Diet plan for bikini body seems difficult to achieve, but it doesn’t have to be. Having a lean stomach is highly desirable. You don’t have to give up your favorite foods. All you have to do is stick with the female body building diet outlined below, which are designed not only to help you lose weight, but also tone your midsection.
This 12 week bikini competition diet plan is based on foods that will not only help burn fat in a fasted state, but also offer you a variety of ways to lose weight. This diet is perfect for those who are looking for a weight loss plan which allows them to enjoy food and still lose fat. Learn more about the health benefits of weight loss below.
Diet Plan For Bikini Body
Remember: It’s never too late to get started, because you’re just 14 days away from your bikini body!
First some general tips:
- Drink at least 2-3 liters (10-13 cups) of water a day.
- Try to have a big breakfast, a reasonable lunch, and a small dinner. Also try not to eat anything after 8 pm, as that cuts out the typical TV snack, instead opt to go to bed early.
- Devise a workout plan together with your Personal Trainer to support your diet and to tone your body.
- Don’t just spend hours doing cardio work, instead lift weights to boost your metabolism and fat burning.
- Take cold showers surprisingly, they can help your body burn fat faster.
- Aim for at least 8 hours of sleep a day – the more, the better.
- Avoid alcohol and caffeine.
- Use small plates – they will make your smaller portions look bigger.
- Chew well, chew long and take your time eating, which is best done consciously – not while watching TV or working.
Below, we have listed some optional choices for your meals that you can combine for some healthy, nutritious meals plans. Just remember to keep your portions reasonably small. The options listed can be varied from day to day, and you should pick one option each – not altogether. When you’re at risk of falling back into unhealthy eating habits, just look at your bikini pictures from last summer. This will help you get an extra motivational kick.
Breakfast:
- Smoothie
- Avocado
- One slice of rye bread
- Poached or baked/shirred eggs
- Cooked oats with fresh fruits such as bananas
Snack:
- Fresh fruits such as, watermelons, pears, mangos, strawberries or apples
- Nuts and raisins
- Greek yogurt
- Hummus
- Vegetable sticks, like carrots and bell-peppers
Lunch:
- Salad with very little dressing
- Sushi, hand-rolled with a few drops of soy sauce
- Baked potato with yogurt
Snack:
- One fresh fruit such as a kiwi, orange or an apple
- Celery
- A handful of almonds
- Red beets
Dinner:
- Cooked chicken breast
- Brown rice with vegetables
- Fresh tuna salad
- Black bean salad
- Spinach with egg
- Fish with broccoli
Women’s Nutrition Plan To Get Toned
The women’s nutrition plan to get toned will use the same organization as the maintenance one. However, we will make a caloric surplus with a few changes in the meals.
- Carbohydrate: 40%
- Protein: 40%
- Fat: 20%
- Calories: 2500 calories
What food has been added or removed from the maintenance nutrition plan?
- Meal 1 – Breakfast
- 16g Peanut Butter (1 Tablespoon) instead of 32g
- 1 Scoop Whey Protein (25g)
- Snack 1 – Morning
- 20g Almonds instead of 40g
- 250g Greek Yoghurt 0%
- Meal 2 – Lunch
- 200g Carrots instead of 100g
- Snack 2 – Pre-workout
- 375ml Skimmed Milk (1,5 glass) instead of 250ml
- Snack 3 – Post-workout
- 250ml Skimmed Milk (1 glass)
- 1 Large Banana instead of 0.5
- Meal 3 – Dinner
- 100g Carrots
- 1,5 Salmon Fillet Frozen instead of 1
Female Body Building Diet
Women’s bodybuilding diet should contain all the essential vitamins, minerals and nutrients that will help them to get ripped faster. Lets have a look at the nutritional breakdown of an ideal female bodybuilding diet.
Protein for female bodybuilding:
Protein plays a key role in building up the lean muscle mass. Not just that protein helps in controlling apetite and indirectly contributes in burning fat. Bodybuilding women should have anywhere from 1.5 to 2 grams of protein per kilogram of body weight everyday. Serious bodybuilders should aim for even higher. Focus should be given more on having protein that are rich in all essential amino acids and having a healthy mix of different kinds of foods that are rich in protein.
Female bodybuilding diet and fat
Female bodybuilding diet should comprise of a sizable portion of fat in their regular diet as it helps them maintain a low fat percentage in the body. It also helps maintain the lean muscle mass in the body. Focus should be put more on polyunsaturated and monounsaturated fat that are found in foods like fish, nuts, plant oils etc. among others. Besides, fat is also necessary to keep maintain the testosterone level in women as shown in a study.
Carbohydrate in women’s bodybuilding diet
Carbohydrates form the larger part of a bodybuilder’s diet, be it a male or a female bodybuilder. Foods rich in carbohydrate are best suited for doing intense workouts. A wide range of fruits and vegetables, brown rice, sweet potatoes and oats are ideal sources of complex carbohydrates for female bodybuilders.
Female bodybuilding diet : Foods
Having proper foods in right quantities is very necessary. There are certain foods that are rich in most of the nutrient’s that a bodybuilder’s body needs. Here are some useful food recommendations for female bodybuilders
- Eggs, chicken, turkey, etc. are all great sources of protein that you should fall in love with.
- Have more brown rice, whole wheat bread, Ezekiel bread, cream of wheat and oatmeal as stated earlier to fulfil your body’s carbohydrate needs.
- Leafy vegetables like Broccoli, asparagus, green beans etc. are must for the mineral needs of your body.
- Oranges, pineapples, Bananas and other vitamin and mineral rich fruits
- Drink plenty of water as it not only helps flush out the unwanted toxins from the body but also keeps you healthy. Besides, if you are working out extensively, you should have ample water to meet your body’s needs.
12 WEEK BIKINI COMPETITION DIET
Achieve peak performance and look your best with this detailed nutrition plan
If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed to get into the very best shape of your life.
THE DIET PLAN
How it works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultra-cut, superlean look just in time for your moment in the spotlight.
PHASE 1: WEEKS 1-4
Follow the meal plan outlined here, which also includes a Food Swaps guide below. In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.
BREAKFAST
- 4 egg whites
- ⅓ cup (uncooked) instant oatmeal
- 10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat
MID-MORNING SNACK
- 4 oz skinless, boneless chicken breast
- 3 oz sweet potato, boiled or baked, without skin
- ½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat
LUNCH
- 4 oz skinless, boneless chicken breast
- ½ cup long-grain brown rice
- 1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat
MIDDAY SNACK
- 1 scoop whey protein isolate
- ½ large (8″) banana
- 1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat
DINNER
- 5 oz cod
- 1 white corn tortilla
- 1 cup sliced zucchini, boiled
Salad with dinner
- 2 cups mixed greens
- 10 almonds, crushed
- ¼ cup cherry tomatoes, quartered
- ¼ cup red onion
- 2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat
EVENING SMOOTHIE
- 1½ scoops whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat
Daily Totals: 1,518 calories, 174g protein, 124g carbs, 40g fat
PHASE 2: WEEKS 5-8
In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you’re not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page one. And keep up your fluid intake, drinking at least one gallon of water per day.
BREAKFAST
- 3 egg whites
- 2 oz 99% fat-free ground turkey breast
- ⅓ cup (uncooked) instant oatmeal
Totals: 214 calories, 29g protein, 19g carbs, 3g fat
MID-MORNING SNACK
- 4 oz skinless, boneless chicken breast
- ⅓ cup long-grain brown rice
Totals: 172 calories, 25g protein, 15g carbs, 2g fat
LUNCH
- 4 oz skinless, boneless chicken breast
- 1 cup black-eyed peas, boiled
- 1 cup chopped broccoli, steamed
Totals: 355 calories, 40g protein, 47g carbs, 3g fat
MIDDAY SNACK
- 4 oz 99% fat-free ground turkey breast
- 2 white corn tortillas
- 1 oz avocado
Totals: 257 calories, 31g protein, 20g carbs, 6g fat
DINNER
- 4 oz cod
- 1½ oz avocado
Salad
- ½ tbsp extra-virgin olive oil
- 2 tbsp balsamic vinegar
- 2 cups mixed greens
- ¼ cup tomato
- ¼ cup onion
Totals: 290 calories, 23g protein, 17g carbs, 14g fat
EVENING SMOOTHIE
- 1 scoop whey protein isolate
- 1 tbsp organic flaxseeds
Totals: 160 calories, 27g protein, 3g carbs, 5g fat
DAILY TOTALS:
1,448 calories, 175g protein, 121g carbs, 33g fat
PHASE 3: WEEKS 9-12
Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well-hydrated. And don’t forget to swap out for your favorite foods!
BREAKFAST
- 5 egg whites
- ⅓ cup (uncooked) instant oatmeal
Totals: 188 calories, 22g protein, 20g carbs, 2g fat
MID-MORNING SNACK
- 4 oz skinless, boneless chicken breast
- 1 cup raw green beans
- 10 almonds
Totals: 200 calories, 27g protein, 10g carbs, 8g fat
LUNCH
- 4 oz skinless, boneless chicken breast
- ⅓ cup long-grain brown rice
Salad with lunch
- 2 cups mixed greens
- ¼ cup tomato
- ¼ cup onion
- 1 tbsp balsamic vinegar
Totals: 227 calories, 26g protein, 26g carbs, 2g fat
MIDDAY SNACK
- 4 oz skinless, boneless chicken breast
- 3 oz sweet potato, boiled or baked, without skin
- ½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat
DINNER
- 4 oz skinless, boneless turkey breast
- 1 oz avocado
- 10 almonds
Salad with dinner
- 2 cups mixed greens
- ¼ cup cherry tomatoes, quartered
- ¼ cup yellow onion
- 2 tbsp balsamic vinegar
Health Benefits of Weight Loss
1. Helps regulate blood sugar and diabetes
Losing weight improves insulin sensitivity in people with type 2 diabetes, says Preeti Pusalkar, a certified clinical nutritionist with Hudson Medical Center, a primary care provider in New York City.
Excess body fat leads to an increase in adipose tissue, which causes inflammation and interferes with the function of insulin — the hormone that helps regulate blood sugar levels.
Weight loss reduces adipose tissue, which allows the body to manage blood sugar more effectively. Plus, you don’t have to lose that much weight to see results. Research has found that just a 5% reduction in body weight improved blood sugar levels in adults.
2. Improved heart health
Losing weight can also improve heart health by reducing pressure on arteries, meaning the heart doesn’t have to work as hard to pump blood through the body. The result is lower blood pressure and low-density lipoprotein (LDL) cholesterol levels — the “bad” kind of cholesterol that can increase your risk of heart disease, Pusalkar says.
And it doesn’t matter if you lose weight through diet and exercise or weight-loss surgery like metabolic surgery — you’ll reap benefits regardless, according to a large 2020 study.
Researchers examined the effects of weight loss surgery on obese patients who either had weight loss surgery or who lost weight through lifestyle changes. The risk of heart disease for the surgical group decreased after a 5% to 10% loss of body weight while the nonsurgical group saw a decrease after losing about 20% of body weight.
3. Decreased risk of stroke
Excess weight can increase blood pressure, and therefore your risk of stroke. This is because high blood pressure puts a strain on your blood vessels, making them stiffer and more likely to cause blood to clot.
“Losing weight helps improve the efficiency of the heart due to less constricted blood vessels,” Pusalkar says.
4. Better sleep
Overweight people are more likely to suffer from sleep apnea — a disorder characterized by disrupted breathing while sleeping. Excess weight can increase fat deposits in your neck, which can obstruct your airways.
If you suffer from sleep apnea, losing weight likely won’t entirely cure the condition. However, losing just 10% to 15% of your body weight can improve sleep quality and reduce the severity of sleep apnea in moderately obese patients, according to the National Sleep Foundation.
5. Improved mobility
Losing weight alleviates pressure on knees and joints, which can improve mobility, Pusalkar says. A large 2012 study of obese adults with type 2 diabetes found as little as a 1% drop in weight cut mobility limitations, such as difficulty walking or climbing stairs, by more than 7%.
6. Higher self-esteem
While there is no direct correlation between weight loss and self-esteem, some studies show that weight loss can improve mood and self-confidence.
A 2014 review examined 36 studies to determine the psychological benefits of weight loss. Researchers found consistent improvements in body image, self-worth, and general well-being among subjects who lost weight.