Emily Ratajkowski Instagram’s Swimsuit Body: High Protein Diet Secret to Her Bikini Body

Emily Ratajkowski
Credit: Charley Gallay / Stringer / Getty

Emily Ratajkowski better get something to eat quickly, because her butt is trying to eat her swimsuit. Or maybe she’s trying to give the Instagram faithful what they want; or she could just be really proud of herself. Who knows?

No matter what her motivation is for posting scantily-clad photos on social media, they get people talking, and one of the conversations is usually, “wow, how do I get that kind of swimsuit body?”

Emily Ratajkowski’s Secret to Slim

Look guys, I hate to break it to you, but she’s got no secret. All the information about healthy eating, workouts, losing weight, and feeling better is all readily available. In fact, she opts for a high protein diet, portion controlled meals, appropriate use of carbs, and an exercise program that isn’t special or secret. Put together, it’s just the recipe for accomplishing weight loss goals and building a leaner physique.

Breakfast on the beach @hotelesencia

A photo posted by Emily Ratajkowski (@emrata) on

Having a terrible time

A photo posted by Emily Ratajkowski (@emrata) on

Now if you follow the same principles as Ratajkowski, are you going to get the exact same results or look just like her? Of course not. You have different genetics, which are going to impact how your body looks and responds to the various factors mentioned above.

However, with smart and balanced dieting, a high-protein, nutrient dense diet, and a regular exercise program, you should be able to drop weight, improve overall health, and secure the confidence to post pics of your butt all over Instagram—if that’s what you really want. And if it’s not, at least it will help build muscle on your backside so it’s better prepared to spend hours sitting in a classroom or at the office.

So What’s Emily Eating?

Her high-protein diet likely consists of about 40% of her total calories, and comes from items like egg whites, chicken breast, turkey breast, beans, and fish. A protein shake or two a day wouldn’t surprise me either. But you can’t have all protein, all the time; ensure you’re getting plenty of fiber from green vegetables and healthy, whole grain carbs like quinoa, oats, and other whole grains.

It’s reported that Ratajkowski likes to make her own homemade juices with fresh fruit and veggies, which is a great way to get the valuable micronutrients and antioxidants found in all kinds of plants. Although, you don’t want to rely too heavily on fresh juices because they lose all the fiber and have high sugar content.

Even though sugars in fruit sound healthy, without the presence of fiber, they are absorbed the same way a soda is, so try and eat whole fruit and veggies whole most of the time. Fiber is very important not just to improve digestion and keep you regular, but it benefits your heart too.

When she eats carbs, she does so in a controlled fashion. Carbs are not evil, and if you avoid processed carbs—typically white, like bread, rice—and stick to whole grains, you’ll be good, just keep serving sizes to about the size of your fist. And look, even super slim models like Ratajkowski have cheat days, or at least cheat meals.

Successful dieting is all about balance and sustainability, so if you eat healthy 80% of the time and sneak in some sweets on a Sunday or something, you’ll be fine. It actually helps keep you motivated—just don’t go overboard!

Quinatana, A., “Emily Ratajkowski’s Diet: Get the Secret to Her Bangin’ Bikini Body!,” Life and Style weekly, June 21, 2016; http://www.lifeandstylemag.com/posts/emily-ratajkowski-diet-105852/photos/emily-bikini-1-167516, last accessed November 17, 2016.
Wong, J., “Carbohydrate Digestibility and Metabolic Effects,” J. Nutr. November 2007
vol. 137 no. 11 2539S-2546S