Bridal Bootcamp Diet Plan: Sample Menu

The Bridal Bootcamp Diet Plan is an intense fitness and nutrition program that helps women get in shape fast before their wedding or other special occasion. The diet is the creation of personal fitness trainer Cynthia Conde. Conde is also author of the book “Bridal Boot Camp.”

Bridal Bootcamp Diet

On the Bridal Bootcamp weight-loss plan, you eat five small meals or snacks daily. The menu is balanced and healthy—you eat food from all of the food groups: meat, dairy, whole grains and legumes, fruits and vegetables. Conde recommends that 50 percent of what you eat should be carbohydrates, 30 percent protein and 20 percent fat. Not surprisingly, you should avoid sugar and junk food.

Depending on how quickly you want to lose weight, you can choose your daily caloric target, between 1,300 and 1,900, bearing in mind, of course, that you can lose weight faster if you consume fewer calories. You can also choose between a three-, four- or six-month plan.

The Exercise

Bridal Bootcamp uses military-like training to get you in shape using an obstacle course in addition to standard workout equipment. You don’t sign up for the program; you enlist.

The workout consists of one-hour workouts four days per week. The focus is on cardio, to increase fat-burning and to build endurance. It’s tough, but if you can stick it out, you will find you have more energy and a sense of accomplishment and that will give you confidence. The intensity is ramped up to give you fast results.

Sample Menu

Conde emphasizes certain foods for maximum weight loss. These foods bump up your fiber intake and help to cleanse your system. They also keep you from feeling too hungry, regulate your blood sugar and they are nutritionally dense, so you’re getting the most out of what you eat. It’s a good idea to take a multivitamin supplement while you’re on this plan to ensure proper nutrition.

Recommended foods include: “Spinach, asparagus, Brussels sprouts, broccoli, cabbage, mustard greens, watercress, sweet potatoes, parsnips, pumpkin, carrots, potato, apples, berries, peach, pear, cantaloupe, pineapple, mango, meat, chicken, fish, eggs, soy milk, low fat milk, yogurt, brown rice, barley, buckwheat, corn, millet, lentils and chickpeas.”

Keep in mind that portion control is key. In general, a serving of meat is about the size of your palm or a pack of cards. A vegetable or fruit serving is about the size of your fist. A serving size for dairy is one-half cup or 4 ounces. Don’t forget, veggies and fruit are carbs and you can add two many calories by not keeping track of these. Here is a sample menu plan:

1. Breakfast

 Calorie-reduced breakfast cereal and low-fat milk

One scrambled egg in a whole-wheat tortilla with hummus

2. Snack

Apple with peanut butter

Strawberries with low-fat yogurt

3. Lunch

Tuna in a whole-wheat pita and one apple 

Low-carb bagel with chicken, sun-dried tomato and hummus

4. Snack

Non-fat yogurt with pineapple

Peanut butter, banana and soy milk smoothie.

6. Dinner

Grilled chicken, brown rice and broccoli 

Turkey burger on whole-wheat bun with broccoli.

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