Jennifer Lopez's diet: description, menu, reviews and results

Hello, dear friends. What Jennifer Lopez's diet consists of is a question that interests the public no less than the release date of her new album or film with her participation.

Today we will join you in the secrets of the artist’s beautiful body and find out what efforts it takes for her to always be in shape.

Singer, actress and mother of two children, Jennifer Lopez conquered the world not only with her talent, but also with her forms, which seem to only get better year after year.

Numerous tabloids are full of stories about the diet the star is on. It is difficult to say what is true and what is not in all of these materials.

And since, alas, I won’t be able to get an interview with J.Lo, I can only be content with what is in the public domain.

However, I tried to find the most reliable information for you. So, what helps her look better and better year after year?

The essence of Jennifer Lopez's diets, rules and advantages

Jennifer, like no one else, felt what it means to wear size 44 clothes at the age of forty. To do this, she regularly changes diets, but uses them only when necessary, because the actress categorically rejects anorexic young ladies from the catwalk.

The actress's favorite dishes are meat side dishes and salads. The singer's lunch often includes tender turkey fillet, shrimp and oyster cocktail salad, broccoli, lobster, and Latin American food.

The key to a healthy diet for Lopez is alternating diets and consulting with competent nutritionists.

Instilled a beautiful figure from the star diva:

slender legs and a flat stomach are impossible without regular training: the singer included aerobics, strength training, cardio training, martial arts, yoga, and special exercises for the buttocks in her arsenal;
Every day you should devote at least half an hour to sports activities, and a couple of times a week, focus on strength exercises for 1-2 hours;
diet and exercise should be supported by a clear mind and proper rest, and meditation and healthy eight-hour sleep help the singer with this;
all J.Lo’s diets are low-calorie and include exclusively healthy foods;
the number of meals per day varies from 3 to 5, but not less than 3, while the diva does not allow herself nightly trips to the refrigerator and mindless overeating;
During the diet program, Jennifer leans more on healthy drinks, consuming up to 1.5 liters of liquid per day;
all the singer’s diets are short-term, which allows her to keep her weight at approximately the same level, but at the same time not bring the body to exhaustion, weakness and other consequences of debilitating diets;
the singer advocates alternating diets with regular meals, which allows you to get rid of accumulated toxins, poisons, traces of overeating and chaotic weekday snacks in a timely manner;
J.Lo is also categorically against fasting and strict diets, since, according to the diva, hunger only takes energy and strength from the body, but not fat, but for this you should regularly monitor the menu and train hard;
while following a diet, the singer sharply limits or completely eliminates the consumption of sugar and salt;
Down with bad habits, especially during a diet (forget about alcohol and smoking).

Advantages of the star diet:

contains all the components, vitamins and minerals necessary for normal active life;
all diet products are familiar to Europeans - they are easy to find on store shelves for reasonable finances;
It’s easy to prepare ingredients for the diet: steam, boil, bake, stew, pickle, or eat in raw form;
Miss Lopez's diets teach food etiquette and instill healthy eating habits;
all the singer’s diets are rich in proteins and slow carbohydrates, which allows you to play sports and perform strength exercises at your usual rhythm;
Diets of the diva are quick and effective, which allows you to bring your figure back to normal in a few days: weight loss is about 1 kg in 2-3 days;
The singer’s diet is always nourishing, varied and familiar, which allows her to maintain a diet without breakdowns or discomfort;
the programs do not require regular counting of calories and carbohydrate content of foods;
techniques specially developed for the singer affect not only the slimness of the figure, but also the cleanliness and radiance of the skin, the health and strength of the hair, and the elasticity of the nails;
The singer’s diet also helps normalize digestion, speed up metabolism, strengthen the immune system, and improve mood;
The singer’s fast and non-starvation diets can be repeated regularly without harm to well-being and health;
There are several diet options, so you can choose any one to suit your mood, be it a sweet diet on candy bars or a concert program to quickly cleanse the body;
The singer’s diet allows her to lose not only accumulated fluid, but also excess fat, which is important for the volume and size of clothes.

Tips for Beginners

The magnificent figure of Jennifer Lopez is close to the ideal. According to the American diva herself, this is not a natural gift, but daily painstaking work.

Not only diets, but also sports help her stay in shape. Basic rules for losing weight:

low-calorie and natural food;
giving up alcohol, drugs and nicotine;
non-GMO products;
regular fasting days;
mandatory physical activity.
after 16.00 – do not consume carbohydrates.

Compliance with the drinking regime - at least 1.5 liters. in a day. Ice water without gases burns fats and activates the metabolic process in the body.

For desserts, the actress can afford a couple of cookies or her favorite chocolate mousse. Sugar is replaced with honey.

A set of products for Jennifer Lopez's diet, menu options and examples

As we have already mentioned, Miss Lopez does not like to stick to the same monotonous method for a long time, so in her arsenal there are several effective diets from which you can choose the one you need based on your mood, well-being or situation. The best trainers and nutritionists worked on the singer’s dietary programs, so you can safely trust the indicated products and menu examples.

Speaking of products, no matter what the diet, they will all include the same healthy sets of ingredients:

lean poultry (skinless fillet), as well as chicken eggs;
dairy and fermented milk products, especially homemade unsweetened yogurt, kefir and lean cottage cheese, milk;
fruits (apple, citruses, melon, dried fruits and others), berries;
vegetables (mostly green), garden herbs, legumes;
soy products and mushrooms;
natural dark or milk chocolate;
lean sea fish and seafood;
nuts, seeds, seeds in small quantities;
healthy drinks: fresh fruit and vegetable juices, nectars, berry smoothies and fruit drinks, jelly, ginger, green and herbal tea, natural grain coffee and cocoa without sugar, still and unsalted water.

During the diet, the beautiful Jennifer cannot afford either salt or sugar, and, therefore, refuses confectionery, baked goods, pickles, marinades, and preserves. The singer also does not accept fatty and fried foods, smoked meats, sauces and dressings, mayonnaise, processed foods, fast food, various carbohydrate cereals, appetizers and snacks. The singer’s diet also does not contain harmful drinks, such as alcohol and packaged juices, sweet soda, energy drinks, instant coffee sticks and others. JLo seasons her food exclusively with natural spices and herbs without salt. To enhance the taste, she can add a little olive oil, lemon juice, tomato paste or soy sauce to the soup or salad. The diva tops her fruit salads with low-fat yogurt without flavorings or sugar.

Let's take a look at Ms. Lopez's favorite diet programs.

Lopez's concert diet. According to the singer, this option is the most ideal and efficient, as it allows you to lose about 2 kg 3 days before going on stage, remove excess fluid from the cells, which visually reduces the volume and relieves swelling from the limbs. The diet includes 5 small snacks, which makes the low-calorie diet easy and enjoyable.
Menu option for 1 day:
Breakfast consists of a glass of cool water with lemon to kick-start digestion and metabolism. After half an hour, you should eat a fruit (orange or green apple) and wash it down with a mug of warm natural cocoa with the addition of lean milk and sweeteners.
Snack – any fruit, a light salad of green vegetables and garden herbs with olive oil and lemon juice.
For lunch there is a portion of lean cottage cheese (up to 200 g), as well as fruit in any form (salad, puree, cocktail, etc.).
Snack – a handful of dried fruits.
The singer's dinner includes proteins in the form of boiled chicken fillet or lean steamed fish (200 g). Garnish the main dish with vegetables (preferably a mixture of garden herbs and lemon juice).
Before going to bed, it is useful to drink a glass of unsweetened homemade yogurt.
In addition to the indicated products, the menu should include enough liquid (best green tea, vegetable and fruit juices, mineral water).
JLo's diet on sweet bars. Well, who doesn't like sweets? Even adults enjoy eating chocolate, especially during stressful work, and our Jenny is no exception. Thanks to her love for sweets, the singer has put together a wonderful diet for true sweet tooths, which allows you to lose about 4-5 kg of excess weight in 2 weeks.
The idea is to eat 2 chocolate bars of 40 g each during the day. But it’s too early to relax, these bars are the only food for the whole day, so there’s really little happiness, because the diet is very strict and hungry. You are allowed to wash down the dish with unsweetened natural coffee with added milk, however, you are allowed to drink it only 3 hours after a sweet snack.
The duration of the diet does not exceed 5-7 days, depending on health, condition and expectations. Then follows a break of 2-4 weeks and repeating the course one more time. In 10-14 days of the diet, weight loss is at least 4 kg of excess weight, and not only due to the removal of excess fluid. And the presence of enough fat in the bars allows you to improve your complexion, make your hair and nails healthier and more elastic.
Lopez's three-phase diet from nutritionist David Kirsch
.
A well-known nutritionist and personal fitness trainer for the singer created an optimal method for her that allows her to gradually lose weight without the possibility of it returning soon.
First phase of the diet
dedicated to active weight loss.
During this period, any alcohol, animal lipids and oils, pure salt and sugar, and any salty seasonings, including soy sauce, are strictly prohibited. In addition to excluding animal fats, the content of carbohydrates in food is also limited. That is, you will have to give up not only bread and cereals, but also legumes and even fruits!
The body needs carbohydrates, but David insists that they should be obtained exclusively from tomatoes, green vegetables and garden herbs. Carbohydrates can be diluted with lean proteins (poultry, eggs, lean fish and seafood, low-fat dairy products).
We wash down our food with exclusively natural coffee and green tea without adding sugar or other additives.
Read also: Ginger and lemon drink: recipes for weight loss, reviews
The duration of the active phase is exactly 1 week.
Example menu for weight loss:
We have breakfast with an omelet made from six whites and spinach. We wash down our breakfast with natural unsweetened coffee.
Snack – half a glass of unsweetened natural yogurt, a portion of green vegetable salad with lemon juice and olive oil.
Lunch consists of steamed chicken fillet, as well as stewed vegetables in their own juice without oils, spices or salt.
Snack – almonds (7 pieces).
Dinner includes a portion of steamed sea fish, lettuce, still mineral water with lemon juice.
Second phase of the diet
is aimed at consolidating the result and maintaining weight within the desired range. Weight loss still continues, but not as actively. During this period, you can add more slow carbohydrates, fruits and berries to the menu, but in no case alcohol or sweets! The only allowed dessert for the singer is natural jelly with sweeteners.
The duration of the phase is 1 month.
In the first week of the phase, add about 3 tablespoons of sprouted grains (wheat, barley, rye) to breakfast every day.
The second week allows you to supplement your diet with an apple, preferably green and unsweetened.
In the third week, another apple and 2 slices of whole grain bread (rye, bran) appear on the menu, preferably in the form of toast or croutons.
In the last week of the phase, we supplement the daily menu with a portion of beans, a glass of berries or sweet fruits (banana, melon).
The third phase of the diet
aimed at stabilizing weight and gradually transitioning to normal nutrition. During this phase, we eat foods from the two previous phases; we are also allowed to indulge in 2 glasses of table wine and a couple of slices of natural dark chocolate as dessert per week.
Last phase
can last for any amount of time, which will allow you to always keep your finger on the pulse and control your figure down to tens of grams.

Vegan for company

Daily exercise, healthy eating and the desire to stay healthy and happy - this is, in general, the main secret of Jennifer’s slimness and attractiveness.

And in May 2014, Miss Lopez joined the company of vegans for 22 days, giving herself a five-week weight loss marathon.

Thus, she supported the initiative of Beyoncé and her husband Jay-Z, who had previously also become vegan for 22 days, and they liked it so much that they even decided to organize a ready-made food delivery service called “22 days.”

It's worth noting that being vegan is becoming increasingly fashionable in Hollywood. A new round of popularization of giving up animal food in 2013 was given by actor Samuel L. Jackson.

Then, when asked by journalists about the reason for his such excellent shape and whether this means that he is preparing for a new role, he replied that “It’s just a new vegan diet. I'm just trying to live forever."

J.Lo also tried for herself what it was like to “try to live forever” and she really liked it. According to her, during the diet she felt great, despite her 44 years (at that time) and the presence of two children.

«It was a real change -
she said
.
- To tell the truth, even if you are 70-80 percent vegetarian, that’s already good. It's much better to eat more vegetables, greens and plant-based foods,” Jennifer said. “It will change your life and your health .”

Vegan diet rules

Why 22 days? It is believed that a habit is developed in 20 days. That is, 22 days is enough to reconsider your eating habits and continue to eat differently in the future. Although I'm not sure that such a period is realistic.

What is

Food of animal origin is completely excluded from the products. And we are talking not only about meat, butter or milk, but also about such a harmless product as honey.

Also prohibited are white sugar, various unhealthy snacks such as chips, crackers, candies, and carbonated drinks.

Vegans have only vegetables, cereals, legumes, fruits, herbs, nuts, mushrooms, and soy products on their menu.

Drinks include herbal and green teas, freshly squeezed fruit or vegetable juices.

Adjusted for star menu

Jen’s menu during this period was structured something like this:

For breakfast, the star ate millet with bananas, blueberries and almond milk.
For lunch she had a vitamin-rich cabbage salad with red peppers.
For dinner , zucchini squash topped with vegan cheese and tomatoes.

According to her, during this time she easily lost 4 kilograms of weight.

How to get out of diets Jennifer Lopez

All of J.Lo’s diets, except the last three-phase one, are quite fast, so getting out of them will not be difficult. To do this, we simply gradually increase the calorie content of the daily diet, adding 1-2 new products every day.

You shouldn’t leave the three-phase diet at all, just add new foods to the last 3rd phase, controlling the calorie content of your daily diet and portion sizes.

It is very important after leaving the diet to continue active sports training, spend more time in the fresh air, consume more vitamins and minerals, as well as enough fluid - at least a liter per day.

Jennifer herself claims that in addition to diets, she tries to normalize the daily menu, adjusting it to the needs of the body, the requirements of the trainer and nutritionist. The singer’s regular menu can be used by you to quit diets and consolidate the result.

Example of a daily menu:

Breakfast consists of oatmeal, boiled with milk and fresh fruit (oranges, grated green apple). Sometimes, instead of porridge, you can allow yourself a portion of low-fat cottage cheese with berries.

Snack – a cocktail based on 200 ml of unsweetened homemade yogurt and 150 g of muesli (whole grains, nuts, dried fruits).

Lunch includes 2 steamed turkey fillet cutlets, a salad of green vegetables and shrimp. You can replace these dishes with baked beef steak with assorted vegetables or Latin American cheese pancakes with light gravy.

Snack – a cocktail based on lean milk and any fruit.

The star's dinner is always light - lean meat, broccoli stewed with mushrooms and cabbage. Or it could be a portion of steamed sea fish with boiled brown rice.

Before going to bed, it is useful to drink low-fat fermented milk product.

Please note that serving sizes vary from person to person - to maintain normal weight, they should be moderate and placed in a small saucer.

By the way, Lopez’s daily menu almost always includes broccoli or spinach in various forms (stewed, baked, steamed, as well as in the form of light green salads and pureed soups from a blender).