Diet for bikini

DIET FOR BIKINI

 

Do you want to lose weight and be ready for sunny days? Let`s try DIET FOR BIKINI!

This diet works for me. I prefer "low carb" diet and "high protein diet". Just remember, we all are different and what works for me does not have to work for you. Also we all have different needs. Some of you exercise very often and some rarely. If you exercise and eat healthy, you are going to have an excellent results.

Healthy weight loss 1-2 pounds/week

You can lose weight only if you burn more calories during the day than amount of calories you eat per day. To lose 1 pound per week you need to have about 500kcal deficit per day. If you exercise, you need to eat more, your body should tell you. If you want to lose 2 pounds per week you need to have about 100kcal deficit per day.

How much to eat

Portion sizes are different from person to person, depending on your age, gender, activity, health condition, etc...

The size of stomach is as big as closed fist.

Counting calories for weight loss yes x no?

Honestly I do not like counting calories, but if you eat more calories than you need, the body will store them as fat. If you want to be sure, calculate your ideal body weight.

Ideal weight

The ideal weight for a woman who is exactly 5 feet tall is 100 pounds. For every additional inch above 5 feet, add 5 pounds. If you are shorter then 5 feet tall, subtract 5 pounds for every inch you measure below 5 feet.

The ideal weight for a man who is exactly 5 feet tall is 106 pounds. For every additional inch above 5 feet, add 6 pound. If you are shorter then 5 feet tall, subract 6 pounds for every inch you measure below 5 feet.

How many calories your body needs each day

Determinate your exercise level and then multiply your ideal body weight with the number corresponding to your exercise level:

• if you are totally inactive, multiply your ideal body weight by 11
• if you exercise 2-3 times a week, multiply your ideal weight by 13
• if you exercise 4-5 times a week, multiply your ideal weight by 15
• if you exercise 6-7, multiply your ideal weight by 18

How much fat you can eat

Now you know how many calories your body needs each day. From here, you can easily figure out how much fat you can eat. Most nutritionists recommend that your limit daily intake of fat to 30% of your total calories. However, if you want to lose weight, limit your daily fat intake to 20% of your total calories.

Example: Lucy`s ideal body weight is 150 pounds. She exercises 2-3 times a week, so ideal weight multiplied by the number that matches her activity level is 1950kcal (150 x 13 = 1950). The number of calories that her body needs each day is 1950.

If we take 20% of 1950, we get 390 (1950 x 0.20 = 390). To translate fat calories into fat grams, we need to divide 390 by 9 because one gram of fat is equal to 9 calories. In order to lose weight, Lucy will need 43 grams of fat per day (390/9 = 43).

Drink plenty of water, at least 2-3 liters per day. Do not fry food, instead bake, grill, steam...

As salad dressing use olive oil, sea salt, spices.

MONDAY

Breakfast

• 1 cup of low fat yogurt
• 1cup of berries
• 15 almonds
• banana

Snack

• Grapefruit
• Apple

Lunch

• baked or grilled chicken breast
• 1 cup broccoli
• 2 tbsp low fat cottage cheese

Snack

• apple
• kiwi

Dinner

• baked or grilled fish
• 1 bowl vegetable salad
• row nuts 2 tbsp

Snack

• fresh vegetable
• 1-2 glasses of low fat/skim milk any kind (almond, rice, coconut, soy milk...)

TUESDAY

Breakfast

• 1 cup of oatmeal
• 1 mango
• 1/2 cup raisins

Snack

• apple
• 1 cup of berries

Lunch

• beef
• 1 bowl of fresh vegetable
• 2 tbsp nuts

Snack

• watermelon

Dinner

• chicken soup
• 1 bowl of fresh vegetable

Snack

• fresh vegetable
• 1-2 glasses of low fat/skim milk any kind

WEDNESDAY

Breakfast

• 2 boiled eggs
• 1 slice of 100% whole wheat or 100% whole grain bread
• orange

Snack

• grapefruit
• apple

Lunch

• citrus shrimp salad
• 1 tbsp low fat cheese or parmezan or cottage cheese

Snack

• apple
• 20 almonds

Dinner

• cabbage soup
• 1 cup low fat cottage cheese
• avocado

Snack

• fresh vegetable
• 1-2 glasses low fat/skim milk any kind

THURSDAY

Breakfast

• smoothies (1 banana, 1 kiwi, 1 cup of strawberries)
• 1 cup of oatmeal

Snack

• apple
• grapefruit

Lunch

• tuna salad

Snack

• 1 cup baby carrots and humus (1/2 cup)

Dinner

• baked or grilled 1 filet of fish (salmon, sole, flounder, etc.)
• 1 cup of steamed broccoli, carrots and zucchini

Snack

• 1 tbsp of low fat sour cream
• fresh vegetable
• 1-2 glasses of fat free/skim milk any kind

FRIDAY

Breakfast

• 1/2 cup of granola or high fiber cereal
• 1 cup low fat or fat free yogurt
• banana

Snack

• apple

Lunch

• 1 cup of brown rice
• chicken/fish/beef/turkey
• tomato salad

Snack

• grapefruit
• cca 15 almonds

Dinner

• 1 cup of cooked spinach
• 2 boiled eggs
• 1/2 cup of mushrooms
• salmon

Snack

• fresh vegetable
• 1-2 glasses of low fat/skim milk any kind

SATURDAY

Breakfast

• 1 small whole wheat bagel with 1 tbsp of light strawberry jam
• 1 cup of berries

Snack

• banana
• grapefruit

Lunch

• grilled chicken salad
• celery/onion/avocado/corn soup

Snack

• 1 cup of boiled edamame (soybeans)
• 1/2 cup of almonds

Dinner

• cauliflower soup
• fish with 1 cup of broccoli

Snack

• 2 tbsp of almond/peanut butter
• 1-2 glasses of low fat/skim milk any kind

SUNDAY

Breakfast

• 3 scrambled eggs
• 1 cup of broccoli
• 1 glass of fresh juice

Snack

• 1 cup of fruit salad (banana, apple, orange, grapefruit, kiwi...)

Lunch

• greek yogurt chicken salad
• 1 bowl of fresh vegetable

Snack

• 1 cup of low fat yogurt with berries

Dinner

• broccoli cheddar soup with chicken
• 1 cup of fresh vegetable

Snack

• fresh vegetable
• low fat/skim milk any kind

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