Bikini diet
Fat deposits on the abdomen and thighs in women, in the so-called bikini zone, cause a lot of trouble. The "Bikini Diet" promises to remove fat primarily from this problem area, which is why it is especially popular before the start of the beach season. Nutrition and fitness experts say that diet alone is not enough to remove fat from the bikini area, it must be supplemented with a set of special exercises, but the combined action of the Bikini Diet and physical activity will provide excellent results.
Bikini diet rules:
- The daily amount of calories is not more than 1000 kcal.
- High-calorie foods (sweets, fatty foods, fast food, etc.) are excluded from the diet.
- There should be four meals a day.
- Drink at least six glasses of water with lemon juice every day.
- Daily exercise for the bikini area.
The risk of a quick return of the lost weight after the "Bikini diet" is high, so you need to get out of it smoothly, slowly introducing relaxation in calorie content and portion sizes - about the same time as the diet itself lasted.
Advantages of the "Bikini Diet"
Three weeks, for which the diet is designed, allows you to get rid of 6-10 kg of excess weight. If you combine it with special exercises for the bikini zone, fat will go away from problem areas.
Diet allows you to reduce the volume of your stomach by learning to eat less food and to form healthy eating habits.
Disadvantages and contraindications of the "Bikini diet"
The daily calorie content of 1000 kcal is lower than the one established by the WHO as the minimum safe for health (1200 kcal). The excessively low energy value of the "Bikini Diet" often causes a breakdown and deterioration of health, which, in combination with the physical activity required for this diet, can become a problem.
"Bikini diet" is contraindicated for people with any chronic diseases, adolescents, pregnant and lactating women.
What foods are allowed?
- Liver, lean meats, poultry, fish.
- Eggs.
- Milk, dairy and fermented milk products - natural, no additives, low fat content.
- Whole grain bread, rye crisps, rice and unleavened cakes.
- Any vegetables, including avocados, potatoes, and legumes.
- Mushrooms.
- Fruits and berries - grapefruits, oranges, lemons, apples, pears, plums, bananas, melons.
- Fruit jam, dried dates.
- Butter and vegetable oil.
- Green tea, black coffee.
What foods are prohibited?
All foods that are not on the permitted list are prohibited, in particular sugar. It is also desirable to exclude salt completely, but if it is difficult to do this, then it is permissible to slightly add salt to the food.
Bikini diet menu
Examples of the Bikini Diet menu:
Option 1: fruit salad dressed with 200 ml of yogurt.
Option 2: an egg, a slice of rye bread, dried in a toaster, with butter, black coffee.
Option 3: 200 ml of milk, dry millet flatbread, 4 dates.
Option 4: 2 rye bread with a thin layer of butter, 50 g of soft cheese, 2 tsp. fruit jam, black coffee.
Option 1: 150 g of fish, jacket potatoes, vegetable soup, pear.
Option 2: 200 g chicken, fresh vegetable salad, 2 rice cakes, orange.
Option 3: 150 beef, toast, stewed vegetables, 2-3 plums.
Option 4: 150 g of fish, unleavened flatbread, fresh vegetable salad, pear.
Option 5: grilled chicken leg, 2 tomatoes, a slice of bread.
Option 6: 3 baked potatoes, boiled beans, fresh vegetables, banana.
Option 1: 50 g of hard cheese, 2 rye bread, an apple.
Option 2: 2 rice cakes with butter, 2 tsp. fruit jam.
Option 3: 200 ml yogurt, toast.
Option 4: 2 tbsp. l. cottage cheese, fresh vegetable salad.
Option 1: 250 g of fish, braised beans with carrots, watercress, half a grapefruit.
Option 2: 100 g of boiled young potatoes, cucumber and tomato, 200 ml of kefir.
Option 3: grilled chicken leg, stewed mushrooms with onions, orange.
Option 4: 100 g of stewed liver, 2 tbsp. l. canned or stewed green peas, fresh vegetables, a slice of bread.
Option 5: 200 ml of yogurt or kefir, stewed vegetables, 2-3 dates.
Useful Tips
Tip 1. Occasionally you can afford a glass of natural dry or semi-dry wine.
Tip 2. You should have dinner no later than three hours before bedtime; it is advisable to eat a protein product for dinner in order to be full until the morning.
| Diet characteristic | final grade |
| Duration: 3 weeks |
3.5 out of 5 A low-calorie diet helps to reduce body fat in the abdomen and buttocks. It will be much more effective if supported by regular physical exercises aimed at working out problem areas. |
| Recommended frequency: once a year | |
| Weight loss rate: | |
| Safety: | |
| Variety of products: |
YouTube video related to the article:
Found a mistake in the text? Select it and press Ctrl + Enter.
