Ballerina diet: how to lose 4-5 kg ​​in a week without effort, menu for every day, options

• September 22, 2018
• Life style
• Darina Sakharova

Working at the barre, a ballerina develops plasticity and flexibility. And to maintain your beautiful and slender body, physical activity alone will not be enough; discipline in nutrition is also necessary.

That is why all ballerinas must follow certain rules when eating.

So, how do ballerinas eat?

General rules

Light, graceful ballerinas amaze with their grace and control of the body, it seems that this is given to them by nature, but not everyone thinks about what a strict schedule and diet they have.

Ballerina diet for 4 days: eat what you want and lose weight

Does everyday training really allow you to eat whatever you want? No, the ideal figure, and for ballerinas it requires strict prohibitions and recommendations. Despite long training sessions of 5-6 hours, ballerinas are required to follow a few simple rules:

• high-calorie foods only in the first half of the day, and the energy value is provided only by complex carbohydrates, for example, porridge with water or lean rye whole grain bread - this gives the necessary boost of vivacity and energy for training;
• a glass of water is a must - even if you don’t expect to eat, water is your best friend, which will restore the water-salt balance ;
• half portions - portions of ballerinas are smaller than our usual usual diet, it is better to eat 5-7 times when you want before or after the intensive, but not to starve;
• balanced diet - the diet should contain mainly proteins, complex carbohydrates, but we also must not forget about unsaturated fatty acids - season the salad with olive oil and introduce regular dishes into the menu with freshly prepared sea fish, steamed, boiled, oven-baked or grilled;
• the principles of Chinese or Mediterranean cuisine - seafood cocktails, rice, conducting a meal according to all the rules - the key to a beautiful figure;
• less salt - this will reduce the load on the kidneys and provide lightness by eliminating general swelling.

2 preliminary fasting days, at least 4 days of diet and you are guaranteed to lose 4-5 kg. Since the proposed nutrition is complete, you can repeat the ballerina’s diet after 1 month.

Secrets of proper nutrition

1. Water.

To properly maintain the body's metabolism and natural processes associated with the release of waste from the body, it is recommended to drink large amounts of water.

You should also remember that if you want to eat, you should drink first. Since in most cases we perceive thirst as hunger, 1 glass of water can thus save you from unconscious gluttony.

In order not to forget about the water, you can pour it into glasses in advance and place them in the most visible places. For example, on the kitchen table, near the mirror, etc. This way they will catch your eye faster, and you won’t be able to forget about the water.

2. You should eat regularly.

Nutrition for ballerinas - what should it be like?

Meals should be no more than 5 times a day. Small snacks are allowed between meals. Nuts, dried fruits, fruits such as apples, bananas are allowed, and low-fat yoghurts are also allowed.

Complex carbohydrates are recommended for breakfast: muesli, various cereals. Carbohydrates will provide energy until lunch. If you really want, you can allow yourself a little sweet, but only until 12:00.

Proteins, fats and carbohydrates cannot be completely excluded. Firstly, all of them are needed for our body, and secondly, when we very much limit ourselves in something, we risk losing our minds and eating much more.

Proteins should be eaten in the afternoon. And you shouldn’t combine several proteins at once in one meal. That is, either meat, fish, or dairy products (example: milk, cheese, yogurt, cottage cheese), eggs. If you combine them, the digestive system is thus greatly overloaded.

And in the evening you can add plant foods and fiber to the proteins.

If desired, it is quite acceptable to swap lunch and dinner, as well as afternoon tea and second breakfast.

This is the answer to the main question about how ballerinas eat every day, what foods are recommended in the first half of the day, and which in the second.

3. It is recommended to eat slowly.

You need to chew everything thoroughly. This will allow you to better enjoy the taste of food and quickly realize that you are already full.

4. Diary.

For more control, you can keep a special diary. He disciplines. And write down in this diary the amount of food you eat, the number of kilocalories.

So what do ballerinas really eat?

Authorized Products

Due to regular exercise, a diet for ballerinas is mandatory, because dancers need to eat not only properly, balanced, but also nutritiously so that the body can withstand such stress as rehearsals, runs and tours.

It is necessary to consume calories not only before rehearsals, but also after, this is necessary to maintain normal weight, saturate the respiratory, cardiovascular, musculoskeletal and other organ systems and tissues with all the necessary substances. A ballerina’s diet must include:

• complex carbohydrates - the diet should contain in abundance various cereals with water and bread made from all kinds of whole grain cereals and seeds;
• protein - the building material of muscles is best obtained from lean dietary meat, boiled or grilled fish, mushrooms;
• fiber is the normal functioning of the gastrointestinal tract, healthy peristalsis , vitamins and microelements - fresh salads with herbs, a variety of varieties of cabbage, lettuce (iceberg, romaine), arugula, spinach, watercress, etc.;
• fats should enter the body only through fish and olive oil, butter.

Table of permitted products

The ballerina openly talks about diets, the fight against excess weight, competition and enormous workloads

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A picture has been circulating on the Internet for a long time, one part of which shows a ballerina’s leg in an elegant silk pointe shoe, and on the other - the same leg, without a pointe shoe, but with abrasions, bruises and bruises. Ballet is the best example of what colossal work is hidden behind a beautiful and elegant picture. A former resident of Petrozavodsk, and now an artist of the German ballet troupe, ballerina Daria Suzi frankly told us about Russian ballet, the parameters of a ballerina and the criteria for assessing their form, problems with weight, hours of rehearsals, heavy workload, competition and how her worst nightmare happened ballerina and she lost her pointe shoe at the famous Vienna Ball.

In 2007, Petrozavodsk resident Daria Suzi graduated from the Academy of Russian Ballet. AND I. Vaganova in St. Petersburg. Then she danced in Austria for three years, and for five years now she has been an artist in the ballet troupe of the State Theater of Thuringia, living in Germany in the city of Gera.

I remember well the day when, walking up the stairs of the plane flying from St. Petersburg to Vienna, I endlessly looked back at the airport building, trying to see my parents, who saw me off to an independent adult life. I was 17 years old, in my hands was a small suitcase with my belongings, and in my soul was a great desire to do what I loved: ballet.

I have always danced, as long as I can remember, and friends advised my mother to send me to the children's ballet studio at the Musical Theater . So, at the age of seven, I learned the basics of ballet science, for the first time I felt what it was like to stand and dance on pointe shoes, and even took part in the children’s ballet “The Tsapping Fly,” which was in the theater’s repertoire.

When I was finishing the third grade of secondary school, a representative of the Academy of Russian Ballet came to the Musical Theater to select girls and boys . Having learned about this, my mother and I went to the theater. I remember a long line of children and parents that started from the service entrance to the theater and stretched up the long staircase all the way to the fifth floor. The academy representative selected only two girls, one of which was me. He appointed my mother and I to come to St. Petersburg immediately for the 3rd round.

Then I still didn’t understand how lucky I was that I made it through the first two rounds . At the first stage, they check the physical data necessary for ballet training: flexibility, step (stretching), eversion of joints, jump; look at body proportions. The second round is medical. And on the third one you need to dance to different music with changing tempos. After passing the third round, I was enrolled in the academy. And already in the fall I had to leave my native Petrozavodsk, from my family, from my classmate friends to a foreign city and live in a boarding school. I didn’t yet realize that my life would change dramatically, but I was happy that I would study classical dance at one of the best ballet academies in the world. So, at the age of nine and a half, I chose my profession and now, 15 years later, I can say that I have never regretted it.

The huge ancient building of the Academy of Russian Ballet is located in the center of St. Petersburg, on the famous Zodchego Rossi Street . If I'm not mistaken, the academy has been there for almost two centuries. All her students remember the so-called Black Staircase, about which there are many legends. Some students seemed to see ghosts there - something white and long or something in the form of a shapeless cloud, and sometimes even the stern face of Agrippina Vaganova, and the girls and I heard strange rustling sounds and someone’s sighs! By the way, there is a revived house church at the academy, where services are held and where we went, especially before exams. The famous ballerina Anna Pavlova, who also studied at the academy, also visited there.

Studying in Vaganovka differs from studying in a regular school , because traditional subjects alternate with special ones: classical, historical and everyday life, folk dances, duet, modern, gymnastics, acting, ethics, aesthetics, history of religion, philosophy, etc. Plus stage practice and rehearsals. For those who were busy late at night in a repertoire performance at the Mariinsky Theater, a certain exception was made: the next day they could report to school for the second lesson. There were no more concessions. There is only one day off - Sunday.

In the process of studying at a ballet academy, a large dropout rate is inevitable . According to statistics, only a third of applicants graduate from this educational institution. The reasons for expulsion can be very different: injuries, poor physical shape, or if a person simply could not withstand the load, including psychological. I am very grateful to my mother, who came to see me every weekend during my first year of study. And from the second year of study, she took me from the boarding school, and we rented a room in a communal apartment, ten minutes walk from the academy. All the years of my studies, my mother lived in two cities: after all, my father and older brother remained in Petrozavodsk.

Training methods in Russian ballet are much stricter than, say, in Europe . At the same time, I am very grateful to my teachers! Perhaps it is toughness that forces a person to overcome himself and persevere in mastering ballet technique. At the end of each academic year there was a transfer exam in the most important subject - classical dance. Before the exam there was always a weigh-in in the medical office. How we girls were afraid of this weigh-in! We even took pins out of our hair, thinking that this would make us weigh less!

There was a strict formula at the academy: weight must correspond to the figure obtained by height minus 122 . Loss of form could result in a low grade and expulsion. The ballet grading system is also special: “three minus” (this is expulsion), “three conditionally”, “three”, “three plus”, “four minus”, “four”, “four plus”. And only in high school were “five minus” and “five” grades given.

The level of Russian ballet is very high. Russian ballet is distinguished by its purity of lines and adherence to classical traditions , thanks to which it is loved and appreciated all over the world. In Russia, the repertoire of theaters is based mainly on classical ballets, while in Europe, and in the theater where I now work, modern ballets are widespread. In the theater we dance on pointe shoes, in ballet shoes, and even barefoot. Once in a play they performed in jeans and T-shirts. Although it’s always nice to go on stage in a tutu and tiara, as, for example, in the ballet “Cinderella”, and feel like a princess! In neoclassicism and modernity I feel freedom of expression and can even allow some improvisation on stage. And classical dance, in my opinion, is associated with greater control of your body, when you must strictly follow the choreography, which has existed unchanged for centuries.

Our theater's repertoire includes various ballets . The director of our ballet troupe, Silvana Schröder, also acts as a choreographer. Many classical productions in her understanding take on a different meaning. For example, taking the plot of the ballet “Swan Lake” as a basis, Silvana Schroeder tried to tell this well-known story, maximally revealing the inner world, experiences and feelings of the Black Swan. In her production he is the central character. In this ballet I performed the role of Odette the White Swan. This is my favorite role in our theater's repertoire. My Odette is the embodiment of kindness and tenderness, she has a big heart, she is ready to forgive. Now I’m working on the role of Juliet, or more correctly, I’m living this role and preparing for the premiere with great feeling.

Yes, there is real competition in ballet . But here it all depends on the person, how he behaves in any situation. For some it is easier to weave intrigues and go over their heads, as they say, but for others it is important to maintain personal harmony, even at the cost of not participating in any performance. It is important for me to achieve results through hard work and perseverance. I like that everyone in our ballet troupe is very friendly; We often spend time outside of work. We are twenty-three people from eleven countries who easily find a common language.

It’s difficult to say whether the opinion about eternally hungry ballerinas is a myth or not . I had problems with my weight when I was eighteen, and then everything returned to normal. Then I could eat nothing all day, just drink coffee in the morning. And now I don’t deny myself anything, I can even enjoy sweets at night, although in general I prefer healthy and wholesome food: vegetables, protein; I definitely drink water - up to 2 liters a day. I love pasta, I cook it very often with various additives. I think that over time, my body somehow rebuilt itself and stopped storing for future use for fear that it wouldn’t be given anything else! In addition, ballet is so intense that all the calories are burned very quickly. I weigh 47 kg with a height of 169 cm.

We work seven hours a day. From ten to fourteen and from eighteen to twenty-one to twenty-two hours. For the past 15 years, my every day begins with a ballet lesson, during which I perform a set of exercises necessary to maintain physical fitness and develop technique. And then there are rehearsals, daytime or evening, and in the evening, as a rule, we play the play.

The loads, of course, are colossal ; I often have to spend the whole day on pointe shoes, but during the work I simply don’t feel pain, probably because I’m doing what I love. But when I come home in the evening, I realize how stressed my feet are, and I notice new calluses. One of the means of resuscitating the legs is a bowl of ice. Ice takes pride of place among other things in my refrigerator.

Favorite work allows you to see the world . Where have I been on tour! Almost all of Europe, Canada... and even the dwarf state of Luxembourg. Living in Europe, as well as knowing the German language, which I learned from scratch on my own while living in Austria and Germany (I also speak English), gives me the opportunity to travel freely.

What is the dance age of a ballet dancer? They dance until they are about thirty-five years old , if they manage to avoid serious injuries. But there are exceptions: maybe someone has heard of the Italian ballerina Alessandra Ferri? I admire this woman! She is fifty-two years old and is currently returning to ballet and preparing for her premiere at the Royal Stage in London.

I like the controversial film Black Swan . I believe that there is some truth in this picture: it happens that people take the role so seriously and go so deep into it that they actually lose touch with reality. After all, in ballet, not only technique is important, but acting skills. When preparing for the premiere, for a new role, I always read something on this topic, watch videos with different ballerinas, I want to learn and understand as much as possible.

Can we say that the stage is a drug for an artist? In a sense, yes. Like any person, an artist sets a goal and strives for it. He spends his mental and physical strength and, of course, wants his work to be appreciated. It turns out that the stage is the place where the artist demonstrates to the viewer what he was able to create. And how nice it is, when you bow to the front of the stage, to feel the kind, warm energy of the hall when it hits you like a shock wave to the applause! You dissolve in it, and goosebumps go down your spine. This is real happiness!

The stage for any artist is a sacred place, and the theater for him is his home, in which he practically lives , especially before premieres. All artists, and ballet dancers are no exception, are superstitious. It is believed that you cannot whistle or chew seeds in the theater - otherwise the audience will not come and there will be no collection. I observed these professional superstitions in the Petrozavodsk Musical Theater, and in the Mariinsky Theater, and also on stage venues in Europe.

Once in Austria, our ballet company was invited to perform at a very important public event - the famous Vienna Ball . And something happened that every ballerina sees in a nightmare - I lost my pointe shoe! The ribbon broke and it flew off my leg while I was dancing. After the performance, all the girls put on beautiful dresses and ran to the ball, where there were many famous and famous people, and I sat in the corner and cried! The director of our troupe, whom I, it turns out, had let down, came up to me and reassured me with the words: “Don’t worry, I’ve already forgotten everything and so should you. All this is already in the past.” These words helped me a lot, and since then, if something bad happens in life, I try to leave it in the past and look forward to the future.

Fully or partially limited products

Despite the fact that the intense exercise of ballerinas allows you to eat whatever you want, you need to forget about the following foods:

• mayonnaise, ketchup and other canned sauces rich in preservatives, starches, dyes and sugars;
• It is better to season food with fermented milk products, olive oil, lemon juice or balsamic vinegar;
• bread, even if you eat salad or soup, it is better not to eat bread, say “no” to sandwiches, it is better to use green lettuce or spinach as the basis of the salad;
• any products with a fat content over 3% - study information about kefir, fermented baked milk or other favorite food and drink and feel free to include it in your diet;
• It is better to limit the consumption of legumes and other foods that cause gas formation in the intestines and bloating, so as not to feel discomfort during many hours of rehearsals;
• sugar and confectionery in limited quantities, glucose and fructose can be obtained from fruits, but sometimes you can treat yourself to extra dark chocolate.

Table of prohibited products

Maya Plisetskaya: rigor, rules, results

Bolshoi Theater prima ballerina Maya Plisetskaya monitored her health and adhered to strict dietary restrictions to stay in shape.

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Her daily diet still does not include: meat, dairy products, eggs, flour products, sugar and coffee. In her diet, she prefers cereals, vegetables (except tomatoes), fruits (except bananas) and fish.

Sample menu:

• Breakfast: porridge;
• Snack: any fruit
• Lunch: vegetable soup/salad;
• Snack: fruit/vegetable;
• Dinner: fish with vegetable/cereal side dish.

Menu (Meal Schedule)

Menu example No. 1

Menu example No. 2

Ilze Liepa: method of elimination

The famous ballerina Ilze Liepa also excluded sugar, flour products, potatoes and rice from her diet. She recommends consuming plant and animal fats, which are found in abundance in poultry and sea fish.

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Ilze limits her intake of glucose, salt and hot sauces so as not to retain water in the body.

Sample menu:

• Lunch: fish/poultry with vegetables.
• Dinner: stewed vegetables.

Advantages and disadvantages

results

The effectiveness of the described diet has long been known; athletes from different parts of the world note that strict adherence to the recommendations allows you to bring your figure to ideal values, as well as strengthen the immune system, improve the health of the body and normalize the functions of the gastrointestinal tract.

However, nutrition must be combined with prolonged physical activity, otherwise banal torture of the body is guaranteed, without a positive result. Be sure to combine the right diet and regular exercise in the gym, then the result will not keep you waiting.

Important Terms

One of the most important conditions for successfully completing the ballerina diet is considered to be proper two-day preparation for it. It includes a special diet for a ballerina, while the daily diet is a regular mono-diet:

Diet of the first fasting day

Diet of the second fasting day

4-day diet of ballerinas

Let's look at how ballerinas eat and their diet during the diet.

There is even a special diet for ballerinas. It consists of 4 days.

First day

Several pieces of black crackers + tomato juice, up to 1.5 liters.

Second day

Black crackers + 1.5 liters of milk.

The third day

You need to eat 5 servings of special soup. Each serving should consist of 200 ml of broth, 1 tsp. boiled rice, 1 tbsp. l. grated carrots and 50 g of any lean meat.

Fourth day

One of the most relaxing, as you are allowed to drink only mineral water. If you are really hungry, you can replace the water with kefir or milk.

Portions should be small, don’t forget about water, up to 2 liters per day.

Reviews and results

Reviews about the diet of ballerinas are only positive, because the proposed diet is balanced and correct. Thanks to clear recommendations, you can not only remove extra centimeters from your waist and hips, but also improve your health, improve your immunity and normalize your gastrointestinal tract.

The only drawback is the need for regular, long hours of physical activity. If you are a homebody or lead a sedentary lifestyle , then the proposed diet is not for you. Of course, it won’t hurt your health to get into the habit of eating cereals, lean meats, and fresh vegetables, but you shouldn’t expect stunning results on the scale.

• “... I do fitness every day, after 10 days of the diet my figure became athletic, lean and toned”;
• “... It’s a pity that it doesn’t suit me, I can’t exercise for 4-6 hours every day, but I like the nutritional recommendations”;
• “... In 4 days - minus 1.8 kg. I really wanted to, and allowed myself to eat a lot of bread”;
• “... An excellent nutrition system - eat meat, vegetables and cereals, maybe I’ll really become as graceful as a ballerina.”

Some myths about the nutrition of ballerinas

The opinion that ballerinas do not eat anything at all is wrong. After all, artists are the most ordinary people.

So, how do ballerinas eat?

To maintain their physical shape, ballerinas adhere to the principles of proper nutrition - eat in small portions, and most importantly - rehearsals, which are very good exercise.

Each serving should be no more than 300 g.

Smoothies, juices, soups are a separate dish. And it is not recommended to dilute them with solid food.

Fast carbohydrates, such as sugar, are completely removed. The exception is sweets such as marmalade and marshmallows. They are low-fat, so you can eat them, but in limited quantities.

Fruits are allowed. However, it is worth excluding those fruits that cause bloating. And you can eat them some time after the main meal.

Diet price

The first two fasting days are real budget savings: a liter of tomato juice and a liter of kefir cost no more than 200 rubles. Of course, it is better to take fresh tomatoes and squeeze the juice yourself, using a little pulp and adding a little salt, because sealed juices contain too much salt, dyes, preservatives, and sometimes starch and flavor enhancers.

At least 4 days on a nutritious diet will cost a little more, but will not significantly affect your pocket, because the portions should be small. In addition to the offered fish, chicken, cereals, rye bread, vegetables, lettuce and fruits, you should also buy herbal tea, green tea, ground coffee, natural honey, low-fat kefir, cottage cheese and cheese.

Pay special attention to the butter, if it is butter, then it is 100% from milk, if it is olive, then it is without impurities and cold pressed. Thus, for another 4 days you will have to spend at least 1000 rubles. The diet can be extended up to 10 days by alternating the proposed menu examples.

Reviews

Below are reviews with the results of women who followed the ballerina diet.

Alevtina, 41 years old

The ballerina diet is an effective nutritional method that allows you to lose a large amount of weight in a short period of time. I recently followed a 2-day crash diet. I lost 2 kg and felt light throughout my body.

Svetlana, 16 years old

Since childhood I dreamed of becoming a ballerina. But due to the tendency to be overweight, you have to limit yourself in many ways. I don’t drink soda, don’t eat sweets, and eat vegetables and fruits. I also follow the recommendations of the ballerinas’ diet, thanks to which excess weight does not gain, but only gradually disappears. I started this diet only after consulting a specialist.

Oksana, 22 years old

I have long been looking for an effective diet that can be followed at home. I sat on the apple, spring, Kremlin, grassroots. I liked the result of following the 5 spoons and 1500 calories diet. Recently, a friend advised me to try the ballerina diet. At first I followed it for 4 days, I managed to lose about 4-5 kg. Then I switched to weekly and 10 days. In total, I managed to lose 9 kg, I’m happy.

Remember, you can adhere to this nutritional method only after your doctor’s permission. And in order not to gain excess weight, you need to avoid overeating, eat a balanced diet and exercise!