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F-factor diet plan for clear skin

Want clearer skin? The F-factor diet plan can help by promoting good digestion and reducing inflammation. With a focus on fiber, you can support your skin from the inside out while enjoying tasty, satisfying meals.

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Diet plan grocery list

  • Quinoa
  • Brown rice
  • Oatmeal
  • Black beans
  • Lentils
  • Chia seeds
  • Broccoli
  • Kale
  • Spinach
  • Carrots
  • Bell peppers

  • Tomatoes
  • Cucumbers
  • Strawberries
  • Blueberries
  • Oranges
  • Salmon
  • Chicken breast
  • Tofu
  • Eggs
  • Greek yogurt
  • Almond milk

  • Walnuts
  • Avocados
  • Olive oil
  • Sweet potatoes
  • Green tea
  • Lemon
  • Garlic
  • Ginger
  • Basil
  • Mint

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

The F-factor diet plan for clear skin emphasizes high-fiber foods to support healthy skin. By promoting good digestion and reducing inflammation, it helps improve your complexion.

This plan is a natural way to achieve clearer skin while enjoying satisfying meals. It’s a simple approach to better skin health from the inside out.

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Foods to eat

  • Leafy Greens: Kale, spinach, and arugula that are rich in vitamins and antioxidants.
  • Colorful Vegetables: Bell peppers, carrots, and tomatoes to fight inflammation.
  • Omega-3 Rich Foods: Salmon, chia seeds, and walnuts to help reduce skin inflammation.
  • Whole Grains: Brown rice, quinoa, and oats for their fiber and nutrients.
  • Hydrating Fruits: Watermelon, cucumbers, and oranges to keep your skin hydrated.
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Try to include one color from each color category most days of the week. For example, have blue and red berries in your smoothie, leafy greens with your lunch, purple carrots and orange.

Mark Hyman, MD

Foods not to eat

  • Refined Sugars: Candy, pastries, and sodas that can lead to breakouts.
  • Dairy Products: Milk, cheese, and ice cream that can exacerbate skin issues for some people.
  • Fried Foods: French fries, fried chicken, and doughnuts that are high in unhealthy fats.
  • Processed Snacks: Chips and packaged baked goods that can trigger skin problems.
  • Alcohol: Wine, beer, and spirits that can dehydrate the skin.

Main benefits

The F-factor diet plan for clear skin promotes a healthy complexion by reducing inflammation through high-fiber foods. It supports better hydration and detoxification, which are key for glowing skin. This plan also helps balance your diet, avoiding foods that may trigger skin issues.

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📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

For the F-factor diet plan for clear skin, invest in bulk purchases of high-fiber foods like whole grains and legumes. Opt for seasonal and local produce to save money while getting the freshest ingredients. Preparing homemade meals and snacks can reduce the cost compared to processed, packaged items. Drinking plenty of water and eating fresh fruits can help maintain clear skin without extra expense.

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Meal Plan for F-factor Diet Plan for Clear Skin

Day 1

  • Breakfast: Quinoa with strawberries and chia seeds
  • Lunch: Spinach salad with bell peppers, tomatoes, and lentils
  • Dinner: Grilled salmon with sweet potatoes and broccoli
  • Snack: Blueberries and a handful of walnuts

Calories: 1,500  Fat: 45g  Carbs: 180g  Protein: 100g

Day 2

  • Breakfast: Oatmeal with blueberries and flaxseeds
  • Lunch: Kale salad with quinoa, cucumbers, and bell peppers
  • Dinner: Baked chicken breast with brown rice and steamed broccoli
  • Snack: Orange slices and a handful of almonds

Calories: 1,600  Fat: 50g  Carbs: 170g  Protein: 110g

Day 3

  • Breakfast: Smoothie with almond milk, spinach, and strawberries
  • Lunch: Tofu salad with tomatoes, cucumbers, and lentils
  • Dinner: Grilled salmon with quinoa and sweet potatoes
  • Snack: Greek yogurt with chia seeds

Calories: 1,550  Fat: 48g  Carbs: 160g  Protein: 105g

Day 4

  • Breakfast: Oatmeal with strawberries and chia seeds
  • Lunch: Spinach salad with bell peppers, tomatoes, and black beans
  • Dinner: Grilled chicken breast with brown rice and steamed broccoli
  • Snack: Blueberries and a handful of walnuts

Calories: 1,650  Fat: 52g  Carbs: 175g  Protein: 115g

Day 5

  • Breakfast: Quinoa with strawberries and chia seeds
  • Lunch: Kale salad with quinoa, cucumbers, and bell peppers
  • Dinner: Baked chicken breast with brown rice and steamed broccoli
  • Snack: Orange slices and a handful of almonds

Calories: 1,600  Fat: 50g  Carbs: 165g  Protein: 110g

Day 6

  • Breakfast: Smoothie with almond milk, spinach, and strawberries
  • Lunch: Tofu salad with tomatoes, cucumbers, and lentils
  • Dinner: Grilled salmon with quinoa and sweet potatoes
  • Snack: Greek yogurt with chia seeds

Calories: 1,570  Fat: 48g  Carbs: 170g  Protein: 108g

Day 7

  • Breakfast: Oatmeal with blueberries and flaxseeds
  • Lunch: Spinach salad with bell peppers, tomatoes, and black beans
  • Dinner: Grilled chicken breast with brown rice and steamed broccoli
  • Snack: Blueberries and a handful of walnuts

Calories: 1,580  Fat: 49g  Carbs: 172g  Protein: 110g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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