Every pageant girl knows that fitness and strength training is only half the story, the other is the dreaded "Pageant diet". I've been on my healthy meal plan for about 8 weeks now. I feel better, I'm more energized and I've lost 10 lbs on this diet alone so far. Eating the right foods can help your body gain muscle mass and muscle helps burn more fat, so it is a win- win situation. Being confident on stage is very important especially when you're strutting in 5" heels and tiny bathing suit. So I'll share with you my diet tips:
Getting in the mental game:
First you need to be ready to handle such a drastic change, the biggest thing is what motivates you.
I made collage of my favorite contestants in their swimsuits on
Pinterest and use this as inspiration.
Track your progress by taking a picture of yourself once a month. My biggest joy is fitting into old jeans.
I like to read inspirational websites like
thedailylove.com to keep a positive mindset.
Weeks 1-4 lessons: Eat often but choose smaller healthier portions.
-Get your measuring tools: I bought a measuring cup spoon set, a scale to weight your protein and glassware (with measurements marked on the bottoms these are perfect for packing your lunch for work)
- I had a difficult time adjusting to eating every 2.5- 3 hours and cooking all my meals. My first step was to visit my local grocery store and armed with my shopping list, I bought food for the next two weeks. Since I am only preparing foods for myself I always had plenty of leftovers. If you are cooking for others the added benefit is that your family will be healthy too!
-The biggest changes for me were swapping white breads/pastas for wheat, (which keeps you full for longer), switching to FAT FREE everything (including dressings, whole milk for fat free milk, fat free cream cheese and fat free yogurts). I also cut out olive oil / butter and switched to a cooking spray. Lastly, I don't use salt because it makes your body retain water and that makes you look bloated. I also only drink water because who needs to drink all their calories anyways?
Weeks 4-8 lessons: Getting my food planned out ahead of time is my secret to sticking to the plan.
-I always bring a snack with me if I'm traveling so I am not tempted to have food from a vending machine! I usually take an apple, banana or orange with me.
-I buy in bulk and freeze my food. For example, English muffins come in a pack of 6, I leave 2 out for the week and freeze the rest for next week. I start preparing my meals at the beginning of the week.
-I cook my lunch/dinner in batches and refrigerate it for the next day. I also spend one day baking or grilling my chicken for the week which I then freeze until I need it. I also chop all my broccoli for the week ahead of time ( I eat that 4x a week).
-When I eat out I request my vegetables to be made with no butter and I never eat the free bread brought to a table. I usually go with a salad or a buffalo chicken wheat wrap. If the portions are big I save my leftovers for next day's lunch.
A typical Monday/ Tuesday:
Breakfast:
1/2 cup of oatmeal which is low on the
Glycemic index it's important to use old fashioned oats, instant oatmeal has added sugars, salt and preservatives
.
Add a handful of fruits of your choice.
Lunch includes fish and veggies:
Stir fry your fish using a cooking spray, add the broccoli at the end, put a lid on it and let it steam for 5 mins.
4 oz of shrimp or fish of your choice
1 cup of broccoli
1 cup of green beans
4 tbsp of low sodium soy sauce
217 calories total
Dinner: Salad with 4 oz chicken or 4 slices of lunch meat (you can also do 4 egg whites and 1 whole egg).
I add some balsamic vinegar, tomatoes and shredded carrots.
Special thanks to Scott's Fitness for helping me put together my meal plans.
