How To Get Bikini Body

How To Get Bikini Body

The YOU Bikini Diet works by keeping your blood sugar stable with three meals and two snacks daily. Eating every three hours keeps energy levels high and stops you feeling hungry. The diet is rich in metabolism-boosting fatty acids found in coconut oil, plus mono-unsaturated fats in olive oil. 

Combined with fresh vegetables and fruit, quality protein and wholegrain carbohydrates,
the diet will help your body burn fat by using its fat stores as fuel. Add in strengthening and cardiovascular exercise, and your body has no choice but to start using its excess fat
and strengthening muscles – which gives you smooth, strong contours.

THE RULES

• Always eat breakfast, lunch and dinner, with snacks mid-morning and afternoon.
• Do eat five to seven servings of fruit and veg daily (frozen is fine).
• Do eat a little protein at every meal.
• Do switch to non-homogenised organic milk (try Duchy Originals, from Waitrose).
• Do use virgin coconut oil (for cooking) and extra virgin olive oil (for salads); avoid sunflower and corn oils, and margarine.
• Do sip six to eight large glasses of water daily (flavour with lemon, mint, ginger or strawberries if you like). Take a (glass) bottle of water with you when you go out. Also drink green tea and pressed fruit juices. 
• Don’t eat refined carbohydrates (in bread, pies, pizza, cakes, biscuits, etc); processed foods, which may upset appetite-controlling hormones; or drink fizzy drinks, alcohol
  and coffee.
• Don’t grill meat or fish until blackened, because that triggers damaging free radicals.

MONDAY

• Breakfast Berry smoothie: blend 1 cupful red/purple berries (strawberries, blueberries, raspberries, blackberries plus pitted cherries), half a banana and 200ml cranberry juice. Plus 1 oatcake and 1 tbsp cottage cheese.
• Snack 5 almonds and 5 brazil nuts.
• Lunch Summer green pea soup or egg salad: 1 sliced, hard-boiled egg with herby salad leaves, chopped red pepper, spring onion, and cucumber, olive oil and balsamic vinegar dressing.
• Snack 1 tbsp goji berries.
• Dinner Pan-fried chicken with spinach and raspberries.

TUESDAY

• Breakfast Breakfast shake: blend together 2 tbsp (frozen) mixed summer berries, 200ml semi-skimmed organic non-homogenised milk or coconut milk, 1 tbsp natural yoghurt, half a banana.
• Snack 2 tbsp blueberries.
• Lunch Grilled salmon salad with cucumber, ginger, red pepper and chilli.
• Snack Vegetable juice (ready prepared or freshly made).
• Dinner Piri-piri fish.

• Breakfast Power muesli: mix 2 tbsp whole oats with 5 almonds, 5 hazelnuts,
  1 tsp goji berries, 1 tsp sunflower seeds and 1 tsp golden flax seeds. Soak in 200ml organic non-homogenised milk or coconut milk for 20 minutes then serve.
• Snack 10 organic strawberries.
• Lunch Beetroot hummus with crudités: buy a tub, or blend 20g cooked beetroot with 75g tinned chickpeas, 1 tsp light tahini, 1 clove garlic, 2 tsp extra virgin olive oil, 1 tsp virgin coconut oil and a little cayenne pepper. Serve with crudités of carrot, red pepper and cucumber.
• Snack Protein and almond fudge ball. 
• Dinner Lamb and falafel kofte.

THURSDAY

• Breakfast Banana and passionfruit smoothie: blend the pulp of 2 passionfruit, half a banana, 200ml organic non-homogenised milk or coconut milk, and 1 tbsp low-fat natural yoghurt.
• Snack Handful of mixed nuts (almonds, brazil nuts, walnuts).
• Lunch Smoked salmon (or smoked trout, tuna, or prawns) salad: toss rocket and salad leaves with half a sliced avocado, cherry tomatoes and 40g smoked salmon. Top with
  1 tbsp pine nuts or black olives.
• Snack 1 plum and 1 tsp goji berries.
• Dinner Lentil salad with pine nuts and spinach: in a pan, simmer 150g puy lentils with
  1 finely chopped small onion, 1 crushed garlic clove, 1 bay leaf, 1 tsp cumin and 400ml water, until the water is absorbed (25-30 minutes). Serve with 1 tsp pine nuts on a handful of organic baby spinach leaves, with a little garlic herb dressing.

FRIDAY

• Breakfast Crunchy fruit yoghurt: 1 small tub natural live yoghurt with a portion of strawberries or 1 chopped apple or the seeds and juice of 1 pomegranate, sprinkled with 1 tsp Mornflake Crunchy Oatbran, 6 almonds plus 1⁄2 tsp honey.
• Snack 25g walnuts.
• Lunch Chicken salad or tortilla wrap: mix 30g cooked (or smoked) chicken with sliced red pepper, 1 small chopped tomato, mixed salad leaves and a little dressing; place in a tortilla wrap if wished.
• Snack Fresh vegetable juice.
• Dinner Salmon patties on watercress with mango salsa or organic pork stir-fried with garlic: marinate 75g diced lean pork in 2 tsp olive oil, 1 crushed garlic clove and 1⁄2 tsp grated ginger for 30 minutes.
• Fry in 2 tsp virgin coconut oil for 2 minutes then add a sliced spring onion, half a sliced red pepper and a handful of broccoli florets. Fry for 6-7 minutes, lower heat, cover and cook for 2 minutes. Serve with1-2 tbsp basmati rice, if wished.

SATURDAY

• Breakfast Chic choc smoothie: blend 6 strawberries and 1 tbsp blueberries, 10 pitted cherries, 1 tsp cocoa powder and 200ml organic non-homogenised milk or coconut milk.
• Snack 5 almonds and 5 brazil nuts.
• Lunch Greek salad: toss 1 sliced spring onion, half a cucumber in chunks, 2 chopped tomatoes and 1 tbsp black olives in olive oil and sprinkle with fresh herbs. Serve with small pot of cottage cheese.
• Snack Fruit smoothie (ready prepared).
• Dinner No pasta lamb lasagne.

SUNDAY

• Breakfast Scrambled egg: cook one egg in coconut oil with one chopped tomato and/or red pepper and 1 tbsp chopped fresh herbs.
• Snack 1 tbsp goji berries.
• Lunch Tuscan broad bean salad. 
• Snack Piece of fruit.
• Dinner Chicken and ginger: slice a small chicken breast into 1cm strips, toss in
  1 tbsp tamari soy sauce and sauté in 2 tsp virgin coconut oil with a crushed garlic clove for 1 minute. Add 1⁄2 tsp finely chopped fresh ginger, the leaves of 1 pak choi, half a chopped red pepper and 1 tsp cashew nuts. Stir-fry for 3 minutes, cover and cook for a further minute. Serve with a handful of rice noodles.