“Don’t eat” - everything you need for excellent weight loss results: Maya Plisetskaya’s diet

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Prima ballerina of the Bolshoi Theater, queen of Russian ballet, the graceful Maya Plisetskaya always looked stunning, delighting her fans with her chiseled figure. The secret of the ballerina’s slimness was hidden not only in daily and intensive rehearsals, but also in a strict diet, which Maya Mikhailovna periodically resorted to when she needed to lose excess weight, especially before important performances. Maya Plisetskaya’s diet was popularly called “Don’t Eat,” because of the ballerina’s remark to a French journalist’s question about her slimness: “I’m sitting without eating!”

The essence and principles of the diet

The essence of the diet is an almost complete rejection of animal protein. The diet allows you to get protein from lean fish only once a week. Other products based on pure protein are strictly prohibited from being used in any form. In order not to injure the body with a complete lack of protein food, the diet includes the consumption of spinach, lentils, asparagus and others.

You may be interested in an article about a protein diet for 14 days that will help you get rid of extra pounds without feeling hungry.

The diet of ballerina Maya Plisetskaya requires adherence to several basic principles, without which its effectiveness will not be observed. They are as follows:

• You can't overeat. The number of calories consumed should be less than their expenditure;
• Portions need to be divided. The prepared food should be divided into small portions in a saucer, which will be consumed 5-6 times during the day;
• If your weight increases, you need to forget about foods such as sugar and fast carbohydrates forever;
• Frequent and small meals;
• It is allowed to repeat the diet only 3-4 times a year;
• Products that contain protein are consumed once a week in one form;
• You cannot combine cottage cheese, meat or fish together.

Plisetskaya’s diet gives shocking results for those losing weight who approach their body correctly, pay attention to the internal signals of the body, and can stop eating in time. If you follow all the rules, then in the first week of the diet you can lose up to 6 kg.

Rules for effective weight loss

In addition to the first basic rule - “don’t eat”, Maya Plisetskaya’s diet also implies the second - to play sports. The main feature of this technique, as Maya herself emphasizes, is its combination with physical activity. According to the ballerina, not a single diet aimed at getting rid of subcutaneous fat is effective without regular exercise.

Another distinctive quality of the technique is an unlimited number of meals with limited portions. During the diet, you will have to give up any vegetables with the presence of starch, sweet fruits and spices, not to mention the fact that the method prohibits the consumption of flour products, fatty, salty and highly fried foods, coffee, sugar, salt and, of course, any alcoholic drinks.

In other words, Maya Plisetskaya’s diet menu is suitable only for completely healthy people who do not complain of gastrointestinal problems or any chronic diseases. If you still want to use the method, it is recommended to consult with a nutritionist who will help you develop an individual menu based on the characteristics of your body.

Basic rules of the famous diet from Maya Plisetskaya:

1. Cut portions by half - no more and no less. The essence of the first postulate is that the food you eat helps replenish energy and vitamin levels, but in no case overloads the body. According to the ballerina, the amount of food should be reduced until it simply satisfies the feeling of hunger.
2. Exercise regularly. Another key to maintaining an attractive appearance and slim figure is constant physical activity. Of course, it is not at all necessary to perform exercises designed for ballet dancers, but regular morning jogging or exercises for all muscle groups should not be neglected.
3. Eat small meals. In order not to feel hungry throughout the day, you should divide your meals into 4-5 times. Then you can not only feel energetic all day long, but also eat a balanced diet.
4. Drink a glass of water before every meal. This helps to activate digestive processes, as well as distribute incoming food with maximum benefit without the formation of subcutaneous fat.

As for snacks, they are allowed and even preferred, but they should include eating only sour fruits and berries. During the day, you are allowed to drink black, green or herbal tea, fruit juices (again, only sour ones), rice water, lean vegetable broth, as well as still mineral water.

Despite the fact that there are practically no restrictions and contraindications, experts do not recommend sticking to the rules and menu of the Plisetskaya diet for more than two weeks.

Unprepared women, as well as those who want to try the technique for the first time, are recommended to consult a nutritionist. It should also be remembered that any strict diet presupposes the body’s preparedness; in any other case, a breakdown follows (and, accordingly, a decrease in effectiveness).

Pros and cons of the diet

There are many advantages of Maya Plisetskaya’s diet, but they are discovered only by those losing weight who cope with all the rules of the diet, without allowing themselves too much. Note:

• No harmful products;
• Saturation of the body with the necessary vitamins and components;
• Available menu;
• Removing harmful toxins through weight loss;
• Ability to lose up to 10 kg of body weight;
• The diet is easily tolerated at any adult age;
• Lots of “allowed” products.

But there are also disadvantages of the diet that you also need to know about.

• Frequent feeling of hunger;
• Refusal of favorite foods;
• Loss of mood due to hunger;
• Low calorie diet.

It was not for nothing that Maya Plisetskaya introduced such dietary restrictions, because the main goal is to lose weight and not harm your health. Her technique fully achieves the goal, so those losing weight get quick results and do not destroy their health. And the desire to eat the forbidden delicacy again disappears immediately after the first noticeable results.

Plisetskaya diet menu: precautions

This diet must be followed for two weeks. Breakfast - oatmeal, vegetable soup with stewed vegetables for lunch and cheese with vegetable salad for dinner. Snacks – cucumbers and cabbage. Many people ask the following question: will such a diet harm ordinary people who do not engage in heavy physical labor every day? After all, according to nutritionists, with severe calorie restriction, metabolism begins to decrease, and besides, all express diets lead to the loss of muscle, not fat. Plus, losing pounds quickly causes sagging skin, so you'll have to exercise. In the absence of carbohydrates and proteins, the body is in a state close to surplus. However, even with relatively tolerable tolerance, a person, without consuming sweets, experiences anger and irritability, and is in a stressful state. Therefore, you have to choose: either lose weight gradually, month by month, or get faster results, but pay a high price for it.

Menu table

Orange.

Day of the week	Eating	Menu
Monday	Breakfast	Oatmeal on water, fruit
	2 breakfast
	Dinner	Vegetable broth with salad.
	Afternoon snack	Fresh juice.
	Dinner	Boiled rice with fish.
Tuesday	Breakfast	Buckwheat with mopidor.
	2 breakfast	Tomato juice.
	Dinner	Pasta soup.
	Afternoon snack	Carrot.
	Dinner	Vegetable salad, herbal tea.
Wednesday	Breakfast	Vegetable stew, fruit.
	2 breakfast	Apple
	Dinner	Vegetarian soup, tea.
	Afternoon snack	Natural juice.
	Dinner	Pearl barley.
Thursday	Breakfast	Any porridge with water and banana.
	2 breakfast	Vegetable salad.
	Dinner	Buckwheat soup with vegetables.
	Afternoon snack	A handful of berries, tea.
	Dinner	Rice with mushrooms.
Friday	Breakfast	Corn grits porridge.
	2 breakfast	Compote.
	Dinner	Broccoli soup, salad.
	Afternoon snack	Peach.
	Dinner	Stewed rice with grilled vegetables.
Saturday	Breakfast	Barley porridge on water, raspberries.
	2 breakfast	Juice.
	Dinner	Mushroom soup with herbs, tea.
	Afternoon snack	Cucumber salad.
	Dinner	A glass of water + bread.
Sunday	Breakfast	Banana.
	2 breakfast	Bread with cheese, tea.
	Dinner	Vegetable salad, cheese.
	Afternoon snack	Orange.
	Dinner	Boiled rice without salt.

The menu can be changed depending on your personal preferences for the day. It is important to eat as many cereals, fruits and vegetables as possible. It is desirable that they be varied. You shouldn’t eat only oatmeal or buckwheat porridge in the morning for the entire 2 weeks. Variety is the key to satiating the body and quickly digesting food.

Authorized Products

The Plisetskaya diet allows you to consume:

• Whole grain bread.
• Vegetable soups cooked with vegetable broth.
• Turkey, domestic chicken, rabbit meat.
• Sea/river fish, seaweed, seafood (mussels, squid, shrimp, crabs).
• Cereal products (buckwheat, barley, pearl barley, oatmeal, millet, wheat), brown rice, lentils. Unrefined vegetable oils (olive).
• Fermented milk products (acidophilus milk, cottage cheese, kefir, fermented baked milk), pickled cheeses.
• Legumes (lentils, beans, soybeans), sprouted wheat grains.
• Chicken eggs.
• Vegetables (broccoli, white cabbage, garlic, onions, zucchini, bell peppers, carrots, cucumbers, tomatoes), lettuce.
• Unsweetened fruits/berries (plums, apples, pears, grapefruits, apricots, grapefruit, blueberries, strawberries, raspberries).
• Freshly squeezed “fresh” juices from permitted vegetables, fruits and berries.
• Table mineral still water, herbal teas, rosehip infusion, green tea.

Table of permitted products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
dried white cabbage	15,0	1,4	48,0	278
broccoli	3,0	0,4	5,2	28
boiled broccoli	3,0	0,4	4,0	27
Brussels sprouts	4,8	0,0	8,0	43
sauerkraut	1,8	0,1	4,4	19
kohlrabi cabbage	2,8	0,0	10,7	42
red cabbage	0,8	0,0	7,6	24
cabbage	1,2	0,2	2,0	16
savoy cabbage	1,2	0,1	6,0	28
boiled cauliflower	1,8	0,3	4,0	29
watercress	2,3	0,1	1,3	11
red onion	1,4	0,0	9,1	42
bulb onions	1,4	0,0	10,4	41
boiled carrots	0,8	0,3	5,0	25
cucumbers	0,8	0,1	2,8	15
olives	0,8	10,7	6,3	115
salad pepper	1,3	0,0	5,3	27
radish	1,2	0,1	3,4	19
boiled beets	1,8	0,0	10,8	49
celery	0,9	0,1	2,1	12
tomatoes	0,6	0,2	4,2	20
dill	2,5	0,5	6,3	38
zucchini	1,5	0,2	3,0	16
garlic	6,5	0,5	29,9	143
Fruits
cherry	0,8	0,5	11,3	52
grapefruit	0,7	0,2	6,5	29
lemons	0,9	0,1	3,0	16
tangerines	0,8	0,2	7,5	33
plums	0,8	0,3	9,6	42
apples	0,4	0,4	9,8	47
Berries
cowberry	0,7	0,5	9,6	43
blackberry	2,0	0,0	6,4	31
gooseberry	0,7	0,2	12,0	43
currant	1,0	0,4	7,5	43
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
Cereals and porridges
oatmeal with water	3,0	1,7	15,0	88
boiled wild rice	4,0	0,3	21,1	100
Bakery products
Rye bread	6,6	1,2	34,2	165
bran bread	7,5	1,3	45,2	227
whole grain bread	10,1	2,3	57,1	295
Raw materials and seasonings
honey	0,8	0,0	81,5	329
Dairy
kefir	3,4	2,0	4,7	51
sour cream	2,8	20,0	3,2	206
sour cream 15% (low fat)	2,6	15,0	3,0	158
curdled milk	2,9	2,5	4,1	53
acidophilus	2,8	3,2	3,8	57
yogurt	4,3	2,0	6,2	60
Cheeses and cottage cheese
cottage cheese 0.3%	18,0	0,3	3,3	90
Meat products
beef	18,9	19,4	0,0	187
beef tongue	13,6	12,1	0,0	163
rabbit	21,0	8,0	0,0	156
Bird
boiled chicken breast	29,8	1,8	0,5	137
boiled chicken drumstick	27,0	5,6	0,0	158
boiled turkey fillet	25,0	1,0	—	130
Eggs
chicken eggs	12,7	10,9	0,7	157
Fish and seafood
boiled fish	17,3	5,0	0,0	116
pink salmon	20,5	6,5	0,0	142
cod roe	24,0	0,2	0,0	115
salmon	19,8	6,3	0,0	142
seaweed	0,8	5,1	0,0	49
trout	19,2	2,1	—	97
Oils and fats
corn oil	0,0	99,9	0,0	899
olive oil	0,0	99,8	0,0	898
sunflower oil	0,0	99,9	0,0	899
Non-alcoholic drinks
water	0,0	0,0	0,0	—
mineral water	0,0	0,0	0,0	—
lingonberry juice	0,1	0,0	10,7	41
instant chicory	0,1	0,0	2,8	11
green tea	0,0	0,0	0,0	—
black tea without sugar	0,1	0,0	0,0	—
Juices and compotes
juice	0,3	0,1	9,2	40
carrot juice	1,1	0,1	6,4	28
tomato juice	1,1	0,2	3,8	21
pumpkin juice	0,0	0,0	9,0	38
rose hip juice	0,1	0,0	17,6	70
* data is per 100 g of product

How to prepare dishes?

Maya Plisetskaya recommends cooking only on the grill, steam, oven or broth dishes. She shares the same opinion as the creators of other diets - frying and frying in oil should not be present during the diet. Such dishes only slow down metabolic processes, interfere with the absorption of food, and disrupt the functioning of the digestive system.

Grilled or steamed food is the best option in the diet. In this case, the products retain their taste and beneficial properties, which is very important for the body during the dietary period. There are many options for dishes to prepare in such conditions, so the variety of the menu depends only on the person losing weight.

Advantages

According to nutritionists, despite the strictness of the diet, there are positive aspects to it.

• Firstly, the diet, even if extremely ascetic, is very balanced. The fresh fruits and vegetables on the menu, which undergo minimal heat treatment, saturate the body with essential vitamins and microelements. Cereals have a beneficial effect on the digestive system, speeding up metabolism and removing waste and toxins. Natural drinks help keep the body toned and alert throughout the entire diet.
• Secondly, the ballerina’s diet is easy to tolerate, since fractional meals practically eliminate the feeling of hunger, which causes 80% of breakdowns during the period of following the weight loss method.
• Thirdly, based on the experience of Maya herself, such a system really helps to achieve a slim and incredibly beautiful figure, even in old age.

What can and cannot be done on a diet?

In order for Maya’s diet to give the desired result, you need to take into account all its nuances, as well as the lists of prohibited and permitted foods. A person's grocery basket should be filled with the following:

• Oatmeal, brown rice;
• Herb tea;
• Lentils;
• Leaf salad;
• Carrots, beets, onions;
• Berries and fruits;
• Vegetables;
• Cabbage.

The following list should be excluded from the diet during the diet:

• Salt;
• Quail eggs;
• Store-bought sauces;
• Dairy products;
• Meat;
• Flour products;
• Alcohol;
• Coffee;
• Butter;
• Spices, seasonings, seasonings.

It is advisable to eliminate these foods from your life completely, but if this is not possible, then at least for the duration of the diet. This will allow you to achieve results much faster.

Recommendations from Maya Plisetskaya

The diet of the great ballerina is practiced by many of her followers. She helped the famous prima stay in shape for many years. So, Maya Plisetskaya’s secret, which she generously shared with everyone who dreams of staying slim:

• Under no circumstances should you eat ingredients such as meat, mayonnaise, salt, milk and all dairy products, sugar, flour and sweets, coffee, bananas, tomatoes.
• Fasting days are required.
• The menu for the day is as follows: for breakfast - oatmeal with water; for lunch - vegetable soup; for dinner - white fish and rice.

Dish recipes

Maya Plisetskaya not only developed a unique diet, she also created personal recipes for dishes allowed as part of proper nutrition. All dishes involve the use of familiar and available ingredients, so preparing them is not difficult.

Vegetable stew

Ingredients:

1. Zucchini;
2. Bell pepper;
3. Onion;
4. White cabbage;
5. Carrot;
6. Tomatoes;
7. Greenery.

All prepared ingredients are crushed into small cubes. Water is poured into the bottom of a medium-sized saucepan, chopped ingredients and a little salt are added on top. The dish must be simmered for an hour, stirring occasionally.

Cereal soup

Ingredients:

• Lentils;
• Carrot;
• Tomato paste;
• Salt;
• Corn grits;
• Greenery.

First you need to soak the lentils in cold water for a few minutes. Meanwhile, the carrots are peeled and grated. The lentils are placed in boiled water and the broth is prepared. Carrots and tomato paste are added to it. Stirs.

5 minutes after this, corn grits are poured into the pan, and everything is cooked together for 7-10 minutes. Salty. After a couple of minutes, the broth is removed from the heat, covered with chopped herbs on top and infused for 10-15 minutes.

All recipes are easy to prepare and do not require many ingredients. You can prepare soup or other dishes from products that are present in every refrigerator. The main thing is to clearly remember the list of prohibited foods that should be completely excluded from your diet.

Approximate diet

The diet of ballerinas may consist of the following approximate menu for one day:

Breakfast	A glass of freshly squeezed orange juice.
Lunch	100 g low-fat cottage cheese.
Dinner	White lean fish, boiled rice, green tea.
Afternoon snack	Apple or pear.
Dinner	Green salad, monastic buckwheat (buckwheat poured with boiling water and steeped for 2 hours), green tea.

Ayurvedic drink to speed up metabolism from Ilze Liepa: 2 tbsp. lie dry mint leaves, 1 tbsp. lie fresh finely chopped ginger, cardamom on the tip of a knife, pour 1 liter. boiling water Leave for about an hour. Then strain. Take 1 glass twice a day before meals with the addition of ½ lemon juice.

Contraindications

Maya Plisetskaya’s “Don’t Eat” diet has contraindications, which means that even with a strong desire to lose weight, this technique is not used. Maya carefully studied the human body before creating this diet. It involves subtracting only harmful components from the diet, providing the body with good support and assistance in digestion. In order not to encounter unpleasant manifestations, Plisetskaya identifies the following contraindications:

• Pregnancy and lactation;
• Heart diseases;
• Diseases of the gastrointestinal tract;
• Adolescence;
• Kidney and liver diseases;
• Disturbances in the digestive system;
• Rehabilitation after injuries.

If you have such diseases or conditions, the diet is strictly prohibited. Plisetskaya understands that dietary restrictions may not always have a positive effect on the body of a sick person, and therefore strictly does not recommend exposing yourself to such danger. People with at least one disease from the list should consult their doctor about any diet.

“Don’t eat” according to Plisetskaya

According to media publications, this is what the prima diet is called. Although, according to the memoirs of her contemporaries, the ballerina loved beer with salted fish. The main secret, the great ballerina Maya Plisetskaya believed, is in healthy foods and portion sizes. A special diet is not needed, a healthy lifestyle is required, including:

• Regular loads. Due to tours, rehearsals and simply active life, Prima “forgot” to eat. Her restlessness confirmed the saying of the ancient sages: a person eats to live, and does not live to eat.

Of course, the normal loads for ballet actresses are harmful to an ordinary person: years of special training for the muscles, skeleton, and cardiovascular system are required. But with a system of regular exercises, it is quite possible to go for a 15-minute run in a month. And the benefits of regular physical education cannot be overestimated.

• Frequent meals . Nutritionists have long proven that eating five or even seven meals a day leads to a reduction in the need for food. A person is always full and simply cannot eat much.
• Reducing portions is an important point, according to Plisetskaya. If the usual size of a dish is about 400 grams, you need to bring it to 250, or better yet 200 grams. It’s time to finish your meal not with a feeling of fullness, but immediately after satisfying your hunger. The principle was included in a number of Soviet books on proper nutrition.

In addition, with frequent meals, it is impossible to eat a lot, since there is a feeling of satiety. Without significant effort, excess weight is not just lost, but is absent as a fact.

• The last meal is two hours before bedtime. Another postulate of the Plisetskaya diet. The ballerina derived the point based on her own feelings. Doctors say that a full stomach at night prevents the body from resting. The body is not busy restoring strength, but digesting food. Due to decreased blood flow, nutrients do not enter the main organs and systems, but are deposited. Including by increasing the subcutaneous layer of fat.

Side effects

Serious restrictions in protein foods can cause side effects, and Maya Plisetskaya does not hide this. Diet sometimes provokes the following manifestations:

• Headache;
• Dizziness;
• Prostration;
• Loss of performance;
• Impaired sleep quality;
• Stomach pain.

These side effects are not dangerous to humans if they continue during the first days of the diet. There should be no such manifestations in the future. If they continue, the diet should be stopped.

Reviews, before and after results

I followed Maya Plisetskaya’s diet and I’m just delighted. If there was such an opportunity, I would personally thank the ballerina for such an invention. I did not feel any discomfort, despite the fact that I hardly ate protein. I made a holiday for myself on Saturdays, ate fish or cottage cheese. I don't need it anymore. I ate strictly according to the system, ate vegetables, cereals, broths. In 2 weeks I lost 9 kg. Now my weight is almost normal. It remains to get rid of 4 kg. It’s a pity that the diet cannot be repeated more often.