The Bikini Model Cheat Sheet – When it comes to perfecting physiques, bikini models are the pros. Literally, their body is their profession, and they put everything into creating that perfect aesthetic. But what do bikini models eat to achieve this look?
Needless to say, achieving a bikini model body isn’t a walk in the park. It’s a carefully balanced combination of determination, dedication to the gym, and a killer diet.
Eating well might sound simple, but it takes a ton of grit, planning, and commitment to achieve this kind of physique. If you’ve ever wondered what bikini models eat, I’m here to spill the secrets.
What do bikini models eat?
Now, you might think that to achieve this kind of body, you need to go to extreme measures. Well, fear not! You can get the results you’re looking for in a healthy, safe way.
While you’ll have to measure your macro intake and weigh out the foods you eat, you’ll be nourishing your body with all the right stuff. (155)
To get there, you need to have a plan—both with your workouts and with your food. We’ve all heard the phrase abs are made in the kitchen, and that’s definitely the case with fitness models.
There are plenty of fad diets and companies out there promising you fat loss results, but the reality is that there are no secret tricks or life hacks to a bikini model diet. You just need to be strict, plan out your food intake, and stick to it.
Understanding food
A bikini body is the result of some serious food knowledge. To achieve this kind of physique, you need to understand how food fuels your body. Once you’ve got that, you can start using your diet to power your workouts, improve your physique, and burn fat.
The foundation of this is these three essential macronutrients:
- Protein: This macro helps you build and maintain muscle. It’s an amino acid that’s used by your body to repair and grow your muscles after you work out.
- Fat: Your body needs fat as part of a balanced, healthy diet. It helps the body absorb certain vitamins to keep you in great shape.
- Carbohydrates: These foods give you the energy your body needs to function. Whether that’s keeping your heart pumping or helping you smash a workout, carbs are essential.
If you’re a fan, a client, or have an interest in this article, you probably already know what these macros are.
However, there’s more to it than just knowing what’s going into your body.
Bikini models need to plan a careful ratio of their macros. By balancing out these nutrients and finding the right calorie intake, you can build muscle, lose fat, and power workouts to achieve that perfect physique.
To do this, bikini models will generally aim to eat lean protein, complex carbohydrates, healthy fats and vegetables.
Now I hear you. Eating healthy is one thing, but how do you achieve that super-toned physique? How much of this stuff do bikini models really eat?
Perfecting protein
You can’t sculpt that amazing bikini body muscle without protein. Every time you go to the gym or even carry your groceries to the car, you’re creating tiny microtears in your muscles. Your body then adapts to this new strain by repairing the fibers to strengthen and grow your muscles.
Protein is used to make these repairs. Protein is the essential macronutrient to turn your workouts into super-shaply gains, which makes it a super important part of the bikini model diet.
A bikini model will use lean protein to grow her gains. Lean protein contains less fat, so it’s less calories per gram, a high protein content, and is easy for your body to digest.
Every meal should contain a healthy portion of protein so your body has enough in its system to maintain and grow muscle.
Optimal amounts of protein are between 1.4 and 2.0 g of protein per kg of body weight. Studies show that for the best muscle-growing results, you should aim to consume this macronutrient over the course of the day, in around 5-6 sittings.
Why go complex?
One of the most important things to learn about nutrition is how to use your carbs to your advantage. We’ve mentioned before that complex carbs are packed full of vitamins and goodness compared to simple, refined carbs. But what does this mean for your body and your workouts?
Complex carbs get their name because they’re made up of long, complicated chains. This takes more time to break down in the body, giving you a slower release of energy.
This is perfect if you’re looking for optimal gym performance. A slower release of energy will give you enough energy to power you through a longer workout. Whether you’re lifting weights or smashing a killer cardio HIIT session, you need the right energy to get the most out of it.
How much do bikini models eat?
Well, that depends on their phases. When they’re building muscle, a bikini model will be on a high protein, high carb diet, and a calorie surplus. When they’re cutting to that super toned, stage-ready look we’re used to seeing, they’ll be in a calorie deficit. During this time, they’ll be eating plenty of protein to maintain muscle mass and cut fat.
Everything they eat will be ‘clean’. That just means as healthy and vitamin-packed as possible.
For example, a bowl of oats is a healthy slow-release carb, brimming with fiber, vitamins, and minerals. It might have the same carb content as a chocolate bar, but this treat won’t have any of the healthy components of the bowl of oats. Refined sugars in the chocolate will also give you a quick energy spike and a pretty nasty crash rather than a clean boost that lasts.
These are often referred to as ‘empty carbs’ because you’re not really getting any benefit from them, just calories. The trick to replicating this diet is to keep it clean, find the right amount of calories for you, and stick to it.
The final word
Once you’ve got these tips down and your food is properly planned out, achieving a bikini model physique is within reach. No doubt, a lot of work goes into crafting this coveted physique, but when done right, it can be achieved in a safe and healthy way. If you’re ready to take on the challenge, use this guide and see if you can perfect your nutrition and physique.
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