Diet of ballerinas for weight loss: menu, reviews and results

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!

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

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.

General recommendations

Ballerinas have several options for programs for burning excess weight. Some of them are more effective, others are considered more gentle. Whatever diet you choose, it is advisable to follow several recommendations that will bring you closer to your cherished goal in the shortest possible time. Here are some of them:

Drink at least one and a half liters of plain water every day. Soups, juices, tea and coffee are not included. Many people often do not drink the required amount of fluid due to forgetfulness. In this case, there is advice: in the morning, fill 7-8 glasses with water and place them around the apartment (near the computer, on a cabinet in the hallway, in the kitchen, etc.) or place them on your desk in the office as soon as you see a glass of water , drink it.
Eat a balanced diet. The body must receive proteins, fats, and carbohydrates, otherwise health problems cannot be avoided.
Minimize your salt intake. It retains fluid in the body, so it prevents kilograms from disappearing. However, you don’t need to completely give up salt for a long time; you also shouldn’t limit yourself to spices - add seasonings, herbs, and soy sauce to your dishes.
You should not combine different types of protein in one meal. Eat either dairy products, fish, meat, or eggs. Otherwise, the digestive system will have to work hard to digest what you eat.
Reduce your usual servings by half. If this seems difficult at first, just divide one meal into 2, that is, breakfast into breakfast and lunch, lunch into lunch and an afternoon snack, dinner into dinner and a snack before bed. After this, your body will learn to eat in small doses, and therefore the kilograms will disappear more readily.
Completely avoid store-bought mayonnaise and sauces based on it.
Do not drink during or immediately after a meal; it is better to quench your thirst half an hour before a meal or an hour after a meal, so that what you eat will be easier to digest.
And of course, make friends with sports. You cannot create your dream figure with proper nutrition alone; physical activity is necessary.

We advise you to follow the proposed recommendations constantly, then weight loss marathons will not be required.

results

If you follow all the basic principles, strictly adhere to the menu and pay increased attention to physical activity, then the results of the ballerinas’ diet will exceed all expectations:

Losing weight by 10 kg;
Improved well-being;
Normalization of metabolism;
Getting rid of waste, toxins and excess fluid in the body;
Saturation of the body with vitamins;
Improved condition of skin, hair and nails.

Ballerina diet results:

( 12 ratings, average: 4.08 out of 5)

First day: 1.5 liters of tomato juice, 3-4 dried pieces of black bread.
Second day: 1.5 liters of milk, the same amount of crackers.
Third day: 750 ml of broth, 250 g of meat, 5 teaspoons of boiled rice, 1 grated carrot.
Fourth day: 1.5 liters of mineral water. If unloading on water does not suit you, you can replace it with milk or kefir.

It is necessary to divide the provisions into 5 servings, i.e. for five meals.

Diet for ballerinas and actresses

Just like the first, this option involves alternating days with a certain menu. In addition to the permitted foods, you must drink green tea and/or water.

The first day is rice: 200 grams of boiled rice without salt and spices and 1 liter of tomato juice.
The second day is milk day: 1.5 liters of low-fat kefir, yogurt or fermented baked milk without sugar. It is possible to diversify the menu with cottage cheese with a minimum percentage of fat content, but in this case the portion of the fermented milk drink will have to be reduced.
The third day is meat: during the day, eat 500 grams of lean chicken, turkey and/or pork meat without salt, spices and sauces.
The fourth day is a wine day: you are allowed to eat cheese in unlimited quantities (however, keep it in moderation) and drink a bottle of high-quality red wine. Consumption of other liquid is prohibited.

For 7 days

When you need to lose 5-7 kilograms, the already suggested meal plans will not help, but a week-long event will come in handy. To withstand it you need enviable willpower, if you are confident in your abilities, then here is an approximate diet menu for ballerinas for seven days.

Monday

Breakfast and dinner: 250 ml of tomato juice.
Lunch: 0.5 liters of the same juice; a slice of Borodino bread.

Tuesday

Breakfast and dinner: 250 ml of low-fat kefir or milk.
Lunch: half a liter of kefir; a piece of bread.

Wednesday

Breakfast: 50 g cottage cheese with berries; toast with cheese.
Lunch: 150 g fish; 100 g rice.
Dinner: stewed vegetables; Vegetable Salad.

Thursday

Breakfast: oatmeal with water.
Lunch: stewed vegetables; cabbage salad flavored with lemon juice.
Dinner: 150 g of boiled meat; 100 g buckwheat.

Friday

Breakfast: 3 tablespoons of cottage cheese; a handful of your favorite berries.
Lunch: 150 g of steamed meat or fish; vegetable salad.
Dinner: steamed zucchini, tomatoes and peppers.

Saturday

Breakfast: a serving of oatmeal with water, you can improve its taste with your favorite berries.
Lunch: menu from yesterday's dinner.
Dinner: the same as what you had for lunch yesterday.

Sunday

Breakfast: cottage cheese with berries (frozen can be used).
Lunch: grilled fish or meat; buckwheat; vegetable salad.
Dinner: steamed vegetables.

Lunch is the same every day: a glass of fresh juice and 125 ml of yogurt. The afternoon snack menu is also not very diverse - vegetable soup, seasoned, but without salt. If desired, they can be swapped, i.e., eat soup during the second breakfast, and drink juice and yogurt for an afternoon snack.

For 10 days

The longest diet that many primas follow is designed for 10 days. The weight of a portion should not exceed 300 grams, since it is not easy to dance with a full stomach. Remember that if you drink a glass of juice or smoothie, it counts as a separate meal and not as an addition to lunch or dinner.

Sweets give energy, so you can eat them, but not all of them, only marshmallows and marmalade, but in limited quantities.

Daily diet

Breakfast:

cottage cheese – 65 gr.;
a glass of milk with minimal fat content.

Lunch:

a cup of black unsweetened coffee;
toast with butter and honey.

Dinner:

a portion of soup, “assembled” from 75 gr. lean meat, a tablespoon of rice, a teaspoon of grated carrots and 150 ml of broth.

Afternoon snack:

fruit.

Dinner:

morning portion of milk with a teaspoon of honey.

For girls ballerinas

Teenagers are not recommended to go on strict diets, as this is fraught with health problems. However, students of choreographic schools often have to limit themselves in food in order to soar on stage. Girls can choose one of the menus suggested above, however, given the peculiarities of children's metabolism, sometimes it is enough to follow only a few nutritional rules so as not to exhaust yourself with diets. Thus, it is advisable to exclude flour products from the child’s diet, including cakes and pastries, fatty, fried foods, carbonated drinks, fatty dairy products, nuts and sauces, and it is better to replace the usual sweets with marshmallows, marmalade and dark chocolate.

For gymnasts and ballerinas

The daily routine of both dancers and gymnasts is largely similar. Therefore, it is not surprising that nutrition programs are similar.

On those days for which one workout is planned, you need to eat 4 times. If there are two workouts, then there should be 5 meals. On free days, you can do a fasting session by eliminating sweets and starchy foods from the diet, and also replacing fresh fruit juices with vegetables.

Sample menu

Depending on the daily routine, gymnasts’ breakfast can be heavy (if training is planned) or light (on days off from training).

Light version of breakfast (to choose from):

Oatmeal, toast with cheese.
Buckwheat or wheat porridge with milk.
150 gr. omelette.

After eating, you are allowed to drink a cup of tea.

If you are planning a serious workout:

A serving of oatmeal with honey and nuts, a sandwich with butter and a couple of slices of cheese, a cup of sweet tea.
Oatmeal, 100 gr. baked red fish, soft-boiled egg, 1-2 cookies, tea.

There are several lunch options:

Baked apple, glass of kefir.
A couple of bananas, tea.
Grated carrots, kefir.
Cottage cheese with minimal fat content, honey-lemon cocktail.

Lunch menu (to choose from):

100 ml of pearl barley soup, 150 g of boiled meat, 50 g of vegetable salad, lemon drink.
Goulash, boiled buckwheat, 100 gram piece of boiled chicken breast, small tomato, compote.
150 gr. boiled white meat, 100 g rice, sliced vegetables, honey-lemon drink.
100 ml lean cabbage soup, steamed lean meat cutlet, carrot salad, 1/2 cup fresh juice.

Dinner ideas:

200 ml drinking yoghurt, apple.
Steamed fish cutlet, cucumber, tea.
Stewed squash and zucchini, fresh carrot and apple.
Cottage cheese with minimal fat content, lemon drink with honey.

Two-day express diet for gymnasts

If athletes need to lose 3 kilos in a couple of days, they practice the following scheme:

On the first day they drink tomato juice with herbs. To prepare the cocktail, peel the tomatoes, after dousing them with boiling water, and grind them together with dill, celery, parsley and/or cilantro in a blender. Drinking a lot of water on this day is not recommended.

On the second day they eat exclusively cherries. You can eat berries in any quantity. You are allowed to drink water and/or green tea without sugar.

Diet of Maya Plisetskaya

The talented Maya Plisetskaya always said that the best way to lose weight is not to eat. Since you can’t give up food altogether, we decided to present to your attention the nutrition plan of the brilliant ballerina.

What can you eat, according to Plisetskaya? Of course vegetables, fruits, fish and cereals. What should you give up? From flour, sweets, coffee, meat, eggs and milk.

Sample menu for the day

Breakfast:

a portion of porridge cooked in water.

Lunch:

apple, grapefruit or any other fruit except bananas.

Dinner:

vegetable slices or soup.

Afternoon snack:

favorite fruit or vegetable, except tomatoes.

Dinner:

150 grams of fish (boiled, baked or grilled);
rice or buckwheat.

Rating of food delivery for weight loss

Delivery of food with calculated calorie content, ready-made diets. No more cooking and counting calories!

Maria Allash. Moderation in everything

Prima ballerina of the Bolshoi Theater Maria Allash adheres to strict dietary rules only on the day of performances, and on ordinary days she can afford cake, pasta, and barbecue in moderate quantities.

View this post on Instagram

Sample menu:

Breakfast: porridge/cottage cheese;
Snack: yogurt/fruit/nuts;
Lunch: soup;
Snack: yogurt/fruit/nuts;
Dinner: fish with vegetables.

List of approved products

Girls who devote themselves to ballet endure enormous physical exertion - they practice for 5-6 hours every day. It is very important for dancers to eat a high-quality, varied and balanced diet. Their diet necessarily contains the following products:

Meat, poultry: chicken fillet, rabbit, veal.
Fish, seafood: dorado, pollock, cod, tuna, saury, trout, hake, flounder, shrimp, squid, mussels.
Vegetables: broccoli, Brussels sprouts and Chinese sprouts, cucumbers, lettuce peppers, zucchini, tomatoes.
Greens: watercress, iceberg, spinach, parsley, dill, arugula.
Fruits: apples, kiwi, lemon, grapefruit, orange, avocado.
Cereals: wild rice, buckwheat, oatmeal.
Rye bread, whole grain bread.
Dairy products: sour cream 10%, milk 1.5%, kefir 1%, natural yogurt 2%, cottage cheese 1.8%, yogurt.
Other permitted foods: mushrooms, dried fruits, dark chocolate, natural marmalade, acacia honey, tomato juice, butter and olive oil.

The essence of the technique

There are several options for ballerina diets for weight loss. Some of them are gentle, others are more strict. In any case, to achieve a good result, you must strictly follow the established regime, and also exercise at least 2 times a week.

The diet for ballerinas is designed for a period of 3 to 7 days. Several menu options have been developed: for a short and longer period.

The first option is considered gentle, the second is more difficult to complete. It can be very difficult to survive a week and not break the rules of the diet.

The daily diet on the ballerina diet is designed for the body to receive a minimum amount of fat, with a maximum amount of energy. Girls need strength for daily training, so their diet is balanced, filled with essential vitamins and microelements.

Diet for 3 days

A serious load, quite logically, brings the highest results for the figure. Prepare for significant dietary restrictions. You will have to eat small portions every 3 hours, and also drink 2 liters of clean, still water.

Ballerinas refuse physical activity for 3 days of such a diet. Otherwise, you will experience malaise, headaches, and fainting.

The first day means drinking tomato juice every 3 hours, no solid food, just a piece of bread for lunch. The second day repeats the previous experience, but instead of tomato juice we choose kefir. For lunch you can eat a portion of crackers.

Build your diet with the expectation that the last portion of kefir can enter the body no later than 4 o’clock in the afternoon. Third day, the final stage of a strict diet. Every 3 hours, eat a little soup; a serving may contain a teaspoon of rice cereal, a tablespoon of grated carrots and 50 grams of lean meat.

The maximum volume of broth is 150 milliliters. We drink soup for the last time at 6 pm.

Recipes

The diet menu of ballerinas is usually quite strict, and therefore, you will have to be patient in order to pamper yourself with new organoleptic impressions. At the same time, at the exit stage, you can still organize a small unloading for your taste buds. Next, we offer you several recipes for dietary dishes that will give you the desired benefits and excellent impressions of a non-trivial taste.

Cauliflower puree

To prepare it you will need:

Name	Quantity
Cauliflower	1 kg
Milk	300 ml
Processed cheese with a fat content of no more than 3.2%	2 pcs.

To begin, separate the cabbage into florets. Next, wash them and remove the thick stalks. Place the rest in salted boiling water. Cook the cabbage for 10 minutes. Then tip it into a colander, and then transfer it to a large, dry saucepan.

While the cabbage is still hot, crush it with a fork. Having done this, grate the processed cheese and place it on the stove over low heat. Melt the product until it becomes sour cream, and then add to the cabbage. The resulting mass must be thoroughly mixed with a blender and then served.

Cold soup with cucumbers, kefir and crab sticks

Preparing the dish will require the following ingredients:

Name	Quantity
Kefir	200 ml
Crab sticks	100 g
cucumbers	1 PC.
Dill, parsley and salt	Taste

First, chop all the greens. Next, grate the cucumber on a fine grater and chop the crab sticks separately. Next, mix all the ingredients together and pour in kefir. All that remains is to add salt, mix again and serve.

The diet of ballerinas requires special sacrifices in terms of food consumed, so it is better to choose a period without holidays and other events that involve noisy feasts.

Crucian carp baked in foil

To create a dish you will need:

Name	Quantity
crucian carp	500 g
Onion	1 PC.
Vegetable oil	2 tbsp. l.
Pepper and salt	Taste

Initially, clean the fish from the insides and remove the gills. Next, coat it inside and outside with oil, pepper and salt. Then all that remains is to cut the onion into half rings and stuff the carcass with it. Wrap the dish prepared for baking in greased foil and place in a preheated oven for 30 minutes. When the time is up, pull out the fish, remove the foil from its top and put it back in the oven for 15 minutes.

Golden mean

The famous ballerina Ilze Liepa recommends that you adhere to the norm in carbohydrate consumption. For 1 kg of weight, 2 g of carbohydrates per day are recommended. You cannot neglect the needs of the body, because the consequences are extremely unpleasant: headaches, irritability, fatigue, loss of strength.

The consumption of vegetable and animal fats is also recommended. It is advisable to consume unsaturated fats of animal origin. Their sources are poultry (white)

, as well as
sea fish
. Vegetable fats are high in calories. Seeds and nuts are very healthy, but should be consumed in moderation, as should foods containing high amounts of glucose and fructose, due to their ability to cause swelling by retaining water.

For this reason, excessive consumption of salt, various hot sauces and vinegar should be avoided. It is better to replace unhealthy foods with healthy ones, for example, use lemon juice instead of vinegar.

Pros and cons of the diet

Gentle nutrition options for ballerinas have many advantages besides rapid weight loss. The main advantages of the dancers' diet:

normalizes appetite and stomach volumes - the absence of sweet and starchy foods in the diet does not provoke surges in blood glucose, and small portions help contract the stomach;
does not allow the feeling of hunger to develop;
improves well-being, improves the functioning of internal organs, normalizes the functionality of the gastrointestinal tract - removes excess load from the digestive system, eliminates flatulence;
ensures complete cleansing of the body from harmful substances;
The diet cannot be called expensive - all products are affordable.

When her career is at stake, the ballerina does not pay attention to the disadvantages. In everyday life, people should remember the disadvantages of strict diet options:

It is very difficult to endure fasting days. They are not recommended for girls and teenagers.
Every day you need to prepare fresh food, you don’t always have time for this.
It is important to stick to the regime. For busy people, it’s not so easy to organize meals according to the hour.
Without regular exercise, the muscles and skin will become flabby, and the plumb line will not be as large.
The diet is low in plant foods and grains, which can cause constipation.
Without taking multivitamins, the musculoskeletal system, skin, and hair suffer.
Due to the low calorie content of the menu, weight loss first occurs through muscles and water, and only then does fat disappear.

conclusions

This method is designed for weight loss up to 5 kg. According to reviews, it is quite difficult to adhere to the rules of the ballerina diet, but the results will please you.

If you decide to try the ballerina diet on yourself, be sure to consult with your doctor, and then choose the most optimal menu option for yourself.

You should not abuse such techniques; use them only in truly necessary situations. If you follow all the recommendations, you can lose several kilograms in a week.

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Nutritional features of ballerinas

Previously, dancers had to weigh no more than 50 kg. Modern standards are less stringent; they take into account the ratio of height and weight. The ideal body weight value is height in cm minus 120-122. If a girl is 170 cm, her weight should not exceed 48 kg. The normal body weight for an ordinary person with this height is 64 kg. Optimal body parameters are supported by a special low-calorie diet:

For breakfast you need to eat nutritious foods and dishes. In the first half of the day, ballerinas eat foods high in carbohydrates - oatmeal, buckwheat, rice porridge, fruits and vegetables, whole grain rye bread . This provides the body with energy.
For lunch you only need to eat soup. Other dishes and products are prohibited.
Usual food portions are halved.
To ensure that food is well digested and absorbed, ballerinas do not mix different types of proteins. Meat, fish, cheese and eggs are eaten as separate meals.
The diet should include low-fat fermented milk products: cheese, yogurt, milk.
It is important to supply the body with unsaturated fatty acids, the source of which is olive oil and sea fish.
Meals are split, dancers eat 6 times a day.
All products, especially fruits and vegetables, must be fresh - they contain a maximum of vitamins, minerals, and active substances.
Ballerinas drink 1.5-2 liters of clean water.

Doctors' opinion

Before you start following any diet, you need to evaluate not only the potential effects, but also the health risks. Reviews from doctors will help you with this.

Contraindications

No matter how strong your desire to lose weight, you need to take care of your health first. Consider six main contraindications to the diet.

Childhood and adolescence. For a developing organism, strict dietary restrictions are unacceptable. Even for young students of ballet schools, a gentle nutritious diet is formed.
Pregnancy and lactation. Both mother and baby need a full range of vitamins, minerals and nutrients.
Gastrointestinal diseases. Severe food restriction will lead to discomfort and abdominal pain due to exacerbation of chronic problems.
Nervous disorders. Giving up your favorite food will further unbalance the nervous system.
Weakened immunity. Not eating nutritious foods will make you even more vulnerable to infectious diseases. Also, the diet will slow down the process of rehabilitation after illness.
Endocrine and hormonal diseases. As a rule, such problems require proper nutrition or a special diet prescribed by a doctor. Unauthorized restriction of the diet will lead to even greater imbalance.

Cautions

Doctors are skeptical about fashionable diets, because they are aimed exclusively at rapid weight loss, and not at normalizing the functioning of body systems. Therefore, it is fair to listen not only to the positive experience of ballerinas, but also to the warnings of doctors. Three significant points can be highlighted.

Lack of fiber. The diet is low in plant foods and grains. Due to a lack of dietary fiber, digestive problems may occur. The most common stool disorders.
Few vitamins. A side effect of the diet is a weakening of the body’s protective barriers and disruption of the functioning of internal organs. Ladies also need to know that a poor diet is the cause of hair loss, brittle nails and skin dehydration.
The “wrong” weight comes off. To replenish energy deficiency, the body always uses a simpler and more accessible source. Muscle fibers break down much faster than fat tissue. Therefore, low-calorie diets lead to sagging and weak muscles. And the fat remains in place for a long time.

Having studied the reviews about the diet of ballerinas, it becomes clear that it is really effective, but will not turn the average woman into a fragile prima. Ballet is an art that people come to from childhood. Little girls are taught a culture of nutrition and intense training. It is in this mode that their body lives, grows and develops for many years. No diet can turn a curvaceous girl into a miniature skinny woman with strong and developed muscles. But this is a good start for further transformations.

Ballerina diet for weight loss

The above describes how dancers eat to maintain weight. If girls and women want to lose weight, their diet becomes even more restrictive. The nutritional principles and dietary menu of ballerinas can be used in everyday life, but you need to adjust the portion size to take into account the required daily caloric intake. With a sedentary lifestyle, the energy value of food should fully cover the basic needs of the body. If you are very physically active, eat a little more.

Rules and general recommendations

The diet of ballerinas is low-calorie, so it is better to plan it for a weekend or vacation. The detox event is carried out according to the following rules:

Make a menu in advance and buy the necessary products. Make preparations so you can spend less time at the stove.
When choosing fasting days, make sure that your body tolerates the components of the diet normally.
Drink plenty of still mineral water. It accelerates the removal of toxins and impurities, fills cells with moisture and improves skin condition.
If you feel weak and dizzy during the diet, eat some sweet natural product: an orange, a cube of dark chocolate, drink a cup of sweet black tea . Your glucose level will return to normal and your body will feel better. Then continue eating as planned. If the situation repeats, expand your diet by adding products from the permitted list.

Girls on a diet should not strictly limit themselves in food. A growing body quickly burns accumulated fats, so a child can only exclude sweets, bread, fried and fatty foods, and carbonated drinks . If you want to apply the ballerina diet in everyday life, do not forget about training - strength and cardio exercises, swimming, cycling will quickly tighten your figure.

How much weight can you lose?

In 4 days of the diet you can actually lose up to 4 kg. Weight loss is carried out mainly due to water and toxins, a little fat is lost. Weight loss that lasts a week brings better results - minus 5-7 kg. The body begins to actively consume fat reserves, but if the daily caloric intake is too low, the body takes energy from the muscles - they are easier to break down . You should not severely restrict yourself in calories for a long time. A diet lasting 14 days (this is the maximum recommended period) helps to get rid of 7-10 kg. It will be easier to endure because the diet is nourishing and varied.

Contraindications

Such a strict diet is prohibited to the following groups:

Pregnant and lactating;
People under 20 and over 50 years old;
Suffering from heart and vascular diseases;
Persons with a lack of physical activity;
Workers of heavy industries, including stone mining, wood processing;
Those undergoing rehabilitation after a protracted illness or complex surgery;
Athletes preparing for competitions;

Remember that good health is more important than many things. This is why you should consult a personal nutritionist before using the weight loss diet. Only a responsible approach will allow you to unlock the potential of your diet without harm to your health.