Khodchenkova’s diet: how Svetlana lost weight, menu for every day, for a week

The actress lost more than 20 kg, which attracted the attention of fans. The secret of Svetlana Khodchenkova’s diet was not revealed for a long time. But in one interview, she shared with fans the secret of success. According to the actress, she had a very powerful motivation - a new role.

The weight loss method is quite tough. The main rules of the actress’s diet were:

Complete exclusion of high-calorie foods and dishes from the diet. This includes sweets, pastries, white bread, cereals, potatoes in any form.
You should also forget about canned food and marinades.
The menu was based on vegetables and fruits, sometimes seafood, lean meat and fish.
You should eat in small portions that fit in a cup. But it’s worth eating more often, that is, about 7-8 times a day.
You need to drink as much as possible, and plain water without gas.
To lose weight you need an active lifestyle. Only a calorie deficit forces the body to expend its own resources.

According to nutritionists, this method of losing weight is completely balanced, as it provides the body with vitamins, minerals, building material in the form of protein and the energy of complex carbohydrates.

Products for Svetlana Khodchenkova’s diet:

Fruits, such as apples, citrus fruits, bananas, kiwis, except grapes.
Any vegetables except potatoes.
Low fat dairy products. Yogurts should be chosen natural, without sugar or artificial additives.
Seafood and different types of fish.
Lean, lean poultry, veal, turkey, rabbit.
Chicken eggs boiled, fried, but without oil.
Various greens, for example, herbs, spinach, parsley, cilantro, arugula.
A piece of dark chocolate without sugar.

Products according to Khodchenkova's diet
During the day you need to drink at least 1.5-2 liters . Even when you don't feel like drinking, you need to take a couple of sips. Thirst can often masquerade as hunger. Therefore, instead of snacking on chocolate, it is better to drink a glass of still water.

An approximate menu for every day for Khodchenkova’s diet could be as follows:

Breakfast	A glass of milk or low-fat kefir with a spoon of honey. Plus you can eat a piece of whole grain and bran bread.
Lunch	Lean chicken with vegetables. For dessert, a handful of dried fruits.
Dinner	Protein foods, such as meat or fish. Garnish with stewed vegetables or salad.
Snack	Fruit or a handful of nuts.
Dinner	Protein again. It is better to take a milkshake with fruit or a fermented milk drink.

You can stick to this diet for almost a couple of weeks. During this time it is possible to lose up to 5-7 kg.

The menu for a week on Svetlana Khodchenkova’s diet includes the following:

The actress does not eat much in the morning. It warms up the stomach with fermented milk drinks.
The second breakfast can be quite dense. In the morning, the body needs to be given energy, that is, carbohydrates (vegetables and fruits), as well as building material - protein. Lean meat, seafood, and eggs will be used for this.
Lunch is one of the main meals. They eat meat dishes, fish, and vegetable broths.
The second snack should be light. A smoothie or fruit salad will do.
For dinner you should also choose dishes that are easy for the body. Therefore, it is better to drink a fermented milk drink or eat steamed lean cutlets with vegetables.

During the day you can drink grain coffee, green or black tea without sugar, herbal infusions, unsweetened fruit drinks, compotes and jelly.

Drinks according to Khodchenkova’s diet

An important component is playing sports . Svetlana Khodchenkova studied in a ballet studio during preparation for filming. But any type of activity will do. It is important to choose exactly what brings pleasure and joy. A person can go to the gym, do Pilates, go dancing, just do cardio exercises, and so on.

The most important thing is to practice regularly . It's also important to eat right before and after your workout. You need to eat at least a couple of hours before and after class.

The method does not allow you to lose weight too quickly. In a week you will be able to lose no more than 3-5 kg.

Read more in our article about Khodchenkova’s diet.

How Svetlana Khodchenkova lost weight

Actors need to carefully monitor their appearance. In addition, they often have to change it radically. A striking example is the famous actress Svetlana Khodchenkova. In the film “Bless the Woman,” she appears in the image of a typical Russian beauty with curves. And after a short time in another film - a thin and fragile ballerina.

Immediately the public became interested in how she did it. Indeed, as a result, the actress lost more than 20 kg.

The secret of Khodchenkova’s diet was not revealed for a long time. But in one interview, Svetlana shared with fans the secret of her success. First of all, according to Khodchenkova, she had a very powerful motivation. She needed to prepare for a new role. In general, the goal of losing weight is the main key to success. Without motivation, you will not be able to achieve the desired result.

We recommend reading the article about Akhtarova’s diet. From it you will learn about the features of Svetlana Akhtarova’s weight loss, recommended menu and results. And here is more information about Irina Pegova’s diet.

If a person really wants to find a new shape, then we can already talk about a diet. Svetlana Khodchenkova’s weight loss method is quite tough. The main rules of the actress’s diet were:

Complete exclusion of high-calorie foods and dishes from the diet. This includes sweets, pastries, white bread, cereals, potatoes in any form.
You should also forget about canned food and marinades.
The basis of Khodchenkova’s diet menu was vegetables and fruits, as well as sometimes seafood, lean meat and fish.
You should eat in small portions that fit in a cup. But you need to eat more often, that is, about 7-8 times a day.
You need to drink as much as possible, and plain water without gas.
To lose weight you need an active lifestyle. Only a calorie deficit forces the body to expend its own resources.

As a result, the combination of all factors allowed the actress to achieve impressive results. In fact, her diet is not something unique or special. Anyone can repeat her success with enough motivation and regular practice.

Expert opinion

Yulia Mikhailova

Nutrition expert

According to nutritionists, this method of losing weight is completely balanced, as it provides the body with vitamins, minerals, building material in the form of protein and the energy of complex carbohydrates.

What is the basis of the diet?

Each diet has general rules. You won't learn anything supernatural now. You'll even be surprised how simple it is. So, three principles of the diet of the famous actress: frequent meals, low-calorie diet, physical activity.

Frequent meals

The longer you go between meals, the hungrier you become and the more likely you are to overeat. And, of course, you come across something very fatty, harmful and deposited on our beautiful thighs and bellies. Therefore, the actress’s diet involves frequent (naturally, optimally small) meals – 6-8 times a day. This not only helps you always stay full, but also speeds up your metabolism and helps with better absorption of food. And in general it is useful for the gastrointestinal tract.

Low calorie food

You won't lose weight by eating fried, fatty and sweet foods. Favorite buns and sweets will have to be excluded. And this is not easy. But the image of a charming thinner woman is an excellent motivator. Svetlana Khodchenkova’s diet involves completely proper nutrition: food should be boiled or steamed, or raw; The menu is dominated by fruits, vegetables, berries, lean chicken and fish, various cereals, smoothies, green tea, and low-fat dairy products. Be sure to maintain water balance - 2-2.5 liters per day.

Regular and systematic physical activity

The role of a ballerina looming ahead of the actress forced her to spend a lot of time at the ballet barre and in the hall. This worked to Svetlana’s advantage. Another proof that it is not easy to lose weight without physical activity. More precisely, to lose weight beautifully. Without sagging skin, wrinkles that appear out of nowhere, the disappearance of beautiful feminine contours and shapes. Now thin, Svetlana Khodchenkova continues to keep herself in good physical shape - she practices Thai boxing.

Exercise is essential for weight loss to improve lung function, circulation, digestion, detoxification, mental alertness and muscle tone. Being active improves our mood, increases our energy, and makes us look and feel younger. Perform some types of exercise for 30 minutes daily, add strength, push-ups. Use any free time to your advantage: an active walk with the dog, exercise while making tea, a 15-minute break from work, exercise on the mat while your favorite show is on TV.

Products for Khodchenkova’s diet

The list of products is non-exotic. Everything can be found in regular stores. Moreover, all this is familiar to the average person. To lose weight, Svetlana Khodchenkova’s diet included the following products:

Fruits, such as apples, citrus fruits, bananas, kiwis, except grapes.
Any vegetables except potatoes, as they contain a lot of starch. This substance has the same properties as sugar.
Low fat dairy products. Yogurts should be chosen natural, without sugar or artificial additives.
Seafood and different types of fish.
Lean, lean poultry, veal, turkey, rabbit.
Boiled chicken eggs, or fried, but without oil.
Various greens, for example, herbs, spinach, parsley, cilantro, arugula.
A piece of dark chocolate without sugar.

The result of Khodchenkova’s diet
During the day you need to drink at least 1.5-2 liters. Even when you don't feel like drinking, you need to take a couple of sips. Thirst can often masquerade as hunger. Therefore, instead of snacking on chocolate, it is better to drink a glass of still water.

How much did Khodchenkova manage to lose: facts in numbers

Svetlana Khodchenkova's weight loss attracted everyone's attention. Many remember the actress from her first role, and therefore are surprised at such dramatic changes. They affected primarily the diet, and then affected their appearance. The actress's career started with 74 kg, which is not excessive according to medical standards. However, all kilograms are perfectly reflected by the camera, which visually adds additional weight.

Following the dietary nutrition program, the eminent young lady managed to lose 20 kg of excess weight! This is a decent indicator, which certain rules and requirements for oneself helped to achieve. The process was stimulated by the need to act as a ballerina. Svetlana understood that she needed fragility and lightness, which were unavailable with a weight of 74 kg.

Menu for every day, for a week

Each person can adapt the menu to suit themselves. It all depends on personal preferences and habits. An approximate menu for every day for Svetlana Khodchenkova’s diet could be as follows:

In the morning for breakfast, she drinks a glass of milk or low-fat kefir and a spoonful of honey. Plus you can eat a piece of whole grain and bran bread.
The second breakfast consists of lean chicken with vegetables. For dessert, you can take a handful of dried fruits.
You should have lunch with protein foods, such as meat or fish. Garnish with stewed vegetables or salad.
You can snack on fruit or a handful of nuts.
For dinner, proteins are again better: a milkshake with fruit, a fermented milk drink.

You can stick to this diet for a couple of weeks. During this time it is possible to lose up to 5-7 kg.

Thus, the menu for a week on Svetlana Khodchenkova’s diet includes the following points:

The actress doesn't eat much early in the morning. It warms up the stomach with fermented milk drinks.
The second breakfast can be quite dense. In the morning, the body needs to be given energy, that is, carbohydrates (vegetables and fruits), as well as the building material protein. Lean meat, seafood, and eggs will be used for this.
Lunch is one of the main meals. To survive until the evening, they eat meat dishes, fish, and vegetable broths.
The second snack should be light. Therefore, a smoothie or fruit salad is suitable.
For dinner you should also choose dishes that are easy for the body. Therefore, it is better to drink a fermented milk drink or eat steamed lean cutlets with vegetables.

During the day on Khodchenkova’s diet, in addition to water, you can drink grain coffee, green or black tea without sugar, herbal decoctions, unsweetened fruit drinks, compotes and jelly.

Basic rules and principles of the Khodchenkova diet

Finding out how Svetlana Khodchenkova lost weight, admirers of talent find information in which the actress willingly shares her secrets. She admits that there are a number of important rules, requirements, standards that will have to be followed in the pursuit of a beautiful figure and beauty. The main requirements include the following:

Fractional meals, when you need to eat a small amount of food at one time.
Increase the number of meals to 5-6 per day, and the portions should not be too large.
Place your bet on fresh berries, fruits, and vegetables. There should be the most of them on the menu - up to 60% of the total volume eaten. Together with greens, root vegetables, and other plant foods, the total volume grows to 70–80%. And only the remaining 20–30% should be given to fish and meat.

Nutritionists advise squeezing one serving into a small bowl. To understand which cookware to choose, you should estimate the volume. It is suggested to consume food that can fit in two palms per meal.

Low-fat varieties of meat, fish, and milk should be used for cooking. It is not recommended to use a large amount of vegetable oil - only a few drops.

Oil of animal origin is prohibited.

Required volume of liquid. Svetlana Khodchenkova recommends drinking at least 2 liters of pure water a day on a diet without the use of gas, sweeteners, preservatives and flavors.

There is no point in denying yourself sweets. Preference should be given to healthy dried fruits and nuts, but you should eat such delicacies a little (a small handful) and not every day. If you eat chocolate, then choose black - the proportion of cocoa in it should not be lower than 70%.

It is better to eat sweets in the first half of the day; you should not burden your body in the evening or in the afternoon, when it is less likely to burn everything you eat.

Drink 150 ml of water every hour. Do the same in 30 minutes. before meals. This will reduce your appetite and eat in moderation without overeating. You should not wash down your food; even tea should be consumed no earlier than 1.5 hours after eating.
Use a specific heat treatment. Frying food is strictly prohibited. This is a harsh process that deprives foods of vitamins and minerals, and at the same time makes dishes high in calories and unsuitable for proper nutrition. The best processing methods are baking, boiling, steaming, stewing or grilling without oils. It is ideal if some products enter the body without pre-treatment (but only those that do not require mandatory heat treatment, such as fish and meat).

Khodchenkova’s diet is not only a proper diet. This is also the need for constant physical activity. The weight loss program is not radical and hungry, and therefore even with active sports a person is not at risk of overwork or exhaustion.

Physical exercise

An important component is playing sports. Svetlana Khodchenkova studied in a ballet studio during preparation for filming. But any type of activity will do. It is important to choose your sport, exactly what brings you pleasure and joy. A person can go to the gym, do Pilates, go dancing, just give the body cardio exercise, and so on.

The most important thing is to practice regularly. It's also important to eat right before and after your workout. You need to eat at least a couple of hours before and after class. Otherwise, the entire training will be aimed at processing the incoming energy, and not at using up your own reserves.

Physical exercise

The actress admits that the key to her slimness is constant work on herself. The girl practices Thai boxing for three hours every day. In one such workout, she burns up to 900 calories. Also in one of the interviews, Svetlana admitted that in order to get the role of a ballerina in a movie, she began to do stretching (special exercises aimed at stretching the muscles). Classes took up most of my time. The actress even abandoned many filming sessions for a while. However, it was worth it. A month later, Svetlana Khodchenkova, who had lost weight, came out and amazed fans with her ideal figure.

Features of choosing a food basket on Svetlana Khodchenkova’s diet

To understand how Khodchenkova lost weight, just look at the set of products that the actress pampered herself with. It is quite limited, since the diet itself is aimed at using mostly plant foods, fruits and greens. The minimum share went to proteins, and there was even less fat in the program.

Using low-fat, unsweetened, low-calorie foods in the diet is the basis of Khodchenkova’s diet. The actress paid close attention to her menu, eliminating all harmful components from it.

The diet of the actress is based on:

Vegetables are very diverse. Exceptions or quantity restrictions include all starch-containing foods (potatoes, beets, carrots). They can be cooked in various ways (except frying) or eaten raw.
Dairy products - this can be low-fat kefir, cottage cheese, you can use unsweetened yogurt with berries or pieces of fruit.
Meat and fish - it is important that they are not fatty. You can use beef, veal, chicken, turkey, rabbit, and poultry in your diet.
Eggs – in very moderate quantities. At the beginning of the diet program, it is recommended to use only the white and eat the yolk much less often.

The secret is that the yolk contains the lion's share of fat. That's a lot of calories.

Fruits and dried fruits are the ones most often used as an effective alternative to sweet foods. The ingredients used may include dark chocolate (but bitter and without the addition of palm oil), and nuts.

Cereal products - bread is used in minimal quantities, as well as small pieces of rye bread. Other products containing grains and cereals are not included in the diet, including cereals, pasta, etc.

You should drink plenty of water; you can add diluted juices, unsweetened and milk-free tea or coffee drinks to your diet. Over time, on Khodchenkova’s diet, you may find that you no longer crave sweets too much. Restrictions do their job - they change eating habits and allow you to lose weight.

Among the prohibitions are too fatty dishes, all flour and confectionery products, smoked meats, marinades, pickles, and too sour foods. Products with a high starch content are also prohibited. This includes cookies and potatoes in any form, bananas and corn, pasta (those made from durum wheat are also prohibited).

You should exclude all fast foods, goodies and alcoholic drinks, including those with low alcohol content, from your diet.

The degree of effectiveness of Khodchenkova’s nutritional methods

The nutritional principle developed by Svetlana is highly effective with optimal nutritional value. The system works because calories earned in total during the day are destroyed during intense training or any other physical activity.

The harmonious functioning of the gastrointestinal tract is ensured by the fact that meals are divided into 6 - 8 times; in addition, this principle helps reduce appetite, because the body constantly receives a small, but rich in vitamins and nutrients.

There is no feeling of starvation, because... The components of the diet are very diverse. It will not be difficult for a woman to follow the method if she is not a fan of pies and baked goods. In just over a month, you can lose up to 15 kg of weight if you completely follow your diet and don’t forget about sports, but it’s better to lose weight gradually, without endangering your health.