Bikini Body Diet
No, we're not going to look like Victoria's Secret models by June (them gals be CRAZY), but we are planning to be at our best when the summer does finally arrive. How? By eating and exercising our way to a flatter stomach, toned muscles, a glowing complexion and smoother skin. Read our guide to achieving the achievable - your optimum bikini body - to find out more.
WennBURN
Let’s be honest – most of us could do with shedding a few pounds before we hit the beach with it ALL OUT THERE, like Cameron Diaz (our No.1 gym-spiration). The best way to do this is to aim to burn and reduce your calorific intake by about 330 calories a day. Remember – women should aim to eat between 2,000 and 2,200 a day to maintain their weight, around 1,800 to lose. Want to speed up the process? Try including three intense 30-45 minute cardio sessions a week (try running and sprinting in intervals, spinning sessions or hitting the cross trainer) and pack your fridge with these metabolism-boosting foods…
iStockGreen Tea
Green tea has been proven to aid weight loss by speeding up the metabolism, inhibiting fat absorption and aiding glucose regulation. This is not because of the caffeine it contains, but is instead due to the high concentration of natural antioxidants called catechin polyphenols. Try drinking three to five cups a day, or take in supplement form, to really notice a difference.
iStockGrapefruit
Researchers at the Nutrition and Medical Research Centre in San Diego discovered that eating a grapefruit or drinking grapefruit juice before a meal resulted in more than three pounds of weight loss in 12 weeks. This is because there is a naturally occurring chemical in grapefruits that lowers insulin levels, reducing cravings and increasing your body’s ability to burn fat.
iStockChilli
Cayenne pepper and other varieties contain a chemical called capsaicin, which boosts the metabolism by increasing the body’s temperature.
We all know that garlic is great for fending off colds, but did you know it can help lower cholesterol AND reduce the fat cells in the body? Now you do…
iStockKelp
Kelp (or seaweed) is prized for its high levels of iodine. This helps to stimulate the thyroid hormones in your body, which regulate your metabolism. It also contains several minerals which have been found to assist the breakdown of belly fat and relieve water retention.
iStockCucumber
Cucumbers are fabulous fat burners. Not only do their seeds contain stimulant properties, which can boost metabolic rates, but they are also high in sulphur and silicone – both of which can help the body’s natural fat-burning process.
iStockOlive Oil
It’s true – fats CAN actually help you lose weight. Polyunsaturated fats like those found in olive oil can stop you feeling hungry, while olive oil itself contains a naturally-occurring chemical called oleic acid, which aids the breakdown of excess fats in the body.
iStockLemongrass
Lemongrass, heralded for its cleansing and anti-inflammatory properties, has been used for years in pan-Asian cooking. There is evidence to suggest that some naturally occurring chemicals in lemongrass assist the breakdown of excess fats and the lowering of cholesterol in the body, too.
iStockCinnamon
Often recommended as a diet aid supplement, cinnamon helps to curb soaring blood sugar levels by stimulating insulin production. There is some evidence to suggest that cinnamon extract also makes fat cells more responsive to insulin, which means they’re much less likely to hold on to excess energy, and far more likely to burn existing stores instead.
iStockGinger
Ginger has long been used as a digestive aid, soothing the stomach and reducing inflammation in the digestive tracts. This can contribute to a flatter, healthier-looking tummy. The heat it creates when it is eaten also boosts the metabolic rate by raising the internal temperature of the body and forcing it to burn more.
iStockPineapple
Tropical fruits like pineapple contain an exotic cocktail of nutrients essential for the metabolism, including iodine, which promotes healthy thyroid (the gland which regulates the metabolism by controlling how quickly it burns energy) function. Meanwhile, high levels of B complex vitamins, potassium and calcium stimulate blood flow and lower the cholesterol.
SEE MORE METABOLISM BOOSTING FOODS HERE
Splash NewsTRIM
Now to flatten that stubborn stomach a little more. STAY TUNED FOR THE SCULTPING SECTION FOR KILLER ABS, but first, a few foods to help you beat the bloat and rid you of retention. Again, no, we probably won't achieve Rosie's dizzying wash board heights, but we can be inspired.
iStockAlmonds
Not only are almonds packed full of skin-boosting vitamin E and protein, but their high fibre content stops you feeling hungry. In 2007, researchers at Purdue University also reported that – despite the fact they are relatively high in calories – almonds themselves do not contribute to belly fat.
iStockPeppermint
Peppermint is known for its potent healing and calming digestive properties, so if you’re looking to slim down your stomach, it makes sense to start including it in your diet. The easiest way to do this is to drink it in tea form, so pick up a box from your local supermarket (organic if possible) and try drinking three cups a day.
iStockOats
Oats are filling, which makes it hard to believe that they can help you lose weight. But eating a portion in the morning for breakfast as part of a low-calorie diet is a great way to provide your body with slow-release, natural energy throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol.
iStockKale
The quickest way to flatten a stubborn stomach? Include a portion of leafy green vegetables at every meal. Kale, spinach and romaine lettuce are all extremely low in calories, full of fibre and offer several vital vitamins and minerals that help to ease water retention without causing the bloating and discomfort that some other vegetables might do.
iStockCider Vinegar
If you’re looking for a quick fix body detox, try adding a few capfuls of apple cider vinegar to your meals. It acts as a digestive tonic, helping to slay off harmful bacteria in the intestines, flush out toxins and relieve water retention around the stomach. Or, if you’re Scar-Jo, why not whack some on your face? It’s her bizarre secret to clearer skin. But more on that later.
iStockBasil
The herb is packed with iron and magnesium, which helps to improve the blood circulation in the body, while the essential oil eugenol it contains provides anti-inflammatory effects similar to that of aspirin or Ibuprofen. Great for the metabolism.
iStockAsparagus
Asparagus is often considered a luxury vegetable, and not without good reason. Each spear is packed full of vitamins A, B-complex, C and E, as well as containing high levels of skin-clearing zinc and potassium, which assists the removal of excess fluids from the body. Asparagus has long been used to treat inflammations such as arthritis and rheumatism, too.
Rex FeaturesCranberry Juice
As well as high levels of antioxidizing vitamin C, cranberry juice has fantastic diuretic properties. This means that it encourages the body to get rid of excess fluids through excretion (going to the toilet). Swap out your morning OJ for a glass of sugar-free, all natural cranberry instead.
iStockMelon
Half a melon contains almost twice as much potassium as bananas do, making it a low-calorie, high-antioxidant alternative that can aid the removal of excess fluids around the body.
iStockFennel
This liquorice-flavoured root vegetable is packed with vitamin C, potassium, and manganese and has long been used as a remedy for digestive problems. Thanks in part to its high dietary fibre content, it promotes healthy digestion, reducing swelling in the body, flushing out toxins and excess fluids.
SEE MORE BELLY FLATTENING FOODS HERE
FlynetSCULPT
Because our optimum bikini bod is more than just about being skinny. We want abs like Alba, gosh darn it. Thighs like Rihanna. Arms like Aniston! Well. As close to said lean body parts as we can, really. As well as putting in some hours of weight training at the gym (snore), we’ll be chowing down on these sculpting, protein-rich foods to enhance and tone our muscles. Or lack of.
iStockLean Chicken Breast
If you’re looking to tone and sculpt your body into fine, statuesque form, then you need to feed your muscles. The stronger and more powerful your muscles are, the more calories you will burn – and faster. Aim to eat around 15-20g of protein with each meal. A grilled chicken breast is ideal, because it’s low in fat and high in protein.
iStockDark Turkey Meat
Lean in fat and high in protein, dark turkey meat also contains twice as much beauty-boosting zinc and riboflavin – both as essential for energy as they are for maintaining a healthy immune system.
iStockMackerel
Oily fish like mackerel are particularly nutritious forms of low calorie protein. Packed full of omega 3 and 6, calcium, selenium, magnesium, potassium, folate, niacin, vitamins A, B12, C and K (phew!), eating a portion of mackerel three times a week is your one-way ticket to glowing skin and shiny hair, too. But more on that later.
iStockSalmon
Not keen on mackerel? Grill up a salmon steak instead. Equally high in protein, it’s a great alternative.
iStockTuna
High in protein, low in calories, low in fat… Grilled fresh steaks or plain old tinned, tuna is all good news for our body sculpting diet.
iStockEggs
Eggs are a great low-cal source of protein – just remember that the yolks are quite high in saturated fat (as well as other nutrients, like selenium and zinc, of course). The egg whites are much lower in fat, so save the yolks for a rainy baking day, and tuck into an egg white omelette instead.
iStockCottage Cheese
Dairy products, like cheese, are good sources of protein and calcium, but beware – most varieties are high in saturated fats, and should be limited in your body-sculpting diet. Not so cottage cheese – a low fat, high protein alternative. Spread on rice crackers, enjoy in a jacket spud or add a little to an egg white omelette.
iStockTofu
And don’t forget soya protein alternatives, either. Taken as a supplement, soya is thought to have a collagen-boosting, anti-aging effect, so coupled with the high levels of protein and low fat that tofu contains, it’s an ideal addition to your diet if you’re looking to firm up fast.
iStockBrown Rice
In order to have the energy to exercise, build muscles, firm, tone and even think, our bodies need carbs. Steer clear of white, refined carbohydrates, and stick to wholegrain varieties, like brown rice, instead. Brown rice is packed with vitamins and minerals, as well as containing protein, so is a great choice to pair with other ingredients on this list.
iStockLegumes
Beans are fab all-round superfoods when it comes to body sculpting, as they contain essential collagen-boosting nutrients, protein, complex carbohydrates and fibre.
SEE MORE BODY SCULPTING FOODS HERE
Rex FeaturesSMOOTH
Orange peel thighs? Do one, will you. There is no miracle cure for cellulite, unfortunately, and much of the bumpy skin we experience is passed down to us (THANKS MUM), but we can improve the situation by ridding our body of harmful toxins. Speed up the process by including more of these cleansing foods in your diet. Also, try some toning leg and thigh exercises to firm up and smooth out the skin in those hard-to-tackle areas. Halle has.
istockWater
One of the most common causes of cellulite, other than genetics, is the toxins we consume and inhale. These reduce the skin’s elasticity and slow the circulation, so we need to aid our body’s natural detox process and help to flush them out. Drinking plenty of water is essential for this, so make sure you drink the recommended eight glasses a day, and avoid toxin-rich alcohol and soft drinks.
istockBroccoli
Apart from ALL THOSE VITAMINS, there is one property broccoli possesses that other nutritious, green veggies lack in. Alpha lipoic is a naturally-occurring substance that prevents collagen in the body from hardening, which causes cellulite. Get your fill by including three or four steamed portions a week to your meals.
istockOranges
As well as being packed with vitamin C, oranges contain methoxylated bioflavonoids, which improve the blood circulation and correct cell imbalances that may lead to cellulite.
istockTurmeric
As well as cayenne pepper, one spice great for giving orange peel skin the heave-ho is turmeric. The yellow ingredient, which is often used in Indian cooking, stimulates the circulation, reduces swelling and battles toxins with high levels of antioxidants, too.
istockTomatoes
Tomatoes get their cheery scarlet exteriors from circulation-stimulating lycopene. They, too, are rich in vitamin C, which helps to keep the skin firm and taut by aiding collagen production.
istockApricots
Fibre-rich apricots are high in vitamins A and C, as well as containing lycopene. Swap out your usual midday snack for a small bag of dried apricots and a sprinkling of almonds instead.
istockSpinach
If you’re looking to improve the appearance of cellulite, spinach is brilliant. It is high in vitamin A, which can help to reduce fatty deposits under the skin because it aids the production of collagen – a protein that strengthens, smoothes and plumps. Eat instead of lettuce in salad or throw a handful into a hot meal at dinnertime.
PA PhotosApples
Low in calories and high in fibre, apples are an excellent way to supplement your diet. They are full of toxin-battling antioxidants and pectin – a gel-forming fibre that helps to detoxify the digestive tract. Great for tackling cellulite.
istockNettle Tea
Nettles are one of the most detoxifying dietary supplements out there. Not only are they packed full of antioxidants, but they also have an anti-inflammatory effect, calming skin complaints like eczema and acne, and aiding digestion. Meanwhile, their diuretic properties help to eliminate cellulite-triggering toxins from the body and prevent fluid retention.
istockLemon
Lemons aid the restoration of the body’s acid-alkali balance, keeping your insides at a steady pH. This means that your body is better able to support healthy bacteria and assist the removal of toxins – which can lead to cellulite – in the body.
SEE MORE CELLULITE BUSTING FOODS HERE
David GubertGLOW
What’s a bikini body worth without a glowing, spot-free skin and shining, glossy hair? Nadda, we tells you. Nadda. Get yours in tip-top condition and ditch the need for all those tiny 100ml products by eating more of these nourishing foods.
iStockArtichokes
Regular consumption of these woody, fibrous vegetables has been linked to healthier skin, and in particular, improved skin luminosity. No wonder it’s frequently used as an herbal remedy in creams and cosmetics.
iStockBeetroot
They might stain your fingers, but the skin-clearing properties of beetroots are well worth the effort. The purple roots are particularly high in vitamin A, as well as potassium, sodium, calcium, magnesium, and vitamin E, which is essential for epidermal health and healing.
iStockWatercress
Next time you make a salad, try substituting a few lettuce leaves for some peppery watercress. The leafy greens are jammed full of antioxidants as well as minerals manganese, carotene and potassium. This makes watercress a powerful cleansing agent, nourishing the skin while helping to flush out toxins and excess fluids in the process. Bonus!
iStockRed Grapes
It is thought that red grapes – and their seeds – contain powerful natural chemicals and antioxidants that have been shown to treat inflammatory skin conditions such as psoriasis and eczema. As a natural antihistamine, grapes can also help to control the side effects of allergic reactions.
iStockAvocado
This slippery green fruit is widely known to be a great source of vitamin E, which boosts the skin’s vitality and luminosity. However, it also possesses good quantities of vitamin C, which can be used to reduce skin inflammation, while avocado oil is thought to stimulate the production of collagen in the skin, which improves its tone and texture.
iStockOysters
Genuinely one of the most nutritious, low-cal beauty boosters out there – if you can stomach them, that is. Oysters are particularly high in hair-strengthening protein, calcium, zinc, skin-clearing selenium, iron (essential for collagen production) and vitamin A.
iStockBerries
Great overall health is essential to maintaining a high metabolic rate, which is why we thoroughly recommend getting your fill of berries. Not only are they full of beauty-boosting antioxidants, but they’re packed with fibre too – essential for staving off hunger pangs and regulating insulin production.
iStockBurdock
Heralded for centuries as a healing remedy, this herb contains high levels of calcium, potassium and magnesium, all of which are essential nutrients the body uses to support healthy skin. It also has strong antibacterial and antifungal properties – perfect for tackling the spread of acne as well as digestive problems. Burdock can be eaten as a vegetable, but the easiest way to take it is in tea form.
iStockOat Milk
There is some evidence to suggest that removing dairy products from the diet can ease the symptoms of acne in some sufferers. However, there is little way of telling whether this will work for you or not unless you try substituting milk for an alternative and monitoring your progress over time. Oat milk is high in fibre, lactose free and is particularly high in vitamin E and folic acid, which supports healthy skin and makes it a great milk alternative.
iStockAlfalfa Sprouts
Tiny but mighty, each stringy sprout is packed with valuable, skin-clearing nutrients such as calcium, folic acid, magnesium, manganese, phosphorus, potassium, silicon, sodium and zinc among others, as well as supplying a full range of vitamins A, B complex, C, E and K.
SEE MORE CELLULITE BUSTING FOODS HERE
