you get no results then start eliminating foods. No reason to go all orthorexic just yet :)

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 13, 2011
at 11:29 AM

Nuts and bread used to give me acne too.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:45 PM

Very intresting, thank you both! I'll begin taking Vitamin K2 and Vitamin D (not much sunlight over here). Still unsure regarding the eggs - how many I should eat. Someone mentioned they don't eat the egg whites - is there a reason for it? My fridge is loaded now with vegetables after been out shopping, and bought some beef, chicken, salmon, tuna and organic eggs.

2507b557331c8a674bc81197531e609a

(4994)

on September 13, 2011
at 01:15 PM

I hardly think limiting nuts and cutting out oatmeal is orthorexic, it could easily be the food that's the problem!!!

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 02:32 PM

Wait, didn't you say no food triggered your acne? But you're of course right : I'm generalizing my own success. I'm not the only one who had success with that diet, though. Tons of people stopped getting acne by eating like that. They often think it's because of candida, I honestly don't care what the reason is, it works for lots of us, and that's the only important thing.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on September 14, 2011
at 11:58 AM

What are some good food sources of k2, d, and vit a besides liver though?

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:16 AM

I'm probably gonna supplement vitamin k2 myself too, seems like a good idea. I wonder who the heck is downvoting here btw. When I eat nuts or bread, I do get acne. So I don't totally agree with your statement that food isn't the problem. It all depends why you have acne : if it's stress, food doesn't matter, but if it's auto-immune or digestion it's way harder to solve.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on September 14, 2011
at 01:20 PM

Thanks cliff. I choose eggs and butter FTW

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 13, 2011
at 11:31 AM

You can remove every food from your diet but you aren't solving the actual problem.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 14, 2011
at 12:11 PM

Animal fats especially dairy have K2 but I don't know if there reliable sources for most people, supplements probably best(make sure its mk-4). Vit D you can get from the sun or fatty fish. Vit A you can get from cod liver oil, eggs and butter.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 13, 2011
at 11:54 AM

Are fine according to who? Eggs used to be a trigger food for me. Its your diet so it must be good? lol?

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:46 AM

I'm not telling anyone to remove every food. I'm telling him to remove all the foods that cause harm. Meat, coconut oil, avocados, eggs, vegetables, non-heated olive oil, ... are totally fine. That's my diet right there.

6
B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 09:54 AM

First of all : stop thinking about it. Do fun things, do what you like. You gotta get rid of that fear for your acne. Don't be afraid, you'll have good skin soon, it's just a matter of experimenting.

I had some acne too, months ago, but right now I don't even think about it more as I only get "occasional pimples", and those aren't annoying at all, they usually tell me what I'm doing wrong in my diet.

I don't like your diet : nuts are bad for acne, fruit too, and your lack of meat is disturbing. You'll have to eat way less carbs and way more meat. Eat only eggs, meat, fish and vegetables until your acne is completely gone (it can take months).

Most of all : EAT COCONUT OIL!!!! It helped me tremendously. You can also use apple cider vinegar on your skin, or aloe vera.

Stop washing your face, and preferably your body too. There's no need to wash it.

Last thing : supplement. Experiment with your body and see what works and what doesn't. The most important supps will be cod liver oil, vitamin D, vitamin C, vitamin A (or eat liver) , magnesium citrate and maybe zinc, but I don't think zinc is necessary if you eat enough meat and no crap.

Be sure to eat enough fat. The more healthy fats, the better for your skin. Just don't overdo on avocados, olives or butter (try to get your omega 3 intake right). There's a lot of information here. And maybe use natural anti-fungals like coconut oil, oregano oil, clove oil, grapefruit seed extract, ... to speed up some things.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 10:23 AM

Wow, great information! Sounds like I did the right thing posting here, I'm already excited to begin trying some of your recommendations. How much coconut oil do you recommend me to eat daily? Should I exclude all fruits - including berries? I go out running 4 times a week 40 min each time - is carbohydrates from vegetables enough? Also I will begin weight lifting this week after a three months stay away from the gym (due to acne, but ate more grains then so could have been that, I like working out! What about Udo's Choice? http://www.udoschoice.co.uk/udos_oil_ingredients THANK YOU!

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:02 AM

Try to up your intake of coconut oil gradually until you reach 6tbsp a day (for some people it's hard, but I'm now eating more than 10tbsp a day). The less fruit the better, you could eat berries but it won't help anything. Running isn't that important but it can only do you good (don't do too much cardio though). Vegetables are unlimited, but pick the right vegetables with the smalles amount of carbs. Weight lifting increases stress, so don't do too much of it and sleep a lot to reduce stress. Change your pillow case every night (if that's possible) and make sure your room is totally dark.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:55 PM

I will cut down the running to three times a week and then take walks instead the other days. Plus getting back to the gym eventually when I feel I've got a lot of energy for it!

77877f762c40637911396daa19b53094

(78467)

on September 13, 2011
at 01:38 PM

How about you cut out the running? It is too much.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:54 PM

I love this site! I really feel like people know what they are talking about here. It's not like other acne pages where most people don't have a clue with diet related acne questions. I have learned that acne needs to be treated from the inside. Let's say I take 3 teaspoons of Fish Oil (1600mg omega 3 per teaspoon), then take one tablespoon daily of Coconut Oil and Olive Oil. Then some salmon, avocado, tuna, beef spread over the week plus eggs. Should I be concerned about my omega 3/6 ratio then? I don't really know how to calculate it. I eat a lot of salmon.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:07 AM

The thing about acne is : there is not ONE solution, nor is their only ONE cause : it's a mix of all types of things you're doing wrong in your life. By making more and more smart changes you'll see your skin improve more and more. Learn, that's the only way. I don't know if you like the taste of meat, eggs and healthy fats, but I really hope you do cause those help the skin the most. Just be sure to avoid as much phytates as you can by removing grains, seeds and nuts. Those are the biggest problems for acne. After that, reduce omega 6 and increase omega 3 to obtain an ideal ratio.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:04 AM

Also watch out with shaving, but normally your facial hair should grow less fast if you eat less carbs (I haven't shave in 3 months and I used to shave every day). I don't know about Udo's choice, but a great place to get supplements is http://iherb.com A probiotic can always help, but I don't have a lot of experience with them.

3
26b7615ef542394102785a67a2786867

on September 13, 2011
at 01:38 PM

IME my acne was pretty much entirely due to my diet, which was very similar to yours right before I went primal, highflyingbird. Vegetarian, lots of nuts, lots of fruit. Tailor made for my skin to be miserable, now I know. But it's not just a matter of eating things which might cause skin inflammation, it's also a matter of not eating the foods containing the nutrients (and saturated fat, IMO) that support healthy skin.

I cured my acne by eating paleo, only supplements were D in the winter and 50mg of zinc 2-4 times per week. I am not the biggest fan of supplementing, much less with fat soluble vitamins. But my daily diet is very high in all the nutrients important for skin health that cliff mentioned in his post.

I eat lots of dairy fat (butter, heavy cream), red meat (lamb and beef), seafood, eggs, green veg, tubers, and white rice. I eat comparatively little (but still enjoy) liver, other meats (pork, chicken etc), hard cheese (which is a great source of K2), nuts, seeds, fruit, milk chocolate, and ice cream.

Grains and most fruits will trigger my skin issues. I had eczema and always got a lot of other rashes, as well as having had acne since my early teens. These days when I 'cheat' I don't usually get a pimple, but I will get an eczema flare that can last for weeks.

Solid dairy products used to be an acne trigger for me, before paleo and during the first year before my skin cleared up completely. That is not the case any more - thank god, because I just got a job at a cheese counter!

26b7615ef542394102785a67a2786867

(7967)

on September 13, 2011
at 06:56 PM

Good luck! I can't tell you how wonderful it is to have clear, beautiful skin for the first time in a decade, with no medications, topical treatments, or stress. I hope you get there too. :)

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:40 PM

Great! I'm so up for it now. Just had a huge beef which I cooked in Coconut Oil and it tasted so good. Been eating only fish for a month or so. I have ordered Carlsons Vitamin D and Vitamin K2 to throw into the mix and see if there's any improvements from there! Will skip the nuts a month beginning tomorrow...also no fruits for a few weeks to see how that goes. I'm unsure about how many eggs I should consuming. Some say eat as many as you want and others saying (like Cordain in his diet for acne e-book) limit egg consumption to 6 per week.

3
2507b557331c8a674bc81197531e609a

(4994)

on September 13, 2011
at 09:55 AM

Cut the oatmeal.... inflammatory grains. Go easy on the nuts, excess omega 6 is also inflammatory. Get as much sunlight as you possibly can, failing that supplement with Vit D3 or even a coupe of minutes on a sun bed every other day, also add into your diet some ruminant animals (cows, sheep) to mix it up a bit. It seems like you already do but stay the hell away from dairy, if I even only have cream in my coffee I get spots over the next few days guranteed! Good luck :)

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 10:27 AM

Thanks so much for answering. Ohh cutting the oatmeal and the nuts will be the most difficult thing to do. I have eaten it for breakfast every single day for serveral years. Any recommendations on good breakfast alternatives for acne prone skin? Will look into Vit D3 as there's not much sunlight in Denmark this time of the year! How many eggs should I consume daily? I've lost some weight since changing my diet and is 6,2 ft so don't want to loose more weight. Must find something to snack on between meals instead of nuts and fruit. Any tips?

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:50 PM

Thank you! cutting the oatmeal starting tomorrow. Cant't believe I'm quitting that one as it's been my breakfast for serveral years and I love it! But I'll find some new foods to eat instead! Maybe a bit of salmon with avocado and egg. Sounds delicious.

2507b557331c8a674bc81197531e609a

(4994)

on September 13, 2011
at 01:12 PM

We clearly have an oatmeal fan in the house with the down scoring!!

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 13, 2011
at 11:19 AM

Eat 4 hardboiled eggs for breakfast for example. Don't worry about things as "how many eggs", just be sure you're not eating way too much protein or way too much carbs, and be sure to eat enough fat. I totally agree with what Seaburgers said, sunlight is great and dairy is hell. Some people do tolerate dairy though.

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on September 14, 2011
at 12:47 PM

I use to love oatmeal but after stopping I realzied what I really liked besides the sugar/cinnamon on top was that warm belly relaxed feeling I had. try cooking sausage (browned and crumbled) then throw some in your eggs 3 in the morning as this will make for a larger meal or kerry gold butter melted and or coconut oil, throw in a handful of spinach and wilt then add 3 eggs, garlic powder, a dash of salt and scramble. YUM! but in order for me not to get sick of eggs every morning I some times only eat left over protien from the night before and some bacon or pork patty.

2507b557331c8a674bc81197531e609a

(4994)

on September 13, 2011
at 01:17 PM

You are more than welcome highflyingbird. With the whole breakfast thing, you need to get your head around eating things other than what is considered "breakfast food" I'll often have what is considered as a dinner by most people's standards for breakfast, great way to start the day! To coin a popular phrase "Just eat real food" :D

Ab19df3ededa28f7bf7daeba8435b205

(1471)

on September 14, 2011
at 12:54 PM

I just thought of something else, if it is a warm belly you are looking for how about some broth in the am? even if it is just a 1/2 c. IT will have some of the minerals and vitamins you may be missing as well.

93b5fc3a75c76817eed3f43831471cec

(140)

on January 18, 2012
at 01:59 PM

Another alternative to oatmeal is to make a sort of custard, with eggs and cream if you do dairy, coconut milk if you don't. Warming, creamy and fat-loaded!

2
Fa9f340eddbad9a544184c688fa4dcdd

(6433)

on September 14, 2011
at 12:11 AM

Hi highflyingbird, there's lots of great advice on this thread, but you still seem a little confused about omega 6/3 ratios, so I thought that I'd offer you a practical guide.

Total polyunsaturated fat (to which group all omegas belong) should not exceed 4% of calories. Within this, the omega ratios with which we have evolved range from 1:1 (amongst the Inuit) to 1:4 in favour of omega 6, although some feel that 1:1 is neither realistic nor optimal.

So, if your diet follows the hypothetical standard of 2,000 calories per day, you can take in 80 calories worth of total polyunsaturated fat. This is equivalent to 8.8g of liquid fat. With a ratio of 1:4, you can consume up to 7.04g of omega 6, but will need to supplement 1.76g of omega 3 to balance this. However, remember that 1.76g refers to EPA/DHA, and not the overall amount of liquid supplement.

My advice would be to avoid pork and poultry (10-20% omega 6) and to focus on grass-fed ruminant flesh as a fat/protein source (2-3% omega 6), as well as fish/shellfish.

An average-sized egg can contain between 0.3-0.6g omega 6, depending on the hen's diet, so try to find pastured eggs as they will naturally contain less omega 6.

Also you might want to cut back on the olive oil, as it can contain up to 24% omega 6 fats, depending on the variety. Consider replacing it with coconut oil (1.9% omega 6), which also has additional benefits for someone dealing with acne e.g. caprylic acid.

I hope this helps - just by having the right information you???ve won half the battle. Your base diet is pretty clean already, so I???m sure that with the right tweaks your system is ready to start functioning as it should.

2
79fc447191de75e7c178951594a43f13

(448)

on September 13, 2011
at 08:25 PM

"60 mg Bluebonnet Chelated Zinc (at night)"

Long term supplementation of zinc at this level might lead to copper deficiency which can lead to dementia. Either add in a copper supplement or decrease the dose.

Drop the oatmeal and the fruit because they could be spiking your blood sugar. Drop the nuts and the avocado because of excess omega 6 concerns. Scale back on the olive oil and substitute extra virgin or refined coconut oil because of omega 6.

Add in salt. Salt helps to reduce stress hormones.

Spices are highly allergenic. I don't know of anyone reporting that a spice causes acne, but you seem to be using lots of spices. It is possible that a spice could cause acne. I suggest to drop the spices for a while.

You seem to be getting a lot of your dietary fat from olive oil. I suggest eating beef so you get the fat you need from beef fat.

Lastly, keep a journal of food intake and acne symptoms so you can correlate the two.

2
74049bf4ee9791d1ed105276bd80177c

on September 13, 2011
at 10:54 AM

Yes I agree witht the other posters. NO oatmeal and way too many nuts. Also the sugar in the fruit isn't good for you right now until you get this under control. Eggs! If possible organic free range. And if they seem expensive you have to think about it like this- what other protein source gives you so much punch - say a dozen of eggs gives you 6 servings of protein for about $4.00. That's 2 eggs a meal. As a guy. I'd eat 3 - 4 eggs every day. Scrambled, over easy, hardboiled, poached with some bacon or sausage. Pork or turkey variety. And you must completely avoild dairy as well. I just got my acne outbreaks under control 2 years back by eliminating dairy. And I'm in my late 30s. Increase your fish oil as well. I'm not sure how much is in a tsp i take 3000mg a day. A sample day for you: Breakfast: eggs and meat; maybe with some avocado, guac, kimchi Lunch: salmon, sardines, meat, or poultry with tons of veggies broccoli, squash, onions, peppers saut??ed in evoo or coconut oil or a big salad Dinner: like lunch or plan out yummy dinners like short ribs, pork roast ( you could have for lunch later in the week) grilled chicken, turkey burgers with caramelized onions, roasted chicken thighs and summer squash; mahi mahi, etc. Kale is a wonderful nutrient dense veggie too. My grandmother called all those bitter greens blood purifiers!

0c2fc15b98c9e5fb93ca176a418e96e9

on September 07, 2013
at 01:28 AM

Fantastic tips on things I can eat! My dairy intake is zero! Regarding the fish oil, it's 1600mg Omega 3 in one teaspoon of the brand I'm taking. Can I do scrambled eggs in the saucepan cooking with coconut oil?

1
Ef2f6c723983d7fe7a06bd57af6adeed

(1725)

on September 13, 2011
at 11:02 PM

After a shower when your pores on your face open up, rub some organic lemon juice on your acne. It works like a cleanser and way better for you! Then rinse your face with cold water to close the pores.

If not after a shower, try doing it before you go to bed. Just wash your face with warm/hot water, then apply the lemon juice.

Let me know if it helps!

1
0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 07:05 PM

I've ditched Udo's Choice now as it contains Soy Lehctin and Wheat/Oat oil which might not be the best option for me with acne?

These are the oils I will be using

Fish Oil (1 teaspoon is 1600mg Omega 3) Organic Extra Virgin Olive Oil Organic raw Coconut Oil

Thoughts on this?

Dropping grain, nuts, fruits (til I'm clear and then I hope to experiment with it, same with some nuts), dairy etc etc.

Will be eating Lean meats (Beef, Pork etc), Vegetables, Fish (Salmon, Tuna, Cod etc). Still not sure whether or not to consume eggs. Different opinions on that last one.

1
41dfb1a4fecb38d24075ff52f13ccb28

on September 13, 2011
at 01:26 PM

For what it's worth, fish oil gives me acne while krill oil does not. If it were me, I'd eliminate the fish oil and see if there is any improvement. If you see an improvement, then I'd stay away from the fish oil.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 13, 2011
at 06:41 PM

Thanks for the input, I will try switching to Cod liver oil and Krill Oil and see which one works best for me!

0
A55424fd4be1d5e79debbabca1c70f6e

on July 24, 2013
at 11:08 PM

If you think you have gut issues (and I suspect you do) I would not try to self-treat the candida or possible SIBO/leaky gut. I would work with a knowledgeable practitioner. You could have parasites, fungus, bacterial overgrowth from your courses of antibiotics. Find a good holistic Dr.. Don't self treat. You could make things worse.

Realized this is an old post. Wish it was updated!!

0
9f41edc1f3d0946e6a848de6172b7208

on August 10, 2012
at 08:10 AM

i know this is a diet/nutrition based website, but since we're dealing with acne, i'm surprised nobody's mentioned the pillowcase thing.

basically the theory goes, that even if you wash your face everyday, when you lie down to sleep, you're transferring the same old pimple causing bacteria from your pillowcase back onto your face, thus dooming the cycle to repeat itself.

what you can do to interrupt this cycle is either change your pillowcase every night, or lay a fresh clean towel over it before you sleep every night. this prevents the bacteria from re-seeding itself.

personally i have had more success with this method than with dietary changes (although i stick with paleo for the other benefits)

0
D05f3050dc3d973b8b81a876202fa99a

(1533)

on January 18, 2012
at 01:32 PM

got a bit curious about this I wrote above, can anyone shed a light on this?

One strange thing I've experienced and noticed is when I get sick and throw up - face and acne looks better the next day. It's almost like the irritation has decreased, looking more pale which makes the acne and scars less noticable. Is this related to gut health or and why does this happend?

0
D05f3050dc3d973b8b81a876202fa99a

(1533)

on January 17, 2012
at 05:46 PM

Original poster here.

I'm still breaking out and it's mainly lower cheeks, jawline and forehead. Not breaking out as much as before but it's annoying that I still do.

I've eaten mainly fish (salmon, cod, mackarel, tuna), beef, coconut oil, vegetables, onions.

Sometimes pork, olive oil and I lately reinforced eggs and they seem to be OK for me (5 a day)

No dairy, grains, nuts, sugar, fruits, nightshades, starches

maybe 1-2 times every month I've cheated (normally when eating out or at someone elses place)

Supplementing everyday with Magnesium, Zinc, Vitamin K2, Vitamin D, Vitamin A, Nutritonal Yeast Flakes, Niacin and Candex (As I suspect I have candida, but not sure if it's this causing acne or not; http://paleohacks.com/questions/82919/candida-saliva-test#axzz1jjnuwk70)

I drink lots of water.

Had acne for nearly six years now...I don't breakout on my chin anymore (or very rarely), don't know why this is. Positive for sure but I'm pretty sure you can read a lot why you breakout in different areas on your face.

Any suggestions?

0
026dde5c5ed48e30d006ac075410871e

(288)

on September 26, 2011
at 08:35 PM

Just for a completely different approach: A Zinc-less Zinc Regimen

The OP found that by fixing his sleep, his acne dramatically improved even when he continued to eat "triggering" foods (soda, grains, etc). His hypothesis is that correct amounts of melatonin + zinc = zinc superoxide dismutase, which is an anti-oxidant that may stop superoxide anions from triggering P. acnes bacteria on the skin to produce pimples.

He now attempts to regulates melatonin by sleeping 8+ hours in a dark room AND getting exposed to sufficient bright light during the day (to suppress daytime melatonin production). I believe he initially spent 10 hours outside and was experimenting with a lower dose of indoor full-spectrum lights and midday walks.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 26, 2011
at 11:23 PM

It sounds like an ok hypothesis but it personally doesn't work for me. When I had chronic acne I was always in the sun and got 8-9hrs sleep every night. I even thought maybe the sun was causing my acne at one point. Maybe it will work for some people though?

0c2fc15b98c9e5fb93ca176a418e96e9

on September 27, 2011
at 06:54 AM

Very interesting. I always think my skin looks better when I have slept good. I think I would need to improve my sleep, sometimes I find it hard to fall asleep and usually have to get up in the middle of night to take a pee. I take Magnesium + Zinc 30 min before bed. It helps a bit and I get clearer dreams but want to sleep better. Like some people who just can go to bed, fall asleep right away and sleep 8-10 hours if they haven't set the alarm.

0
0c2fc15b98c9e5fb93ca176a418e96e9

on September 25, 2011
at 09:24 AM

Cheers!

Been a good 10 days now strict. This is what I've been eating

Salmon, Canned Tuna, Cod, Grass Fed Beef, Grass Fed Beef Tenderloin, Vegetables (Cabbage, Broccoli, Swede, Cauliflower, Spinach), Spices (Rosemary, Basil, Oregano, Ginger, Garlic, Turmeric), Onions, Coconut Oil (1-3 tablespoons a day),

I have cut out fruits (except lemons), nuts, seeds, grains, eggs, starches, alcohol.

Drinks:, WATER WATER WATER, Vitamineral Green 3 times a day, Yogi Skin Detox tea 3 times a day, Water, Hot Lemon Water, Home made tea of different spices,

Daily Supplements:,

Fish Oil Nordic Naturals, 2 teaspoons a day (~3,4 g), Carlson Vitamin D3 4000iu, Carlson Vitamin K2 5mg, Jarrow Vitamin E 400iu, Jarrow B Complex , Carlson Magnesium 600 mg at night, Bluebonnet Zinc 60mg at night,

Doing pretty well so far, had a few breakouts since starting but I think it's going in the right direction! First few days I had many eggs and ate regular meat and my face started looking worse so I've dropped the eggs just for now to experiment and switched to grass fed meat (it says it's made in Brazil but that's the only grass fed meat I can find over here)

My concerns are if my ratio of Omega 3/6 is out of order, as I'm eating salmon pretty much daily plus taking fish oil as you can see above.

An average day can look like this:

Breakfast:

200g Salmon, A big bowl of fresh different vegetables, 1 tablespoon Coconut Oil, 1 teaspoon Fish Oil (1,7g Omega 3)

Snack: 150 g Tuna, Vegetables

Lunch: 300g Grass Fed beef cooked in coconut oil, A big bowl of fresh different vegetables,

Snack: Vegetables and probably some left overs from meat, fish,

Dinner: 300g Salmon/Beef, A big bowl of fresh different vegetables, 1 tablespoon coconut oil 1 teaspoon Fish Oil (1,7g Omega 3)

My face is getting kinda dry, it's getting colder outside. Hope I can get it all smooth with the diet. I would like recommendations on more things to eat, like vegetables I haven't thought of using and other things I might be doing wrong. I don't wanna loose weight, quite the opposite actually as I'm 6,2ft tall and weight 75 kg (I have lost 7-8 kg since july due to acne diets, but now it's time to get back on track with a solid diet). One thing I've noticed in the last few months is that nowadays my chin is pretty much clear except one or two pimples there a week or so (an area where I would get a couple everyday before, and around my mouth). Instead I'm breaking out more on my cheeks (not the area closest to the nose though thankfully) and forehead (which started getting really oily two months ago with breakouts, this was at the same time I got a cold which held for over a month).

Please give me some input and recommendations. Be kind, I'm new when it comes to Paleo. Thanks.

Fa9f340eddbad9a544184c688fa4dcdd

(6433)

on September 25, 2011
at 01:44 PM

Hi highflyingbird, I just edited the OP to make things clearer so that people don't get lost in this rather long thread.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 25, 2011
at 12:48 PM

You aren't getting enough vit A, you need liver or cod liver oil. Your current diet is ~1500 cals and deficient in a ton of micro-nutrients. You get too much omega 3, your o3/06 ratio is around 7/1 or more. I hate to say it but you took all the bad advice, restricting like your doing will only makes things worse in the long run in my experience. Your best bet in my opinion(I'm 23 6'2" 175 and have dealt with chronic acne ever since I started trying to be "healthy") would be to do normal moderate carb paleo, make sure your getting adequate micronutrients, supp A, D, K, Iodine....

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 25, 2011
at 12:50 PM

selenium and possibly zinc(you want ~40-50mg of zinc from food and supps but you also want to make sure you get enough copper which you aren't currently, at least 2-5mg of copper from food and supps)

0c2fc15b98c9e5fb93ca176a418e96e9

on September 26, 2011
at 07:27 AM

Thanks, very helpful this mind! I find my problem is I avoid certain foods which I suspect may not be good for my acne prone skin, but doesn't replace them with something. I'm gonna try and find out which vitamins and minerals I'm not getting enough of. Sometimes I feel rather tired despite getting enough sleep and I've got some mood swings. Low sex drive too. Do you recommend me to take Cod Liver Oil and a Vitamin A sup? Or Cod Liver Oil + eating Liver once a week? This one maybe? http://www.iherb.com/Carlson-Labs-Vitamin-A-10-000-IU-250-Softgels/9363?at=0

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 25, 2011
at 12:52 PM

In my expierence I get acne because I'm not getting adequate nutrition, as long as I got those bases covered I can eat whatever I want. Even milk which used to give me huge puss filled inflamed acne.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 25, 2011
at 02:16 PM

This time I gotta agree with cliff. You removed the right things from your diet, but you gotta eat a lot to get everything you need. I personally eat something like 3000kcals a day and I'm sedentary. I didn't gain any weight though. Supplement cod liver oil and iodine or eat sea food and organ meats. Eat gelatin too (supplementation or bone broths). I've yet to experiment with sea food and offal myself, but I think it can only help.

26b7615ef542394102785a67a2786867

(7967)

on September 25, 2011
at 08:02 PM

I agree with cliff and Korion. More calories, safe starch, fat soluble vitamins, and zinc, dude.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on September 25, 2011
at 02:20 PM

The most important part to minimize your acne = more nutritionally dense food (offal, seafood > muscle meat > vegetables > nuts > fruit), and reducing antinutrients by eating no nuts, no nightshades (no egg whites?), but most of all no wheat. There are also a lot of neat little tricks like apple cider vinegar, coconut oil, supplementation, grapefruit seed extract, ... that will help you clear your skin.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 26, 2011
at 07:33 AM

Any tips on safe starches to eat? Deffo looking into Copper and Selenium rich foods.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 26, 2011
at 03:20 PM

I just bought 300g raw Calfs Liver. Let's say I eat that amount for a meal (I will cook it before eating) once a week. Would that be enough Vitamin A for the whole week? Just looked at some figures and it is insanly rich in Vitamin A!

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 26, 2011
at 11:25 PM

1lb a week should be sufficient for most or 300g plus a little bit of CLO would work.

0c2fc15b98c9e5fb93ca176a418e96e9

on September 27, 2011
at 06:58 AM

Thanks cliff I appreciate it! I had calf liver last night, and I just can't eat it. So dissapointed that I can cope with the taste. Plus Well guess I will have to stick to sweet potatoes and supply with Vitamin A from Carlson capsules, and take Cod Liver Oii! I feel like I'm on the right track now. Had some Sweet potatoes yesterday and a couple of berries and I felt a bit better. Skin looks a little little bit better today. I have upped the calories too.

0
F1b82cc7e6d90384ad30007dd6c1b9e3

(1187)

on September 14, 2011
at 11:17 AM

lots of posts here, sorry i skipped to the bottom. a colon cleanse would help, and yes, skip the oatmeal, are you gluten intolerant?

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B1aa7082034ebcf405176772f1617f8f

on September 14, 2011
at 04:19 AM

I took Accutane 13 years ago to clear up my acne. It worked, sort of. I totally know where you are coming from. One thing I know for me, is when I eat nuts, my skin is worse. When I eat darker greens like Kale and Spinach, it clears right up! I also avoid dairy like the freaking plague. One more thing, the more you touch your face, the more oil and dirt gets trapped. Try not to pick at it or touch your face at all! Hope that helps!

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