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Okay I couldn't find the old threads about the whole dieting thing so decided to make a new one...

All these stuff I found on this website, which provides some really good information!

So the purpose of this thread is maybe to colelct all kind of different info on the dieting and nutrition overall and makes reports on the progress of anything you're following concerning the dieting concept.

Acne And Carbs
The good news: chocolate has been cleared of the gossipy charges that eating it is a sure path to acne troubles. The bad news: baked potatoes, French bread, jellybeans and other foods with a high glycemic rating are being fingered for causing zits.

The glycemic index (GI) was introduced in 1981 by University of Toronto professor of nutrition Dr. David Jenkins to unravel which carbohydrate foods best suited a diabetic diet. The GI ranking is a measure of how a food affects blood sugar levels. The faster a food breaks down during digestion, the higher the GI. Likewise, the longer it takes for a food to digest, the lower the ranking.

A study recently conducted by Loren Cordain, PhD, a Colorado State University health and exercise scientist, and his colleagues, (and published in the Archives of Dermatology), decided to see how the glycemic rankings impacted skin. The researchers looked at the skin of more than 1,300 Kitivan Islanders of Papua New Guinea and the Ache hunter-gathers of Paraguay who ate traditional diets. Cordain found that none had an active case of acne. In contrast, of those living in modern, Western societies eating a typical Western diet, between 79 and 95 percent of adolescents were battling acne and between 40 and 54 percent of men and women 25 and older were still breaking out. Cordain suggests that the difference is environmental, particularly the diet differences between the two groups.

The typical Western diet is heavy on refined grain breads, sugar-laden soft drinks, French fries, and processed treats like cookies and cakes. The Kitivans load their diets with fruit, fish, and tubers. Likewise, the Ache fuel up on whole foods found locally such as peanuts, wild game, and the sweet native root, manioc.

So exactly how does what you eat affect your skin? The study theorizes that our high glycemic diet dials up insulin levels, which then steers our system into acne mode by indirectly bumping up oil (sebum) and skin cell production in our pores. Higher sebum levels and cells stuck deep within the pores provide a veritable feast to bacteria that make a home within follicles. When the pores become clogged with excess oil and skin cells, you get a pimple. Clog a lot of pores and you get a lot of pimples.

The study goes on to predict that if you change your diet to incorporate low glycemic foods while keeping your plate free of high glycemic eats, your skin should show an improvement. A study published in 2001, and cited in the acne study, showed that a low glycemic diet would alter your system to produce less sebum and regulate skin cell production, which would tame acne, if not eliminate it altogether in many cases. Less oils on the skin, less acne, period (hence the beauty of using oil reducing agents).

Navigating the glycemic index isnít difficult. Itís simply a scale based on glucose, which is rated at 100. The lower the glycemic index of the food you eat, the less it will trigger the release of insulin. But the index isnít foolproof and it can be more daunting to change your diet over a prolonged period of time. While a baked potato ranks an 85 on the index, when you add butter or sour cream, the fat in those foods will slow the release of insulin the would have been caused by the potato alone. And most of us donít just eat one food at a time, so other factors such as when you last ate and what else you are eating at the time can alter the insulin impact. Finally, only about 1,000 carbohydrate foods have been evaluated for their glycemic index. As a general guide though, here are some examples of high, medium, and low glycemic foods:

[B]High Glycemic Foods (71-100+ on the scale) [/B]

Tofu frozen dessert 115

Dates 103

French bread 95

Crisped Rice cereal 88

Baked potato 85

Corn flakes cereal 84

Pretzels 81

Jelly Beans 80

Donut 76

French fries 76

Frozen waffle 76

Graham crackers 74

Corn chips 73

Mashed potatoes 73

Bagel 72

Watermelon 72

Carrots 71

[B]Medium Glycemic Foods (55-70 on the scale) [/B]
White bread 70

Instant oatmeal 66

Table sugar 65

Raisins 64

Ice cream 61

Granola bar 61

Blueberry muffin 59

White rice 56

Brown rice 55

[B]Low Glycemic Foods (less than 55 on the scale) [/B]
Sweet potato 54

Long grain rice 47

Heavy, mixed grain bread 30-45

Fettuccini 32

Fat free milk 32

Peach 28

Lentils 28

Plum 24

Cherries 22

Soybeans 18

Tomatoes 15

Broccoli 15

Asparagus 15

Cucumber 15

Peanuts 14


[B]why is diet important?[/B]

[I]Refined carbs/sugar = more insulin = more hormones = more sebum (oil) = more bacteria = more acne[/I]

We're always being told that a diet of pizza and chocolate doesn't cause acne, which may be true to a certain extent, but certain foods can aggravate acne. Simply by cutting down on the foods that can aggravate acne and eating more foods that can help alleviate acne your skin condition will improve.

Cut down on [B]skin sinners [/B]
Eat more [B]skin savers [/B]
Make sure you get enough vitamins and minerals

We're all individual and while some people's skin won't be affected by eating chocolate, others may find this really plays havoc with their skin. You could try an elimination diet (see below) for a limited time and introduce target foods one at a time to see whether any aggravate your skin. Alternatively, if you have a sympathetic doctor, you could ask for an allergy/food intolerance test. This will show up any foods you may be intolerant to.

[B]elimination diets[/B]
For a period of one month, try cutting out all the food listed on the skin sinners list. Make all your meals from fresh, preferably organic, foods from the skin savers list. Try not to overcook your food and stick to mainly salads, quick stir fries and soups. Eat plenty of fresh fruit, vegetables and nuts. Experiment with fruit smoothies and juices. After the month is up, add one food from the skin sinners list for a week and see if your skin reacts. Don't add more than one food at a time or you won't know which your skin has reacted to. The following week, add a different food and remove the first. Continue until you're happy with the foods you're eating.


[U]juices and smoothies[/U]

[B]apple, celery and cucumber juice[/B]

8 apples
1/2 cucumber
6 sticks celery

Directions: Juice all the ingredients. Pour into glasses. Makes approx. 1 pint.

[B]carrot and mango juice[/B]

8 medium size carrots, peeled or scrubbed
2 large ripe mangoes, peeled and stoned

Directions: Juice the carrots, followed by the mango. Pour into glasses. Makes approx. 1 pint.

[B]Carrot, apple and ginger juice[/B]

8 apples, washed and chopped but not peeled
4 carrots, peeled or scrubbed
1 inch ginger root, peeled

Directions: Juice the apples, then the carrots and finally the ginger. Pour into glasses. Makes approx. 1 pint.

[B]citrus smoothie[/B]

4 pink grapefruit
2 lemons
2 limes

Directions: Halve and squeeze all the fruit juice into a blender. Blend to mix. Pour into glasses. Makes approx. 1 pint.

[B]pineapple & lime smoothie[/B]

1 large pineapple
juice and rind of 2 limes

Directions: Peel the pineapple and chop into chunks, place in your blender jug. Add the rind and juice of the limes. Blend until smooth. Pour into glasses. Makes approx. 1 pint.

[B]tropical smoothie[/B]

1 pineapple
2 mangoes
4 passion fruit
2 papayas
200 ml apple juice
2 cm cube root ginger, peeled

Directions: Peel and stone the mango, halve the papaya and scoop out the seeds. Cut away the pineapple's rough skin, core and chop into pieces. (Eat the core as a treat). Add these to a food processor, followed by the passion fruit flesh, apple juice and ginger. Process until al the ingredients have blended. Sieve the juice into a large jug to remove the passion fruit seeds. Pour into glasses. Makes approx. 1 pint.

{Carrots are 71 on scale so I am not sure whether it'd be very good to include carrots in your juices.Same goes for grapes, mango and pineapple as these are known to have a lot natural sugars.Yet to experiment that I guess...}


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