Ever wonder what the pole dancers diet consists of?
Just hearing the word diet, two things come to mind: a drool-worthy, muscle-packed body and a greatly restrained eating habit.
We recently wrote a post about how to get a stripper body and this is a continuation of that post.
There are many diet plans out there, each one created for a specific purpose and adheres to a different set of principles. Here, we’re presenting an easy-to-follow plan made especially for those who want to get a toned, pole dancing body.
You may have tried several plans in the past starting from low-carb, high-protein diet, to no-fat, no-dairy ones. Maybe you’ve tried the 3-meal and 6-meal plans, fruit juices, or just plain no-junk-food diet.
Through careful study, experimentations, trials, and a lot of reading, we found the holy grail of diet plans ‘ balance. Moderation is key. Every bit of food, even the sumptuous chocolate cake in a meal, exist for a purpose. Carbs, protein, fats, and sweets all contribute to molding a ripped body. Failure to maintain the right amount of each can either cause obesity or malnourishment.
This pole dancer’s diet we’re recommending strikes the right amount of nutrients your body needs to help you achieve a fit body suitable for the dance sport. Now, let’s get started and move to the main guidelines and meal plans for this diet.
The Golden Guidelines
Here are the major principles you need to remember:
1) Get into a 6-meal routine per day
2) Maintain a balanced meal
3) Think before you eat
4) Drink four litters of water a day
5) A daily supplement will help
Seems like pretty common, except for the first one.
Pole dancing is not as simple as it looks. It’s a mixture of strength-training, weight-lifting, cardiovascular exercise, aerobics, and gymnastics. You need to strengthen your core muscles to lift yourself on the pole for spins and inversions and train your lungs to withstand continuous transition from dance moves to floor works.
Pole dancing is a very strenuous workout. It’s like doing circuit training with a lot of other movements on the side. This is why the body needs to be fueled with a lot of nutrients. Remember you’re aiming to lose weight while you increase your endurance, flexibility, and muscle control all at the same time.
Improper supply of nutrients will weaken your body. This diet plan aims to provide your body the important fuel it needs to help you get better on the pole while you tone your body to its ideal form.
We’ve discussed in general the guidelines this diet follows. We’ll be tackling each one in detail next.
Get into a 6-meal routine per day
Limiting yourself to eat big meals a couple of times a day is not helpful. This will give your blood sugar level a rollercoaster ride, getting into high levels and then suddenly plummeting due to hunger. This may also cause irritation and the temptation to eat snacks may increase.
Eating smaller portions several times a day will help stabilize your energy levels. Providing your body with a frequent supply of nutrients from a balanced meal of protein and carbohydrates reduces the body’s need to store fat for later use.
A meal can be as simple as an apple and a slice of cheese, a plate of wheat pasta, some chicken breast, or a tuna sandwich. When you eat, sit down, relax, and take your time to digest the food. This helps the digestive system thoroughly break down the food. A slice of lemon or a piece of orange together, with ice cold water, can also be taken in right before or immediately after a meal.
Maintain a balanced meal
Meals should have equal servings of carbs and protein. Putting in 3 portions of vegetables in every meal per day is highly recommended. You can incorporate the vegetables in omelets, sandwiches, soups, pasta, or even eat it as a snack.
Stop counting calories or weighing each portion before you eat. Use portion sizes, which is about the size of your palm or a card deck, and the Glycemic index of each food. We’ve included a summary of the Glycemic indexes of food somewhere around the last parts of this article.
Make sure to include a tablespoon of olive oil in your meals. You can drizzle it over salad or vegetables like tomato and spinach. Eating cold water fish like salmon is also a healthy way of ingesting good fats.
Think before you eat
Even if you eat a balanced meal, if you don’t have a plan on what you’ll do within the next 3 hours or so, you won’t be able to maximize the benefits of this diet. Will you be sleeping, studying, running, or go pole dancing after you eat? If you don’t plan to get into any physical activity in the next few hours after meals, eat smaller portions per meal.
Avoid eating food heavy on carbohydrates and sugar like pasta and fruits if you just plan to go to sleep after eating. Your body won’t be able to burn the calories you just ingested.
If you just plan to rest after eating, go for meals with little protein. On the other hand, if you plan to go pole dancing or do your daily exercise, ingest more carbohydrates and protein to fuel your muscles with the energy they need.
Food with carbs should have low glycemic levels if you plan to eat before working out. The low levels help the body prevent sugars from fruit juices from quickly entering the bloodstream.
Casein, which is a nutrient found in milk products, helps slow down the release of protein into the bloodstream, aiding the ‘fasting’ your body undergoes during sleep. This is why skimmed milk with a piece of banana is a good pre-bedtime meal. They can be easily broken down and don’t contribute too much to fat storage.
Drink four liters of water a day
Our body is mostly made of water, accounting for around 55-75% of our total composition. It’s necessary for us to replace lost water content to keep us alive and functioning.
Drink at least 8-10 glasses a day to ensure you replace all the fluids you lost during your workout or any other daily activity.
Hydrate yourself as often as possible; don’t wait until you’re thirsty. Reduced water content in the body results in the thickening of blood which may have difficulty flowing throughout your body. The lack of sufficient oxygen pumped in the body causes weakness and an increased feeling of tiredness.
During your workout, keeping yourself hydrated helps your body recover faster. Water not only helps muscles utilize fat as fuel but also aids the kidneys in detoxifying your body.
Normally, the body uses the liver for cleansing which takes more time. With the help of water, you make it easier for the liver to metabolize fat better and decrease its conversion of glucose into glycogen which gets stored up in the body as spare fuel. By flushing the sugar right away before they get converted helps reduce fat buildup.
Drink water right after meals and at least 20 minutes prior to starting your exercise or pole dancing routine.
A daily supplement will help
Even with all the balanced meal we prepare every day, we still can’t get all the vitamins and minerals our bodies need. This is where supplements help a lot.
Your body’s nutritional needs may vary depending on the activity you do each day. Needs may fluctuate due to mental stress and physical activities. Food supplements can help address these swings to keep your body healthy and fit.
High-quality supplements can be found in natural foods store and pharmacies. Oftentimes, they come in capsule form or in jelly-like substances. Choose the one that you can easily digest and remember to look into the vitamin contents each form offers.
Answering common questions
Can I eat junk food?
Yes, although they’re called ‘junk’ for a reason.
Unless you’re preparing for a bodybuilding competition wherein any unnecessary sugar or salt intake may cause problems with your well-maintained physique, you may eat junk food.
You may think this is kind of an unusual suggestion for a diet plan but it’s not. Eating small amounts of your favorite chocolate cupcake or Cheetos from time to time can work to your advantage.
Totally depriving yourself the satisfaction you get from these bad food will force your body to eat up the remaining calories it can get which may just lead to stress and unwanted physical side effects.
If you notice, many diet plans include a cheat day to allow people to indulge their cravings and stay sane. Eating the food you like at least once a week will notify your body that sugar and salt are still available for it to consume but in moderation. Also, you can consider this cheat meal a reward after a week’s disciplined eating.
Controlling junk food intake can also help prevent temptations of eating fatty and non-nutritious meals like burgers and fries out of the blue. Suddenly shifting to a cheat meal can destroy what you’ve built up so far.
Remember junk foods contain high levels of salt, sugar, and fat, and should not be part of any regular diet meal even as substitutes.
Do I need fiber-rich food?
In almost any type of diet, fiber is your best friend. It doesn’t provide significant amounts of nutrients but it helps you feel full to help trim down your weight.
Fiber has 2 forms: soluble and insoluble, each equally good for your health. The soluble form helps keep lower cholesterol levels. The insoluble one acts like a broom inside the intestine, sweeping out unwanted residue to keep your digestive system clean. The latter type is the one that makes you feel full.
Aside from the abovementioned advantages of fiber, it also offers the following benefits to the body:
- Lowers the body’s glycemic response to meals
- Promotes a healthy digestive function
- Helps balance the pace sugar enters the bloodstream
- Contributes to weight loss by making you eat less because you’re already feeling full after fiber intake
- Prevents diabetes, heart disease, and colon cancer
Fiber supplements like Metamucil are also advisable to take in. Mix a spoonful of it with a glass of water and take it at least 30 minutes before mealtime to gain its full effect.
Corn on the cob, beans, oatmeal, whole rye bread, steamed vegetable, carrots, sunflower seeds, cauliflowers, dried figs, oranges, pears, bananas, prunes, apples, and popcorns (sorry, eat unflavored ones) are all good sources of fiber. Try including them in your daily meals.
Is my body telling me something?
You know your body is talking to you not only through the physical changes you see but also by how you feel throughout the day. Sugar levels in the blood fluctuate and these affect your energy to do daily tasks.
After meals, blood sugar goes up, preparing the body with a full tank of energy, ready for any physical activity you can think of. The more intensive the activity is, the more energy is consumed. The body converts stored glycogen into its needed fuel to re-energize you to continue your workout.
After your body has spent quite an amount of energy, you’ll get tired and maybe experience little dizziness. You may be tempted to drink a shot of coffee or chew on a chocolate bar to jolt your body back to life. However, these are only quick fixes. The simple sugars they contain will suddenly boost your energy level but it’ll fall as quickly once your body uses them all up.
This is the reason why we recommend to eat small meals 6 times a day or every 3 hours to maintain your blood sugar levels and keep a constant supply of energy you’ll need the whole day.
Pay close attention to how you feel. Weak, tired, hungry, or energized, these moods signify your blood sugar and energy levels.
What should I eat before and after working out?
Drinking fruit juices before your morning runs will jolt energy to your muscles and bring them up to the task. However, it will be better if you go for a meal or drink that has a lower glycemic index. Try it out and you’ll be amazed at how much longer you’ll be able to last.
Choose a pre-workout food like fruits or beans which both have low glycemic indexes. They help maintain your sugar levels stabilized for a longer time which is ideal for physical activities. Taking in sugary food before you go to your pole dancing class will quickly tire you out to your disadvantage.
Putting in little bits of cottage cheese, a cup of beans or some fruit salad with tofu in your pre-workout meals can help maintain your energy levels for optimum performance. You’ll notice that you can go further during your workout and it’ll take quite some time before your muscles get exhausted.
Watching your food’s glycemic index
What is this glycemic index we’ve all been talking about? Is this really important?
A food’s glycemic index indicates how high your blood sugar level will increase after consumption. For example, you eat a pack of Doritos which has a glycemic index of 75 before you exercise.
Your blood sugar levels will quickly shoot up but also plummet as fast. However, eating a cup of red lentil and barley soup, each with glycemic indexes of 25, won’t cause extreme fluctuations in sugar levels.
Food with a lower glycemic index is better because it won’t cause sugar levels to quickly go up and down. Sudden fluctuations cause an imbalance in energy levels and will leave you feeling drained after just a few minutes of working out.
Below is a summary or rough estimate of the glycemic indexes of various food groups:
- Bread ‘ 28 to 71
- Breakfast cereal ‘ 19 to 87
- Cereal grains ‘ 25 to 55
- Dairy ‘ 14 to 32
- Fruits ‘ 37 to 72
- Legumes ‘ 25 to 52
- Pasta ‘ 27 to 50
- Snacks ‘ 15 to 81
- Soups ‘ 34 to 60
- Vegetables ‘ 39 to 85
Advice worth considering
The power of protein
Protein is an important part of almost any diet plan.
Protein is needed for muscles to properly function and grow. There are complete and incomplete sources of protein, though, so don’t ingest food just because it has protein. Fruits and pasta meals have protein but they don’t necessarily provide enough amounts to help build your muscles.
Chicken breast, eggs, milk, fish, and whey supplements provide complete protein sustenance.
Oats, nuts, bread, beans, and rice are incomplete sources because they have lower concentrations of protein.
Athletes usually obtain pure protein from whey supplements and protein powders. These can be purchased from pharmacies, health stores, and many grocery stores and comes in ready-to-drink or powder form.
The powder form can be mixed with fruit juices, non-fat milk, or plain water. Some even mix it with frozen fruit like banana chunks or a tablespoon of peanut butter, while others even freeze it into ice cubes.
Milk is the source of whey protein and it’s a vital component if you want to increase your muscular strength. Whey is the most reliable source of protein because it has amino acids which remain in the body to be utilized for muscle building and strengthening. The bloodstream easily absorbs the amino acids found in whey compared to other sources of protein, making it an ideal component to include for post-workout meals.
After a strenuous physical activity, your muscles become deprived of protein. They need to absorb enough nutrients to recover and avoid muscular collapse. This is where whey comes into play, soothing the muscles and helping them absorb the protein they need to grow.
Smoothies are good sources of protein if you know what to include in the mix. Here are a few recipes to help you out:
- Choco-banana shake
Mix non-fat milk, a few teaspoons of chocolate-flavored powder, a tablespoon of all-natural peanut spread, half of a frozen banana, and some ice cubes.
- Mixed berries smoothie
Mix non-fat milk, a few teaspoons of vanilla powder, half of a frozen banana, and a few frozen mixed berries (blueberries, raspberries, blackberries).
- Frozen cappuccino
Mix a few teaspoons of chocolate powder, some non-fat milk, half a cup of coffee, and some ice cubes.
- Strawberry smoothie
Mix non-fat milk, a few teaspoons of vanilla powder, some frozen strawberries, and drop in some ice cubes.
- Choco-raspberry shake
Pour in some non-fat milk, a few teaspoons of chocolate powder, and some frozen raspberries.
Fats won’t necessarily make you fat
Some fats can help your metabolism and some fats will really just make you fat. You should know which ones can be included in your diet meals and the amount you can put in.
Fat is responsible for giving your hair that glowing shine and your skin a healthy texture. In women, it helps shape the breasts and contributes in forming alluring body curves. Fats also save you from looking scrawny.
Fat is also necessary to completely dissolve fat-soluble vitamins like vitamins A, E, D, and K. Similar to fiber’s effect, fats also give you that full stomach effect because the digestive system takes longer to relieve them.
A tablespoon of good fat a day is enough for your daily routine. You can mix this with low-fat cheddar cheese for your sandwich, drizzle it over your salad greens, or moisten your salmon steak with it.
Fat is your next energy source after carbohydrates. When your body has exhausted all the energy from carbs, it turns its attention to fat for fuel.
Many of us don’t want to carry that extra weight around. Who wants to carry 10lbs of weight in their bellies all day? It’s like carrying a bag of groceries you won’t even consume for the next handful of years.
Simply put, they’re unnecessary. You don’t want to get used to that.
The most advisable and healthiest way to lose those extra pounds is to integrate exercise into your daily routine. Any form of exercise will do as long as you enjoy it and you’re committed to regularly do it. This explains why many girls are into pole dancing because it’s an enjoyable way to greatly tone the body.
Doing an exercise with the company of others lets you have a great time, opens doors to learning new things, and challenges you to improve and look great in performing a routine. These factors will help you stick to your commitment.
Combine your chosen exercise with the nutritious, balanced diet meal we’re recommending and you have the recipe for an effective weight loss program.
But before you proceed with any diet plan, it’d be best if you get your Body Mass Index measured first. This will help you see where you’re currently at in terms of body fat percentage and guide you to your target ratio. Remember you want to reduce fat and improve muscle strength and shape.
Another effective weight-loss procedure is to begin building up muscles. Including weight-training exercises in your regimen will help you improve the muscles required in pole dancing.
Food for keeps
Not all food inside your refrigerator will help you get a balanced diet meal. Here’s a list of what your ref should have:
Chicken breasts, ground turkey, tuna (fresh or canned will do), salmon, shrimp, lean ham, lean beef, tofu, egg whites, veggie burger patties, low-fat cottage cheese, and whey protein powder.
Potato, sweet potato, steamed brown rice, whole wheat pasta, lentils, beans (black and kidney), whole grain pita bread, oatmeal, high fiber cereal, and fat-free milk and yogurt.
Cauliflower, onion, zucchini, peas, green beans, tomato, asparagus, Brussels sprouts, cucumbers, artichokes, mushrooms, carrots, spinach, and broccoli.
Low-fat cheese, natural peanut butter, avocado, raw sunflower seeds, olives, canola oil, olive oil, and sunflower oil.
And here’s a list of the things you should throw out of your ref (or just don’t eat them as much as possible):
- Products containing white flour like cakes, donuts, white bread, and cookies
- Sugary sweets like sodas, candies, and white sugar
- Sinfully salty products like chips and jerkies
- High-fat foods like French fries and anything that’s deep-fried
Eat these junk foods only during your cheat day and in highly-controlled amounts.
Tips to burn fat faster
If you want to burn fats as fast as you can, here are some tips we recommend:
- Do cardio training first thing after you wake up. You can sip a cup of unsweetened black coffee for caffeine or just take in a green-tea tablet at least half an hour before you start your exercise.
Caffeine helps the body use up your stored fat for energy.
- Add lemon, lime, or orange slices in your water. Citrus fruits help burn fat faster and raise the metabolism rate of your body.
- Include weight-training and muscle-building exercises in your regimen. More calories are burned as you build up more muscles.
- Intensify your cardio workouts by making them shorter but harder and in quicker intervals. This helps the body burn calories for hours even after you’re done with your workout.
- Sleep for 7 to 9 hours a day. Sleep deprivation can increase the feeling of hunger.
- Track your training and eating habits in a journal. Take note of your mealtime, the food you eat, your workout duration and the reps you’ve achieved, and even your overall feeling. This helps you backtrack your progress and guide you in planning your next workout routine.
We hope that we’ve provided you easily understandable and useful information.
Our goal is to help pole dancers, both beginners and veterans, understand the value of having well-balanced and nutritious meals and how it can affect your performance. The important thing is to keep everything in moderation to help you achieve your full potential in pole dancing.
Contact us for more information