Get Bikini Ready Diet

Tips to keep you from cheating!

  • Drink at least 8 glasses of water a day to stay hydrated and keep hunger at bay
  • Sip green tea or any other herbal tea throughout the day to stave off cravings
  • Eat berries when you need a low-calorie sweet fix
  • Order your pizza with double veggies, a whole-wheat crust—minus the pepperoni
  • Spice up egg whites with a little turmeric and you’ll feel like you’re eating whole eggs
  • Enjoy a low-calorie cup of pureed vegetable soup before dinner to prevent overeating
  • Indulge in a small square of dark chocolate in the afternoon as a reward for staying on track
  • Avoid our top unhealthy foods and your body will thank you.

  • Beer; enjoy a glass of wine (and half the calories) instead
  • Soda—regular and diet are no-no’s
  • Simple carbohydrates, found in processed white bread, polished rice and pastries
  • Fried food; try baking your potatoes and chicken instead
  • Corn syrup, a preservative found in most packaged foods that leads to cravings
  • Deli meats, which are loaded with sulphites; opt for organic, unprocessed meats
  • Table salt; opt for course sea salt instead and you’ll up your mineral intake
  • White sugar; opt for honey or maple syrup when you need to sweeten the pot
  • Cheating 101: Thou shall not judge.
    There will be times when your busy schedule leads you down the familiar fast-food path. Be smart. Next time you find yourself at McDonald’s in a crunch, order a grilled chicken sandwich, minus the mayo. Craving French fries? Enjoy a small order with bottled water (to get rid of access sodium).

    Remember, it’s the small lifestyle choices that lead to big changes.

    Jennifer Cohen suggests keeping quick, healthy convenient options in your fridge, like Life Choices Natural Foods frozen entrees. “They cook in under 20 minutes, are natural and organic (loaded with things like Omega-3 and fibre) and most importantly, they taste great! That way, I can have a guilt-free day-off with a pizza or some cookies and be confident that I am still working towards that bikini body!”

    The Ultimate Get Bikini Ready Diet
    Celebrity trainer Jennifer Cohen gives you the perfect diet plan to get in top shape
    Before you start, here are some beginner tips from Jennifer:
    1. Start early. You’ll need at least 8 weeks of solid, healthy eating to notice dramatic results without cutting calories and necessary carbohydrates to fuel your workouts.
    2. Set reasonable goals. Being overly perfect will only lead to cheating and setbacks. When you indulge, just get back on track and consider it a reward for your efforts.
    3. Know when to cheat. If you’re celebrating a friend’s birthday or having dinner at someone’s house, make up for your indulgences by being healthy throughout the day.
    4. Appreciate yourself every day. You may not be at your goal, but any strides you make (big or small) will help you improve your mind, body and spirit so stay positive and strong!
    The Basics
    Each meal should consist of a healthy balance of lean protein, complex carbohydrates, vegetables and/or fruit, plus a “good” fat. Each play an important roll in balancing your blood sugar levels, as well as keeping you satisfied throughout the course of the day.
    Breakfast is the most important meal of the day because it energizes you. Include each of the following food groups in your first meal to pack a punch to your day:
  • Lean protein (one serving)
    Sources: Egg whites, plain fat-free yogurt, low-fat milk, low-fat cottage cheese, silken tofu (for scrambling), whey protein (1 scoop)
  • Complex carbohydrate (two servings)
    Sources: Oatmeal, wholegrain bread (think: 2 grams of fibre or more per slice), muesli, whole wheat wrap, rye crisps, etc.
  • Fruit or vegetables (one serving)
    Sources: Banana (1 small), berries, apple, grapefruit (1/2 large), grapes (15), freshly squeezed OJ (4 oz) or chopped vegetables (for eggs)
  • Good fat (think size: teaspoon)
    Sources: Avocado, olive oil, nuts or nut butters, pumpkin seeds or flaxseeds
  • Lunch should make up the largest meal of the day. Think balance so the afternoons don’t find you slumped at your desk in a fog. Here is an example of what to include:
  • Lean protein (think size: deck of cards)
    Sources: Chicken breast, turkey, fish, or tofu
  • Complex carbohydrates (think size: fistful)
    Sources: Sweet potato, quinoa, brown rice, whole wheat pasta or bread
  • Raw Vegetables (think size: half of your plate)
    Sources: Leafy greens, carrots, celery, red peppers, tomatoes, etc.
  • Good fat (think size: teaspoon)
    Sources: Avocado, olive oil, nuts or nut butters
  • Dinner should be light and healthy, contrary to the notion that it should be the largest meal of the day. A typical dinner should consist of:
  • Lean protein (think size: deck of cards)
    Sources: Lean meats, fish, or tofu
  • Complex carbohydrates (think size: fistful)
    Sources: Sweet potato, quinoa, brown rice, whole wheat pasta or bread
  • Steamed or Cooked Vegetables (think size: half of your plate or 1 cup)
    Sources: Broccoli, asparagus, cauliflower, green beans, cabbage, or pureed vegetable soup (low-sodium) for a tasty alternative
  • Good fat (think size: teaspoon)
    Sources: Avocado, olive oil, nuts or nut butters
  • Snacks should be spread out between meals to keep your metabolism going and your blood sugar levels peachy so you don’t turn to the vending machine mid-morning or mid-afternoon. Here are some smart snacks:
  • Cottage cheese and pineapple
  • Plain yogurt drizzled with honey, almonds and berries
  • Rye crisps with hummus and vegetables
  • Celery with peanut butter and raisins
  • Whole wheat pita chips with low-fat tzatziki dip
  • Handful of dried fruit and raw nuts and seeds