The Bikini Diet

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.
Bikini Tip #3: Don’t forget the sunscreen!
An 8-ounce bottle of sunscreen is the perfect visual to represent the amount of low-fat milk to enjoy with your meal.

Bikini Tip #4: Sweeten with fruit.
Picture a tennis ball, balancing inside a large seashell. Your fruit selection should be about the size of that tennis ball. You can enjoy your fruit with your meal, or save it for a snack later in the day.
  • When selecting berries or melon, you can enjoy 2 fruit selections, since these types of fruit are low in calories and high in water content.
  • On occasion, you may want to substitute a dessert in place of the fruit. This dessert portion should also fit into the shell.
Bikini Tip #5: Imagine a tube of sunscreen lip balm.
Add this amount of fat to your meal. This could be salad dressing, olive oil used to sauté vegetables, butter or margarine, sour cream, or mayonnaise for a sandwich.

Bikini Tip #6: For breakfast, think bikini top only.
Enjoy your meat and grain items on the bikini top. Add some low-fat milk the size of your sunscreen bottle, and fruit that fits in your large shell.

Bikini Tip #7: The bikini body is an active body.
The Bikini Diet encourages getting 30 minutes of lifestyle activity 5-6 days a week. To get you in the mood, turn on those wonderful sounds from the Beach Blanket Bingo era. Vacuum, dust, mop, wash the car, garden, and "twist and shout" your way to a new healthier you!

For best results, add "The Bikini Workout" to your diet. You’ll be swimsuit ready by summer!
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Member Comments

Good article. Report
I look at this as just another name for a fancy diet, we know what to do & we are alwasy trying to find the magic cure to weight gain! Report
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! Report
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.

Report
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! Report
Did this article originally appear on April 1? Report
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 Report
Sensible suggestions presented with a sense of humor. Very creative! Reading the comments though, some people didn't get it. Oh well. Report
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. Report
Hilarious! & so true!!!!! Report
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. Report
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! Report
BIGBL0GGER
This article was silly and very complicated. Report
ETHELMERZ
Good for a giggle! Report
Loved this visual! So much easier to think of portion sizes now! Report


 

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.
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