Diet for skin elasticity. Alternating protein and carbohydrate foods throughout the day can not only lose weight, but also make the skin smoother and firmer. Nutrition and exercise change the composition of adipose tissue, rejuvenating the skin and stimulating weight loss.
Our adipose tissue can be divided into ” bad “white fat – and” good ” — brown fat. White fat-jelly-like, loose layer of adipose tissue-beer belly, “ears” on the waist, “breeches” on the hips. In it, the body stores excess calories received from food. Brown fat, on the contrary, burns extra calories, turning them into heat. Over the years, the amount of white fat in the body increases (due to poor nutrition and lack of movement), and brown, on the contrary, decreases (the reasons for this process are not yet clear). As a result, our body loses its tone, looks flabby and aged.
To stop this process, you need to focus on products that form brown fat (lean meat, vegetables, whole grains, avocado and fish), and exclude those that provoke the growth of white. First of all, these are easily digestible (fast) carbohydrates-flour and sweets. Alternation of protein and carbohydrate foods, fractional meals in small portions, as well as useful fats in the diet normalize blood glucose levels, reduce appetite, activate metabolism and prevent the formation of excess white adipose tissue. The energy that comes with food is stored as glycogen in the liver and muscles, rather than being converted into white fat. You become slimmer and your skin looks younger.
PRINCIPLES OF DIET FOR SKIN ELASTICITY
If the skin lacks vitamins and minerals, even the best cream or the most thorough care in the salon will not help. More precisely, they will certainly improve the situation, but not much and not for a long time, because you need to fight not with the consequence, but with the cause: the skin condition is only a reflection of the General state of the body.
Divide the week into mostly carbohydrate and mostly protein days and alternate them. A carbohydrate day differs from a protein day only in that you add another carbohydrate product to the third and fifth meals (wholegrain cereals, durum wheat pasta, porridge, bread, and starchy vegetables). Try to eat some new product at every meal, avoid monotony.
The amount of food on the plate should not exceed the volume of your fist. Focus on the glycemic index of foods to include in the diet only dishes that promote healthy weight loss. On Sunday, arrange a day of rest: eat what you want and when you want, but keep an eye on the daily calorie content, it should not exceed 2000 kcal. Don’t forget to drink at least 4-5 glasses of pure still water a day.
FROM WRINKLES, LOSS OF SKIN TONE AND ELASTICITY
Give up sugar and try to eat less sweet desserts: excess sugar in the body accelerates the destruction of collagen and elastin fibers, as a result, the skin loses elasticity and wrinkles are formed faster. At least twice a week, eat sea fish of fatty varieties (primarily salmon and tuna), rich in omega-3 acids and contributes to the development of new colagen-elastin fibers. And every day-foods rich in antioxidants that are needed to protect cells from destruction.
Useful also grapes and blueberries – lots of antioxidants and substances that prevent the breakdown of the fibers of the dermis and promotes the production of young collagen, tomatoes (source of the powerful antioxidant lycopene, and after heat treatment, the amount of this component becomes larger), kiwi and strawberry – an excellent source of powerful antioxidant vitamin C, strawberries also a lot of ellagic acid, which protects skin cells from destruction by ultraviolet light.
FROM SKIN IRRITATION AND INFLAMMATION
In this case, the skin diet should consist of giving up sweets – primarily baked goods and refined products-in favor of complex carbohydrates-vegetables, legumes, nuts, and whole-grain products. Simple fast-digested carbohydrates cause a sharp rise in insulin in the blood, which, in turn, leads to a jump in other hormones. And in most cases, irritation, inflammation, and other unexpected “skin whims” have a hormonal nature in their case. Also, it is useful for owners of “reactive skin” to eat oatmeal, pumpkin seeds, walnuts, seafood, Turkey and other products rich in zinc: this microelement accelerates tissue regeneration, “calms” the skin and reduces inflammation.
Excessive consumption of sugar quickly leads to the destruction of the entire body at the cellular level, all organs and tissues suffer. In addition, excess sugar from the blood is transformed into fat, which in the future can lead to obesity and diabetes.
FROM DRY AND DEHYDRATED SKIN
Avoid fatty, spicy, pickled foods, pickles and smoked foods, drink less strong coffee and alcohol: all this set contributes to dehydration of the body, and therefore the skin. Drink at least two liters of water daily.
Antioxidants (primarily fresh vegetables and fruits), vitamins A and E and, of course, lipids will help restore the hydrolipidic balance of the skin. So make sure that every day your diet contains foods rich in healthy fats: avocado, vegetable oils, sea fish, butter. Don’t forget that orange vegetables and fruits are also rich in provitamin a – this is just what the skin needs right now. And products with a high Content of b vitamins (especially eggs, cereals, dairy products and asparagus) will help increase the ability of skin cells to retain moisture.
Take 20 minutes of fitness every day. First of all, it should be strength exercises for the main muscle groups and several exercises to strengthen the spine and improve posture. Consult your doctor and, if necessary, drink a course of vitamins during the diet.
FROM ACNE, ENLARGED PORES, INCREASED FAT CONTENT OF THE SKIN
You need to reduce the amount of simple carbohydrates, an excess of which can cause a hormonal jump, do not get too carried away with fatty and spicy foods, semi-finished products, marinades, smoked meats: all these products stimulate the sebaceous glands. Unfortunately, Chinese and other spicy cuisine is not for you.
Products rich in sulfur (cabbage, garlic, onion, eggs, almonds, lettuce), zinc and selenium will help improve the skin condition.this is an excellent source of the latter – Brazil nuts, just two or three nuts a day is enough. This diet for the skin improves cell renewal, reduces the activity of the sebaceous glands and inflammation, and increases the antibacterial protection of the skin. Every day, eat lactic acid products: acne often occurs due to poor bowel function. And be sure to fill salads with vegetable oil and eat sea fish more often: omega-acids prevent inflammatory processes.
FROM SKIN PEELING
Need to provide the body with an adequate amount of liquid and vitamins of group B. you Can even begin to take as a Supplement to brewer’s yeast. If the peeling has an “internal” cause, eat more foods rich in fiber: the skin may react by peeling to excess slags and toxins.
DIET FOR SKIN ELASTICITY-PERMITTED PRODUCTS
Fruits, berries and vegetables (including fresh juices, smoothies, jellies and jams without sugar), wholegrain cereals (oatmeal, brown rice, buckwheat), bread and pasta, legumes, unroasted nuts (almonds, pecans, walnuts, pistachios) and seeds, chicken, fish (salmon, trout, tuna) and seafood, natural yogurt, eggs, cheese and low-fat dairy products, balsamic vinegar, coffee, tea, olive, linseed, sunflower oil.
How many times a day should I eat? Six times, including a small meal half an hour before and after exercise, to stimulate metabolism and burn excess white fat.
The skin elasticity diet is designed for four weeks. The result will first be visible in the mirror — you will see smoother, healthier skin on your face and body. The excess weight loss will be from 2 to 5 kg, depending on your initial volume – the fuller the person, the more weight they will lose.
DIET MENU FOR SKIN ELASTICITY
* Day 1-protein; day 2-carbohydrate
- Natural yogurt with berries
- Whole-grain toast with mozzarella
- Baked Apple with raisins and honey
- Salad of leafy greens, cherry tomatoes, brown rice, with slices of salmon, tuna or seafood
1 orange / peach / nectarine
- Chicken breast and boiled buckwheat with vegetable sauce (mix sweet peppers, leeks, tomatoes, herbs in a blender, season with salt, olive oil and lemon juice)
For the night
- A glass of kefir/fermented baked milk, if desired, you can add a handful of berries
- Omelet of 2 eggs with tomatoes, green beans and leafy greens
- 2 whole grain crackers with fruit jam or vegetables and soft cheese
- Oatmeal porridge with berries, nuts and cinnamon
- Vegetable soup (zucchini, broccoli, leeks, carrots, herbs, tomato)
- Mashed potato
- Beef steak (pork fillet, Turkey, chicken breast)
- 1 pear/banana or 1 cup melon slices
- Cottage cheese and berry casserole
- Fruit smoothies
For the night
- Hummus (bean puree) with slices of raw vegetables (carrot, cucumber, celery, bell pepper)
PROHIBITED PRODUCTS FOR SKIN ELASTICITY
Products made from refined white flour (pasta, bread, sweet pastries), potato chips, ready-made confectionery, salted nuts, butter, mayonnaise, yoghurts with sugar and artificial additives, ice cream, alcohol with high sugar content, whipped cream, chocolate bars and sweets, canned fruit, fast food.
The diet for skin elasticity is developed taking into account the characteristics of the female body after thirty years. Recent scientific research confirms that in the future, brown fat can become a means of combating obesity: 50 g of brown fat burns up to 20% of the energy received from food.