12 Weeks To A Bikini Body: The Absolute Diet & Exercise Guide – Part 2

12 Weeks To A Bikini Body: The Absolute Diet & Exercise Guide – Part 2

Let’s continue the list from Part 1 of what you need to concentrate on whilst reaching your beach body goal.

4. Food

While releasing fat, you want to control blood sugar to prevent fat storage. Therefore, I suggest: 30 minutes before each meal: 8 ounces of room temperature lemon or 1-2 tbsp. apple cider vinegar with spring water.



Eat 50 % of your calories at the first meal of the day. • Suggestion: 4 oz. chicken, ½ avocado, romaine salad mix, un-refined olive oil, sea salt. • Suggestion: 2-3 egg omelette, (coconut milk, green peppers, mushroom, onions, garlic, tsp. coconut or olive oil) 2 slices bacon, mixed greens (limit kale or spinach) • Suggestion: Smoothie: 1 cup plain coconut or hemp milk, 2 Tbsp. flax meal, 1 Tbsp. raw coconut meat, ½ avocado, 2 tsp. germinated pumpkin seeds, 2 tsp. germinated walnuts, ½ cup mixed berries, (limit blueberries)1 tsp. chia seeds, 1 scoop Nano Pro Protein powder (optional).


Eat 35% of your calories at the second meal of the day. • Suggestion: Romaine salad mix, baked asparagus (coconut oil and parmesan), grilled salmon (lemon juice and garlic), ½ avocado, 1 tbsp. Un-refined olive oil, pinch of sea salt. • Suggestion: Baked chicken, ½ avocado, ½ sweet potato plain, handful walnuts or cashews, small apple. (preferably granny smith) • Suggestion: Turkey burger (plain), baked cauliflower or cruciferous vegetable., (use 1-2 tbsp. coconut or olive oil on vegetables, sprinkle with parmesan or sea salt.

12 Weeks To A Bikini Body: The Absolute Diet & Exercise Guide – Part 2Dinner:

Eat 15% of your daily calories at last meal of the day. Suggestion: Brown rice spaghetti (1/2 cup sprinkled with sea salt and 1 tsp. olive oil.), 1 cup steamed cruciferous vegetables. Suggestion: 4 oz. Wild caught salmon (1 tsp. coconut oil, garlic), Romaine mixed salad ( 1 tsp. olive oil, sea salt.) Suggestion: Broiled grass fed hamburger (spread smashed avocado), mixed green salad with ½ cup quinoa.


Limit to mid-morning and afternoon. • 1 hardboiled or poached egg • Water chestnuts or bamboo shoots ( ½ avocado) • Carrots (1 Tbsp. raw coconut meat) • Leftover protein (chicken, pork chop, small burger patty) • 1-2 Tbsp raw nut butter • Small handful of germinated, raw nuts • Egg salad (avocado, 1 tsp. olive oil, sea salt and pepper) • Granny smith apple with nut butter • Small Nano Pro protein shake with hemp milk I suggest eating protein and vegetables before eating carbohydrates. Vegetables and protein slow the release of glucose from the carbohydrates, thus triggering release of amylan (a blood sugar regulating hormone used to decrease glucagon levels), which will decrease the liver’s glucose production, slows the rate at which food empties from the stomach, and communicates to the brain that satiation has been attained. Also, consumption of fat with carbohydrates lowers blood sugar by 20-305%. Therefore, it is suggested consuming a fat such as olive oil, avocado, coconut meat, etc., with meals. In addition, apple cider vinegar or room temperature lemon spring water with a meal slows glucose surges, but also alkalizes the system and helps detox the liver, which is in charge of the hormone leptin, a hunger supressing hormone. In addition the mono-unsaturated fats in olive oil and coconut oil help to regulate insulin response, thus regulating blood sugar. When blood sugar rises, and the body does not utilize the extra sugar, the sugars will be stored as fat, unless exercise is included. Stay alert for Part 3 to round off the absolute diet & exercise guide to a perfect bikini body. Connect with Expert Esther Harrier