Nutrition Articles

The Bikini Diet

A Fun & Easy Way to Slim Down for Summer

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Pool parties, beachfront vacations, and water park adventures…ahhh the joys of summer are almost upon us! To celebrate the causal, relaxed pace of the season, SparkPeople is happy and excited to introduce The Bikini Diet, a fun and simple way to control portions, shed a few pounds, and feel fit and energized.

There is no weighing food, no carrying around measuring cups and spoons, no special foods to purchase or prepare. The Bikini Diet can be used at home with the family, at the neighborhood cookout, or when dining out with friends. So bring that itsy-bitsy, teeny-weeny, yellow polka-dot bikini back into your life—it’s a wonderful tool when it comes to healthy eating.

Bikini Tip #1: Start with a 9-inch plate.
You may not be surprised to learn that as our waistlines have increased, so have the sizes of our plates. Get our your plate and measure its diameter with a ruler—don’t eyeball it. If your plate is bigger than 9 inches, put it back on the shelf and get a new one!

Bikini Tip #2: Visualize a bikini on your nine-inch plate.
  • The bikini top has two bra cups that each cover one-fourth of the plate.
    • A serving of meat, legumes, or tofu should fit on one of the bra cups. Notice that a 10-ounce steak will not fit, but a 3-ounce steak will.
    • Place your choice of bread, rice, pasta, or starchy vegetable (such as corn, potatoes, peas, or lima beans) on the other bikini bra cup, also covering one-fourth of the plate.
  • The bikini bottom covers the lower half of your plate and will hold your vegetables and salad. You can select a large portion of one vegetable or salad, or smaller portions of several. Continued ›
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • SKIRUNNER1
    This article is cute. Becky, please see my comments on this thread http://www.sparkp
    eople.com/mys
    park/messageb
    oard.asp?imbo
    ard=1&imparen
    t=38943014&strViewThisPage=2
    (Why do people regain weight? by Coach Jen)

    I really do want to thank you! - 5/10/2016 4:58:08 PM
  • Some of these comments are killing me...come on people...The actual size of YOUR bikini has nothing to do with the portion sizes. Note it clearly states to use a 9 inch plate, then 1/4 should be your meat, 1/4 grains/starch, and 1/2 veggies. The bikini part is just a general visualization tool. It does NOT mean if you have D cups you get to eat more than someone with A cups.

    - 4/20/2016 3:10:43 PM
  • You've got to be kidding! I could fit at least a couple of full days' food onto my bikini. So you're promoting anorexia for tiny people and binge eating for those who are already obese? Shame on you! - 4/8/2016 11:30:08 AM
  • Did this article originally appear on April 1? - 4/8/2016 11:21:59 AM
  • This was a great article. Very humorous. Who knows I may never wear a bikini, but if I use this method I might get closer- LOL - 12/17/2015 9:52:56 AM
  • Sensible suggestions presented with a sense of humor. Very creative! Reading the comments though, some people didn't get it. Oh well. - 6/2/2015 7:22:13 AM
  • Funny way of putting things. At my age and weight I'll stick to a full suit thank you. The way of portion control is important. Measuring in this way was imaginative,and well put. - 6/1/2015 9:28:56 PM
  • Hilarious! & so true!!!!! - 6/1/2015 5:00:57 PM
  • To help with tip #1 - How about 9" paper plates for Summer! Dance ~Woo Hoo~ with all the free time from dishes. The bikini visualizations should help all readers this season!!! Thank you. - 6/1/2015 4:41:24 PM
  • As a dietitian, I really like this article! It's cheesy, sure, but it got my attention, and taught true principles of nutrition in a memorable, visual way. Thanks for the tips! - 6/1/2015 12:29:12 PM
  • BIGBL0GGER
    This article was silly and very complicated. - 6/1/2015 11:40:44 AM
  • ETHELMERZ
    Good for a giggle! - 6/1/2015 5:57:43 AM
  • Loved this visual! So much easier to think of portion sizes now! - 4/19/2015 11:31:02 AM
  • You could wear my bikini cup for a hat, so this really would not work for me. - 1/22/2015 1:59:17 PM
  • This wont work for larger chested women ! lol I have a hard enough time comparing myself to smaller women much less thinking of them when I am looking at my plate ! lol - 6/4/2014 9:58:17 PM

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