Graceful, fragile ballerinas have known the secret of being slim since childhood and today they share it with you. Get 5 effective diets and learn 8 rules, the observance of which will save you from the problem of excess weight forever!
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Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 02/13/2020
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The grace and lightness of ballerinas are admired by many, but a chiseled figure is the result of hard physical labor. Often, girls have to go on strict diets to stay in shape, and today you will find out which of them are the most effective and what results can be achieved with their help.
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How do ballerinas lose weight?
In the fight for slimness, various techniques are used, but there are general rules that allow you to quickly lose weight.
Nutrition principles:
- maintaining water balance is the basis for losing weight, ballet requires intense physical activity, regular intake of clean water helps maintain energy resources, maintain hydrobalance, daily volume - 2 liters of water, tonic drinks - tea, coffee, as well as first courses are not taken into account;
- the diet of ballerinas often excludes the use of salt, bland food fills you up faster, salt delays the outflow of fluid, provokes swelling, spices are an excellent alternative, as well as fresh herbs, which activate the process of weight loss;
- a balanced diet consists of the supply of basic nutrients - proteins, fats, carbohydrates; there is no nutritional deficiency in the diet of dancers;
- proteins of animal and plant origin cannot be included in one meal; it is optimal to use one type - meat or fish, yogurt; the presence of several products leads to a slowdown in metabolism;
- complex carbohydrates, represented by cereals, provide energy for the whole day, so it is recommended to consume them in the first half of the day;
- non-digestible carbohydrates are rich in fiber, vegetables can be combined with proteins and complex carbohydrates to provide the perfect combination;
- fats of vegetable origin are included in the diet in minimal quantities, these are various vegetable oils, nuts, seeds;
- The diet of ballerinas is based on the principles of fractional nutrition, portions should be very small, approximately 150 grams, a total of 5 meals are provided, you need to eat at the same time, subject to the feeling of hunger;
- You should not drink water or other drinks while eating; the formed habit leads to weight gain; it is better to drink a glass of water an hour before a meal or 2 hours after;
- You cannot combine first, second courses, side dishes in one meal; even a vegetable salad in a diet for ballerinas is a complete meal that does not require additional calories;
- Heat treatment is also important, fried is not allowed, the prerogative is steaming, as well as stewing, vegetables and fruits can be eaten raw;
- synthetic products that contain additives, dyes, flavors, stabilizers are prohibited, these are not only semi-finished products, energy bars, soda, these include store-bought juices, yoghurts, which are full-fledged desserts in terms of the amount of sugar;
- In addition to forming a balanced diet, you need to exclude alcohol; even a glass of champagne is a significant obstacle to the desired slimness.
Sports play an important role; it is not necessary to enroll in a ballet class. But systematic training must be present. You need to exercise 3-4 times a week, choosing the most comfortable type of activity.
Who is allowed and prohibited
A strict diet is prohibited:
- pregnant and nursing mothers;
- persons under 20 and over 50 years of age;
- for diseases of the heart and blood vessels;
- with a level of physical activity below average;
- for men during physical work (masons, rolling stock mechanics, etc.);
- sick and recovering people, incl. after operations;
- athletes.
It is impossible not to take into account the positive effect of the diet. Temporary, and in some cases permanent restriction of the diet is used as a remedy for:
- genetic predisposition to excess weight;
- tendency to diseases of the uterus;
- colitis
This diet has a beneficial effect on the body and rejuvenates vital organs. The diet is useful:
- for weight loss and figure correction;
- in a complex of rejuvenating procedures;
- as a measure to strengthen the cardiovascular system.
The leading element in shaping the figure of ballerinas and models is not diet, but physical activity. If there are no medical restrictions, you should engage in fitness, aerobics or dancing. If the work schedule and location of the gyms do not allow you to use the services of clubs/trainers, regular exercise is needed.
Diet options
The diet satisfies the average needs of the female body during intensive dance classes. The diet of ballerinas for weight loss is:
- For 4 days. One of them is unloading. As a rule, it is prescribed at the beginning or end of the diet. But you can arrange it in the middle, there are no special instructions on this matter. The diet helps you lose up to 1.5 kg, depending on the characteristics of the body and physical activity. Regular consumption of fermented milk products (yogurt, kefir, sourdough, etc.) is important. .They give a feeling of fullness without heaviness in the stomach. They help establish the correct ratio of microorganisms in the intestines, which improves digestion and absorption of nutrients. Thanks to fermented milk products, the functioning of internal organs and overall well-being improves. It is important to consider: the proposed diet contains almost no main source of energy for the body, fat, and is highly depleted in carbohydrates. Therefore, the body uses up internal reserves, and will not tolerate high levels of physical activity: the utilization of skeletal muscles will begin and internal organ fat. With prolonged (several months) exercise combined with diets, the process can become irreversible.
- For 10 days. The diet is used to correct the figure. An example menu is shown above; Two fasting days are allocated. You can repeat the procedure once every two months.
- Diet of Maya Plisetskaya. Another type of diet for ballerinas and models. Optimized for the needs of the body experiencing regular stress during touring conditions. Can be used for weight loss. The essence of the diet is a healthy lifestyle, including frequent meals (up to 7 times a day) in small portions, regular physical activity and the last meal no later than 2 hours before bedtime.
Diets of ballerinas for quick weight loss
There is an express diet that allows you to get rid of 3 to 8 kg in 7 days. Used for rapid weight loss in a general balanced nutrition system. You can resort to it only after switching to fractional portions, giving up salt and synthetic products. If you apply a diet for ballerinas without a preparatory period, you can break down and gain extra pounds. The basic principle is a combination of protein and carbohydrate days; you should also adhere to the drinking regime. A strict diet for ballerinas for 7 days, the system also requires restriction of physical activity, grueling training is not allowed.
Ballerina diet - diet for a week:
Monday:
- breakfast - boiled rice;
- snack - orange;
- lunch - stewed rice with spices;
- snack - grapefruit;
- dinner - boiled rice with fresh herbs.
Tuesday:
- breakfast - low-fat cottage cheese with honey;
- snack - green tea;
- lunch - cottage cheese with almonds;
- snack - herbal tea;
- dinner - cottage cheese casserole with spinach.
Wednesday:
- breakfast - steamed buckwheat;
- snack - apple;
- lunch - boiled buckwheat with herbs;
- snack - baked apple;
- dinner - steamed buckwheat.
Thursday:
- breakfast - protein omelet;
- snack - orange;
- lunch - chicken breast;
- snack - 2 tangerines;
- dinner - 2 boiled eggs.
Friday:
- breakfast - applesauce;
- snack - fresh berries;
- lunch - pear, apple;
- snack - berry mousse;
- dinner - smoothie with apple and celery.
Saturday:
- breakfast - boiled fish;
- snack - tomato juice;
- lunch - baked fish;
- snack - pumpkin and spinach smoothie;
- dinner - kefir.
Resurrection:
- breakfast - boiled buckwheat;
- snack - green tea;
- lunch - chicken broth;
- snack - herbal tea;
- dinner - kefir.
Advantages and disadvantages
The diet allows you to lose up to 4 kg in a week. The rate of weight loss is safe for the body, but requires physical activity. In many ways, the diet is designed for women with a high level of physical activity.
The exclusion of salt from the diet is alarming. Of course, it binds a lot of water, thereby affecting body weight. But a long-term absence of sodium chloride in food leads to disruption of the nervous system and heart. Kidneys, skeletal muscles and bones may be affected. Therefore, doctors do not recommend using salt-free diets for more than a week. When sodium chloride is included in the diet, restrictions can be observed for up to a month.
Ballerina diet 10 days
A more balanced system is the diet of ballerinas, designed for 10 days, recommended for initial heavy weight, you can lose 9 kg or more.
First day:
- breakfast - cottage cheese with pear;
- snack - berry smoothie;
- lunch - chicken broth with carrots and Jerusalem artichoke;
- snack - yogurt with sesame seeds;
- dinner - steamed asparagus, cucumber.
Second day:
- breakfast - protein omelet with herbs, tomato;
- snack - apricot puree;
- lunch - stewed veal, Chinese cabbage salad;
- snack - kefir;
- dinner - broccoli puree, shrimp.
The third day:
- breakfast - rice with green peas and carrots;
- snack - tomato juice;
- lunch - pureed pumpkin soup with celery root;
- snack - apple;
- dinner - steamed fish, arugula and tomato salad.
Fourth day:
- breakfast - oatmeal with berries and almonds;
- snack - kefir;
- lunch - vegetable soup with cauliflower, carrots, sweet pepper;
- snack - pear and peach salad;
- dinner - baked turkey with iceberg lettuce and olives.
Fifth day:
- breakfast - cottage cheese casserole with apple;
- snack - grapefruit;
- lunch - chicken fricassee with baked eggplants;
- snack - pomelo;
- dinner - salad with mussels and seaweed.
Sixth day:
- breakfast - buckwheat porridge with herbs;
- snack - yogurt;
- lunch - tomato soup with beans;
- snack - orange;
- dinner - stewed rabbit, fresh cabbage salad.
Seventh day:
- breakfast - omelet with herbs;
- snack - applesauce;
- lunch - salad with sheep cheese and baby spinach;
- snack - yogurt;
- dinner - stewed fish, fresh cabbage salad.
Eighth day:
- breakfast - cottage cheese casserole;
- snack - smoothie made from celery and grapefruit;
- lunch - parsnip root soup, asparagus and Brussels sprouts;
- snack - kefir;
- dinner - salad of chicken, arugula and cucumbers.
Ninth day:
- breakfast - steamed buckwheat;
- snack - carrot juice;
- lunch - mushroom broth;
- snack - apple;
- dinner - stewed fish with zucchini.
Tenth day:
- breakfast - oatmeal with berries;
- snack - almonds;
- lunch - stewed beans with tomatoes;
- dinner - salad with mussels and Chinese cabbage.
How ballerinas lose weight quickly: diet recipes
Diet recipes for cooking:
Omelette with greens
Components:
- 2 eggs;
- 30 ml “Borjomi”;
- a pinch of ginger, red pepper;
- 5 sprigs of parsley, fennel, celery.
Wash the eggs thoroughly and beat them thoroughly with a whisk. After foam appears, stirring continuously, add Borjomi and spices. Wash the greens, drain in a colander, then finely chop. Add to the egg mixture and beat thoroughly again. Place in a hot frying pan without oil, brown on one side and the other for 3-4 minutes.
Cottage cheese casserole
Components:
- 300 gr. cottage cheese;
- apple;
- 2 eggs;
- 5 gr. cinnamon.
Grind the cottage cheese on a fine sieve, beat the eggs in a separate bowl. Peel the apple from seeds and stems, chop on a fine grater. Combine all ingredients, add cinnamon. Mix well, place parchment paper on a baking sheet, and distribute the curd mass evenly. Preheat the oven to 180°, bake for 40 minutes. After turning off, leave for another 5 minutes.
Vegetable soup
Components:
- 200 gr. broccoli;
- carrot;
- onion;
- Bell pepper;
- garlic;
- 2 carnation stars;
- a pinch of ground coriander, black pepper;
- 5 liters of water;
- 2–4 sprigs of parsley.
Wash and peel the vegetables, put water on the stove. Divide the broccoli into small florets, cut the pepper into half rings. Finely chop the garlic, carrots, and onions. Place vegetables into boiling water and cover with a lid. After boiling for 5 minutes, add spices. Turn off the soup after 7 minutes. Before serving, add chopped herbs.
Advantages and disadvantages
The diet for ballerinas allows you to achieve fantastic results, getting closer to your ideal shape. But it is worth considering the pros and cons, as well as a number of limitations for use.
Advantages:
- helps to form healthy eating habits and principles of nutrient compatibility;
- basic rules can be used throughout life, maintaining a slim figure;
- due to the supply of nutrients, health indicators improve;
- frequent meals help to avoid feelings of hunger, eliminate breakdowns due to lack of food;
- maintains a high level of energy, allowing you to lead an active lifestyle;
- The diet menu for ballerinas includes simple dishes that do not require financial expenses; anyone can repeat the recipes, even without culinary experience or talent.
Flaws:
- requires a high degree of motivation to change the diet, eliminating a number of prohibited foods;
- dishes lose their taste due to limiting the use of salt, as well as the peculiarities of heat treatment;
- daily calorie intake is noticeably reduced, the adaptation period may be accompanied by drowsiness and fatigue;
- strict diets, including alternating protein and carbohydrate days, are not recommended to be used more than once every six months.
Contraindications:
- pregnancy, lactation;
- postoperative period;
- age under 18 and after 60;
- pathologies of the digestive and excretory system;
- autoimmune diseases;
- psycho-emotional instability.
Contraindications
Like all fat loss programs, the diet designed for ballerinas is not recommended if you have chronic diseases. We also advise pregnant and breastfeeding women to find another way to lose excess weight. Before undertaking a detox, be sure to consult with a qualified physician.
The ballerina diet is well tolerated, but in some cases you need to find another way to lose weight. Contraindications to the dancers' nutrition system:
- pregnancy, lactation;
- childhood;
- intolerance to menu products;
- gastrointestinal diseases;
- weakened immune system;
- avitaminosis;
- endocrine diseases;
- nervous disorders, depression.
