Maya Plisetskaya ballerina nutrition. Diet of ballerina Maya Plisetskaya. Maya Plisetskaya's diet menu

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 of Mai Plisetskaya's diet

Maya Plisetskaya’s “Don’t Eat” diet is not about fasting at all. The Bolshoi Theater prima herself developed a nutrition plan for herself, with the help of which she managed to lose 8-10 extra pounds in just 2 weeks. Plisetskaya’s diet is low in calories, and therefore compliance with it will require considerable willpower and endurance. The advantages of Maya Plisetskaya’s diet include: high efficiency, as well as a fairly varied menu that will not have time to become boring.

Basic principles of Maya Plisetskaya’s diet:

• Fractional meals. There should be three full meals daily (breakfast, lunch, dinner). In between main meals, you should not go hungry; you can snack on a vegetable (mostly green) or an unsweetened fruit.
• Half an hour before each meal need to drink 1 glass still water. Water will fill the stomach and reduce appetite, which will affect quick saturation with a small portion.
• Water mode. You should drink at least 2 liters of fluid during the day: water, tea (herbal, green), but without sugar. While on the Plisetskaya diet, you can drink freshly squeezed vegetable and fruit juices, decoctions, and unsweetened compotes.
• The usual serving size must be halved. That is, one serving of fish should be no more than 150 grams, salad 200 grams, soup 250 ml.
• Daily physical activity. The ballerina herself stubbornly tortured herself with daily training and rehearsals. As an alternative, you can do fitness, aerobics, and swimming.

To consolidate the results of weight loss, Maya Plisetskaya recommended repeating the diet after two months.

Permitted and prohibited products

Maya Plisetskaya's diet - allowed foods:

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• Oats, barley, rice, lentils;
• Low-fat fish (pike, pike perch, pollock, cod, hake);
• Lean poultry (chicken, turkey);
• Non-starchy vegetables (broccoli, cabbage, cucumbers, bell peppers, spinach, celery);
• Greens (parsley, cilantro, dill, thyme);
• Unsweetened fruits (apples, pears, plums, citrus fruits);
• Lemon juice (as a salad dressing);
• Cold-pressed olive oil (no more than 1 tablespoon per day).

According to Maya Plisetskaya’s diet, vegetables can be stewed, baked, boiled, and eaten both raw and in salads. It is better to boil or steam fish and poultry without adding salt and spices. Porridge (oatmeal, rice, barley) should be cooked in water without salt, sugar or oil.

Maya Plisetskaya's diet - prohibited foods:

• Fatty meat, poultry and fish;
• Fried dishes, rich broths;
• Smoked meats. Pickles, marinades;
• Any pastries, bread and bakery products;
• Pasta;
• Sweets and desserts;
• Potatoes, eggplants, tomatoes;
• Sweet fruits (grapes, bananas, melons);
• Eggs;
• Dairy and fermented milk products;
• Semi-finished products, fast food;
• Spices and seasonings;
• Fatty sauces and gravies;
• Salt and sugar;
• Coffee;
• Carbonated drinks;
• Alcoholic drinks.

Menu

Maya Plisetskaya's diet - menu for 15 days (breakfast, snack, lunch, afternoon snack, dinner):

1 day:

• Oatmeal 150 gr;
• Cucumber;
• Vegetable soup 250 ml. Boiled cod 150 gr;
• Green apple;

Day 2:

• Rice porridge 150 gr;
• Orange;
• Celery cream soup 250 gr. Boiled chicken fillet 150 g;
• Bell pepper;
• Lentil puree 100 gr. Vegetable stew 200 gr.

Day 3:

• Barley porridge 150 gr;
• Pear;
• Lean green cabbage soup 250 gr. Steamed hake 150 g;
• Spinach;
• Rice 100 gr. Steamed broccoli 200 gr.

Day 4:

• Lentil puree 150 g;
• Grapefruit;
• Broccoli soup 250 gr. Boiled turkey fillet 150 g;
• Asparagus;
• Barley porridge 100 gr. White cabbage salad 200 gr.

Day 5:

• Oatmeal 150 gr;
• Peach;
• Vegetable soup 250 gr. Steamed pollock 150 g;
• Cucumber;
• Lentils 100 gr. Arugula salad 200 gr.

Day 6:

• Rice 150 gr;
• Kiwi;
• Cabbage soup 250 gr. Steamed pike perch 150 g;
• Celery smoothie;
• Barley porridge 100 gr. Vegetable stew 200 gr.

Day 7:

• Lentils 150 gr;
• Pomegranate;
• Vegetable soup 250 gr. Boiled chicken fillet 150 g;
• Green bell pepper;
• Rice 100 gr. Stewed green beans 200 gr.

Day 8:

• Barley porridge 150 gr;
• Green apple;
• Green borscht 250 gr. Steamed turkey fillet 150 g;
• Steamed broccoli;
• Lentils 100 gr. Cucumber and pepper salad 200 gr.

Day 9:

• Oatmeal 150 gr;
• Plum;
• Cream of celery soup 250 gr. Steamed hake 150 g;
• Brussels sprouts;
• Rice 100 gr. Vegetable stew 200 gr.

Day 10:

• Rice porridge 150 gr;
• Apricot;
• Vegetable broth. Boiled pollock 150 gr;
• Spinach;
• Lentils 100 gr. Steamed broccoli 200 gr.

Day 11:

• Lentil puree 150 g;
• Orange;
• Cabbage soup 250 gr. Steamed pike perch 150 g;
• Cucumber;
• Rice 100 gr. Cabbage salad 200 gr.

Day 12:

• Barley porridge 150 gr;
• Pear;
• Green borscht 250 gr. Boiled chicken breast 150 g;
• Bulgarian green pepper;
• Lentils 100 gr. Steamed vegetables (spinach, broccoli) 200 gr.

Day 13:

• Oatmeal 150 gr;
• Kiwi;
• Vegetable soup 250 gr. Boiled turkey fillet 150 g;
• Spinach;
• Rice 100 gr. Green beans 200 gr.

Day 14:

• Rice porridge 150 gr;
• Apricot;
• Celery puree soup 250 gr. Steamed pollock 150 g;
• Broccoli;
• Oatmeal 100 gr. Vegetable stew 200 gr.

Day 15:

• Oatmeal 150 gr;
• Mandarin;
• Broccoli cream soup 250 gr. Boiled cod 150 gr;
• Cucumber;
• Lentil puree 100 gr. Cabbage salad with herbs 200 gr.

The right way out

By following Maya Plisetskaya’s diet for 15 days, you can get rid of 8-11 extra pounds. It is important to maintain impressive weight loss results so that the lost weight does not return soon. To do this, you need a competent way out of Maya Plisetskaya’s diet. You should continue to eat according to the established ballerina rules, gradually increasing the volume of portions.

In the first week It is recommended to add eggs to your diet (no more than 1 piece per day), low-fat fermented milk products (cottage cheese, kefir, yogurt). Meat and fish should continue to be boiled, you can stew, bake, steam or grill, and fried foods should be completely abandoned.

Maya Plisetskaya recommended repeating the diet after two months to maintain the achieved weight loss results. To maintain your figure and weight at normal levels, it is recommended to exclude fatty foods and sweets from your diet when leaving Maya Plisetskaya’s diet.

You should continue to drink a glass of still water 30 minutes before meals., which will prevent you from overeating. Particular attention should be paid to your physical activity, because regular exercise (sports, walking, running, swimming) allows you not only to maintain muscle tone, but also prevent the appearance of stretch marks and sagging skin during rapid weight loss.

Contraindications

When we talk about Maya Plisetskaya’s diet, we first of all remember the famous phrase of the great ballerina: “The best diet is to eat less!” Yes, Plisetskaya followed this rule all her life, although not as fanatically as one might think from this phrase taken out of context.

Maya Plisetskaya's nutritional rules

The basic principles of nutrition of Maya Plisetskaya, which she professed in everyday life, can be summarized in several points:

• exclude sugar and sweets, baked goods and refined foods, fatty foods, sausages and smoked foods from their diet, or at least consume them as rarely as possible;
• the basis of the diet should be simple and low-calorie foods: vegetables, fruits and cereals, lean meat, fish, dairy products;
• you need to eat little and often, do not starve or overeat;
• do not eat at night: the last meal should be 3-4 hours before bedtime.

The rules, as we see, are very simple, but how difficult it can sometimes be to follow them! However, it was their strict adherence that allowed the great ballerina to maintain excellent shape for many years. If for some reason she still gained a few extra pounds, then Maya Mikhailovna used a fairly strict fasting diet, with the help of which she mercilessly expelled this extra weight that had come from nowhere.

15-day diet of Maya Plisetskaya

Firstly, meat, eggs, dairy products, potatoes and tomatoes, any spices, chocolate and coffee are completely excluded from the diet. Occasionally you are allowed to eat fish. And the basis of the diet should be green vegetables, legumes and water-based cereals.

Here is a sample diet menu:

• breakfast: a plate of oatmeal;
• lunch: a plate of vegetable soup, vegetable salad;
• dinner: a portion of rice, vegetable salad, a piece of lean fish (not every day!).

You can snack between main meals with vegetables or unsweetened fruits.

During the diet, you need to drink more water, at least one and a half liters per day.

The duration of the diet is up to 15 days, it can be repeated no earlier than after 2 months.

The nutrition system recommended by Maya Plisetskaya for every day is absolutely rational and healthy, and it is unlikely that anything can be objected to its principles. The only thing is that it may not be suitable for a very small number of people due to the presence of any diseases for which some of the products on which it is based are contraindicated.

But her 15-day fasting diet is very strict and difficult, and it will be very difficult for many to endure it. The result, however, is worth it: in 15 days, an average of 8-10 kilograms is lost. But do not forget that after finishing the diet you must strictly adhere to the nutritional rules described in detail at the beginning of this page, otherwise the kilograms lost with such difficulty will return very quickly.

Maya Plisetskaya’s diet is a ballerina’s diet, consisting only of foods of plant origin. It helps to reduce weight from 5 to 8 kilograms in two weeks, which the prima of the Russian ballet has repeatedly proven by personal example to everyone who wants to lose weight. If you add physical activity to your diet, the result in the form of a slender and toned body reflected in the mirror will not take long to arrive.

Maya Plisetskaya’s “Don’t Eat” Diet

The diet is based on the principles of modern proper nutrition. And Maya Plisetskaya herself always said: “We need to eat less.” The ballerina claimed that the main secrets of her slimness were:

• Moderation in food. You could eat everything, but not enough so that you wouldn’t feel a feeling of heaviness in your stomach after eating.
• Regular physical activity. In Maya Mikhailovna’s life, constant rehearsals and performances were a good waste of calories, so it’s worth adding regular physical activity to your daily routine.
• Frequent meals. The ballerina believed that it was important to eat in small portions, but often.

results

Even in her old age, the ballerina looked amazing: her special diet helped her achieve such results. The menu is strict, consists only of plant products, excluding foods that include starch. You can stay on this diet for only a short time – the duration of the diet is two weeks. But during this period of time you can lose weight from 5 to 10 kilograms. Some people who followed the famous ballerina's diet were able to lose more than 15 kg. But this result depends on the personal characteristics of the human body, the initial weight before losing weight.

Contraindications

The diet of ballerina Maya Plisetskaya is suitable only for healthy people, because the diet is meager, and any restriction in any foods initially becomes stressful for the body. Before switching to such a diet, you should consult your doctor or nutritionist for advice, since the diet has a number of contraindications. If they are not taken into account, then such a diet will do more harm than good. It is prohibited to follow a diet:

• pregnant women;
• people under 18 years of age;
• women who are breastfeeding;
• people with neurological diseases;
• those who have high blood pressure.

Maya Plisetskaya's diet - menu

As part of this diet, it is necessary to exclude the following products:

1. Potato. The reason is the high likelihood of skin rashes, acne on the face and back, since potatoes are difficult for the body to digest.
2. Tomatoes. They contain acids, which can cause the formation of oxalate stones.
3. Any types of meat, eggs, dairy and fermented milk products. They can increase body weight, promote the development of a muscular corset, but not emergency weight loss.
4. Coffee. Capable of retaining water, disrupting the water-salt balance.
5. Spices. They disrupt metabolism, slow down the transfer of beneficial microelements and water throughout the body.
6. Chocolate and other sweets. This is a source of fast carbohydrates; overeating them leads to weight gain.

Sometimes you can add fish to your diet. In order not to experience a lack of vitamin complexes, other useful minerals and protein, when purchasing products for the menu, you can add lentils, broccoli, cabbage, rye bread, all types of cereals (unrefined), beans, beans to the list, and it will also be rational to consume vitamins mineral complex. Remember that Plisetskaya’s diet includes drinking a lot of water: you need to drink about two liters per day. Liquid will help prevent depletion of the body's water balance.

Below are several options for creating your own diet. If you feel hungry between meals, you can satisfy it with unsweetened fruits or vegetables:

Quitting the diet

It should be clarified that Plisetskaya’s diet cannot last more than two weeks, since during it not all elements important for human life enter the body, especially calcium. This method of weight loss cannot be called healthy. In order to avoid gaining weight again after losing weight, you need to exit the diet correctly: this period should be extended for two weeks, just like the process of losing weight itself.

Every day or every other day you need to add one new (but not high-calorie) product to your diet. We should not forget about physical activity, which will help maintain the level of activity that is necessary to maintain the results obtained. After the diet you need to take a break. You can return to it no earlier than after 2 months.

Maya Plisetskaya is a legendary ballerina who has surprised and inspired millions of fans for many years, demonstrating the art of ballet in all its glory. It’s hard to believe, but even at 86 years old this unique woman remains fragile and beautiful!

All thanks to eating habits that allow you to maintain ideal shape, regardless of age. Diets of ballerinas have always enjoyed particular success among fans, because who, if not ballerinas, knows how to quickly lose weight to the minimum possible weight?

The thing is that ballerinas are allowed to weigh no more than 48 kg with a height of 160 cm. In addition, ballerinas also have well-developed muscles, which means there is practically no fat layer. How do these vocal women manage to achieve such stunning results? Maya Plisetskaya lifted the veil of secrecy and spoke in detail about her diet.

What is the essence of Maya Plisetskaya’s diet?

The main rule of a ballerina is to strictly limit food portions. It was she who once said that to lose weight you just need to “not eat.” Of course, it is impossible to completely give up food (and it is not necessary), but you will definitely have to reduce portions. In addition to cutting back on your diet, you also need to move a lot in order to properly burn incoming calories.

According to the prima, the physical activity of ballerinas is exhausting, so often there is neither time nor energy left for eating, which also contributes to weight loss - albeit not very healthy. In addition, Maya Plisetskaya uses a special diet from time to time, which helps her lose weight and look great.

The diet consists of eating a strictly limited amount of food for two weeks. You also need to exercise or simply increase your daily exercise. The diet may seem difficult, because the menu is very monotonous, but, according to the ballerina, in two weeks you can easily get used to such a diet. The list of prohibited products includes:

• Potato;
• Beet;
• Tomatoes;
• Eggs;
• All dairy products;
• Spices;
• Meat;
• Sweets;
• Flour products;
• Coffee.

In addition, evening meals are strictly limited: eating after 17:00 is not allowed. During the day, it is recommended to eat buckwheat, oatmeal with water, rice, and oats. It is also worth eating lentils rich in proteins and vitamins every day.

It is best to make puree from it, to which you can add a little garlic or onion for taste. For small snacks, it is better to choose fruits: apples, oranges, grapefruits. The ideal second course on a diet is lean white fish (preferably sea fish) with a vegetable side dish.

Age does not affect the figure of Maya Plisetskaya

Sample menu for Maya Plisetskaya

• Breakfast: oatmeal with cherries. A cup of weak herbal tea without sugar.
• Lunch: small grapefruit. A glass of freshly squeezed orange juice.
• Dinner: steamed cod with cucumber and radish salad. A glass of mineral water without gas.
• Afternoon snack: small orange. A glass of freshly squeezed grapefruit juice.
• Dinner: lentil puree, a cup of tea without sugar.

Advantages and disadvantages of the diet

Among the obvious advantages of the diet is its extreme effectiveness. In two weeks of special nutrition, you can lose up to 13 kg (of course, if you have a lot of excess weight). If the initial weight is small, then you can lose 5-7 kg. During such a diet, you feel light and feel good. As for the disadvantages of the diet, there are also many of them.

Firstly, the strictness of the diet does not allow the body to relax for a second due to the extremely limited daily caloric intake, which is a serious stress for the human body. Thus, the diet is not suitable for people engaged in intellectual work, since concentration will be significantly more difficult.

Secondly, the absence of meat in the diet can negatively affect muscle mass and the biochemical composition of the blood. Therefore, it is necessary to treat the diet carefully and never exceed its duration. It is also important to take vitamins, magnesium, calcium, iron and probiotics, because without dairy products there is a risk of disruption of the gastrointestinal tract.

Maya Plisetskaya's diet is an effective, but rather radical method to lose about 10 kg of excess weight in a short time, while improving the health of the body.

The diet of ballerina Maya Plisetskaya is, first of all, a healthy nutrition system. Following the diet menu will bring double benefits - getting rid of extra pounds and enabling a complete restart of the digestive system.

Why choose this particular diet?

Maya Plisetskaya rightfully bears the title of queen of Russian ballet, and even at nearly 90 years old she has a figure that would be the envy of most 30-year-old women. Not only does constant physical activity help Maya Mikhailovna maintain this shape - dancing at over 80 is not as easy as at 20. But the ballerina also does not give in to excess weight, keeping her figure under control with the help of a special diet.

The figure of a ballerina is what almost every girl dreams of. True, not everyone is ready to go through the tests that lie behind such coveted beauty. But sometimes, in order to quickly improve your figure and get rid of the hated pounds, you have to endure hardships worse than those experienced by the female cast of the Bolshoi Theater dance troupe. If you are not afraid to take on such a challenge, then Maya Plisetskaya’s diet is for you.

Plisetskaya’s diet represents what we used to call “healthy nutrition.” Maya Mikhailovna recommends not going on a diet often, but only when an emergency correction of the figure and a shake-up of the body is required. What does the Plisetskaya diet provide?
“In two weeks of a very modest, monotonous diet, the body will get rid of 8 to 10 kg of excess weight. At the same time, the body is cleansed, the stomach is literally restarted, and metabolism is improved.”

Plisetskaya’s diet in combination with physical exercise is recommended to get rid of food addiction and obesity.

The severity of the diet determines presence of contraindications. Those with heart, kidney and gastrointestinal diseases should not sit on it. This diet is also not suitable for recovery after long-term illnesses. In other cases, such a shake-up will only benefit the body.

Basic Rules

During the adoption of restrictions, the following products disappear from the table:
Meat of all types and varieties. Fish and legumes are sources of protein.
Milk and all dairy products, including kefir, yoghurts and curd desserts.
Flour products, sweet and savory baked goods, including even bread.
Eggs.
Coffee.
Sugar.

It is proposed to replace them with the following products:
Cereals. Oatmeal, rice, and barley are best suited for porridge. The ballerina especially recommends eating green and red lentils - they are rich in protein, vitamins and amino acids.
Low-fat fish in small quantities.
All vegetables except potatoes and tomatoes.
All fruits except bananas. In this case, it is better to give preference to fruits with low sugar content.
Tea (preferably herbal), plenty of water.

At the same time, active sports and any vigorous activity in general are mandatory, according to Plisetskaya. This applies not only to physical activity, but to being busy with work: while doing things, with proper concentration, a person forgets about food and the feeling of hunger, which helps to survive a rather difficult diet.

Maya Plisetskaya's diet menu

The first day

Breakfast: 200 g oatmeal without sugar and salt. To improve the taste, you can add sour berries (currants, raspberries).
Lunch: 1 large apple or medium pear.
Dinner: 250 ml vegetable soup, 150 g green salad.
Afternoon snack: 2 small young carrots.
Dinner: 200 g rice, 250 g fresh vegetable salad, 100 g fried salmon.

Second day

Breakfast: 150 g lentil porridge, 1 sweet pepper.
Lunch: 1 medium-sized orange.
Dinner: 300 ml broccoli soup with carrots and herbs.
Afternoon snack: 3-4 figs.
Dinner: 100 g white fish with 200 g rice, 100 g green salad.

Day three

Breakfast: 200 g barley porridge with finely chopped herbs, 100 g boiled chicken.
Lunch: 1 small grapefruit.
Dinner: 100 g red fish, cabbage and cucumber salad (200 g).
Afternoon snack:a glass of pumpkin juice.
Dinner:200 g beans, stewed with vegetables, 100 g green salad.

Day four

Breakfast: 200 g buckwheat porridge, 200 g Greek salad without cheese.
Lunch: a glass of tea with honey and ginger.
Dinner: 200 ml lentil soup with oregano and basil.
Afternoon snack: 5 large plums.
Dinner: oatmeal with finely chopped apple.

The diet can be repeated or the menu can be built in the future in accordance with the calorie content of the given portions of food. In total, the diet lasts 14 days. You should not resort to it often, but after the first time it is advised to consolidate the result by going on the diet again after 1 - 1.5 months.