So you probably are reading this because you want to look lean, you don't want to be the chubby guy/girl on the beach. You want to have a presence! Hopefully this should solve your problem. The steps for this plan are almost identical to the general diet plan, except that you will really need to choose what type of foods you eat carefully. You need to balance out how many grams of protein, carbohydrates, and fats you will be eating. This diet REQUIRES you to workout. I recommend doing High Intensity Training while on this diet because you want to get rid of as much fat as possible before your vacation. This diet is for people that are either around 10% body fat (males) and about 15% body fat (females). It also may be used by individuals that have way more body fat than that, but I must warn you it will not be easy for you. Although, you will probably lose weight a lot quicker by following this diet rather than the "General Weight Loss Diet Plan"

Your BMR (Basal Metabolic Rate) is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing, metabolism, etc. Use this formula to calculate how many calories you need to MAINTAIN your current weight.


Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

An example: Bob is a Male weighing 185 lbs, 72 inches tall, 25 years old.
66+ (6.3 x 185lbs) + (12.9 x 72inches) -(6.8 x 25 years of age) = 66 + 1165.5 + 928.8 - 170 = 1990.3 calories to maintain that current weight

You want to maintain your muscle during your cut, you don't want to look like a skinny stick walking around on the beach that has no muscle. You must eat to maintain your daily recommended BMR. Stay under, but stay close to your recommended BMR. 

Bob decides to subtract 100 calories from his BMR so he will eat about 1890 calories per day (1990-100=1890 calories)

Proteins, carbohydrates, and fats. Your body absorbs them differently, and depending on how many calories of each you eat your body can totally look different. You will need to keep your protein intake high.

Bob will only be losing about 700 calories a week in his diet so that means he will need to workout at least 5 days a week to make up for the rest of the calorie difference. Lets say he works out 1 hour five days a week and burns 500 calories each time he works out. So (5x500 calories=2500) Bob will burn 2500 calories per week + the 700 calories he is losing from his diet. That puts him at about 3200 calories lost per week. Almost a pound!

Make sure you have three bigger meals:
-Breakfast: Helps kick start your metabolism from the moment you wake up
-Lunch: Biggest meal of the day, will provide you will energy to do your daily tasks.
-Dinner: Take it easy on your dinner

Two to three smaller meals:
-Small snacks in between each of your bigger meals keep your metabolism working fast

Bob chooses:
Breakfast: 8AM
Snack #1: 10AM
Lunch: 12PM
Snack #2: 2PM
Dinner: 4:30PM
Snack #3: 6:30PM

Choose how many calories you want each meal to have, ideally you want it to look something like this (more in the morning versus less before bed)


Bob chooses:
Breakfast: 400 calories
Snack #1: 200
Lunch: 500 calories
Snack #2: 200
Dinner: 350 calories
Snack #3: 150

Total calories = about  1850 which is PERFECT because it is about 1890 which is our limit

There is a saying, "You are what you eat". If you eat lean, you will look lean. So how do macronutrients come into play? Before a vacation, ideally you want your body to go into  "ketosis" which means "fat burning/utilizing mode". This is ultimately called a Ketogenic diet. You shouldn't do this diet for more than a couple weeks. LIke I said, before a vacation is perfect. This is actual a very popular diet and here is how it works:

"The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher than normal levels. When the body is in a ketogenic state this means that lipid energy metabolism is intact. This means that the body will start breaking down your own body fat to fuel the body's normal, every day functions"

Ultimately this means that your body will use your excess fat reserves for fuel if you are already pretty low body fat. And those excess fat reserves are exactly what we want to get rid of! You can also basically call this a "A high-fat, low-carb diet", in which dietary and body fat is converted into energy.

Goal of this diet is:
-to keep protein intake high (which limits muscle catabolism-breaking down of muscle)
-to keep carbohydrate/sugar consumption low
-to keep fat intake higher than normal

Bob chooses:
Breakfast: 6 egg whites (no yolks) + small cup of oatmeal made with water ~400 calories
Snack #1: 25 raw almonds ~200 calories
Lunch: Salad with veggies + *lean meat* ~500 calories
Snack #2: 25 raw almonds ~200 calories
Dinner: Broccoli + *lean meat* ~350 calories
Snack #3: 15 raw almonds ~150 calories


*Lean meat*= any types of lean fish, chicken breast, turkey breast, etc, MAKE SURE ITS BAKED! No KFC or Mcdonalds! Unless you want to look fat on your vacation.

You can read more about that in the "Training" section or more specifically the High Intensity Training section.

Your body becomes a super fat burner after this diet, but after a while it slows down. That's when you can have a cheat day. When you get to your all-inclusive resort and you start eating all that food, you will feel awesome! Your body has been craving carbohydrates for the past 2 weeks while you've been on the diet. Carbohydrate absorption rates will be at their all-time high! This is a really good way to get your body fat percentage pretty low.