As a bikini model/ IFBB Bikini pro competitor, I am always asked what or IF I eat. And the answer is YES, I eat and I can eat…A LOT!
While each bikini model will eat different amounts, many of us eat similar types of unprocessed foods. Unprocessed food is something you find naturally, it will not be served in a box and is 1, one, UNO ingredient not a laundry list. The more processed food is the more chemicals, additives, sodium and preservative it contains. These items are hard for the body to break down, tend to cause bloating and will not yield the type of body a bikini model is looking for.
I am not saying I do not indulge every once in a while- but the key word is ONCE in a while. I usually have a cheat meal/refeed meal once a week. This helps me to boost my metabolism by shocking it into an excess of calories at ONE meal, not the whole day. This also helps me to stay sane during preparation for an IFBB Bikini competition or fitness event.
For others who have self control but do not want to be as strict with their diet can use flexible dieting and allow themselves to eat well the majority of the time and then have small PLANNED indulgences. These people know what their macronutrient needs are and are eating to meet their goals.
For the most part the best bikini models are eating to support their body shape goal. In my fitness competitions, I want to have more muscle and definition than a bikini model in a magazine. So my meals need to have carbohydrates for energy, protein to build and maintain muscle and healthy fats keep me feeling full. These 3 macronutrients work together, humans NEED carb and fats please do not fear them. The problem is that people tend to go overboard. Portion control will be your best freind when trying to get that bikini model body. I work with Bombshell Fitness for all of my contest prep and their Certified Nutritionist Genn Strobo helps with my meals.
I can eat 5-7 meals a day but the most important thing is to EAT and nourish your body. Never starve yourself to reach a goal!
Bikini Model Diet
Meal 1: 2 eggs, 4 egg whites, half cup veggies, 1/2 apple
Meal 2: protein Shake, 1 oz nuts
Meal 3: 4 oz chicken, 4 cups lettuce, 1/2 tablespoon olive oil
Meal 4: 4 oz tuna, 4 oz asparagus, 3 stalks celery, 1/2 cup of carrots, 3 tablespoon hummus
Meal 5: protein Shake, 5 strawberries, almond butter smoothie