When it comes to bikini season, the right foods can often help you on the road to getting the summer body you want. So what should you eat and what should you avoid? Here are the top 10 dos and don'ts to help you on your way to getting into that bikini you've had your eye on...
1. Cut down on bread and pasta
Beat the bloat by cutting down on wheat and gluten-containing foods like bread and pasta. Many people find these foods tend to cause bloating and digestive complaints. Try avoiding these foods for 2 weeks and see if you notice a flatter tummy and happier stomach.
Have smaller meals, more often
Nutritionist Lisa Guy, just one of the experts in the body+soul revolution team, recommends eating 5 to 6 smaller, protein rich meals throughout the day. The frequency of meals is a great way to combat hunger pangs, while eating plenty of protein helps stabilise blood sugar levels. This means you’ll feel fuller for longer after a meal.
“Nuts and seeds, yoghurt, hummus with veggie sticks, raw protein balls, almond butter on apple slices, or a protein smoothie are all healthy protein-rich snacks to help get you through the day without feeling hungry,” she says.
For more health and fitness advice, join Lisa and the rest of our experts for the body+soul revolution. From diet to exercise, they have every question covered, every step of your 10-week Weight Loss, Strength or Vitality journey.
2. Eat loads of fruit and veg
Eat plenty of fresh vegetables including salads with meals, and have around 3 pieces of fresh fruit each day, to supply you with essential nutrients and antioxidants needed for good health and healthy weight management.
3. Drink plenty of water
Drink at least 2 litres of water daily to keep your body well hydrated, and to help flush toxins from the body and to help keep you regular. Drinking water in between meals is a good way to reduce overeating too. If you don’t like to drink plain water try making up an iced herbal tea instead.
4. Get rid of processed foods
Clear your cupboards out of any processed snack foods and sugary breakfast cereals and biscuits, these foods are high in sugar and fats and promote unstable blood sugar levels and weight gain. Stock up on natural unprocessed breakfast cereals like whole oats, natural muesli or quinoa flakes, and healthy snack foods like yoghurt, fresh and dried fruits, nuts and seeds, and hummus.
5. Use thermogenic foods
Use coconut oil and other thermogenic foods to help increase your metabolism and promote weight loss including chillies, ginger, cinnamon, apple cider vinegar, and mustard.
6. Drink green tea
Drink green tea daily. It is not only loaded with cancer fighting antioxidants but it has been shown to help assist with weight loss too.
7. Eat the right kind of breakfast
Eat a healthy breakfast each morning so you don’t go looking for unhealthy mid-morning snacks to give you a boost in energy. Eggs on grainy toast, natural muesli with fruit and yoghurt, porridge with fruit and chia seeds, and protein and fruit smoothies are all good choices.
8. Opt for wholegrains
Carbohydrates are an important part of the diet, however you should choose wholegrain sources that are rich in fibre, which help keep you full for longer and that won’t send your blood sugar levels soaring. Eating moderate amounts of these types of complex carbohydrates won’t promote weight gain like your processed ‘white’ varieties. Opt for wholegrain breads, brown rice, whole oats, amaranth, millet, buckwheat and some root veggies. Try having one grain-free meal a day eg. for lunch have a big chicken and avocado salad with plenty of green leaves and other veggies, instead of a sandwich. Quinoa is a great grain-free option that is high in protein and fibre, which can be used as a breakfast cereal, in salads, and with stir-fries and curries.
9. Cut down on alcohol
Don’t overdo your alcohol intake. Alcohol is very high in calories, not to mention the added calories of adding sugary mixers like soft drink. Drinking regularly can cause unwanted kilos to creep on so go easy.
10. Drink veggie juices to reduce fluid retention
Fluid retention can give the appearance of carrying excess weight. To avoid this reduce sodium in your diet, commonly found in take-away and processed foods, try veggie juices with celery and parsley as they act as natural diuretic. Dandelion leaf tea and taking a magnesium supplement can also be beneficial for reducing fluid retention. Don’t forget to keep drinking plenty of water throughout the day.
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