The secret of Victoria Beckham's slimness. Diet from a star

For many, the figure of Victoria Beckham evokes a mixed feeling of admiration and envy. It seems that this woman can do everything. Mother of four children, designer, singer, model, dancer and charming wife of David Beckham. With a height of 163 cm, the star weighs only 45 kg, and has not crossed this mark for many years. At 41, Victoria has a figure that any girl would envy. In our age of worship of thinness, the slender body of the former lead singer of the Spice Girls is the standard. How does she manage to look so perfect? The star's own nutritional system helps her always stay thin. What is Victoria Beckham's diet like?

But thinness is by no means an innate quality of a girl. She was never plump, but at the beginning of her Spice Girls career, the star had a more rounded figure. The current body of the style icon is the result of hard work and iron will.

Photos of Victoria Beckham before losing weight

General rules

The wife of the famous British football player David Beckham, Victoria, manages to combine her active work as a fashion designer and TV presenter with her personal life - in 2011 she gave birth to her fourth child.
Victoria Beckham's "5 handfuls" diet is a nutritional method developed specifically for her, which helped restore her slimness after pregnancy and childbirth. There are different interpretations of the five handfuls diet: many believe that this name of the diet is associated with the serving size in each meal. Others explain the essence of the diet by saying that a portion of a protein dish (tuna, boiled or baked meat, shrimp, poultry, turkey, omelet) should fit in the palm of your hand. Leafy greens and non-starchy vegetables can be eaten in unlimited quantities. Fats in the diet are represented by nuts and vegetable oil for salad dressing. Anyway, that’s five high-protein meals. As you can see, the diet is balanced and Victoria stayed on it for two months, during which she gradually lost 5 kilograms.

Everyone knows that Victoria Beckham is a fan of diets and carefully monitors her weight. The forty-four-year-old mother of four children, thanks to her determination, proper nutrition and constant physical activity, has a magnificent figure: her height is 163 cm and her weight is 45 kg. Many people reproach her for being too keen on diets and consider her figure to be anorexic. Her 2021 show was criticized for promoting anorexia , and her chosen model was criticized for being too thin. Based on the international classification of underweight, Beckham is underweight, but not anorexic. She is a pronounced asthenic (has a fragile physique), monitors her health and follows a diet.

The tea diet and alkaline diet are also named after her. However, it is not known whether they were designed by her or whether she adhered to them. Currently, the fashion designer is a committed vegetarian. Several times a week he goes to the gym and practices yoga philosophy - a combination of yoga and aerobic exercise, for example, alternating with jogging. All this helps to maintain physical and mental shape.

Basic diet rules

• Completion within 1-2 weeks.
• Fractional 5 meals a day - 3 main meals and 2 snacks (nuts, fruits).
• Consuming small portions.
• High-protein food (chicken eggs, seafood and fish, cottage cheese, meat, poultry).
• Complex carbohydrates - any vegetables and herbs, fruits.
• The ratio of protein and plant foods in the daily diet is 1:4.
• Nuts and olive oil as sources of fat.
• Steaming, grilling, baking, boiling.
• Drink enough fluids: mineral water, herbal teas, vegetable decoctions, freshly squeezed juices. You can drink black and green teas in the morning and evening.
• Meals until 19:00.
• Limiting salt (in place of it is chili pepper), completely avoiding sugar, fatty smoked sausages, fast food, processed foods, flour products, and alcoholic beverages.

If you follow the diet in the first option (eat no more than a handful of foods per meal), then you can stick to it for no more than 1 week, since the calorie content of the daily diet is significantly reduced. All extremely low-calorie diets are stressful for the body, and following them for a long time leads to a slowdown in metabolism and a slowdown or even cessation of weight loss. This option can be repeated only after 2 months. The second option, when the protein product is limited to the size of a handful, but the consumption of green vegetables and herbs is not limited, can be followed for a long time. In this case, weight loss will occur more slowly.

To maintain the achieved result, it is recommended to follow simple rules:

• Adhere to the principles of a healthy diet: exclude simple carbohydrates, replacing them with complex ones in the form of cereals, cereals, whole grain breads, vegetables and fruits. Avoid eating fatty foods, smoked meats, sausages and other unhealthy foods.
• Introducing other dishes in small portions.
• Maintain drinking regime.
• Fractional meals in small portions - this technique “accelerates” the metabolism.
• Sports activities (swimming, jogging, fitness, yoga, Pilates).
• Visit to the sauna, massage and wraps.

The star's weight loss story

Looking at Victoria’s pictures, it’s hard to believe that her figure survived the birth of four children. During her career, the girl tried dozens of diets on herself. Many tabloids call her a diet “researcher.” Sometimes the star's diets were downright dangerous to health. But now she has found her own nutrition system, which helps maintain her weight at the same level. The girl also has several effective methods for rapid weight loss in her arsenal. The main secret lies not only in the diet itself, but also in the correct way out of it.

Victoria Beckham knows exactly how not to gain back those lost pounds.

After each pregnancy, the star struggled with every extra kilogram. Strict adherence to diet and physical activity brought results every time. After giving birth, the girl challenged the slightest flaw in her figure, correcting and eliminating defects.

Authorized Products

• Fish, squid, shrimp, octopus, mussels and other seafood prepared by boiling or baking.
• Beef, rabbit, chicken and turkey.
• Chicken and quail eggs.
• Whole grain cereals and porridges made from them.
• Non-starchy vegetables up to 500 g per day: all types of cabbage, lettuce, spinach, peppers, greens.
• Unsweetened berries and fruits as sources of fiber and complex carbohydrates.
• Low-fat cottage cheese.
• Cold pressed vegetable oil for salad dressing (olive, sesame, nut or flaxseed) no more than 2 tbsp. in a day.
• Nuts 30-50 g per day.
• Green tea, herbal teas with lemon, ginger, purified water up to 2.5 liters, fruit and vegetable juices.

Table of permitted products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
greenery	2,6	0,4	5,2	36
eggplant	1,2	0,1	4,5	24
beans	6,0	0,1	8,5	57
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
broccoli	3,0	0,4	5,2	28
boiled cauliflower	1,8	0,3	4,0	29
bulb onions	1,4	0,0	10,4	41
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
salad pepper	1,3	0,0	5,3	27
salad	1,2	0,3	1,3	12
beet	1,5	0,1	8,8	40
celery	0,9	0,1	2,1	12
soybeans	34,9	17,3	17,3	381
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
beans	7,8	0,5	21,5	123
garlic	6,5	0,5	29,9	143
lentils	24,0	1,5	42,7	284
Fruits
avocado	2,0	20,0	7,4	208
oranges	0,9	0,2	8,1	36
pomegranate	0,9	0,0	13,9	52
grapefruit	0,7	0,2	6,5	29
pears	0,4	0,3	10,9	42
kiwi	1,0	0,6	10,3	48
lemons	0,9	0,1	3,0	16
mango	0,5	0,3	11,5	67
tangerines	0,8	0,2	7,5	33
nectarine	0,9	0,2	11,8	48
peaches	0,9	0,1	11,3	46
apples	0,4	0,4	9,8	47
Berries
gooseberry	0,7	0,2	12,0	43
Red currants	0,6	0,2	7,7	43
black currant	1,0	0,4	7,3	44
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
cashew	25,7	54,1	13,2	643
sesame	19,4	48,7	12,2	565
dried goji berries	11,1	2,6	53,4	309
Cereals and porridges
buckwheat (kernel)	12,6	3,3	62,1	313
oat groats	12,3	6,1	59,5	342
Raw materials and seasonings
honey	0,8	0,0	81,5	329
Dairy
natural yogurt 2%	4,3	2,0	6,2	60
Cheeses and cottage cheese
cottage cheese 0.6% (low fat)	18,0	0,6	1,8	88
Meat products
beef	18,9	19,4	0,0	187
rabbit	21,0	8,0	0,0	156
Bird
chicken fillet	23,1	1,2	0,0	110
turkey	19,2	0,7	0,0	84
Fish and seafood
fish	18,5	4,9	0,0	136
squid	21,2	2,8	2,0	122
mussels	9,1	1,5	0,0	50
seaweed	0,8	5,1	0,0	49
Oils and fats
butter	0,5	82,5	0,8	748
linseed oil	0,0	99,8	0,0	898
olive oil	0,0	99,8	0,0	898
sunflower oil	0,0	99,9	0,0	899
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	—
green tea	0,0	0,0	0,0	—
* data is per 100 g of product

What does Victoria Beckham eat?

Victoria starts her day with two tablespoons of apple cider vinegar, followed by a glass of hot water with lemon. Next on the menu is a bowl with chia seeds, red fruits and almond milk, as well as coffee. This breakfast gives you a great boost of energy for your morning workout, which usually lasts two hours. For breakfast, Victoria also likes to make smoothies from apples, kiwi, lemon, spinach, broccoli and chia seeds.

View on Instagram

Fully or partially limited products

• Baked goods, dough products, sugar, candies, cakes, pastries, halva, cookies, chocolate, ice cream, condensed milk.
• White rice, pasta and grains.
• Foods with a high glycemic index .
• Fried foods.
• Fatty meats (pork, duck, goose, lamb).
• Animal fats.
• Smoked meats, sausages, canned fish in oil.
• High-fat dairy products (cottage cheese, sour cream, cheese and cream) with a high fat content.
• Banana and grapes.
• Potato.
• Salt is limited.

Table of prohibited products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
radish	1,2	0,1	3,4	19
white radish	1,4	0,0	4,1	21
red radish	1,2	0,1	3,4	20
black radish	1,9	0,2	6,7	35
spinach	2,9	0,3	2,0	22
sorrel	1,5	0,3	2,9	19
Fruits
bananas	1,5	0,2	21,8	95
Berries
grape	0,6	0,2	16,8	65
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
Cereals and porridges
semolina	10,3	1,0	73,3	328
white rice	6,7	0,7	78,9	344
Flour and pasta
pasta	10,4	1,1	69,7	337
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
candies	4,3	19,8	67,5	453
pastry cream	0,2	26,0	16,5	300
cookie	7,5	11,8	74,9	417
Ice cream
ice cream	3,7	6,9	22,1	189
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
mustard	5,7	6,4	22,0	162
mayonnaise	2,4	67,0	3,9	627
Dairy
milk 3.6%	2,8	3,6	4,7	62
milk 4.5%	3,1	4,5	4,7	72
cream	2,8	20,0	3,7	205
sour cream 25% (classic)	2,6	25,0	2,5	248
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
cottage cheese 11%	16,0	11,0	1,0	170
cottage cheese 18% (fat)	14,0	18,0	2,8	232
Meat products
pork	16,0	21,6	0,0	259
pork liver	18,8	3,6	0,0	108
pork kidneys	13,0	3,1	0,0	80
pork fat	1,4	92,8	0,0	841
salo	2,4	89,0	0,0	797
beef liver	17,4	3,1	0,0	98
beef kidneys	12,5	1,8	0,0	66
beef brains	9,5	9,5	0,0	124
Sausages
smoked sausage	16,2	44,6	0,0	466
smoked sausage	9,9	63,2	0,3	608
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Bird
smoked chicken	27,5	8,2	0,0	184
duck	16,5	61,2	0,0	346
smoked duck	19,0	28,4	0,0	337
goose	16,1	33,3	0,0	364
Fish and seafood
smoked fish	26,8	9,9	0,0	196
salted fish	19,2	2,0	0,0	190
Red caviar	32,0	15,0	0,0	263
black caviar	28,0	9,7	0,0	203
canned fish	17,5	2,0	0,0	88
cod (liver in oil)	4,2	65,7	1,2	613
Oils and fats
animal fat	0,0	99,7	0,0	897
cooking fat	0,0	99,7	0,0	897
Non-alcoholic drinks
instant coffee dry	15,0	3,5	0,0	94
black tea	20,0	5,1	6,9	152
* data is per 100 g of product

Menu (Power Mode)

It’s easy to create a menu from the listed products. For example, the daily diet could be like this:

• Breakfast: whole grain porridge with berries and tea or coffee without sugar.
• Second breakfast: fruit salad from permitted fruits with nuts.
• Lunch: steamed fish (boiled chicken breast) with Chinese cabbage and lettuce.
• Afternoon snack: carrot soufflé (grated carrot salad), goji berries, green tea.
• Dinner: stewed seafood with vegetables.

At your discretion, you can alternate protein dishes (beef, turkey, chicken, fish), but the cooking method remains unchanged - boiling, baking without fat, steaming.

Advantages and disadvantages

pros	Minuses
Includes a variety of products. Eliminates fasting due to frequent meals. Helps reduce weight.	Portions are limited, so you may feel hungry often. There are no simple carbohydrates, which makes it difficult to tolerate. You may experience weakness, fatigue, and decreased blood pressure. Due to the content of seafood, costs increase. Contraindicated in case of kidney pathology due to the high protein content in the diet.

Disadvantages and contraindications

Since any dietary diet is the exclusion of any foods, the following may be observed during the diet: weakness, drowsiness, insomnia, fatigue.

Among the main contraindications are:

• pregnancy;
• lactation;
• arterial hypertension;
• disturbances in liver and kidney function;
• diseases of the gastrointestinal tract;
• chronic diseases or exacerbations;
• increased stomach acidity;
• diseases of the cardiovascular system;
• hormonal imbalance.

Reviews and results

A diet with sharp portion restrictions can be used short-term if you need to quickly lose weight. Over a week, weight loss can range from 2 to 3 kg. Longer-term adherence to a low-calorie diet can affect your health. It is also worth taking into account the individual characteristics of the body, type of work activity and psychological stress at work.

• “... I urgently needed to lose 3 kg before the celebration. Victoria Beckham's diet was difficult for me - very small portion sizes. Either I ate my stomach, or I chose the wrong time (nervous tension and work pressure), or I needed to prepare for such a limitation. I immediately ate a portion and an hour later I felt hungry, which I interrupted with apples, and they made me want to eat even more, I saved myself with nuts, yogurt and everything I could until the next meal. With grief, I lost 1.5 kg in a week - it didn’t help me (I still couldn’t fit into the suit), and I spent a week in terrible discomfort. I believe that you need to eat right all the time, then there will be no need for express weight loss.”
• “... I experienced 5 handfuls on myself - this is very little in a day. Or they don’t say something or we don’t understand it, how can you sit for a long time on such a starvation diet, play sports and live actively? Victoria is already excessively thin, but their “world” has its own standards. I took this diet as a basis, but of course increased the portions. Otherwise, constant hunger and discomfort or carrying yogurt, nuts, berries in a jar with you all the time is inconvenient for a working person. Perhaps on maternity leave, when you have nannies and servants to prepare everything according to the clock, it might be easy. And also drink low-calorie balanced cocktails. It was difficult for me to eat like that, and I only lasted a week. Weight loss was 2 kg. Then I continued to eat rationally without sweets, fatty foods, fried foods, soda, fast food and other things. And in the remaining 3 weeks I lost another 2 kg. So in a month the result was 4 kg, and this is already normal for me. It seems to me that such a limited diet helped me switch to a healthy diet and achieve the desired result. And there are advantages to this too.”

The essence of the diet

It should be noted that the former lead singer of the famous group Spice Girls has four children, so the figure of Victoria Beckham deserves close attention. The star's diet is based on the consumption of low-calorie and healthy foods. These are usually chicken eggs, vegetables, tea, fruits, berries, seafood and sashimi. These products burn fat, improve metabolic processes and have a positive effect on the condition of the skin.

The advantages of the technique include:

• Improves the functioning of the digestive system.
• Helps fight acne.
• Normalizes intestinal microflora.
• Has a beneficial effect on the body as a whole.

The daily diet is no more than 1100 kcal, so it is quite possible to get rid of 7 kg of excess weight in a week.

This method of losing weight has several disadvantages:

• It is not suitable for those with gastritis or ulcers.
• Some products are expensive.
• Eating fish raw can lead to infection of the body with dangerous bacteria. Therefore, you need to take a responsible approach to buying fish and buy it only from trusted sellers.