The pangs of creativity: how actors lose weight and gain weight for roles

General rules

The actor's diet for 4 days is considered one of the most extreme and effective methods of losing excess weight.
The diet is designed with the expectation of rapid weight loss in a short period of time. The diet is especially popular among theater, ballet and film actors. In 4 days you can get rid of 4 extra pounds. Latin America is considered the birthplace of the Actor's Diet. The nutrition system, developed about half a century ago, allowed actresses not only to lose weight, but also to relax after hard filming by drinking table wine. Subsequently, a non-alcoholic version of the diet was developed.

The diet is based on a low-calorie diet and alternating mono-diets: dairy, fruit, wine, protein. This allows you to accelerate your metabolism and start processes that help normalize your weight. A well-designed diet can achieve several results at once:

• fat breakdown;
• cleansing the intestines of toxins , breakdown products, waste;
• removal of stagnant excess fluid from the body.

The end result is that swelling is eliminated, the volume of subcutaneous fat is reduced, and extra pounds are lost. Unlike most diets, the actor's diet imposes restrictions on fluid intake. There is debate regarding the usefulness of this principle.

Varieties

There are two additional variations of the presented diet: for 5 days and for 12.

Actor's diet menu for 12 days

First 3 days

Second 3 days

Third 3 days

Fourth 3 days

What can you eat during an acting diet?

The actor's diet menu is based on a number of products that can be consumed throughout the day in unlimited quantities. Diet days are divided into:

• fruit;
• wine;
• protein;
• dairy

During the acting diet you can:

• eat ripe fresh fruits (apples, pears, all citrus fruits);
• fermented milk products with low fat content of 1% or less (cottage cheese, yogurt, kefir, fermented baked milk, hard cheese);
• boiled lean meat (lean beef, veal, turkey, rabbit, chicken, nutria);
• lean fish (hake, pollock, pike perch, cod, flounder, pike, bream);
• seafood (shrimp, mussels, squid, octopus)
• white unpolished rice, but not boiled, but steamed;
• drink green tea, white and red dry wines and freshly squeezed juices (tomato, apple, orange, grapefruit).

Don't forget to drink water

Water should be drunk in limited quantities, no more than 0.5 liters per day. Do not use salt, sugar or any other spices. All dishes are prepared exclusively by steaming, baking, boiling or stewing. Under no circumstances should you eat fried foods, baked goods, or foods containing starch and gelatin.

Authorized Products

During the acting diet, you can eat ripe fruits raw (pears, citrus fruits, apples, etc.). Fermented milk products should be fresh and low-fat, without any additives (ryazhenka, yogurt, kefir). In addition to the main dish, you can add hard cheese. As a side dish, you can use rice steamed overnight. The rice should be unpolished and brown. For meat you can eat chicken, veal, turkey, rabbit.

Water and drinking regimen: still water, green tea and freshly pressed juices (vegetables, fruits). You can drink table wine (white/red).

Table of permitted products

Fully or partially limited products

The actor's diet has its own peculiarity - water should be limited (no more than 500 ml per day). On wine day you will have to completely give up water. All food additives, flavors, dyes, and preservatives are prohibited. Dishes should not be greasy or spicy. Food cannot be fried. It is necessary to completely abandon pickles, smoked meats, and canned products.

All offal, fatty fish and meat are prohibited for consumption. Vegetables with a high starch content are not recommended for consumption. The process of losing weight is negatively affected by the consumption of sweets, flour products, fast food and any semi-finished products. You cannot drink carbonated drinks, packaged juices, instant coffee, or alcohol-containing drinks (except wine on wine day).

Table of prohibited products

The pangs of creativity: how actors lose weight and gain weight for roles

For the role of Trevor Resnik, who suffers from insomnia, in the film “The Machinist,” Christian Bale lost 30 kg and began to weigh 55 kg with a height of 1.86 m. This is more than anyone lost in the movie. Christian was on a strict diet for 4 months: he ate one apple and one can of tuna a day. For the role of a drug addict crippled by the war, Matt Damon lost almost 20 kg, which greatly harmed his health. For the film “The Informant,” he gained weight by 15 kg at once... For the role of Mark David Chapman, the killer of John Lennon, Jared Leto gained more than 22 kg. This task was made more difficult by the fact that in its normal state it weighs only about 63 kg. To gain a lot of weight, Jared went on the “McDonald diet” - he ate mostly burgers, fries and ice cream and tried to exercise less. At the same time, his health was tirelessly monitored by Dr. And - without competition - Renee Zellweger for the film “Bridget Jones's Diary”. For the sake of her, perhaps, most famous role, Renee gained 13 kg. And twice. Adrien Brody lost 14 kilograms for the role of Vladek Szpilman, following a six-week diet of two boiled eggs and green tea for breakfast, chicken for lunch and a piece of fish or chicken with boiled vegetables for dinner. Initially, his weight was 73 kilograms (with a height of 185 cm). Adrian also sat on a protein diet for several months. For her role in the film “The Jacket,” Hilary Swank exhausted herself for several hours a day with strength training in the gym in order to receive an award for “Baby on million". And as a result, I lost 7 kg. Colin Farrell had to lose weight for the film Triage, where he played a war reporter in Bosnia in the 1990s. According to the script, Colin's character is a man with permanent bags under his eyes and sunken cheeks. According to some reports, the actor managed to lose about 10 kilograms, but Farrell prefers not to disclose the specifics of his strict diet. Daniel Craig had to gain muscle mass for the role of James Bond. In order for Tom Hanks' character in the film Cast Away to look authentic after four years spent on a desert island, the actor lost 20 kilograms during filming; Benicio Del Toro gained 18 kg before filming Fear and Loathing in Las Vegas. To achieve a resemblance to his hero, Australian criminal Mark Brendon Reid, nicknamed the Butcher, Eric Bana (Inside View) shaved his head and gained 13 kg in 4 weeks. The Oscar for Best Actress in the film “Monster” was not easy for the famous Hollywood beauty - to play her complex heroine, Charlize Theron gained 15 kg. 2 months before the Oscar ceremony, Charlize regained her former shape. Charlize also lost 13 kilograms for the role of a girl dying of cancer in the film “Sweet November.” As a result, the actress then began to weigh a little more than 40 kg. Having conceived 'Kill Bill', Quentin Tarantino immediately saw Uma Thurman in the title role. However, at that moment she was pregnant and could not perform somersaults or fight with swords. In this regard, Tarantino postponed filming for a year, firmly deciding to wait for Uma. Three months after the birth of her son, the actress began filming. As a result, she played in such a way that the whole world believed that Uma was born with a sword in her hands. When fight director Wu Ping first saw the actress, he was horrified. During her pregnancy, Uma gained a lot of weight. In addition, her relationship with her husband, actor Ethan Hawke, completely broke down. In general, Uma was out of shape. However, the role of a samurai required concentration, the ability to fight with swords (in two ways - samurai and wushu), throw knives, do somersaults, and also master kung fu and hand-to-hand fighting techniques. Uma did only yoga and Pilates. The tedious training began. Three months from 9 am to 5 pm daily. After training, Uma immersed herself in a bath with aromatic salts to relieve the aching pain throughout her body. For such courage, she was nicknamed “the beautiful samurai” on the set. At the same time, Uma had another feat ahead of her - to lose 11 extra kilograms in 1.5 months. Experts settled on a diet based on the philosophy of Zen Buddhism. Food is seen in it only as a way to maintain life, and not as a source of pleasure. Uma was advised not to eat heavy foods, which would make her sluggish and slow. The black list included: bitter, salty, spicy, fatty, fried and everything subjected to prolonged processing. As a result, Thurman ate rice, steamed fish and meat, Japanese tofu soup, beans, fresh and cooked vegetables. I drank rare varieties of Chinese and Japanese green teas to cleanse the body. Updated 25/02/10 18:06

: Liv Tyler had to lose more than 10 kg for the role of Arwen in the film “The Lord of the Rings”... the actress adhered to the principles of a raw food diet for several months

Menu for an actor's diet for 4 days

Day 1

Day 2

Day 3

Day 4

Actor's Diet Recipes

Rice for the cleansing stage 1 cup white rice, water. Place 1 cup of white rice in a five-liter jar and fill with water.

Let it sit for 36 hours in a cool place. Then rinse the cereal and boil it in 3 glasses of water until you obtain a liquid porridge.

Rice and tomato soufflé

1. Boiled rice, 1 glass, 2-3 tablespoons of tomato juice.
2. The amount of juice used for the recipe is “subtracted” from the total amount of drink consumed per day.
3. For this recipe, cook moderately viscous porridge, 1 cup of soaked cereal, plus 2 cups of water.
4. Tomato juice is added to the cooled rice and the product is whipped with a blender.
5. The resulting puree can be slightly cooled to improve the taste.

Homemade cottage cheese quick

• 2 liters of low-fat kefir,
• juice of 1 lemon,
• thick linen bag.

Squeeze lemon juice into kefir and mix. The curd will separate from the buttermilk and will need to be scooped up with a spoon and placed in a bag.

Hang the curd over the sink to allow any remaining whey to drain, then place under pressure.

If you add 1-2 eggs to this recipe and heat it slightly, you will get homemade ricotta cheese, which can be used in subsequent stages of the diet.

Chicken breast roll

1. 400-500 g chicken breasts,
2. high quality green tea,
3. a little rice vinegar
4. 1 sheet of nori (optional)

If you are for clean protein days, you don’t have to use nori, but 1 sheet contains about 2-3 g of carbohydrates, which is quite small.

Brew green tea in 1 liter of water, cut the breast into strips and boil until tender. Catch it with a slotted spoon, place the seaweed on a sheet, sprinkle with vinegar and roll it into a roll.

Cut into portions once the dish has cooled. If you don't use nori, eat it as you would regular meat with a splash of vinegar.

Seasoned cod

• 1 kg cod fillet,
• rosemary,
• lemon juice,
• dill.

Mix lemon juice with chopped rosemary, pour the sauce over the cod, chop the dill on top, and leave to marinate for half an hour.

Then cook the fish in a double boiler for 15-20 minutes. It is important not to overcook, otherwise you will get rubber.

Rabbit jelly

1. Rabbit carcass,
2. 3-4 peppercorns,
3. Bay leaf.

Cut the rabbit, cut into portions, add water so that it barely covers the meat and cook for about an hour along with spices.

Then place the portioned pieces into jelly molds, pour in the broth and leave in the refrigerator to harden.

To speed up the process, you can add gelatin to the broth, in the proportion of 1 tablespoon of gelatin soaked in warm water per 2-3 liters of broth.

Dietary beef broth

• 500 g beef pulp with a minimum of fat,
• 3 liters of water,
• black pepper,
• Bay leaf,
• a little coriander and cumin.

Pour the spices along with the diced meat with water and boil until tender. When the broth has cooled, skim off any fat that has accumulated on the surface with a spoon.

You can consume meat separately, water separately, or together, you will not violate the diet recommendations, since the calorie content will not change.

Shrimp are fast

1. 1 kg frozen shrimp,
2. lemon juice,
3. dill and coriander.

Chop the dill and, together with the coriander, turn it into a green paste in a mortar. Add lemon juice.

Pour boiling water over the shrimp from the kettle, let the water drain, and quickly heat it in the microwave for 2-3 minutes at medium power.

Serve with sauce in a separate bowl.

Fish platter

• 800 g cod,
• 100 g salmon bellies,
• 200 g trout or salmon pulp,
• rice vinegar or lemon juice,
• dill.

Mix vinegar or juice with dill and pour into a flat gravy boat like for a Japanese table.

We cut all the fish into thin strips and steam them; the bellies are needed for juiciness; we place them in the steamer bowl on top.

Cook for 14-20 minutes so that the fish does not turn into “fish porridge”. Place on a flat plate and serve with hashi chopsticks.

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Quitting the diet

The actor's diet is a series of one-day mono-diets and her diet is considered unbalanced and low in calories. Weight loss occurs due to cleansing the intestines and removing excess fluid. Considering these factors, it is safe to say that the lost weight can return very quickly.

To preserve the achieved results as much as possible, it is not recommended to immediately return to your usual diet. You need to get out of the diet gradually, eating light food and following some rules:

• The first week should be devoted to plant foods: fruits, herbs, vegetables. Include healthy proteins (fermented milk products, lean meat) in your diet.
• In the second week, you can gradually introduce healthy cereals (buckwheat, rice, oatmeal) and grain bread into the menu. Try to consume these foods in the morning.

For the first two weeks, the total daily calorie content should not exceed 1400 kcal (for men - 1700). Fried and fatty foods, fast food, and alcohol (a little wine is allowed) are still prohibited. Try to eat small meals. During the day there should be 4 full meals, the last of which is 5 hours before going to bed. The volume of daily water consumption can be increased to 1.5 liters.

Acting Diet Requirements

This diet is a fairly tough way to lose weight. This is evidenced by the rate of loss of unnecessary kilograms. Weight loss occurs due to a reduction in calories, as well as giving up salt.

If you decide to follow the 4-day actor's diet, you will need to eat a specific list of foods every day.

• On the first day, we eat boiled rice and drink tomato juice. Choose juice that is not store-bought; it should not contain sugar or other ingredients that may compromise your weight loss.
  

  Rice can be consumed, in general, in any quantity. But don't forget that you are on a diet. If you overeat even empty cereal, you may not only not lose weight, but there is a risk of even gaining new kilograms.

• On the second day, cottage cheese and kefir (low-fat or up to 1.5% fat) are held in high esteem. They are allowed to be consumed in any (but still moderate) quantities.
• On day three we switch to lean meat and tea. It is best to opt for chicken or turkey, from which you must remove the skin.
  We drink tea (any type, but green is recommended) without sugar or sweeteners.

  As a last resort, you can use another type of meat for this day, but in no case pork. It is strictly prohibited for those who want to transform their bodies on a diet for actors.

• On the last fourth day of the diet, a very specific diet is recommended. Now you need to eat cheese. You can also drink a bottle (up to 700 ml) of red or white dry wine.
  If this diet day falls on a working day, and it is not possible to sip wine while eating slices of cheese, you can repeat the diet of the second day, leaning on low-fat fermented milk products.

  Surely such a menu will bring much more benefits to the body. The same recommendation applies to those who simply don’t like wine.

The 12-day acting diet involves eating in blocks, each of which lasts 3 days.

1. For the first 3 days we drink only kefir.
   It is not necessary to drink only low-fat; you can dilute the diet with kefir to 2.5% fat content. Moreover, following such a diet for 3 days can be difficult; the calorie content becomes too low.
2. For the second three-day block, eat apples (until your hunger is satisfied).
   

   You can use any variety, but you should focus on green fruits. They will help make weight loss faster and more noticeable.

3. The third three-day period involves the consumption of chicken and (or) lean fish.
   You can prepare them in any way. Sometimes you can even treat yourself to a dish fried in a small amount of vegetable oil. But do not use flour and breadcrumbs, which is what fish products are usually coated in.
4. In the fourth stage, which completes the 12-day acting diet, you need to eat low-fat hard cheese and drink dry wine.
   The wine can be replaced with unsweetened orange juice (preferably freshly squeezed), which can be diluted with plain, clean still water to reduce the concentration.

An indicative point of the actor's diet is the restriction regarding fluid intake. It is recommended to drink ordinary water in an amount of no more than 500 ml per day.

And on the so-called wine day, you should completely abandon it. Therefore, it is worth recognizing that weight loss occurs largely due to the loss of fluid by the body.

If you want to follow the acting method of losing weight, it is still better to stick to this rule only on the 4-day version. For a longer period, you should allow yourself to drink at least a liter of water a day.

After all, your goal is to lose weight, not to injure your body. We recommend approaching dietary rules wisely and with some criticism.

As for physical activity, which is recommended on many diets, you should not actively train on an acting diet.

A limited diet along with physical activity can easily lead to poor health and weakness, as well as worsen health.

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Advantages and disadvantages

Contraindications

The diet actively involves many organs. On the first day, the load falls on the liver, which is forced to remove toxins in large quantities. Next, the gastrointestinal tract enters the intensive work mode, then the cardiovascular system. Therefore, it is so important that everything in the body initially functions without failures. In the presence of pathologies, this technique may be hazardous to health.

Contraindications include:

• diseases of the gastrointestinal and cardiovascular systems;
• liver and kidney pathologies;
• tendency to alcoholism;
• pregnancy, lactation, menopause;
• age under 18 and after 55;
• diabetes;
• mental disorders;
• rehabilitation after operations or long-term illnesses;
• hypertension;
• hormonal imbalances;
• weakened immunity.

Before such emergency weight loss, you should undergo examination to identify the above diseases to prevent complications.

The most common side effects that people complain about are headaches, blood pressure surges and dizziness. There are also more serious complaints: renal colic, vomiting, fainting - but these are rare, and all of them are most often dictated by non-compliance with contraindications.

Acting diet reviews and results

On the Internet and on thematic forums dedicated to dietary nutrition, you can find conflicting reviews about the actor's diet for 4 days. Considering the short-term duration, the diet is well tolerated, but the lost kilograms return very quickly.

The presented diet is not suitable for permanent weight correction, and can only be used in emergency cases, so its name is fully justified. Meal options for 5 days and 12 days are easier to tolerate, but the end result is the same - the weight returns, and for some, it comes back in excess. The diet has many contraindications and is poorly tolerated in patients with chronic diseases of the digestive tract.

Diet 4 n. Dietary table No. 4

Treatment table number 4 is a nutritional system indicated for acute/chronic gastrointestinal diseases with severe diarrhea during exacerbations.

The goal of the diet is to reduce inflammation and fermentation processes in the intestines.

Basic principles of the diet: limiting salt, excluding all foods that provoke fermentation in the intestines.

Rules and principles of the diet Table No. 4

• For this diet, it is recommended to limit fats and reduce the use of chemical/mechanical irritants for the mucous membrane and gastrointestinal tract.
• You should exclude dishes that can enhance fermentation processes in the gastrointestinal tract, substances that irritate the liver, and foods that stimulate bile secretion, gastric and pancreatic secretion.
• Food is steamed or boiled in water.
• The consistency of the dishes is liquid, pureed, semi-liquid.
• You should eat at the same time, 6 times a day.