Bikini Boot Camp

 By Mizpah Matus B.Hlth.Sc(Hons)

bikini-boot-campBikini Boot Camp was created by Melissa Perlman and Erica Gragg who are founders of the Amansala Spa in Mexico; a favorite wellbeing retreat of supermodels and celebrities including Sienna Miller, Cindy Crawford and Linda Evangelista.

The creators of the program say that you can lose 4 to 10 pounds and achieve the bikini body you want in two weeks. It is a comprehensive program including healthy eating, exercise, meditation and motivation techniques.

Although the term ‘boot camp’ creates visions of army style relentless workouts, Erica claims that the program won’t leave you feeling completely exhausted.

The combination of healthy eating, exercise and addressing psychological aspects is designed to help energize you. The phrase ‘boot camp’ refers more to the attitude of self-discipline and resolve.

Bikini Boot Camp guides readers so that is possible to create the spa program experience in their own homes. In addition to recommendations for healthy eating, exercise and relaxation techniques readers are also provided with instructions for spa treatment rewards at the end of the day with recipes provided for facials, cleansing beauty treatments and herbal baths such as ‘Oatmeal Rose Skin Restoring Bath’ and ‘Cooling Cucumber & Honey Scalp Treatment’.

Bikini Boot Camp Diet Basics

The creators of Bikini Boot Camp don’t like to call their program a diet but instead regard it as a total lifestyle plan. Their philosophy is ‘moderation not deprivation’.

Although the program is designed as a two week intensive overhaul the idea is that the fast results achieved, combined with the changes in emotional and psychological outlook, will result in an increase in motivation that will lead to a permanent healthy lifestyle.

The program can be repeated to increase results. Book includes lifestyle plan to follow at the conclusion of the initial 2 week program.

Principles of the Program

  • Never skip breakfast as this meal is essential to keep metabolism working. Participants are advised to eat fruit with yogurt, granola and/or eggs.
  • Always eat when hungry. Choose snacks from the approved list and monitor portion sizes.
  • Eat slowly with awareness and chew food thoroughly to improve digestion so you get more nourishment out of your food.
  • Go easy on yourself. Failure should not be in your vocabulary. Realize that the process is ongoing and simply begin again at your next meal if you deviate from the plan.

Recommended Foods

Includes lean proteins like fish and chicken breast, high fiber carbohydrates such as whole grains, beans, fruit and vegetables as well as healthy fats.

Sample Diet Plan

The book contains 75 recipes and a 14 day meal plan that includes meals such as:

  • Blueberry Smoothie
  • Asian Chicken Lettuce Wraps with Crushed Peanuts
  • Steamed Fish with Tomatoes, Peppers & Onions
  • Chicken Curry with Veggies on Whole Grain Couscous

Other low calorie recipes can be found here.

Exercise Recommendations

The book outlines a complete fitness regime with detailed explanations and illustrations.

The exercise program includes:

  • Circuit training – 40 minutes each day ( to boost metabolism and tone muscles)
  • Core strengthening – 20 minutes every second day (to flatten the tummy and strengthen and support the back)
  • Yoga – 15 minutes a day (strengthen and elongates muscles, promotes relaxation and balance)
  • Walking – 60 minutes a day (gentle cardio to increase fat loss without straining joints)

These exercises can be used with Bikini Boot Camp

Costs and Expenses

Bikini Boot Camp retails for $17.95 US.

Click here to purchase this diet for a discounted price.


  • Balanced approach with equal emphasis on diet, exercise and psychological factors.
  • Good for people who want to get a fresh start on a healthy lifestyle.
  • Nutritionally balanced meal suggestions.


  • Very demanding. Time required for exercise is at least 2 hours every day.
  • Meal preparation may also be time consuming.

Demanding But Good Long-Term

It is unrealistic for dieters to expect to achieve their goals in two weeks especially given the wide range of weight that individuals may wish to lose. However if you can look beyond the claims that you will achieve your ideal body in two weeks this is actually a very balanced plan for longer term weight loss.

This is also a very demanding program in terms of the time investment for exercise and food preparation however those who dedicate themselves to this plan will most likely achieve good results in a relatively short time while also creating positive lifestyle changes that will benefit health.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Merida

    People say that they don’t have enough time for this or it’s too time consuming if you have work. Well, walking can be taken into account at work. If you work in fast food you don’t need to add walking into the equation because you already do that. Yoga you can do right before bed. A great 20 minute ab workout is Ab Jam by Turbo Jam you can find it on youtube. And for all you women out there a great circuit training is Curves but if not you can replace the circuit with 20 minutes of cardio and 20 minutes of strength training. All of which is highly attainable. Even if you’re a mother, a worker, anything.

  • Joanna

    This would be awesome for those people who don’t have jobs and alot of free time on there hands

  • Chrissy

    I did this diet a few years ago and while it was challenging (I gave up soda cold turkey, I would have a can a day and it was a bit rough but after awhile I felt good, not craving it) I did lose weight. I really don’t remember how much so this isn’t the best review but it did work and there were a lot of good recipes. Some were gross sorry, but I stuck with I do remember like a turkey fajita with low fat cheese for dinner a lot on that diet. And I ended up finding a lot of veggies tasted good with some garlic on them. So I’d say pick it up at the library and give it a read through, it’s challenging and not simple but it says boot camp so yeah, it’s going to be tough. I don’t know if I’d redo it personally I’d rather find foods I can eat that are healthy and not lose so fast but it did work.

    • Joe

      but it did work?

  • Joy

    I loved this program as a mother of 3 it was demanding but I enjoyed the quiet meditation in the morning and I made the effort to get in the exercise maybe not 2 hours everyday but I did exercise. I completed the meals and ate nothing extra the food was wonderful; I enjoyed the cooking and I felt great the entire 2 weeks and after. I think this is a complete “health” program and as a Dr. Natural Health I think if someone put this much time and effort into changing their lifestyle then they would be on a great path to make lasting lifestyle changes. Give it a chance and it will be your start to a new you.

  • alice

    I can’t believe the amount of people that have taken the time to read the diet then to write how it won’t work or it looks too difficult!!? Are These the same experts who have managed their diets poorly and have ended up overweight? It is called Bikini bootcamp!! Do you know what a boot camp is? Its not a load of nurses dressed in fluffy bunny costumes asking if you would like to lift you leg or stretch your arm once a day while feeding you burgers, its supposed to be hard. If you want something dramatic like a new body you have to work at it and it looks to me like this diet will work very well. I have managed my weight very well from being a young child , reading health food books and wanting to only eat good food and exercise. I find the exercise really hard now i’m 43 but i will try instead of whinge about how ‘hard’ something looks while sitting around doing nothing in my overweight pants!!

  • Mats

    Is this plan based on Canadas food guide???

  • Lynne Jones

    I have some physical limitations so Pilates is good of me

  • eileen

    well i think that it would b good…every1 wants to have a swimmers body

  • Anna

    hmm this seems like it would be a good diet except for the exercise part. An overweight or out of shape person wouldnt be able to complete all of the exercise recommendations listed.They would need to start out slow and progress

  • kaylee

    im doing a repost on this diet and it sounds like a good diet.i would love to try this out because i run and it would keep me in good shepe.but i think im in good condition so no thinks =)

  • kalyn beil

    this diet seems kinda weird… and i don’t think that it will work… i want to be in a bikini but… i don’t think this diet will get me there!!!!!!!!

  • michelle

    hmm i like the exercise part alot

  • sandra

    Why don’t they make diets for picky eaters? I’m not horribly picky but I don’t like a lot of things.

  • imoida

    from the comments i just read, it seems the bikini boot camp diet works.Therefore I will try it and see how it will work for me.

  • julia

    First it was the Merena coil (a progesterone contraceptive coil – I believe group action law suits are in progress in the U.S.on this product ) that was a 16kg weight gain, a breast reduction and lipo suction didnt even touch sides as no diet or excersize had helped either. Next came the cortisone injection into my epidural cavity – I now have symtoms that resemble cushing syndrome. This is a round face, and what they call buffalo back and a swollen abdomen!I have been on this diet for 4 months as I can only do pilates and it seems to be working . I would like to warn other woman about these two products – they can be lethal to those they dont agree with. Its certainly ruined 5 years of my life. I had been one of the lucky ones that maintained my same weight from my 20’s to my mid forties. ( This is not menopause)

  • sam

    diets are all mentally challanging you just need the motivation to keep going

  • Sharle

    Sounds exiting!okay okay im a fitness freak so obviously it will…can anyone just explain to me why they always have to give al this wierd names to food!making it realy dificult damn

  • Julia

    Eek, this diet looks too hard to maintain!

  • Jane

    this may be to hard i think you should start off slow and progress.

  • C

    the only propper and effective way to loose weight is the old fashioned way. Fruits, veggies, few carbs and some excercies. everything else is just a joke and a scam to get your money.

  • shelby

    does not make no sense, there diets are crap!

    i mean get real!

  • wende

    This is essentially the diet I made up for myself, minus all the exercise. I created it for myself to lose weight gained from a steroidal injection I received for a torn disc. I’ve lost 10 pounds in 2 weeks without excercise, which would probably be triple that if my back weren’t preventing me from exercise. I recommend it highly.

  • lily

    this diet is crapy

  • sam

    i lost a stone in 2 weeks, and i feel great its amazing!!!

  • Beth

    what do you just do one of the bulet points or all of them ?? :(

  • Bob


  • Vicky

    I got the book! :)

  • bob


  • fallacy-of-a-calorie-cover Fallacy of a Calorie: Never Count Calories Again
  • the greek diet book Greek Diet
  • slim by design review Slim by Design
  • 5-skinny-habits-cover 5 Skinny Habits
Free Diet Newsletter

Don't miss out on the latest diets!

Join now - it's free.

A to Z