How ballerinas eat: menu, diet and nutrition rules

• 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?

Basic rules for eating

1. Of any serving of food, you must eat exactly half.

If you can’t do this right away, you can eat a little first, for example, while you are at home, and finish it a little later, for example, when you are already at work.

2. Breakfast must be very hearty, since it is in the first half of the day that the most active metabolism occurs in the body.

3. Soup must be eaten separately from other foods, consumed as an independent dish.

Soup is a separate dish. Since it is a liquid food, it has a very positive effect on metabolism and accelerates the process of burning fat.

It takes 2-3 hours to digest the soup. Therefore, the next meal should be no earlier than this time.

4. Fish and meat cannot be combined at one time; this is primarily due to the fact that at the same time they are very difficult for the stomach to digest.

5. Under no circumstances should you drink food with water. You can drink it either 30 minutes before meals or an hour after meals. You need to consume up to 2 liters of water per day.

Thanks to water, the body's digestion processes improve, and everything eaten is absorbed much faster.

Let's look at some of the subtleties of how 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?

Grocery list

Regular exercise for ballerinas during training and performances takes a lot of energy. To replenish them, it is necessary to eat properly, nutritiously and balanced so that the body can withstand such a rhythm of life.

Below we will talk in detail about permitted, partially restricted and prohibited foods during the diet.

Authorized Products

It is necessary to consume calories both before and after rehearsal to maintain normal weight, as well as saturate the cardiovascular, respiratory and other body systems with all important substances. The same rule applies to everyone who decides to adhere to this nutritional method.

A ballerina's diet must include:

• complex carbohydrates - the diet should contain large quantities of various cereals with water, bread made from whole grain cereals and seeds;
• fiber - promotes normal functioning of the gastrointestinal tract, healthy peristalsis, vitamins and microelements can be obtained from fresh salads with herbs, various varieties of cabbage, spinach, etc.;
• protein - important for muscles, it is best obtained from lean meat, mushrooms and boiled fish;
• fats - their intake into the body should only be in the form of olive or butter, fish.

The table below shows a list of permitted products. The amount of fats, proteins, carbohydrates and calories is calculated per 100 g of product.

Prohibited Products

The list of prohibited and restricted products includes:

• ketchups, mayonnaise and other canned sauces that contain large amounts of preservatives, starch, sugar and dyes;
• any products whose fat content exceeds 3%;
• legumes and other foods that cause increased gas formation - it is advisable to limit their consumption or completely eliminate them from the diet;
• granulated sugar and confectionery products can be consumed in limited quantities, but if possible it is better to completely avoid them;
• Fructose and glucose are best obtained from fruits, but in rare cases you can treat yourself to extra dark chocolate.

Below is a table of prohibited products. The data presented is based on 100 g of product.

Products that are allowed

1. It is best to choose low-calorie products.

Meat and cottage cheese – 0%, kefir – no more than 1%. The fat content of other products should be no more than 2.5%.

2. Complex and some easily digestible carbohydrates should be included in your diet. These include rice, river, oatmeal, vegetables, fruits and bread.

3. The most desirable foods are those rich in omega-3 acids.

Foods containing the highest amounts of omega-3 acids include nuts, avocados, and fish (eg, sardines, salmon).

They are able to charge the entire body with more energy, and thanks to them, the muscles of the body become stronger. In the case of ballet art, omega-3 acids are simply necessary to avoid any injury.

3. Water must be purified, mineral and always non-carbonated.

Products to exclude

1. Salt and sugar should be eliminated completely, since salts cause water retention in the body, and sugar is one of the useless carbohydrates. Therefore, to prevent your food from seeming too bland, you can use honey instead of sugar, and seasonings, onions, garlic and soy sauce instead of salt. However, they should be added only before meals.

This will allow you to eat not only healthy, but also tasty.

2. You should absolutely completely exclude smoked foods, fast food, sweets, various semi-finished products, everything salty, spicy and fatty, as well as marinades, carbonated and alcoholic drinks from your diet.

3. Sauces and mayonnaise should also be excluded from the diet.

Note: even if mayonnaise is included in the base of any sauce.

Fasting days that ballerinas should follow

How do ballerinas eat on fasting days?

In order to start losing weight, ballerinas need to spend literally 2-3 days fasting.

Approximate food menu for the very first fasting day.

For breakfast you will need: any vegetable juice, tomato juice is recommended, as it is more nutritious. You need to drink 1 glass.

For lunch: rye bread - one small piece + two glasses of tomato juice.

For dinner: it will be enough to drink one glass of vegetable juice.

Diet of ballerinas on the second day.

On the second day of fasting, you need to drink milk or any fermented milk products. However, you should also remember about fat content; its percentage should be either 0 or 1%, but not more.

For breakfast: it is recommended to drink either milk or kefir - one glass.

For lunch: rye bread - one piece + kefir - one glass.

And for dinner: it will be enough to drink one glass of milk or kefir.

To maintain physical fitness, dancers require special fasting days. No more than once a week.

So, let's get down to the most important thing.

Tatyana Melnik, 27 years old

soloist of the Musical Academic Theater named after. Stanislavsky and Nemirovich-Danchenko

Parts: Kitri (Don Quixote), First Shadow (La Bayadère), Masha the Princess and the Doll (The Nutcracker).

Weight: 43 kg.

Height: 161 cm.

Breakfast: black coffee and glazed cheese.

Lunch (13:00 – 14:00) : coffee with a small cake/chocolate/piece of chicken with salad.

Dinner (21:00 – 24:00) : meat (often chicken or chicken hearts) with salad/spaghetti.

Physical activity: choreography classes and rehearsals from 2 to 6 hours a day, 6 days a week + performances.

Vitamins and dietary supplements : “Energy tonic”.

If you need to lose weight: you simply try to eat less, especially if during this period of time there is less workload at rehearsals.

Prohibited foods: flour, including bread.

Favorite dish/cuisine : Russian cuisine.

Always have in the refrigerator: glazed curds, sausage, cheese, fruit

“To be honest, I don’t weigh myself at all. My body burns everything unnecessary while working. I track my shape by the reflection in the mirror. When there is little load, I can gain a little weight. But this is noticeable only to me; those around me do not see the difference.

I can’t eat much in the morning because then it’s hard to work out with a full stomach. Lunch itself is also rare. Often there is no time for this, and the workload of rehearsals makes you want to drink more than you eat. The main meal of the day is dinner.

A standard working day for a ballerina looks like this: class starts at 11 o’clock, where we warm up for an hour; then a short break and start rehearsing - solo, with the masses (ballet) or with a partner. The performance starts at 7 pm, usually these days after classes we are free and we manage to eat something light, such as chicken, in the cafeteria. There are still two hours left to sleep before the performance, and you have to run to make-up and hair. After the performance, dinner happens around twelve o'clock in the morning. I don’t feel any particular feeling of hunger – I feel adrenaline and I’m really thirsty. I love the “nasty” thing – Coca-Cola.

At one time I had stomach problems; after eating salty or fatty foods, pain began. I had to undergo a course of treatment. The diet of ballerinas is not ideal; we do not eat only spinach. We love cakes, chocolate, sweets and indulge ourselves with pleasure.”

Diet menu for ballerinas

So, what do ballerinas eat? The daily menu consists of 5 main meals.

For your first breakfast: drink one glass of warm milk and eat 60 grams of cottage cheese with 0% fat content.

For second breakfast. One piece of black bread, spread with butter (you can use honey instead of butter), and one cup of coffee.

For lunch you need to eat either fish (up to 40 g) or meat (up to 100 g) + stewed vegetables (note: you can use cabbage, zucchini, pumpkin, eggplant, peppers, etc. for this).

Afternoon snack: it will be enough to eat just 1 fruit. You can treat yourself to an apple, orange or grapefruit.

As for dinner, it must be at least two hours before the night's rest. It will be enough to drink milk - one glass is enough, or low-fat kefir - also one glass, you can add honey - one teaspoon.

Menu (Meal Schedule)

Menu example No. 1

Menu example No. 2

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.

Elizaveta Misler, 39 years old

prima of the Rostov State Musical Theater

Parts: Snow White (Snow White and the 7 Dwarfs), Juliet (Romeo and Juliet), Giselle (Giselle), the Sugar Plum Fairy and Clara (The Nutcracker), Princess Aurora (Sleeping Beauty).

Height: 163 cm.

Weight: 47-50 kg (before and after birth).

Breakfast: bran flakes with milk/buckwheat flakes with milk, coffee with cream and a lump of sugar, bun with butter/pancakes with sour cream, soft-boiled egg/bran bread with feta cheese and boiled pork/caviar. Second breakfast (before 12:00): cheesecakes with sour cream / cottage cheese casserole.

Lunch: soup and vegetable salad.

Dinner: meat or fish and vegetable salad.

An hour before bedtime: kefir.

Physical activity: choreography classes and rehearsals from 2 to 6 hours a day, 6 days a week + performances. Before pregnancy – modern dances 2 times a week.

Vitamins and dietary supplements: before childbirth - a complex of multivitamins for people with increased physical activity.

If you need to lose weight, you go on the diet of Irina Viner, a renowned rhythmic gymnastics coach, for two weeks. Diet: buckwheat porridge, white poultry (boiled or baked), lean fish, seafood, 5 cups of green tea per day, green vegetables. The diet is aimed at accelerating metabolism and should be combined with active physical activity.

Prohibited products: soda. He also limits himself to flour and sweets, fried foods, meat and fatty cheeses, and ice cream.

Favorite dish/cuisine: Italian cuisine (Caprese salad, lasagna, Bolognese pasta, salmon carpaccio with capers, fettuccine in creamy mushroom sauce, tiramisu, Caesar salad).

Always have in the refrigerator : vegetables, green salad, kefir, milk.

“I have a son, Renat, he is 1 year and 2 months old. During pregnancy, I didn’t change my diet much, I just didn’t eat meat at all - I didn’t want to. I ate a lot of fruit, buckwheat porridge every day. During pregnancy I gained 9 kg.

My normal weight returned already in the maternity hospital - 50 kg. With the birth of Renat, I adjusted my diet and eliminated allergens since I was breastfeeding. In general, the usual diet for a nursing mother. I immediately put on comfortable heels and began to walk the streets for a long time. Walking in heels tones the muscles of the legs and buttocks. Only two months after giving birth, the doctor allowed me to exercise on my back, abs, stretching and exercises in the ballet room. After 3.5 months, I already started rehearsals for the play “Snow White and the 7 Dwarfs.” With the birth of the baby, the figure did not undergo any changes, except for the breasts, which increased by two sizes. But I think this is a temporary effect while I feed.

I can completely control my desires, but in principle I do not deny myself my favorite food - I just eat, combining the right foods, and at the right time. Until 12:00 you can eat everything (flour, sweets, cakes, butter, and bread). Carbohydrates (pasta, cereals, potatoes) are allowed until 17:00. And after this time it is better to focus on protein foods and fresh vegetables.”

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.

Ballerina diet: how to lose weight using the methods of famous dancers

✅ You probably admire the grace and lightness of ballerinas? The figure of the dancers is the result of the girls’ hard physical labor. They often have to go on strict diets to keep their bodies in shape.

Ballerina diet: principles and essence

There are several weight loss programs - some of them are characterized by maximum efficiency, but at the same time severity, while others are more gentle. Whatever diet you choose, you should adhere to several important rules:

1. Monitor your body's water balance. You need to drink at least 2.5 liters of clean water per day. This is very important not only for quick weight loss, but also for health in general.
2. Eat a balanced diet. The body must receive a sufficient amount of proteins, fats, and carbohydrates. Otherwise, health problems may arise.
3. One of the most important rules for successful dancers is to reduce salt intake as much as possible. It retains fluid in the body, and therefore extra pounds disappear more slowly.
4. Experts do not recommend combining different types of proteins during one meal. Consume either dairy products, meat, eggs, or plant proteins.
5. Reduce your usual portions by half. It's better to eat less, but more often. This way you can teach your body to eat in small portions.
6. To lose the maximum number of kilograms, give up all store-bought sauces, mayonnaise, and so on.
7. Do not drink water during or immediately after meals.
8. Do some sports. With the help of training you can keep your body in good shape.

What are the contraindications?

Doctors do not recommend using the ballerina diet for people suffering from chronic diseases. This is especially true for problems with the intestines, gastrointestinal tract, liver, kidneys and heart. Restrictions also apply to pregnant and lactating women.

How to lose weight at home

There are several diet options - from strict to gentle. We will tell you about the options - for 4 days, 7 and 10 days.

Menu for 4 days

This diet will allow you to initially lose about 4 kilograms of excess weight. If this type of weight loss suits you, then after a while move on to the next stage, that is, increase the number of days.

The ballerina diet for 4 days involves a gradual alternation of fasting days.

Schedule and menu:

• First day. 2 liters of tomato juice, three to four slices of dry black bread.
• Second day. 2 liters of milk, three to four pieces of dry black bread.
• The third day. 800 ml of chicken broth, 300 grams of lean meat, 6 tablespoons of boiled rice, one grated carrot.
• Fourth day. 2 liters of mineral water. If it is too difficult to tolerate such a diet, then water can be replaced with low-fat kefir.

All foods should be divided into five meals a day. We have prepared another diet option for you, which also involves alternating days with a certain menu.

First day.

Rice diet. 1.5 liters of tomato juice, 250 grams of boiled rice without salt or spices.

Second day.

Dairy diet. 2 liters of low-fat kefir or fermented baked milk. You can also add low-fat cottage cheese to the menu. In this case, you will have to reduce the amount of liquid milk.

The third day.

Meat diet. Throughout the day, you are allowed to eat half a kilogram of lean meat, preferably chicken or turkey. But no spices, sauces or salt should be added.

Fourth day.

Wine diet. This diet will probably please most girls. After all, you are allowed to eat unlimited amounts of cheese (but within reasonable limits), and also drink one bottle of red wine.

Diet for a week

This diet allows you to lose about 6-8 kilograms in a week. But to maintain such a nutrition system will require a lot of effort, iron willpower and a great desire to lose weight.

Sample menu:

First day.

• Breakfast – 300 ml of tomato juice.
• Lunch – 0.5 liters of tomato juice, a piece of black bread.
• Dinner – 300 ml of tomato juice.

Second day.

• Breakfast – 300 ml of low-fat kefir or fermented baked milk.
• Lunch – 0.5 liters of kefir, a piece of black bread.
• Dinner – 300 ml of low-fat kefir or fermented baked milk.

The third day.

• Breakfast – 100 grams of low-fat cottage cheese with berries, toast with cheese.
• Lunch – 100 grams of boiled rice, 150 grams of lean steamed fish.
• Dinner – vegetable salad, stewed vegetables.

Fourth day.

• Breakfast - oatmeal cooked in water.
• Lunch – cabbage salad, stewed vegetables.
• Dinner – 120 grams of buckwheat porridge, 150 grams of lean fish.

Fifth day.

• Breakfast – 4 tablespoons of low-fat cottage cheese, a handful of berries.
• Lunch – 200 grams of lean steamed meat, vegetable salad.
• Dinner – steamed zucchini, tomatoes and peppers.

Sixth day.

• Breakfast - oatmeal with water, you can add berries for taste.
• Lunch – steamed zucchini, tomatoes and peppers.
• Dinner – 200 grams of lean steamed meat, vegetable salad.

Seventh day.

• Breakfast – low-fat cottage cheese with berries.
• Lunch – lean meat or grilled fish, buckwheat porridge, salad.
• Dinner – steamed vegetables.

In addition, your diet must include lunch and an afternoon snack. They will not change daily. So, for second breakfast you will have to consume one glass of juice and 100 grams of low-fat yogurt. For afternoon snack - vegetable soup.

Menu for 10 days

The longest diet for ballerinas is 10 days. At the same time, with the help of this diet you can achieve maximum weight results. It is difficult to withstand it, but with a very strong desire you will succeed.

So, here are the rules of the diet. The weight of each serving cannot exceed 300 grams. And this is logical, what ballerina can dance with a full belly? If you drink a juice or smoothie, it counts as a separate meal and not as a supplement.

Interestingly, during this diet you are allowed to eat sweets. They will give you energy. But only marshmallows or marmalade are allowed.

Daily diet:

• Breakfast – 70 grams of low-fat cottage cheese, 250 ml of low-fat milk.
• Second breakfast – black coffee without sugar, toast with honey or butter.
• Lunch – soup cooked with lean meat, rice, carrots. But no more than 300 grams.
• Afternoon snack – fruit salad.
• Dinner – 250 ml of milk, a spoon of honey.

Diet for ballerinas and gymnasts

For girls who do gymnastics or ballet, special diets are provided. Here is one of the most popular.

The bottom line is that on sports days you need to eat 4-5 times a day. At the same time, on free days you should unload the body.

So here's a sample menu:

Breakfast (without training) - omelet, oatmeal, buckwheat (you need to choose one), sugar-free drink.

Breakfast (if training is planned) - oatmeal with honey and nuts, toast with cheese, drink with sugar.

Second breakfast (dish of your choice) – baked apple, kefir; 2 banana, tea; carrot salad, kefir; low-fat cottage cheese with honey.

Lunch (dish of your choice)

• soup with pearl barley porridge, 170 grams of lean meat, vegetable salad, lemon drink;
• buckwheat porridge, goulash, 100 grams of chicken breast, tomato, sugar-free drink;
• 150 grams of lean meat, 120 grams of boiled rice, vegetable salad without dressing, a drink of lemon and honey.

Dinner (dish of your choice)

• 250 ml low-fat yoghurt, green apple;
• steamed lean fish cutlet, vegetable salad, sugar-free drink;
• stewed zucchini, carrot or apple juice;
• low-fat cottage cheese, a drink made from lemon and honey.