The content of the article
Being a ballerina is hard work. To easily flutter around the stage, the dancers exhaust themselves with hours of training and, of course, deny themselves many gastronomic pleasures. On the one hand, the ballerina must be slim and fragile. On the other hand, she must have powerful and strong muscles to perform complex parts. Thus, nutrition should be light enough so that adipose tissue does not form, but nutritious enough that the muscles are strong and the body is hardy.
Ballerinas diet: 8 principles
The diet of ballerinas for weight loss is not only a balanced diet, but also a set of strict rules that must be followed in nutrition. The system is based on eight principles.
- Maintain Water Balance. At least 1.5 liters of pure water should be drunk per day, not counting other drinks.
- Give up salt. This flavor retains fluid in the body. If you cannot force yourself to eat fresh food, supplement the recipes with soy sauce.
- Do not combine proteins. At one meal it is permissible to eat either fish, or meat, or eggs, or dairy products. But do not combine them. This will be too much of a burden for the digestive system.
- Eat a little bit. Ideally, the usual servings should be halved. But this does not mean that you need to starve. Just in addition to three standard meals, a few snacks will be added.
- Eat balanced. And proteins, and fats, and carbohydrates - everything should be present in the daily diet.
- Drink right. Do not drink liquid immediately before or immediately after a meal. A half-hour interval must be maintained between meals and fluids.
- Do not jam first courses. Soup is an independent dish that perfectly stimulates digestion.
- Do sports. Without physical exertion, you cannot achieve a beautiful figure. The exercises for the legs are especially important, because fat is the last thing to leave this part of the body.
Menu Options
Do not think that ballerinas are starving. To withstand daily many hours of training, the body needs energy. Therefore, dancers eat fully, balanced, but without frills. But even with titanic physical loads, there is a risk of gaining extra pounds and giving way to a more slender competitor. A tighter diet of the ballerinas diet will help to quickly return to shape.
Minus 4 kg in 4 days
If a week before an important event, and you find that you do not fit in your favorite dress, refer to the experience of ballerinas. An express diet will help you lose up to 4-5 kg in a matter of days. In fact, this is an alternation of contrasting fasting days. The table shows two popular menu options for 4 days.
Table - Four Day Diet Options
| Day | Option 1 | Option 2 |
|---|---|---|
| 1 | - 2 liters of tomato juice; - 4 brown bread rusks | - 200 g of boiled rice; - 1 liter of tomato juice |
| 2 | - 1.5 liters of low-fat milk; - 4 brown bread rusks | - 2 liters of low-fat kefir |
| 3 | - 3 cups of chicken stock; - 500 g of boiled chicken; - 2 tablespoons of boiled rice; - grated carrots | - 500 g of boiled chicken |
| 4 | - 1.5 liters of mineral water without gas or low-fat kefir | - Hard cheese (in unlimited quantities); - 1 liter of red wine |
Minus 7 kg per week
The more extra pounds you want to lose, the longer the diet should be. In a diet designed for 7 days, only the first two days will be unloading. From the third day, the menu becomes more nutritious so that the body has energy for exercise. The table provides a detailed menu.
Table - Sample diet menu for ballerinas for a week
| Day | Breakfast | Snack | Dinner | Snack | Dinner |
|---|---|---|---|---|---|
| 1 | - A glass of tomato juice | - A glass of any fruit juice; - half a glass of natural yogurt | - 2 glasses of tomato juice; | - A glass of vegetable stock | - A glass of tomato juice |
| 2 | - A glass of low-fat kefir | - 2 glasses of kefir; | - A glass of low-fat kefir | ||
| 3 | - 50 g of cottage cheese; - a handful of berries; - plate of hard cheese | - 150 g of boiled fish; - 100 g of boiled rice | - 100 g of vegetable stew; - 100 g of vegetable salad |
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| 4 | - 150 g of oatmeal on the water | - 150 g of vegetable stew; - 100 g shredded cabbage | - 150 g of boiled chicken; - 100 g buckwheat porridge |
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| 5 | - 50 g of cottage cheese; - a handful of berries | - 150 g of boiled fish; - 100 g of vegetable salad | - 200 g steamed vegetables assortment | ||
| 6 | - 150 g of oatmeal in the water; - a handful of berries | - 200 g steamed vegetables assortment | - 150 g of boiled fish; - 100 g of vegetable salad |
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| 7 | - 100 g of cottage cheese | - 100 g of stewed chicken; - 100 g of buckwheat porridge; - 100 g of vegetable salad | - 200 g steamed vegetables assortment |
Minus 9 kg in 10 days
Using the diet of ballet dancers, you can lose up to 9 kg in ten days. Such a hard diet is not withstand all. As a rule, the first three to four days are considered critical. If after them your “second wind” does not open, if the feeling of hunger intensifies and your health worsens, leave this venture and gradually return to a normal diet. From the table you can choose any option you like.
Table - Menu options for a ballerina diet for 10 days
| Options | Breakfast | First snack | Dinner | Second snack | Dinner |
|---|---|---|---|---|---|
| 1 | - 200 g of oatmeal in the water; | - 100 g of millet soup | - A glass of natural yogurt | - Fish cutlet; - cucumber; - a tomato |
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| 2 | - 150 g of buckwheat cereal in milk | - banana | - 100 g of buckwheat porridge; - 100 g chicken gravy | - 2 apples | - 150 g of stewed zucchini; - mashed apple and carrot |
| 3 | - 2 egg omelet | - Grated carrots; - a glass of low-fat kefir | - 100 g of boiled rice; - 150 g of boiled chicken | - A glass of tomato juice | - 100 g low-fat cottage cheese; - a handful of dried fruits; - plate of hard cheese |
| 4 | - Plate of hard cheese; - a handful of nuts | - 50 g of cottage cheese; - a teaspoon of honey | - 100 g of vegetable soup | - 150 g of fruit salad | - 150 g of boiled fish; - 100 g of boiled rice |
| 5 | - 2 soft-boiled eggs; - 2 bran bread | - 100 g of vegetable salad | - A glass of fish stock | - Stale black bread; - a teaspoon of honey | - 200 g of chicken stewed with vegetables; - bran bread |
Maya Plisetskaya Power System
The diet of the ballerina Maya Plisetskaya is simple - eat less and exercise more.As Maya Mikhailovna herself said, she never went on diets, but simply fell out of love with harmful foods. The famous dancer completely excluded sweets, pastries, sausages, refined and smoked products from the diet. For those who are overweight, the ballerina recommended a tough diet for quick weight loss.
Prohibited Products ...
Depending on the extent of the problem, this may be a three-day diet for ballerinas or a two-week dietary restriction. The more excess weight and the less you move, the longer you have to wait for the results. The main restrictions for supporters of the famous ballerina's nutrition system are collected in the table of banned products.
Table - What should not be consumed and why
| Products | Explanation |
|---|---|
| - meat; - milk; - eggs | - It is difficult to absorb by the body; - if physical activity is present, proteins will affect the growth of muscle tissue, which does not contribute to weight loss |
| - coffee; - chocolate | - Forcing muscle fibers to accumulate fluid; - violate the water-salt balance; - provoke swelling |
| - Sweets; - sauces; - fatty foods; - fried foods | - Sources of simple carbohydrates - the "building material" for fatty tissue; - increase blood cholesterol |
- eggplant; - tomatoes | - hard to digest; - can provoke increased gas formation |
- nuts | - Characterized by high sugar content; - quickly transform into fat |
| - Salt: - spices | - Prevent the removal of excess fluid from the body |
... and permitted
The following table will tell you what you can include in the diet. Of course, you can’t fry or salt these products.
Table - Approved Products
| Group | Products | Cooking recommendations |
|---|---|---|
| Low-fat fish | - trout; - hake; - pollock; - cod; - limonella | Boil or steam |
| Vegetables | - Broccoli; - color - cabbage; - spinach; - salad | Cook, stew, bake or eat raw |
| Cereals and beans | - Oatmeal; - brown rice; - barley; - lentils | Boil without salt, can be flavored with lemon juice |
The opinion of doctors
Before you start to adhere to any diet, you need to evaluate not only the potential effect, but also the health risks. This will help you reviews of doctors.
Contraindications
No matter how strong your desire to lose weight, first of all you need to take care of your health. Consider the six main contraindications to diet.
- Children and adolescence. For a developing organism, severe dietary restrictions are unacceptable. Even for young pupils of ballet schools, a sparing nutritious diet is formed.
- Pregnancy and lactation. Both mother and baby need a full range of vitamins, minerals and nutrients.
- Gastrointestinal diseases. A severe restriction in food will lead to discomfort and abdominal pain due to exacerbation of chronic problems.
- Nervous Disorders. Refusing your favorite food will unbalance the nervous system even more.
- Weakened immunity. Refusing nutritious food 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 good nutrition or a special diet prescribed by a doctor. Unauthorized restriction of the diet will lead to even greater imbalance.
Warnings
Doctors are skeptical of 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 essential points can be distinguished.
- Fiber deficiency. There are few plant foods and cereals in the diet. Due to a lack of dietary fiber, digestive problems can occur. The most common stool disorders.
- Few vitamins. A side effect of the diet is the 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 dehydration of the skin.
- The “wrong” weight leaves. To fill the energy deficit, the body always uses a simpler and more affordable source. Muscle fibers break down much faster than adipose tissue. Therefore, low-calorie diets lead to sagging and muscle weakness. And the fat remains in place for a long time.
After studying 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 comes from childhood. Young girls are instilled with a culture of nutrition and intense training. It is in this mode that their body lives, grows and develops for many years. Not a single diet can turn a girl with curvaceous forms into a miniature skinny girl with strong and developed muscles. But this is a good start for further transformations.
Reviews: "This diet is enough"
I constantly adhere to such a diet, my lifestyle is almost like that of a ballerina, you have to be super active all daylight hours, my business depends on my physical stamina, so I often, but little by little, without overloading my stomach, weigh 42 kg with a height of 160 cm, I like my appearance and I don’t want to change it, therefore I eat proteins and carbohydrates for breakfast and in the evening, and during the course I eat almost everything raw, I drink water, I have enough of this diet, because in the total amount it turns out quite a lot - I chew I basically all day. But I don’t have the concept of a “full meal” as such - just snacks throughout the day.
Irina, http://aranetta.ru/diets/balerin.html
I myself came to this diet, and then only read about it and found out that it was called the “ballerina diet”. It just turned out to eat right in small portions, as this diet suggests. I also started my morning with a drink made from ginger and garlic. In the afternoon I devoted an hour to physical activity. I taught myself to drink a lot of water - I bought several packs of water so that I was always at hand. The main thing is, after completing the diet, and continue to follow its basic principles. I managed to throw 4.5 kilograms in the first week. Now I do not follow this diet strictly, but weight continues to decline.
Olga Kurs, http://evehealth.ru/dieta-balerin-sekrety-strojjnosti-tancovschits-baleta/
It’s better not to use the ballerinas’s diet but the loads of the ballerinas))) the figure will be class and there will be no time to eat, and if there is much and will not want to))) from my own experience I will say the diet is temporary, they are all effective, but you won’t sit on it all life, you need and easier to review your diet and correct it and not look for another diet that will give results for a while. Good luck to you.
Nadi 23, https://sovet.kidstaff.com.ua/question-14305
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