10 Surprising Reasons You Keep Breaking Out

If you're one of the 40 to 50 million Americans that acne affects, according to the American Academy of Dermatology, then you know how badly it sucks.
So, what causes this skin disorder ruiner of first dates? Mainly the overproduction of oil; blocked hair follicles that don't allow the aforementioned oil to leave the pore, which often results in a clogged pore; and the growth of bacteria inside the hair follicles called P. acnes. However, along with the above factors and genetics, which plays a role in how your body reacts to different hormones in your body and can cause acne, there are certain patterns you could be repeating on a daily basis that can cause you to break out or can even exacerbate your already annoying issue. Here are some of the most surprising triggers — take heed, acne-prone people!

1. You're a makeout bandit and your boyfriend has a beard.

 Sure, some dudes look hot with a beard (i.e. Ryan Gosling in The Notebook) or even a five o'clock shadow, but your BF's facial hair isn't doing your pretty face any favors when it comes to breakouts. So what gives? Well, as you and your guy hook up, your smooth face rubs against his hairy one, creating friction, which causes his prickly hair to stimulate oil production on your face, causing blemishes and even beard burn. (Tip via Jeanine Downie, M.D., a cosmetic dermatologist and founder of Image Dermatology in Montclair, New Jersey.)
What you can do differently: Kindly ask him to shave his beard in the name of flawless skin. Or beg him to condition his beard with coconut oil, so it doesn't feel like tiny swords stabbing your face every time you kiss and leave you with acne.

2. You're eating spicy foods. 

Spicy foods often contain tomatoes and peppers, which contain acidic lycopene that can be an irritant to some people, throwing off their skin's pH levels and triggering breakouts. However, it isn't just spicy foods that can irritate your skin. Some people have an aversion to dairy, bread, or other types of foods — how your skin reacts to what you eat just depends on your own personal make-up. (Tip via Dr. Downie.)

What you can do differently: Take a break from eating spicy foods (or whatever you've been eating a lot of that you think could be contributing to your acne — if your skin is irritated by a certain ingredient, you'll recognize tiny whiteheads or even blemishes in a rash-like pattern around your chin or mouth) for a month to see if that's the cause of your issue.

3. You're using products that contain pore-clogging ingredients.

 Mineral oil is a super-heavy moisturizing agent found in some lotions, but it's also known to clog your pores and break you out. Silicones in skin care and cosmetics are also another ingredient on the list to watch out for that can clog your pores. (Tip via Dr. Downie.)
What you can do differently: Make sure all the skin care products you're using are labeled "noncomedogenic," which means your makeup or skin care has been specifically formulated not to clog your pores. That said, even if the product is "noncomedogenic," if you're using it continuously and your breakouts continue to get worse, make an appointment with your dermatologist, as you could be allergic to another ingredient in the product that is causing your issues.

4. You're OD'ing on spot treatments.

 Overusing topical salicylic acid, benzoyl peroxide, or sulphur over-the-counter treatments can dry out your skin, causing it to produce more oil and possibly blemishes. Those ingredients can actually make the appearance of your pimples look worse, since the active ingredients can slightly burn the top layer of your skin if used too often, making the pimple appear even redder and harder to conceal than if you had just left it alone. (Tip via Samantha Wright, a licensed aesthetician and Skinovator at the Dangene Institute.)

What you can do differently: Instead of dousing your zit with a spot treatment, apply a dab of OTC 1 percent hydrocortisone cream, like Aveeno One Percent Hydrocortisone Anti-Itch Cream, onto the spot two to three times during the day to take down the inflammation and redness. Then conceal it by simply covering it up with a concealer, like Clinique Even Better Compact Makeup, which has antibacterial ingredients to keep the formula bacteria-free and your face clear.

5. Your hair products are wreaking havoc on your skin. 

The sulfates (cleansing agents), heavy moisturizing agents, and silicones that your shampoo, conditioner, and stylers contain can seep into your pores, clogging them and resulting in chest acne, bacne, or pesky pimples along your hairline. (Tip via Wright.)
What you can do differently: When washing and conditioning your hair in the shower, tilt your head over to the side to keep the product's residue off your face, chest, and back as you rinse it away. And be sure to wash your face last when you're in the shower to make sure you haven't accidentally gotten any product on your skin that could break you out later.

6. You smoke. 

Every time you light up a cigarette, you decrease the amount of oxygen that goes to your face. This not only predisposes you to cancer, and causes the breakdown of collagen and elastin that leads to wrinkles and increased pore size, but the carcinogens in the smoke also irritates your skin and dries it out, triggering your skin to produce more oil and possibly more breakouts. (Tip via Dr. Downie.)
What you can do differently: Don't smoke. It's as simple as that. You'll live longer and have clear skin.

7. You're scrubbing your skin too hard.

 A lot of people with acne think that the more you scrub your skin with a washcloth, rough exfoliants (like crushed apricot seeds), or cleansing brushes, the smoother your skin will be, but in reality, the problem will only inevitably get worse. What happens when you do that is you scrub the active acne and the blemish bacteria gets spread across the skin, worsening the condition.
What you can do differently: Gently wash and moisturize your face with a gentle yet effective system (cleanser, toner, moisturizer) that contains pore-clearing ingredients, like alpha hydroxy acids and glycolic and lactic acids. That way you keep the scrubbing to a minimum. Wright recommends Obagi Foaming Gel, Toner and Exfoderm Lotion, her favorite system to suggest for Dangene's acne-prone clients.

8. You can't stop picking at your pimples. 

It's tempting in the moment, but it's never a good idea to play dermatologist, because it's impossible to pick your own pimple and not make a red mark that could turn into a scar. Even worse, when you try to press the plug or oil or puss out of your pore, you run the risk of pushing the bacteria deeper or spreading it around underneath your skin, multiplying your pimples.
What you can do differently: Challenge yourself not to pick or even touch your face for unnecessary reasons, since you can transfer bacteria onto your skin that way. Not touching your face works wonders for your complexion and allowing your zits to heal on their own leaves your skin scar-free. (Tip via Wright.)

9. You're not releasing pent-up stress properly.

 Stress triggers acne and acne results in more stress, so it's a very vicious cycle. Basically, when you're under pressure, your skin produces stress hormones, including cortisol, that can stimulate your oil glands to make testosterone that then increases oil production and clogs pores. (Tip via Dr. Downie.)

What you can do differently: Work out regularly, meditate, take time out of your busy schedule to focus on yourself — all of these things will help you release stress, so your body doesn't continue to release hormones that will only harm your skin.

10. You're using the wrong detergent. 

Some chemicals in laundry detergent can be too harsh for your skin, and once you slip on your clothes or lie on your pillow, your skin might react to the residue that's left on the fabric, resulting in breakouts on your face, back, butt, chest, etc. (Tip via Dr. Downie.)

What you can do differently: Choose a detergent that's fragrance- and dye-free and dermatologist-tested for sensitive skin, like Tide Free and Gentle High Efficiency Liquid Laundry Detergent.

Adult Acne: Why It Happens and How To Treat It

I experienced a sense of relief while watching the Real Housewives of Beverly Hills. In this episode, Yolanda Foster (married to the famous Canadian David Foster) expresses dismay at the prospect of having another skin breakout right before her anniversary dinner with her hubby David.
Why did I feel relief after viewing the show? For the past 20 years I have been under the impression that my own adult acne would magically disappear. I had thought by a certain age that there would be no more spots and I would have this beautiful clear mature skin.

Instead, my skin seems to have come to this crossroads of aging, occasional acne and now dark circles under my eyes.

Now that I know I am not alone.. I wanted to find out more tips on how I can minimize the acne and have the freshest skin possible. I spoke with Anca Apostu at Murad skincare to provide the best tips for adults wanting to have smooth harmonious skin. Acna shared with me some of her knowledge.
What causes acne?

Dermatologists have linked acne to several factors that can trigger breakouts:

• Hormones and hormonal balance
• Genes
• Stress
• Environment
• Medication
• Diet
• Cosmetic products
• Allergies

For the most part, genetics and hormones determine your complexion in the long-term, while the other factors are more likely to cause short-term issues.

Adult Acne Myths

MYTH: Acne is curable
As there is no single cause for acne, there is no single cure. Acne is a chronic condition that affects millions of teenagers and adults in the entire world. While it can't be cured, it can be kept under control with proper topical and internal care.

MYTH: Drying out your skin will clear blemishes

Drying your skin and stripping it of its natural oils consistently will not reduce acne. In fact, it weakens skin's ability to repair itself, it can cause irritation and even more breakouts. At the same time, the excessive dryness can accelerate aging and bring out fine lines and wrinkles. Hydration remains vital for affected skin, in any circumstance: for oily skin, it helps balance oil production and for dry skin, it restores moisture levels and optimal functions.

MYTH: Oily skin causes acne

Oily skin is not the root cause of acne. It can however contribute to acne if the skin's ability to shed dead skin cells is reduced (hormonal imbalances, among other factors, can slow down this process as well). When dead skin cells clump together in an oily environment, they can form plugs which block the pores of the hair follicles. In the presence of P.acnes bacteria, the blocked pores get inflamed and appear as breakouts on the surface of the skin.

Usually it's dry skin that has a slower dead-cell shedding process and that's why it is important to maintain optimal moisture levels. For oily complexions, it is essential to exfoliate skin regularly in order to remove the dead skin cells and keep pores clean and clear.

MYTH: Acne is caused by poor hygiene

The major factors associated with acne breakouts are genetics and hormones, and these are things you can't control easily. This doesn't mean you should skip washing your face regularly. While dirt doesn't play a direct role in the formation of acne, it can cause irritation and lead to breakouts once the skin's barrier function is compromised by inflammation. To maintain clean skin, follow a simple daily skincare regimen and wash your face once to twice daily.

MYTH: More product means faster results.

In skincare, the general rule is 'less is more'. Especially with acne products, which in most cases are medicated treatments, the recommended quantity for one application should not be exceeded. Common side effects of excessive use are dryness and irritation, which can slow down the healing process.

Top tips for adult acne:

Follow a skincare regimen that is right for your skin.

There is no cure for acne, but with constant care and medicated topical therapy, it can be kept under control. Consistency is key for getting great results. A simple 3-step regimen with a cleanser, toner and treatment is easy to follow. Benzoyl peroxide, Salicylic Acid and Sulfur are the main over-the-counter acne medications approved by FDA. These acne-fighting medicines should always be in your skin care arsenal if you suffer from acne.

An oil-free moisturizer should also be part of everyone's daily routine while a gentle exfoliator is necessary to remove the dead skin cells from the surface.

Get enough sleep

Even if you're using acne treatments, not getting enough sleep can sabotage your efforts to clear breakouts and can eventually exacerbate your acne condition. Lack of sleep can trigger your adrenal glands to get over-productive during the day and this can lead to excess oil production. Coupled with a slow skin cell turnover, this leads to clogged pores and blemishes on your skin.
Don't sleep with makeup on.

Always take off your makeup at night and clean your face thoroughly and moisturize before going to bed. At night, skin loses more water and produces less oil while it repairs itself more intensely than during the daytime. If you sleep with your makeup on, certain ingredients from your makeup can cause irritation or pore clogs and hinder skin's natural cell renewal process.

Moisturize

Hydrated skin is healthy skin. Healthy skin has the ability to repair itself and fight inflammation which is the main culprit behind the unaesthetic look of acne lesions.
Moisturizing is essential for any skin type: oily complexions benefit from added moisture to balance the oil production and dry complexions get the extra moisture then need in order to function properly. For acne prone skin, always use oil-free, water-based moisturizers that absorb easily into the skin. If you have sensitive skin, use a gentle moisturizer without fragrance.
Maintain a healthy, balanced diet.

Skin uses the nutrients from your diet to repair and rebuild itself in order to function properly. That's why what you eat shows on your skin. While you increase your intake of fruit and vegetables and healthy fats (omega fatty acids) to support your skin's functions, it is also recommended that you avoid consuming high-fat, high-carb and processes foods as much as you can.

Junk food, chocolate and fried foods have long been believed to trigger acne. The explanation, as proven by recent studies, is that the high-glycemic load foods like the ones mentioned above aggravate acne by causing internal inflammation and imbalances which can ultimately lead to excess oil production on your skin.

Another culprit for internal inflammation is represented by food sensitivities and allergies, subsequently triggering acne breakouts. Food sensitivities and allergies can be detected by specialized blood tests.

Wash pillowcases, makeup brushes, and hats.

Dirt and bacteria can build up on your pillowcases and other fashion accessories that come into close contact with your face every day. This can trigger inflammation and acne breakouts. It is recommended that you wash and clean your pillowcases, sheets and other accessories like hats and headbands at least once a week. As for makeup brushes and sponges, these need to be washed and cleaned properly every day or every other day and replaced completely every 4 weeks.
Protect your skin

Wear sunscreen every time you go out and avoid sun burns and extreme temperatures that can cause skin imbalance and slow down skin's proper functions. Sun exposure and getting a tan is known to exacerbate acne by damaging skin and causing irritation in the upper layers.
You are invited to share your experiences in the comments section below and if you have a question, I will do my best to get an expert answer for you.

What does it mean to have hormonal acne?

Hormonal acne is exactly what it sounds like — acne tied to fluctuations in your hormones.
Although it’s typically associated with hormone fluctuations during puberty, hormonal acne can affect adults of any age. It’s especially common in women. A number of factors may contribute to this, including menstruation and menopause.

It’s estimated that 50 percent of women ages 20 to 29 have acne. It affects about 25 percent of women ages 40 to 49.

Expert opinions are mixed when it comes to hormonal acne. Although the Mayo Clinic says hormones generally aren’t a factor in adult acne, hormonal imbalances may contribute to acne in adults with underlying medical conditions.

In other cases, adults with acne may not have any “measurable” hormone issues. This can make diagnosis and treatment challenging.

Keep reading to learn what hormonal acne looks like, what causes it, and how to clear up breakouts.
Hormonal acne is exactly what it sounds like — acne tied to fluctuations in your hormones.
Although it’s typically associated with hormone fluctuations during puberty, hormonal acne can affect adults of any age. It’s especially common in women. A number of factors may contribute to this, including menstruation and menopause.

It’s estimated that 50 percent of women ages 20 to 29 have acne. It affects about 25 percent of women ages 40 to 49.
Expert opinions are mixed when it comes to hormonal acne. Although the Mayo Clinic says hormones generally aren’t a factor in adult acne, hormonal imbalances may contribute to acne in adults with underlying medical conditions.

In other cases, adults with acne may not have any “measurable” hormone issues. This can make diagnosis and treatment challenging.

Keep reading to learn what hormonal acne looks like, what causes it, and how to clear up breakouts.
Many women begin to experience menopause in their 40s and 50s. This causes a natural decline in your reproductive hormones, resulting in an end to menstruation.

Some women experience acne during menopause. This is likely due to a drop in estrogen levels or an increase in androgen hormones like testosterone.

You may still experience menopausal acne even if you’re using hormone replacement therapies (HRTs) to ease your menopause symptoms. This is because some HRTs use an influx of the hormone progestin to replace the estrogen and progesterone your body loses. Introducing this hormone to your system can cause your skin to break out.

In most cases, prescription medication can clear up menopausal acne. Some women may find success using natural treatment methods. Talk to your doctor about which options may be right for you.

Unbeatable Acne Breakouts In The Same Spot? Find Out Why!

Acne can be a real pain in the neck, chest, back, cheeks, forehead, chin—and the list goes on. Many times, people with blemish-prone skin can feel like the moment one pimple heals another one crops up in the same area to take its place. But why does this happen?

Popping pimples is one of the main causes of continued breakouts since doing so helps spread bacteria under the surface of the skin. When you manually extract blemishes with your fingers, you can actually spread the germs that can lead to more redness and irritation (and more acne).
To lessen the chances of related breakouts, it’s important to arm yourself with knowledge! Your best plan of action?

1. Use a cleanser with Salicylic Acid, like our Acne Facial Cleanser, which is the first step to deep clean and help soothe acne-erupted skin.

Enhance your anti-acne regimen by using a product like our Glycolic Foaming Cleansertwice a week in place of your normal cleanser. This will gently exfoliate the skin’s surface, eliminating the dry flakes that can keep your natural oils trapped inside the pores, creating a breeding ground for the p.acnes bacteria.

2. Follow this step with a toner appropriate for your skin type and condition. Special Cucumber Lotion is one of our best toners for acne-prone skin but, as always, be mindful of your skin type when choosing products.

3. Hydrate your skin with oil-free moisture to avoid clogged pores.

4. Treat your skin as needed with appropriate products like our Drying Lotion (for whiteheads), Drying Cream, Drying Mask (all acne), Silver Powder (blackheads) or Buffering Lotion (cystic acne), depending on the type of breakouts you’re dealing with.

Remember to always use clean hands and makeup tools when caring for your skin.
What are your favorite products for battling breakouts?

Why Acne Always Chooses Me?

Five habits Lead Acne Prone Skin

We are all too familiar with those little evil pimples popping up at the worst time. It feels as if they are plotting against us and watching for our most important life events to pay a visit. But what if this is not the case? What if those little things are just an innocent outcome of what we do on a regular basis? Maybe it is us, not them the little pimple things, that cause this mayhem. Here are five habits we all have that eventually result in an unwanted pimple and an acne prone skin.


Way Too Dry, Sweetie

Now it’s one thing to say that acne prone skin is unwanted and another actually to do something about the problem at hand. But the thing is, sometimes trying to solve the problem makes things even worse. Yes, I’m talking about anti-acne cleansing products that we all use to protect our skin against possible pimples.

These cleaning products, especially products for face, target oily skin. But as the target is oily skin, they tend to have an over-drying effect and eventually clog the pores. Alcohol-based formulas used in some cleansing foams also have the same effect. The best solution is either to use a product which does not over-dry your skin or to apply a balanced moisturizer after cleansing.

Messy Make-Up Brushes

Brushes are a girl’s best friend. We all use them. From foundation to eye shadowing, you can apply all those colors with only the right brush, and without it, those colors mean nothing. But using your brush this frequently and applying makeup products on your skin may cause some bacteria form in brushes. Even if it’s not bacteria, a frequently-used brush will be too dirty to use after two weeks of daily make-up.

Using the same brush without cleaning it at least once every week will undoubtedly increase your chances of getting acne all over your face.

Don’t Touch It
Another bad habit that welcomes all the pimples underneath your skin to come out is frequently touching your skin. Maybe you are just checking your make-up, or an itching spot doesn’t matter. Your hands may not always be clean enough and bringing up unseen bacteria or dirt from elsewhere to your skin will inevitably clog those pores.

So just control yourself and leave your face alone for a change!

Choose Wisely: Foundation

When your skin acts weird, most of us go for a life-saver superhero: concealers. Yes, these superheroes can conceal, but do not try to cover up a bad-looking pimple. Most concealers and foundations have titanium dioxide, zinc oxide, and silica in them and these are very bad for your pores. But there is also the issue of a horrible-looking pimple, what to do? Surely, skipping the foundation all together and going for a light make-up with a focus on the eyes can always work miracles and your skin can breath in some air. If the pimple problem is a disaster, you can apply a minimum amount of organic concealer on the area with acne by avoiding to covering all of it and only applying the concealer in circles.

Breaking News: Milk Is Bad For You

Your parents have probably raised you up with lots of dairy products, and doctors kept saying these were good for your bones. They may be good for bones, but also they call for acne. Some components in milk are relating to testosterone hormones and these influence oil glands. As we all know, oil glands mean more acne. Maybe you should lessen the amount of milk? Or maybe you can go veggie for a few days every week? Your bones got enough milk, give your skin a break.

Why Its Important To Know How To Care For Your Acne

Acne is caused by the clogging of the follicle of a skin gland causing a pimple to grow.

Nearly 80 percent of people from ages 11 to 30 years have acne, most often on the face, chest and back. While almost all young people experience acne at least once, it's been reported that 47% of those in their 20s and 30% of those in their 30s had acne.

Acne is one of most common skin conditions in the world, affecting more than 40 million people.

Acne is the most common skin disease. Acne vulgaris is most commonly experienced around puberty, typically of the face, shoulders and chest.

Understanding that hormones may have some influence on the cause of acne needs to be considered. The cause of acne is really unknown. As time goes by, more research may help determine just how male and female hormones influence acne and the role diet plays.

Experts just can't agree on what causes acne. 

Popping pimples can cause infection and scarring. For a good acne treatment, that has worked for many, try applying virgin coconut oil daily, but on a small test area first.

It's easy to treat acne cheaply, simply, naturally, yet effective, at home. Try not to touch your skin to eliminate possible contamination. A new treatment using red light and blue light together has been extremely successful on severe acne.

Coconut oil is very inexpensive, therefore, a good, cheap home remedy. You want to be good to your skin and never pop or squeeze a pimple no matter how tempting.

See your skin doctor, dermatologist or dermatological surgeon for the best acne scar treatment for you. Healed acne leaves scars in some people however, and it isn't easy to predict who will end up with scars after an acne outbreak and who won't.

A number of treatments are currently available to remove or improve acne scars.

When you change your diet, your lesions should be getting better within 30 days. Some alternative doctors recommend eating raw cloves of garlic daily for acne.

The liver sluffs off toxins from bad foods, drinks, drugs and chemicals and sends them through your skin resulting in skin eruptions, acne, pimples and other skin disorders.

Besides external acne treatment it's best to work from the inside out too.

Concentrating on a diet of LOTS of fruits and vegetables (preferably uncooked) and no junk food, should give you an observable improvement within 30 days. Good skin is often a reflection of a good digestive system.

Eat high-fiber snacks like raw nuts, raw seeds, and dried fruit, such as dates, and figs.

Functions of the skin are disturbed when it's dirty; it becomes more easily damaged, the release of antibacterial compounds decreases and dirty skin is more prone to develop infections. Many skin conditions can be converted into healthy skin using natural home remedies.

In any case, try not to panic about your acne and take it day by day. When it comes to acne, acne prevention is always a better choice than searching for a cure. Be assured, scientists are constantly looking at new non-invasive ways to treat acne.

What is the right diet for you?

As I mentioned in an earlier post, there is a Horizon special, “What’s the Right Diet for You” going out this week on BBC2; click on the above link and it takes you to the Horizon home page where you can watch the programme and do an online test to see what sort of dieter you are. Sadly this is only available to people based in the UK, but I think that even if you are not based here you can still see the added content.
For those who haven’t seen  the programme, in the film a team of scientists from Oxford and Cambridge use a range of tests to divide 75 overweight volunteers into 3 “tribes”.

THE TRIBES:

The Constant Cravers: those who have genes (such as the FTO gene) which put them at greater risk of becoming obese
The Feasters: people whose bodies produce low amounts of a gut hormone called GLP-1 in response to food. GLP-1 tells the brain “you have eaten enough”. Feasters go on eating because their gut takes that much longer to say to the brain, “you’re full”. In the Horizon film they are the ones who eat the most at a buffet.
The third group are the Emotional Eaters. They were selected on the basis of responses to a psychological questionnaire and are typically the sort of people who turn to food when stressed.

THE DIETS:

Each tribe is then given a different diet to try; Emotional Eaters get a standard low calorie diet with psychological support. Constant cravers are put on 5:2 intermittent fasting and “Feasters” go on a high protein, low GI diet. If you go to the website you can get lots more information and helpful recipes.
I was pleased that Professor Susan Jebb, one of the UK’s foremost diet experts, had chosen 5:2 intermittent fasting as a solution for the Constant Cravers. They are probably the toughest group to help since their genetics make them particularly susceptible to over-eating.

MY REACTION:

I think it is a novel way of approaching dieting and the dieters do impressively well on their allocated programmes. The reality, of course, is that most of us are a mixture of the three tribes (I am mainly Constant Craver, with some Feaster and Emotional Eater thrown in). I also think that most of us would benefit from all 3 solutions.

A diet high in protein and in low glycaemic carbohydrates, the advice given to the “Feasters” will keep you fuller for longer, whatever your tribe. And I, naturally enough, think most people would benefit from doing the Fast Diet, whether they are Constant Cravers or not.
As for the Emotional Eaters, well most of us would relate to that. Losing weight is tough and we need all the psychological support we can get, whether it is family, colleagues, or people they meet on a site like this one. One of the purposes of this website is to bring people together to help each other and I have been delighted by the atmosphere and the helpful comments made by many people.
Best, Michael

How does the Fast Diet work?

If we were to distill the Fast Diet into a single sound-bite, it would all come down to 5:2. That’s five days of normal eating, with little thought to calorie control and a slice of pie for pudding if that’s what you want. Then, on the other two days, you reduce your calorie intake to 500 calories for women and 600 calories for men.
Since you are only fasting for two days of your choice each week, and eating normally on the other five days, there is always something new and tasty on the near horizon. In short, it’s easy to comply with a regime that only asks you to restrict your calorie intake occasionally. It recalibrates the diet equation, and stacks the odds in your favour.
Bear in mind that the programme is designed as a well-signposted path towards a longer, healthier life; weight loss is simply a happy adjunct to all of that.

How many calories on a non-Fast Day?

You may have wondered how we came up with the recommendation that women have 500 calories and men have 600 calories on a Fast Day. We used the rule of thumb that women need 2000 calories and men need 2400 calories per day and on a Fast Day you should eat a quarter of a normal day’s recommended calories. Some of you have also wondered exactly how many calories you should be eating on days when you’re not fasting.

We thought we’d bring everything together in one place for you so you can do the calculations here. You can use the calculator on the right to calculate your BMI, BMR (basal metabolic rate) and TDEE (total daily energy expenditure). We’ll go into these in more depth below.

Calculation of BMI (body mass index)

BMI is a calculation of body fat based on height and weight. It has several limitations: it’s not accurate for pregnant women, people under 5 feet tall, and people with very muscular builds. It also does not account for age and the standard recommendations do not apply children or teens.

Calculations of BMR (basal metabolic rate)

Basal metabolic rate – the amount of calories you expend sitting for 24 hrs doing nothing. We are using the Mifflin-St. Jeor equations (above) to estimate your BMR which is believed to be more accurate than the more commonly used Harris-Benedict equation.

Calculation of the TDEE (total daily energy expenditure)

TDEE is the number of calories burnt in a day scaling BMR to level of activity. This is the number of calories you need daily to maintain your current weight and is about the amount you should eat on the days you’re not fasting. It depends on how active you are. Regular exercise burns up calories and is good for you. Do it!
People have a tendency to overestimate the exercise they do, so if in doubt, choose the lower activity level.

Activity levels
• Sedentary :
Little or no exercise. This level is for someone who does not or cannot incorporate exercise into their daily life (eg drives rather than walks, takes the lift rather than the stairs, has a desk job or restricted mobility).
• Lightly active :
Light exercise or sports 1-3 days per week. This level would include people who incorporate walking and activity into their day to day activities but do not have an exercise regime at such or exercise or play sports fewer than three times a week.
• Moderately active :
Moderate exercise or sports 3-5 days per week. This level is for people who exercise or play very active sports at least 30 minutes non-stop at a time at least three times a week, every week. This is the level for people who keep up a good fitness regime that fits into their daily life.
• Very active :
Hard exercise or sports 6-7 days per week. This level would include serious non-professional athletes actively training for, eg, a triathlon that requires near daily hard exercise for at least an hour at a time.
• Extremely active :
Very hard exercise or sports more than once every day and a physical job. This level is for people doing exercise multiple times per day, at least an hour at a time and with the type of physical job that requires top fitness. This level is not common – most non-professional athletes in serious training will be in the “Very active” level at most.

The Fast Diet Tracker – some great results!

Big thanks to everyone who has been entering their data into The Fast Diet tracker. It is brilliant to see how you are getting on, and it is also a really helpful way of keeping yourself on track. Logging your data this way is one of the best ways of keeping yourself motivated and for losing weight.
The main finding so far is that people have, on average, lost 5-6 kgs (11 to 13 lbs) over the course of the first 3 months (12-13 weeks). In fact those of you who have entered your data so far have lost well over 2000 kgs, which is a fabulous result.

This is really encouraging and a lot better than other online weight loss regimes, where weight loss is typically less than 2kg at the end of 3 months.

You could argue that these results exaggerate the benefits because the people who go on entering their data are going to be those for whom the diet is working.  I’m sure there is an element of truth to this, but what I find encouraging is that these findings are consistent with properly supervised research done by Dr Michelle Harvie from Manchester University.

In her study on intermittent fasting, published in the British Journal of Nutrition in 2013 (“The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women”) she randomly allocated 115 women to a standard low calorie Mediterranean diet  or to a low calorie/low carbohydrate diet two days a week. There was some drop out in both groups but the women cutting their calories two days a week were far more likely to stick to the diet and they lost far more fat.

In fact those who managed to stick to the diet most of the time (and many of these women had tried other diets and failed) lost an average of 6.4 kgs (14 lbs) over the course of the first 3 months. Those who moved onto a 6:1 approach were able to maintain the weight loss and other health benefits.
I also thought I would begin sharing with you some of the emails I get. This is from Chris, who said he was happy to share:

So far after 3 weeks I have lost an amazing 12 lbs / 5.4 kg using a non consecutive 2 day fast. Yes some is water weight in the beginning but the end of the third week my abdominal area is visually smaller. I can bend over and not get blocked by belly fat (almost). Energy is up tremendously which really helps to stay more active opposed to the slow climb in weight previously and a heaviness/sluggish feeling that simply takes over. In fact, the energy increase was a better benefit for me than the weight loss as it affects about everything I do in a day. As posted elsewhere, breathing is better too so less tossing and turning in bed means better quality sleep time too. I have stabilized this fourth week without any weight loss and must remain steadfast as I understand weight is like a buoy tossing in the ocean with the tide. When the waters are high, the buoy goes up and when they are low it lowers as well. One thing though…food entry is a pain to monitor but a necessary at least at first until new habits are formed. It would be interesting to have a checkbox to be a new measurement on qty of cheats. So if I sneak in a cookie, I must check a box to add a new cheat to the graph. As the weeks progress, looking at the long term cheats as a rise or falling measurement would be interesting. Not so much what the cheat was, or the caloric penalty, but simply how many times one slips in a cheat. These are the bad habits we are trying to break long term. In our attempt to eat better, choose better quality ingredients and lose weight in the process, the things that make us fall backwards of often still there and can cause us to return to bad habits even when we think we have beaten them. Just a thought.

Weight loss: Woman shed over four stone with THIS simple diet plan

WEIGHT loss: A woman who piled on the pounds during pregnancy lost over four stone in weight thanks to following one particular diet.
Amanda Keller, 22, grew up very skinny but never strong and in shape.
When she fell pregnant, Amanda panicked at not gaining any weight during the first half of her pregnancy and went on over-indulge in junk, gaining three stone eight pounds, resulting in her highest weight of 13 stone six pounds and a UK dress size of 14.
After months of severe chest pains, visiting the hospital several times with high blood pressure and fearing for her and her daughter's health, Amanda decided to make a change.
She found Kayla Itsines' Bikini Body Guide (BBG), and followed her workout routine as well as lowering her junk food intake. Amanda lost four stone six pounds in just 21 months and landed on the slender weight of nine stone and a UK dress size two.

Since being introduced to BBG, an eBook containing 12 weeks worth of 28 minute resistance workouts, all aspects of Amanda's health have improved.
The Arizona, USA, local said: ”I felt really sluggish and unhappy with my body. I wasn't happy with how the weight made me feel; physically and emotionally. I also had no energy.
"I decided to lose the weight because of two reasons; one - I just didn't like being overweight. I was a stay-at-home mum when I started working out and before I was working out, I was very depressed.
"Another reason was that I was constantly having severe chest pain for months. I went to the hospital several times and I had high blood pressure, but they could never figure out the chest pain.

"I was really worried, since I had a young baby at the time, so I decided to try to become healthier to see if that would help - and it did. The chest pain went away after losing the weight.
"I'm so much more healthy now. I don't have chest pain anymore. It helped me get out of my slump of always being indoors and depressed. I have so much more energy to keep up with my daughter now.
"I feel more positive about myself. I am proud of what I've accomplished. I've always liked playing sports a bit but I never liked running or workouts.
"I feel like I'm a much healthier person than I've ever been in my life. I'm much more positive and I feel as though I can get more done every day because of the energy it gives me."
Amanda admitted changing her diet has been the most difficult part of the weight loss process.
She said: ”I don't diet but I just try and remind myself when I go to grab an unhealthy snack to find healthy alternative instead.
"I didn't workout at all before, even before my pregnancy. I wasn't overweight before I got pregnant, but I was weak and had no muscle.
"I was very out of shape and would be out of breath from the simplest of activities. Now I workout three times a week and I can handle a lot more.
"I think the hardest part of losing weight is watching what you eat. It's hard to change unhealthy eating habits.
"Do not be too hard on yourself. Also, to stay motivated, take progress photos. When I am not feeling motivated to workout, looking at my progress helps me get back in the mood to workout.
"I would also say drop all fizzy drinks, juices and alcohol. I only drink a cup of coffee in the morning and water for the rest of the day. I very rarely ever drink alcohol. We don't have fizzy drinks or juice in the house."

Why we've all been doing the Fast Diet wrong

Is your tummy rumbling today? Are you watching the clock already waiting for night to fall when you can scoff 500 calories and tick off another successful day of fasting on the 5:2 diet, like thousands of other Britons following the most successful diet plan devised this century?
Well, get ready to rumble some more. While we’ve all been systematically starving ourselves twice a week following the Fast Diet, in the cheerful knowledge that we were reducing our chance of diabetes as well as our waistlines, a newer take on fasting has been under trial in the US.
And – grave news, hungry readers – this nutritional regime, known as the Fasting Mimicking Diet (FMD), developed by academics at the University of Southern California, demands we starve for five days straight for maximum effect.

What might make this new fasting diet do-able, is that according to its creators - is that most of us would only follow this fasting regime four times a year to reduce our risk of heart disease and cancer as well as to boost our immune system, lose weight and look younger too.

No need to join the slightly warped world of Calorie Restrictors (who consume only 75 per cent of recommended calories a day, and who practise savoury meditation, smelling and thinking about food rather than eating it). Or the breatharians who claim to live by sunlight alone.

One of the scientists behind this revolutionary new way of fasting is Prof Valter Longo, Professor in Gerontology and Biological Science at the USC, and Director of its Longevity Institute. Experience may have taught us that typical uber-fasting fanatics tend to be ghastly old geezers who look like they are made of biltong. But the 47-year old Professor appears to be part Italian midfielder, part Bambi; all in all a rather marvellous walking advertisement for the FMD.

Best of all, his research has the rigour of science behind it. “Strict fasting is hard for people to stick to, and it can also be dangerous,’’ Prof Longo tells me. ''So we developed a complex diet that triggers the same effects in the body."

In his study, reported this week in the journal Cell Metabolism, old mice placed on cycles of a four-day low-calorie diet had reduced visceral belly fat, and increased numbers of progenitor and stem cells in several organs — including the brain, where neural regeneration was boosted, as was memory.

Meanwhile, a trial of 19 humans placed on the FMD once a month for five days showed decreased risk factors and biomarkers for aging, diabetes, cancer and heart disease with no major adverse side effects.

What this means in practice, is a diet reduced to between 34 to 54 per cent of normal calorie intake (?) with a specific composition of proteins, carbohydrates, fats and micronutrients which could just save – or at least extend your life.

It breaks down like this: on Day One, the overall diet adds up to 1,090 calories – which must be consumed as 10 per cent protein, 56 per cent fat and 34 per cent carbohydrate. Days 2-5 contain 725 calories each, split into portions of nine per cent protein, 44 per cent fat and 47 per cent carbohydrate.
It sounds all so complicated. So why is this new diet so much better than the 5:2, I ask Prof Longo (catching him during a lunch break - which he says rarely consists of actual, you know, lunch). ''I don’t like to say better or worse,’’ he protests. ''But the composition is important; we worked really hard to find the exact amounts, so that you don’t feel like you are fasting, but your body gets the same effects. The time (five day stretches) is important because the body needs to do this for three or four days before reprogramming itself, and the process of regeneration and rejuvenation begins.’’
He adds of the 5:2, first outlined by BBC medic Dr Michael Mosley who co-authored the bestselling Fast Diet book with journalist Mimi Spencer: ''The 5:2; it is not bad, but you need to do it every week. With the Fasting Mimicking Diet, you do it every three or four months, so that’s less than half the time.’’

He also thinks there are two specific problems with 5:2: ''We have seen that the high protein intake associated with 5:2 and the short duration of the fast (ie 24 hours) seems to block the regenerative effect you get from fasting.’’ Plus, the brain gets confused when you ask it to change behaviour often; fasting and then not fasting, especially if you swap the days around a lot may affect our Circadian rhythms, says Prof Longo.

So you could end up struggling to sleep at night on the 5:2. He is most certainly not a fan of extreme fasting: ''Water-only fasting should only be done in a specialised clinic and can increase the incidence of gallstones in women at risk if done improperly.”

Petronella Ravenshear, a nutritional therapist in London agrees that Prof Longo’s way may be slightly easier on the body than other types of fasting. She says: ''Fasting, or restricting calories, to improve health and increase lifespan is not a new idea.

"But this fasting mimicking diet (FMD) is less of a stressor on the body than complete fasting. It supplies most of the carbohydrates in the form of vegetables which are packed with phytonutrients and minerals and positively good for us, rather than grain-derived carbohydrates which don’t supply much except sugar. One of the hormones this diet reduces is insulin-like growth factor (IGF-1); high levels of which are correlated with increased risk of cancer.

''What would be even better would be to encourage people on the non-fasting days to eat two to three times a day rather than going back to their old ways of grazing and snacking. Decreasing meal frequency is pretty painless and by reducing meal frequency we naturally reduce inflammation (the hallmark of modern chronic disease) in our bodies.’’

However, despite the intial compelling findings, even Prof Longo says he still wants to see his findings confirmed from larger human trials (which are underway). His aim is not to see people lose weight per se, but to help end the global medical culture which revolves around pill popping. ''The system is prehistoric, it’s expensive, and it’s making us all broke,’’ he says of the curative medical tradition. Ideally, he hopes those following the FMD a couple of times a year will reduce the number of biomarkers for cancer, for example sufficiently to prevent the disease.

Nor does he want us to improvise: ''If you are healthy and you go to a doctor or a registered dietician first, and say you would like to try the FMD, you could be ok, but it depends on who you are and what else you do. If you were on the FMD and then went running, say, you might end up feeling faint.’’

So when can we start? Currently, Prof Longo is currently writing a definitive guide to FMD, and a company he established called L Nutra will produce a five-day nutrition pack, containing soups, drinks and bars, called ProLon (costing about £150, and available in the UK in the autumn). All profits from the book and ProLon will be donated to charity, he says. While diets have created multi-million empires for some, it seems this is most definitely not a money-making project.

Nor is it an attempt to rewrite global nutrition. ''We don’t want to change what people eat normally; we are not advertising restriction. In general I would say, eat more vegetables, more olive oil, more nuts like walnuts, hazelnuts and almonds, fish twice a week (salmon is fine, but staying away from tuna and swordfish because they may contain mercury). A glass or two of red wine is fine, and an occasional sweet snack of dark chocolate.

''If you follow the FMD twice a year, as I do, and combine it with general nutritional advice like that, it will make a tremendous difference to your longevity.’’

Day One:
FMD permitted calories: 1,090 max
Breakfast: Black or Green Tea; one boiled egg (78 calories) + one slice whole wheat toast (68 calories)
Lunch: black coffee or tea; small green salad with avocado, dressed with olive oil (300 calories)
Snack: two almonds (28 calories)
Dinner: Large helping of mixed green vegetable soup with borlotti beans, and slice of whole wheat bread (616 calories)

Day Two:
FMD permitted calories: 725 calories max
Breakfast: Black or green tea; one poached egg with a grilled tomato (100 calories)
Lunch: Miso soup (21 cals)
Snack: 7 walnut halves (90 cals)
Dinner: Vegetable chilli with kidney beans and two tsp sour cream (514 cals)

Day Three:
FMD permitted calories: 725 calories max
Breakfast: Black or Green tea: one slice whole wheat toast with two tsp of cashew butter (150 calories)
Lunch: Espresso; Smoked Salmon (100g) with watercress (200 cals)
Snack: Blueberries (100g) (57 cals)
Dinner: Large portion vegetable soup (318 cals)

Day Four:
FMD permitted calories: 725 calories max
Breakfast: Black or Green tea; half an avocado on one slice of whole wheat toast (220 cals)
Lunch: Espresso; 250ml glass of almond milk (60 cals)
Snack: two squares 70 per cent dark chocolate (110 cals)
Dinner: Large green salad with 100g prawns, dressed with olive oil and lemon juice (335 cals)

Day Five:
FMD permitted calories: 725 calories max
Breakfast: black or green tea; two boiled eggs (156 cals)
Lunch: Half an avocado on toast; miso soup (210 cals)
Snack: An apple (60 cals)
Dinner: Large portion of vegetable soup with 10g toasted pine nuts (299 cals)

The Fabulous Body Fast Diet

Part detox, part de-puff, part weight loss plan - this neat seven-day diet will get you back into your dress or bikini and leave skin soft and silky.

Perfect for the last-minute weight loss, this is the plan for you if you're looking to lose weight quickly - say before a holiday, or a big family event where you want to look your best.
And even better, the plan is just seven days long, so there's no need to commit to a restricted diet for months on end in order to achieve the body you want.
So what does the fabulous body fast diet consist of?
The diet plan:
It's short, it's sharp and we'd love to say it's sweet but, hey, we'd be kidding you. Our week-long diet works like a charm at deflating that bloated tum, getting you back into that dress and making you feel bright as a button.
As a bonus, your skin is also going to look glowing, and you'll sleep a whole lot better thanks to some pampering treats you can do yourself.
Let's be honest. This diet is never going to win prizes as a gourmet feast, but we guarantee that after what may be a headachey first day, you'll feel brighter than you have in a long time.
The menu:
In the morning

First thing
Do a healthy shot.
Squeeze the juice of half a lemon or half a lime into a small glass,
then add a little water and drink. Don't have lots of water - a small
glassful is enough.

Pre-breakfast juice
Make a de-puff
juice. Create a naturally diuretic drink using a mix of either
cucumber, fennel or celery as a base, then add a little sweetness with
either beetroot, carrot or apple plus a little parsley. Make enough for
one large, healthy glassful and drink it immediately. Need an idea or
two?
Try juicing these:
- A quarter of a cucumber, two sticks celery, one carrot
- One apple, a handful parsley and two to three sticks celery
- One fennel bulb, an apple and a carrot
- A small beetroot (uncooked and unpeeled), one apple and half a cucumber
No juicer? Don't abandon the diet - just add more water to your early morning shot and make it a long drink instead.

Breakfast
Fruit
and more fruit. Don't eat this straight after your veggie juice drink -
you'll create fermentation and, in turn, bloat! Wait until you start to
feel hungry, then eat a bowl of fruit salad or two to three whole
fruits. For this week you can eat any fruit for breakfast except
bananas, oranges and melon (and no dried fruits, which, of course, contain a mountain of sugar).

In the afternoon

Lunch
Easy
eating. Hungry early? Don't wait. Eat at noon if you like, but leave a
gap of at least two hours after your breakfast to prevent any bloat and
help flatten your tum.
- Lunch should be either a really big mixed
salad or a large bowl of steamed vegetables topped with some protein.
Choose from organic chicken, turkey or grilled or steamed fish, all
about the size of a medium chicken breast.
Or, have a same-sized portion
of canned salmon or tuna. Go for tuna in olive oil, drain away the
excess, but leave a little behind - it's good for you. Tuna in brine
should be rinsed to lower your salt intake and help keep the bloat away.
Vegetarians can add grilled tofu or cooked pulses.
Dress your
salads with lemon or lime juice plus a little flax seed or olive oil and
fresh chopped herbs. Add black pepper, but no salt.

An afternoon  snack
The afternoon is the perfect time for a snack, as an energy slump at around four is a downer for those wanting to slim. Perk yourself up with a small snack.
-
If you're working and need a brain boost, eat nuts. Count out either
six almonds, six hazelnuts or four big brazil nuts. Chew slowly and
deliberately (about 30 times per mouthful).
- If you're relaxing, cut some watermelon into bite-sized chunks and snack through a small cereal bowlful.

The evening

Dinner
It's
a drinkable meal. Make this a veggie soup meal to help your gut take it
easy and keep that tummy flat. Create your own soups using your favourite
veg and this easy method.
- Using a little olive oil, gently cook a chopped onion until soft.
- At this point, add any spices you fancy, maybe cumin, turmeric, chilli, garlic or ginger, to give your soup a kick.
- Throw in lots of your favourite veggies in fairly big pieces (but no
potatoes) and stir until they're glossed up. Put on the pan lid and let
them all sweat gently for a few minutes.
- Give your soup body and a
golden look by throwing in a handful of red lentils before you add the
water - delicious, good looking and a shot of protein.
- Pour over some water to cover and simmer until the veggies are tender, topping up with water if you need to.
- Serve as it is or blend half to make a thicker soup, blend all of it to make a creamy soup. Eat a big bowlful of this for dinner. If you feel a bit empty at bedtime, don't go hungry - just have another small bowl.
No time to make soup? Thinking ahead, you can batch cook some of your chosen recipe and stash
it in the freezer before you start the diet. Home-made is definitely
preferable, as you control the ingredients and the salt content and
you'll get bigger, chunkier portions. In a pinch, buy a carton of
ready-made without cream or grains.

All through the day

- Keep yourself well hydrated. Skip regular coffee, tea and fruit juices.
- Drink lots of water - have a glass on the go all the time and get a couple of litres down you every day.
- Drink herbal teas - including Rooibos tea, which tastes like the real thing but has no caffeine. And no milk!

3 Day Military Diet Menu for Weight Loss

The Military Diet is one of the most popular & quick weight loss diet plans, which claims to help you lose 10 pounds in 3 days without exercise.
The 3 day military diet is free and you don’t have to subscribe to any expensive programs or purchase expensive food or dietary supplements. All the foods mentioned in the three day military diet are commonly found in every household.
But does the 3 day diet actually work or it is just some fad diet? Read this article to know everything about the military diet menu.

What is the Military Diet?

Before going into the details of the 3 day diet, the first thing I would like you to know is that the military diet as claimed by many is not designed by the nutritionists in the US military for the soldiers. If anyone says so, don’t believe them.

It is just a low calorie weight loss diet that helps you lose a significant amount of weight in a span of 1 week.

On the first 3 days of the diet, you’ll be eating the suggested foods, which help you lose weight and on the remaining 4 days off, you’ll be eating either the 1200 calorie meal plan (for women) or the 1500 calorie meal plan (for men) in order to maintain your lost weight.

How Does the Military Diet Work?

As said above, the 3 day military diet menu is split into two phases, which lasts for 1 week.
The first three days of the diet, you’re allowed to eat low calorie meals 3 times a day with no snacks. On an average, you’ll be getting roughly 1000 to 1300 calories per day.
On the other 4 days, you’re free to have a healthy meal plan comprising of no more than 1500 calories per day.
You can repeat the diet (3+4 days) several times until you reach your weight loss goal.

3 Day Military Diet Menu with Meal Plan (Phase I)

Below is the exact 3 day meal plan you should follow during the first phase of the army diet.

Day 1

This is the day 1 military diet meal plan. It contains around 1,300 calories.
Breakfast:
 1 slice of Wholegrain toast with 2 tablespoons of peanut butter.
 1/2 Grapefruit.
 1 cup of coffee or tea.
Lunch:
 A slice of whole grain toast.
 1/2 cup of Tuna.
 1 cup of coffee or tea.
Dinner:
 3-Oz (85 grams) serving of any meat
 1 cup of green beans.
 1 small apple.
 1/2 banana.
 1 cup Vanilla ice cream.

Day 2

Here is what you should be eating on the three day military diet day 2 menu. It contains around 1,100 calories.
Breakfast:
 1 slice of toast (whole grain).
 1 hard-boiled egg.
 1/2 banana.
Lunch:
 1 hard-boiled egg.
 A cup of cottage cheese.
 5 saltine crackers.
Dinner:
 2 hot dogs without bun.
 1/2 cup of carrots and 1/2 cup of broccoli.
 ½ banana.
 1/2 cup of vanilla ice cream.

Day 3
Here is the breakdown of day 3 menu. It contains around 1,000 calories.
Breakfast:
 1 slice of cheddar cheese.
 5 saltine crackers.
 A small apple.
Lunch:
 1 slice of toast.
 One egg (hard boiled or cooked according to your likes)
Dinner:
 A cup of tuna.
 1/2 banana.
 1 cup of vanilla ice cream.
In addition to the military diet plan menu, it is advised to drink as much water as you can (at least 3 to 4 liters per day). If you’re a coffee addict, you can have it as long as you don’t add any sugar, milk or cream, which spikes up your calorie intake and thus spoils your diet.