Diet Tips For Beauty Pageants

“Beauty isn’t always a gift,

Sometimes you have to earn it.”

Although how you look is not the only thing in your life or personality, but it definitely adds to your confidence level in addition to making a long lasting impression to others.

Beauty is kind of pure thing I believe. And, to achieve it, you need pure things too, including food.

As we all know, Stress, pollution, pills, sleep, ageing, or diseases, lifestyle and food are some of the factors that affects your physics very much.

But believe me, on top of the list is still, what, when and how much you eat and drink. And today, I will try to show you, how simple and effective diet plans can help you, “ be found among the crowd” !!!

• Achieve and Maintain

When we talk about being in shape, the first thing is achieving and then maintaining.

So what to achieve ? What should be your target ? Of course , a fit and attractive physique. But, do add ‘healthy’ to it.

Be generous to your body while altering it to a better shape, follow scientific things. How?.. I will tell you.

• Weight concerns

Beauty queens are often envied for their perfect physique and youthful radiance. Unless you are a goddess, however, these things don’t come naturally to human beings. It takes tons of effort to achieve a perfect figure

A beauty contestant’s diet does not consist of starvation and countless hours on the treadmill. Instead, it is about adopting a healthy lifestyle and working to achieve long, lean muscles.

It is no secret that pageants are growing more and more competitive by the day, and when it comes down to the last few weeks before the pageant, it’s crunch time. In no way am I saying to wait until the last few weeks to start putting a focus into your fitness, but instead, this is the time when you should kick it into a higher gear to make sure you are as ready as possible.

• Skin & Hair care

The tone, the quality, the glow of your skin always impress people. Same way your hair also plays an invaluable role in your looks.

This tissues need lots of nutrition to be healthy, which includes essential vitamins and minerals.

We will address them separately in your diet plan.

• Foods fit for beauty pageants

Water intake or proper hydration would be the number one priority for all beauty queens and those aspiring to become one. Water keeps the skin smooth and supple. It also boosts one’s metabolism ergo keeping the body perfectly slender. Keeping oneself well hydrated throughout the day also prevents hunger pangs and food cravings thus keeping the caloric intake to a minimum

High fibre foods like whole grains, vegetables, and fruits not only provide energy to enable beauty queens to efficiently go about their daily exercise regimen but these foods also aid in proper digestion to keep their bellies flat. The vitamins, minerals, and antioxidants which are abundant in fresh produce also make the skin glow as well as prevent bloating.

Protein foods like sprouts, legumes, beans, eggs, lean meat, fish, and seafood all provide the macronutrient needed to build muscle mass. The more muscle mass a woman has, the less flabby she will look. Protein rich foods also increase satiety therefore helping in curbing food cravings especially after long hours of stressful trainings and competition.

Healthy fats from oils, nuts and seeds help in the absorption of fat soluble vitamins which are all important for healthy bones and skin. The essential fatty acid omega 3 found in walnuts, seeds, fatty fishes and oatmeal does wonders with skin nutrition and also enhances brain health. After all, beauty queens are expected to be stunning as well as possess brilliant minds.

Low fat dairy sources like milk, yogurt, cheeses, and fermented dairy drinks provide calcium and vitamin D. Both are needed to maintain healthy bones and teeth. Beauty queens need to have a healthy skeletal system to maintain their body frames and good postures.

Nutritional supplements under the guidance of a dietitian or physician may be needed if there are nutrient deficiencies or if food consumption is not well-balanced and adequate.

• Control fat

Fatty foods make you fat, no explanation required. But, eating low fat diet doesn’t mean that you cant eat tasty foods. Actually, there are lots of healthy food options that will not only help you to shine in contest but also will maintain that fitness for a longer time.

To put on muscle, you need an excess of calories. To put on muscle while staying trim, you need an excess of HIGH QUALITY calories.

Once you cut out the sugar, your taste buds will change and your cravings will stop.

Structure your diet so that you’re getting your fats in the morning, your carbohydrates prior to your workouts and protein throughout the day and for dinner.

• Quality of food

If you want to look your best, you have to eat your cleanest. That means cutting out refined sugars and carbohydrates. A beauty queen’s diet features high protein choices like sprouts, beans,legumes, egg whites. Carbohydrate sources come from fresh fruit and brown rice — not desserts or fried foods. Vegetables are another must. Include anything green. Brussels sprout, broccoli, spinach and green beans are all examples of pageant-friendly foods.

Always look for the quality sources for your food.

• Sample Balanced Meal Plan

Detoxification ( removing toxins from systems) is essential for gaining healthy body. We daily get exposed to various chemicals, allergens, preservatives, pollutants by food, drinks or air, which gets deposited to our body cells and disturbs health mechanism. To get rid of them, we need detoxification.

As you get up in the morning,..

Start with  “oil pulling”.

Use extra virgin coconut oil / sesame oil

Take 1 spoon of oil and put it in mouth for a few minutes, then swallow it with 1 glass of warm water.

Take 1 spoon chia seeds with warm water just before the breakfast ( 15 mins before) .

Breakfast;

2 almonds + 2 walnuts + 2 black raisins soaked at night and have it in the morning.

1 cup skimmed milk + 1 apple

Mid morning ;

1 glass coconut water

Lunch ;

1 juvar / bajra roti +veg + salad + buttermilk

Evening snacks ;

Herbal  tea ( jasmine tea, rose tea, chamomile tea as per required ) 500 ml + 1 plate of carrot and cucumber sticks.

Dinner ;

1 big bowl ( 200-300 gms ) sauté vegs + fruit bowl ( 200-300 gms)

Bedtime ;

Saffron milk (skimmed) 150 ml

Priorities;

1 litre  carom seeds ( ajama) + fennel seeds (variyali)  water

1 litre dry coriander + clove water

Flat tummy water

Lemon + black pepper + black salt water

                               DIET  PLAN  FOR A PERSON

WEIGHING ABOVE 52-55 Kgs

 Avoid sugar.  No simple carbohydrates .  Complex  carbohydrates in very less amount.   Good fat in moderate amount.  More  liquids for hydration. Higher Protein intake.

While get up, start your day with ;

2 Almonds + 2 Walnuts  +2 black raisins

  ( Soaked overnight, to be taken in the morning, WITH ONE GLASS WARM WATER )

Source of good fat helps for energy  needed  for the whole day.

• Dry nuts helps to provide good fat, almonds help for radiant skin
• Walnuts for healthy skin and hair as it is a natural UV protector.
• Raisins slow down ageing process

  Breakfast;

300 ml green tea +  apple   or   whole eggs (2 nos.)

Good antioxidant and protein

Mid morning   –

coconut water

 Lunch;

 Option 1 –

Sprouts bhel + buttermilk  – quantity 200 gms

Option 2 –

Mix raw veg juice ( bottle guard, tomatoes, beets, carrots, spinach)

Evening  snacks –

 green tea  –   ( rich in antioxidants ) 300 ml

Dinner

• bowl fruits ( 2 apples + 2 oranges are best ) – 200 gms
• sauteed vegetables  – 200 gms

______________________________

Fruits and vegetables are rich in antioxidants and vitamins, that helps to protect your skin from free radicals and sunburns, giving you a radiant and younger looking skin.

DIET  PLAN  FOR A PERSON WEIGHING BELOW 50-52 KGs

They need more proteins, good fats and complex carbohydrates.

While get up, start your day with ;

1 glass lemon water with 5 almonds + 2 walnuts + 5 pistachio +2 black raisins ( soaked overnight, to be taken in the morning )

• Lemon water detoxify your body as well as provide energy for whole day.
• Dry nuts helps to provide good fat, almonds help for radiant skin
• Walnuts for healthy skin and hair as it is a natural UV protector.
• Raisins slow down ageing process
• Pistachio stops premature ageing

Breakfast;

Option 1 ;

100 ml milk without sugar with 4 saffron sticks, + corn flakes / wheat flakes ( total 200 gms )

Option 2;

100 ml milk with 4 saffron sticks + oats

Option 3 ; mixed vegetables pauha

Mid morning

1 fruit or coconut water

Lunch;

Option 1 ; brown rice + dal + buttermilk + salad ( combination of complex carbohydrates, protein, calcium and fibres )  quantity ; 200 gms

Option 2 ; sprouts bhel + buttermilk – quantity 200 gms

Evening  snacks – Herbal tea ( rich in antioxidants ) +small bowl chopped tomatoes and cucumber ( hydrate the skin )

Dinner

Option 1;

1 whole wheat bread sandwich( complex carbohydrates and fibres )

Option 2;

1 big bowl fruits  ( 2 apples + 2 oranges are best ) and sautéed  vegetables (Bell & pepper of all 3 colours  – Broccoli,  sweet potatoes, baby corns, onions etc  ; quantity; 200 gms )

• Role of supplements

Taking supplements can provide additional nutrients when your diet is lacking or when certain health conditions cause you to develop an insufficiency or deficiency. In most cases, multiple-vitamin supplements provide all the basic micronutrients (vitamins and minerals) your body needs. Supplements such as vitamins, minerals, essential fatty acids, phytochemicals, and more enrich the body’s internal environment to fortify cellular protection, repair, and regeneration and support the renewal process.

More details available on our website.  Click on below link

https://dietitiandrpayal.com/should-i-take-supplements/

• Exercise For Beauty Queens

Aerobic or cardio exercises should be done regularly on most days of the week to burn calories as well as enhance the function of the heart and lungs. This type of exercise also improves blood circulation.

Resistance training exercises muscles and tones the body. It used to be known as weight training. A perfectly sculpted body only comes with proper diet and training your muscles.

Flexibility exercises such as yoga and guided stretching will ensure litheness. These exercises will enable beauty queens to move gracefully at all times.

Core and strength training focuses on the abdominal area, trunk and lower back. These  set of exercises improves balance and stability which are both crucial in showcasing various costumes while walking in those killer stilettos.

• Changing lifestyle

Lifestyle choices including little or no travelling by walk, running or other exercise, ready foods intake regularly, irregular sleeping habits, less water intake, status treatments, addictions and many others, have made obesity a big concern in wealthy population.

So, if you want to look & feel gorgeous, you should learn those good and bad habits , and choose the right path for you.

• Be a winner….

Everyone likes to win, because we have learned from the world the importance of winning. No argue with that thought.

But,  I have always believed that active and truthful participation is much more important than winning and when we are talking about health, this thought seems much more sensible.

Yes, you can compete for developing more good habits, loosing more extra calories or gaining attractive shapes,,,, but, what matters is that you care for your body, you want that inner peace, you want yourself to be self sufficient in all age, all conditions.

Good luck to all of you. Thank you.