No one diet plan fits every person. Differences in size, shape, metabolism and body composition make diets affect every person differently. Female fitness models have to find the right diet that works for their particular body. While the details of these diets vary from person to person, most female fitness models follow specific dietary principles to achieve their enviable physiques.
Misconceptions
You may believe that fitness models subsist on celery sticks and chicken breasts most of the time, but they actually eat a balanced diet that gives them a healthy look and that maintains their muscle mass. Eating too few calories will cause the body to eat away at lean muscle mass, which slows metabolism. While fitness models do eat more protein than an average person, they do not overload on extreme amounts. The body can only use a certain amount of protein in any one sitting and cannot store it for later, notes the “Oxygen” magazine website.
Features
Fitness models follow a meal plan that consists of clean, whole foods—meaning they avoid excess sugar, preservatives, refined grains, artificial sweeteners, and saturated and trans fats. While female fitness models do not eat one macronutrient at the expense of others, they do take in a slightly higher amount of protein than the average person. Female fitness models are very active and committed to a consistent, challenging weight training program and as such require the same 1.5 to 2 g of protein per kilogram of body weight as strength training athletes according to Kristine Clark, Ph.D., R.D., of Penn State’s Center for Sports Medicine.
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Food Choices
Lean proteins such as tuna, chicken breast, egg whites, whey protein and very lean cuts of beef are usually included in every meal. Carbohydrate sources include oatmeal, sweet potatoes, brown rice, sprouted whole grain breads and quinoa. Fresh fruits and vegetables are also carbohydrates that offer bulk without a lot of calories along with important nutrients to support muscle development and a h
ealthy appearance. Fitness models embrace monounsaturated fats like those found in flax seeds, avocado, nuts and olive oil. Fat helps with vitamin absorption, hormone production, and improves the appearance of skin and hair.
Drinks
Water is the drink of choice for female fitness models. Well-known model Monica Brant who has been featured in multiple fitness magazines says she drinks at least a gallon of water per day. Carbonated beverages, especially those containing sugar or artificial sweeteners, may cause bloating. And alcohol—especially just before a shoot—is an absolute no-no because it can cause you to retain water and look puffy, says fitness model and competitor Alisha Marie in the August 2010 issue of “Oxygen” magazine.
Considerations
Fitness models may test different diets for months or years before finding the one that works for them. Keeping track of how a diet affects your body, mood and energy level can help you best evaluate their effectiveness for your body. Brant recommends sticking with a plan for a minimum of six weeks to really gauge how it makes you feel and look. Fitness models may cheat occasionally to fight cravings and prevent all-out binges.