We all know that when you start thinking about competing in Bikini Fitness, the first thing you have to do is to lose weight with your diet. Or maybe – much to your surprise – your trainer will give you a weight-gain diet.

Then you will have to build up your muscle mass and finally increase its definition to meet the requirements of each competition.

Food is a fundamental part of working your body and will determine your results in any competition.

As the Ancient Romans used to say: Mens sāna in corpore sānō. (Healthy mind in a healthy body)

Your diet, exercise and motivation level are the triple factor that will help you achieve the goals you set for yourself in your sports career, since sometimes effort and sacrifice can be overwhelming.

At Mussa, we have invited Nuria Díez to discuss this topic. Among her many achievements, we can highlight that she is the Spanish Champion of Bikini Fitness 2019 and the Spanish Runner-up in Wellness 2019.

In addition, Nuria is very familiar with sports motivation and specific diets to compete in Fitness, since she is a Nutritionist, Psychologist and Coach.

So, sit back and don’t miss this Post, because what’s coming up here is pretty juicy.

A sports diet for Bikini Fitness athletes should basically be:

  • Healthy.
  • Balanced.
  • Designed for your body type.

It’s very tempting to Google “Bikini Fitness Diet”. Since this discipline is more fashionable than ever, with more athletes and enthusiasts, information is multiplying on the Internet.

But beware; any sample diet you find on the Internet will be just that, an example, an idea. It will not be your ideal diet, nor should you stick to it, because not only your Bikini Fitness physique is at stake, but also your health.

🍽 What diet should you follow when training in Bikini Fitness

Just like any other sport, following a balanced diet is essential to achieve your physical goal.

But depending on the time of preparation you are in, the diet will be either more or less strict.

  • To build muscle mass: you should eat plenty of carbohydrates (cereals, legumes, fruits, vegetables…) and increase protein (mainly meat, fish, eggs and nuts).
  • When you look for definition: to increase acquired muscle mass you must reduce the amount of carbohydrates in your diet.

Of course, any diet must be followed by proper training according to your current goal.

Ask your trainer about this to avoid making mistakes that could slow down your progress (especially if you are in pre competition weeks, when the diet is more restrictive).

⚠️ Which are the worst mistakes you can make on a Bikini Fitness diet

We have already mentioned that the most important thing is to have a balanced and healthy diet, which provides you with all the nutrients you need.

But sometimes, the urge to lose weight or define muscle for a particular date leads athletes to commit some recklessness in their eating.

We will tell you the most common mistakes made on a Bikini Fitness diet.

❌ Error 1. Missing some macronutrient

If you are training for Bikini Fitness and want to lose weight effectively while taking care of your health, you must reduce your total caloric intake and eat a varied and balanced diet.

In addition, a proportionate amount of carbohydrates, fats and proteins should always be maintained so that weight loss is achieved gradually.

It is also very important to eat fiber-rich foods due to their high satiety power, apart from helping your intestinal flora.

A very common mistake is to remove carbohydrates. If you cut out carbs completely, you’re going to be hungry between meals. That feeling of hunger triggers anxiety, which increases the desire to eat sweet and ends up with snacking on unhealthy foods.

You need to include carbohydrate-rich foods (whole grains, legumes, tubers, fruits, vegetables) that provide energy and essential nutrients (vitamins, minerals, fiber…).

Are you thinking that the best thing would be to have a light dinner, like eating only vegetables or fruit or just a yogurt?

Erase that idea from your mind: eating little and badly is not a healthy diet, neither for Bikini Fitness nor for anyone else.

Moreover, this type of eating cannot be sustained over time, which means that failure is guaranteed in the long term.

❌ Error 2. Low-calorie diet.

It is true that when we want to lose weight, we must consume fewer calories than we burn.

But that doesn’t mean it must be done in a very restrictive way or reducing them all at once and drastically.

The reduction of calories in a Bikini Fitness diet has to be considered as something progressive while always maintaining a minimum number of calories that are optimal and healthy for our body.

What you should do is select foods that satisfy you and consume products with a high nutritional power.

❌ Error 3. Reduce the number of meals

A popular strategy in Bikini Fitness diets for weight loss is to eat 5 times a day.

By eating several times a day, you avoid long hours of fasting and your body is always well nourished and satiated. That is very helpful not only when it comes to losing weight, but also on a mental level, as you don’t have anxiety between meals.

To sum up, the key points to lose weight in a healthy way are:

  • Progressively reduce total calories.
  • Spread the calories among 5 meals a day.
  • Keep body and metabolism at optimal levels by providing all essential nutrients, without restriction.

All of these, of course, while staying well hydrated and accompanying the Bikini Fitness diet with exercise.

🥗 How a Bikini Fitness Diet should be

The first thing to point out is that not all diets work for everyone, and this also applies to Bikini Fitness.

The best thing to do before starting a Bikini Fitness diet is to speak with a specialized nutritionist or with your fitness coach to evaluate your current condition and design a specific and reasonable diet.

A specialist will adapt your diet to your body shape and to the preparation time you are in without putting your health at risk.

👩‍🍳 How’s your Bikini Fitness diet going?

Tell us, honestly, have you made any of these mistakes while preparing to compete in Bikini Fitness?

It’s normal, as we were saying, these are very common mistakes.

The important thing is to know them in order to avoid them and to follow a Bikini Fitness diet that is truly adapted to your body type and your preparation goals.

If you are thinking of entering the competition and you need more information about nutrition or you need a trainer to compete, do not hesitate to contact me through my e-mail.

Nuria Díez
Bikini Fitness Athlete CONTACT
Coaching & Nutrición