Ballet diet of Maya Plisetskaya: in two weeks - slimness for the premiere

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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 and principles of the diet

The essence of the diet is an almost complete rejection of animal protein. The diet allows you to get protein from lean fish only once a week. Other products based on pure protein are strictly prohibited from being used in any form. In order not to injure the body with a complete lack of protein food, the diet includes the consumption of spinach, lentils, asparagus and others.

You may be interested in an article about a protein diet for 14 days that will help you get rid of extra pounds without feeling hungry.

The diet of ballerina Maya Plisetskaya requires adherence to several basic principles, without which its effectiveness will not be observed. They are as follows:

• You can't overeat. The number of calories consumed should be less than their expenditure;
• Portions need to be divided. The prepared food should be divided into small portions in a saucer, which will be consumed 5-6 times during the day;
• If your weight increases, you need to forget about foods such as sugar and fast carbohydrates forever;
• Frequent and small meals;
• It is allowed to repeat the diet only 3-4 times a year;
• Products that contain protein are consumed once a week in one form;
• You cannot combine cottage cheese, meat or fish together.

Plisetskaya’s diet gives shocking results for those losing weight who approach their body correctly, pay attention to the internal signals of the body, and can stop eating in time. If you follow all the rules, then in the first week of the diet you can lose up to 6 kg.

Fully or partially limited products

Plisetskaya's diet limits:

• Fresh wheat bread, refined flour pasta, white polished rice, dumplings, semolina, pancakes, salt.
• Starchy vegetables (corn, potatoes in any form, eggplant, beets), pickled vegetables.
• Sweet fruits (pineapple, melons, bananas, kiwi, watermelons, grapes) and juices from them, jams, pastries, cakes, pastries, preserves, cheese curds with sugar, sugar, cream products, sweet desserts, ice cream, lemonades, packaged juices, sweet yoghurts.
• Fatty meats, fast food products, sausages, canned milk and sour cream based sauces, smoked meats, solid animals and cooking fats, mayonnaise, fried foods.
• Drinks containing carbon dioxide, alcohol.

Table of prohibited products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
canned vegetables	1,5	0,2	5,5	30
potato	2,0	0,4	18,1	80
Fruits
bananas	1,5	0,2	21,8	95
mango	0,5	0,3	11,5	67
Berries
grape	0,6	0,2	16,8	65
Mushrooms
mushrooms	3,5	2,0	2,5	30
Snacks
potato chips	5,5	30,0	53,0	520
Cereals and porridges
white rice	6,7	0,7	78,9	344
Flour and pasta
pasta	10,4	1,1	69,7	337
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
pancakes	6,3	7,3	51,4	294
dumplings	11,9	12,4	29,0	275
Bakery products
buns	7,2	6,2	51,0	317
wheat bread	8,1	1,0	48,8	242
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
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
dough	7,9	1,4	50,6	234
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
sugar	0,0	0,0	99,7	398
salt	0,0	0,0	0,0	—
Dairy
milk	3,2	3,6	4,8	64
condensed milk	7,2	8,5	56,0	320
cream 35% (fat)	2,5	35,0	3,0	337
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
amber processed cheese	7,0	27,3	4,0	289
cottage cheese 18% (fat)	14,0	18,0	2,8	232
Meat products
fatty pork	11,4	49,3	0,0	489
pork fat	1,4	92,8	0,0	841
salo	2,4	89,0	0,0	797
beef	18,9	19,4	0,0	187
bacon	23,0	45,0	0,0	500
Sausages
smoked sausage	28,2	27,5	0,0	360
smoked sausage	9,9	63,2	0,3	608
sausages	12,3	25,3	0,0	277
Bird
fried chicken	26,0	12,0	0,0	210
smoked chicken	27,5	8,2	0,0	184
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Eggs
eggs	12,7	10,9	0,7	157
hard-boiled chicken eggs	12,9	11,6	0,8	160
Fish and seafood
salted fish	19,2	2,0	0,0	190
caviar	36,0	10,2	0,0	123
canned fish	17,5	2,0	0,0	88
semi-finished fish products	12,5	6,7	14,7	209
Oils and fats
creamy margarine	0,5	82,0	0,0	745
coconut oil	0,0	99,9	0,0	899
rendered pork fat	0,0	99,6	0,0	896
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
Non-alcoholic drinks
cola	0,0	0,0	10,4	42
black coffee	0,2	0,0	0,3	2
Pepsi	0,0	0,0	8,7	38
sprite	0,1	0,0	7,0	29
energy drink	0,0	0,0	11,3	45
* data is per 100 g of product

Pros and cons of the diet

There are many advantages of Maya Plisetskaya’s diet, but they are discovered only by those losing weight who cope with all the rules of the diet, without allowing themselves too much. Note:

• No harmful products;
• Saturation of the body with the necessary vitamins and components;
• Available menu;
• Removing harmful toxins through weight loss;
• Ability to lose up to 10 kg of body weight;
• The diet is easily tolerated at any adult age;
• Lots of “allowed” products.

But there are also disadvantages of the diet that you also need to know about.

• Frequent feeling of hunger;
• Refusal of favorite foods;
• Loss of mood due to hunger;
• Low calorie diet.

It was not for nothing that Maya Plisetskaya introduced such dietary restrictions, because the main goal is to lose weight and not harm your health. Her technique fully achieves the goal, so those losing weight get quick results and do not destroy their health. And the desire to eat the forbidden delicacy again disappears immediately after the first noticeable results.

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.

Menu table

Orange.

Day of the week	Eating	Menu
Monday	Breakfast	Oatmeal on water, fruit
	2 breakfast
	Dinner	Vegetable broth with salad.
	Afternoon snack	Fresh juice.
	Dinner	Boiled rice with fish.
Tuesday	Breakfast	Buckwheat with mopidor.
	2 breakfast	Tomato juice.
	Dinner	Pasta soup.
	Afternoon snack	Carrot.
	Dinner	Vegetable salad, herbal tea.
Wednesday	Breakfast	Vegetable stew, fruit.
	2 breakfast	Apple
	Dinner	Vegetarian soup, tea.
	Afternoon snack	Natural juice.
	Dinner	Pearl barley.
Thursday	Breakfast	Any porridge with water and banana.
	2 breakfast	Vegetable salad.
	Dinner	Buckwheat soup with vegetables.
	Afternoon snack	A handful of berries, tea.
	Dinner	Rice with mushrooms.
Friday	Breakfast	Corn grits porridge.
	2 breakfast	Compote.
	Dinner	Broccoli soup, salad.
	Afternoon snack	Peach.
	Dinner	Stewed rice with grilled vegetables.
Saturday	Breakfast	Barley porridge on water, raspberries.
	2 breakfast	Juice.
	Dinner	Mushroom soup with herbs, tea.
	Afternoon snack	Cucumber salad.
	Dinner	A glass of water + bread.
Sunday	Breakfast	Banana.
	2 breakfast	Bread with cheese, tea.
	Dinner	Vegetable salad, cheese.
	Afternoon snack	Orange.
	Dinner	Boiled rice without salt.

The menu can be changed depending on your personal preferences for the day. It is important to eat as many cereals, fruits and vegetables as possible. It is desirable that they be varied. You shouldn’t eat only oatmeal or buckwheat porridge in the morning for the entire 2 weeks. Variety is the key to satiating the body and quickly digesting food.

Authorized Products

The Plisetskaya diet allows you to consume:

• Whole grain bread.
• Vegetable soups cooked with vegetable broth.
• Turkey, domestic chicken, rabbit meat.
• Sea/river fish, seaweed, seafood (mussels, squid, shrimp, crabs).
• Cereal products (buckwheat, barley, pearl barley, oatmeal, millet, wheat), brown rice, lentils. Unrefined vegetable oils (olive).
• Fermented milk products (acidophilus milk, cottage cheese, kefir, fermented baked milk), pickled cheeses.
• Legumes (lentils, beans, soybeans), sprouted wheat grains.
• Chicken eggs.
• Vegetables (broccoli, white cabbage, garlic, onions, zucchini, bell peppers, carrots, cucumbers, tomatoes), lettuce.
• Unsweetened fruits/berries (plums, apples, pears, grapefruits, apricots, grapefruit, blueberries, strawberries, raspberries).
• Freshly squeezed “fresh” juices from permitted vegetables, fruits and berries.
• Table mineral still water, herbal teas, rosehip infusion, green tea.

Table of permitted products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
dried white cabbage	15,0	1,4	48,0	278
broccoli	3,0	0,4	5,2	28
boiled broccoli	3,0	0,4	4,0	27
Brussels sprouts	4,8	0,0	8,0	43
sauerkraut	1,8	0,1	4,4	19
kohlrabi cabbage	2,8	0,0	10,7	42
red cabbage	0,8	0,0	7,6	24
cabbage	1,2	0,2	2,0	16
savoy cabbage	1,2	0,1	6,0	28
boiled cauliflower	1,8	0,3	4,0	29
watercress	2,3	0,1	1,3	11
red onion	1,4	0,0	9,1	42
bulb onions	1,4	0,0	10,4	41
boiled carrots	0,8	0,3	5,0	25
cucumbers	0,8	0,1	2,8	15
olives	0,8	10,7	6,3	115
salad pepper	1,3	0,0	5,3	27
radish	1,2	0,1	3,4	19
boiled beets	1,8	0,0	10,8	49
celery	0,9	0,1	2,1	12
tomatoes	0,6	0,2	4,2	20
dill	2,5	0,5	6,3	38
zucchini	1,5	0,2	3,0	16
garlic	6,5	0,5	29,9	143
Fruits
cherry	0,8	0,5	11,3	52
grapefruit	0,7	0,2	6,5	29
lemons	0,9	0,1	3,0	16
tangerines	0,8	0,2	7,5	33
plums	0,8	0,3	9,6	42
apples	0,4	0,4	9,8	47
Berries
cowberry	0,7	0,5	9,6	43
blackberry	2,0	0,0	6,4	31
gooseberry	0,7	0,2	12,0	43
currant	1,0	0,4	7,5	43
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
Cereals and porridges
oatmeal with water	3,0	1,7	15,0	88
boiled wild rice	4,0	0,3	21,1	100
Bakery products
Rye bread	6,6	1,2	34,2	165
bran bread	7,5	1,3	45,2	227
whole grain bread	10,1	2,3	57,1	295
Raw materials and seasonings
honey	0,8	0,0	81,5	329
Dairy
kefir	3,4	2,0	4,7	51
sour cream	2,8	20,0	3,2	206
sour cream 15% (low fat)	2,6	15,0	3,0	158
curdled milk	2,9	2,5	4,1	53
acidophilus	2,8	3,2	3,8	57
yogurt	4,3	2,0	6,2	60
Cheeses and cottage cheese
cottage cheese 0.3%	18,0	0,3	3,3	90
Meat products
beef	18,9	19,4	0,0	187
beef tongue	13,6	12,1	0,0	163
rabbit	21,0	8,0	0,0	156
Bird
boiled chicken breast	29,8	1,8	0,5	137
boiled chicken drumstick	27,0	5,6	0,0	158
boiled turkey fillet	25,0	1,0	—	130
Eggs
chicken eggs	12,7	10,9	0,7	157
Fish and seafood
boiled fish	17,3	5,0	0,0	116
pink salmon	20,5	6,5	0,0	142
cod roe	24,0	0,2	0,0	115
salmon	19,8	6,3	0,0	142
seaweed	0,8	5,1	0,0	49
trout	19,2	2,1	—	97
Oils and fats
corn oil	0,0	99,9	0,0	899
olive oil	0,0	99,8	0,0	898
sunflower oil	0,0	99,9	0,0	899
Non-alcoholic drinks
water	0,0	0,0	0,0	—
mineral water	0,0	0,0	0,0	—
lingonberry juice	0,1	0,0	10,7	41
instant chicory	0,1	0,0	2,8	11
green tea	0,0	0,0	0,0	—
black tea without sugar	0,1	0,0	0,0	—
Juices and compotes
juice	0,3	0,1	9,2	40
carrot juice	1,1	0,1	6,4	28
tomato juice	1,1	0,2	3,8	21
pumpkin juice	0,0	0,0	9,0	38
rose hip juice	0,1	0,0	17,6	70
* data is per 100 g of product

How to prepare dishes?

Maya Plisetskaya recommends cooking only on the grill, steam, oven or broth dishes. She shares the same opinion as the creators of other diets - frying and frying in oil should not be present during the diet. Such dishes only slow down metabolic processes, interfere with the absorption of food, and disrupt the functioning of the digestive system.

Grilled or steamed food is the best option in the diet. In this case, the products retain their taste and beneficial properties, which is very important for the body during the dietary period. There are many options for dishes to prepare in such conditions, so the variety of the menu depends only on the person losing weight.

Advantages

The main advantage of Plisetskaya’s diet is the absence of foods that could harm her figure or health. All of them have a beneficial effect on metabolic processes, saturate with vitamins and help remove toxins.

At the same time, a limited diet is relatively easy to tolerate. Since dishes can be prepared according to your own recipes, based on general recommendations for the use of “allowed” products. This helps to diversify your diet menu and not experience psychological stress from having to “chew tasteless grass.”

In addition, the diet belongs to the low-calorie group, so with its help you can become slimmer not only according to the results of weighing, but also visually. A small portion size will help reduce the size of the stomach even after completing the main weight loss program.

What can and cannot be done on a diet?

In order for Maya’s diet to give the desired result, you need to take into account all its nuances, as well as the lists of prohibited and permitted foods. A person's grocery basket should be filled with the following:

• Oatmeal, brown rice;
• Herb tea;
• Lentils;
• Leaf salad;
• Carrots, beets, onions;
• Berries and fruits;
• Vegetables;
• Cabbage.

The following list should be excluded from the diet during the diet:

• Salt;
• Quail eggs;
• Store-bought sauces;
• Dairy products;
• Meat;
• Flour products;
• Alcohol;
• Coffee;
• Butter;
• Spices, seasonings, seasonings.

It is advisable to eliminate these foods from your life completely, but if this is not possible, then at least for the duration of the diet. This will allow you to achieve results much faster.

A ballerina's diet includes important microelements

Despite the popularity of low-carbohydrate diets and low-fat foods, ballerinas and their diet take into account that the body will work for you (in every sense, including in maintaining weight), and not against it, only if it is regularly provided with the whole complex of substances, then eat proteins, fats and carbohydrates. Moreover, if you imagine the foods that ballerinas eat in the form of a pyramid, then at its base there will be nothing more than carbohydrates (in the form of rice, buckwheat, oatmeal, bread, vegetables and fruits). They are the main source of energy in the diet of ballerinas during fairly intense physical activity, and therefore are present on the table at every meal. Next come protein foods, which are responsible for building strong muscles. In any diet for ballerinas, the best sources of protein are considered to be low-fat fish, white chicken, and dairy products with a fat content of no more than 2.5%. Fats, which are responsible for the elasticity of ligaments, although in small quantities, are also present in the ballerina’s diet every day. Vegetable oils as salad dressings every day and a piece of fatty sea fish a couple of times a week are welcome.

Dish recipes

Maya Plisetskaya not only developed a unique diet, she also created personal recipes for dishes allowed as part of proper nutrition. All dishes involve the use of familiar and available ingredients, so preparing them is not difficult.

Vegetable stew

Ingredients:

1. Zucchini;
2. Bell pepper;
3. Onion;
4. White cabbage;
5. Carrot;
6. Tomatoes;
7. Greenery.

All prepared ingredients are crushed into small cubes. Water is poured into the bottom of a medium-sized saucepan, chopped ingredients and a little salt are added on top. The dish must be simmered for an hour, stirring occasionally.

Cereal soup

Ingredients:

• Lentils;
• Carrot;
• Tomato paste;
• Salt;
• Corn grits;
• Greenery.

First you need to soak the lentils in cold water for a few minutes. Meanwhile, the carrots are peeled and grated. The lentils are placed in boiled water and the broth is prepared. Carrots and tomato paste are added to it. Stirs.

5 minutes after this, corn grits are poured into the pan, and everything is cooked together for 7-10 minutes. Salty. After a couple of minutes, the broth is removed from the heat, covered with chopped herbs on top and infused for 10-15 minutes.

All recipes are easy to prepare and do not require many ingredients. You can prepare soup or other dishes from products that are present in every refrigerator. The main thing is to clearly remember the list of prohibited foods that should be completely excluded from your diet.

Basic diet rules for ballet dancers

The diet of ballerinas most often involves the strictest restrictions. No sweets, baked goods, semi-finished products, smoked meats or marinades.

Of course, there are lucky women who are not inclined to be overweight. They can afford to eat almost anything. The excess is burned off during classes. But even they are forced to scrupulously monitor every gram of their weight. What can we say about girls in whom every piece they eat is immediately deposited on their sides? There are always rumors among artists that some girls faint from hunger after rehearsals and performances.

• Water. It should be consumed strictly 30 ml per day. per 1 kg. weight. As a rule, the total volume is about 2 liters per day. The liquid helps metabolic processes proceed normally and remove toxins from the body.
• Fractional meals. Small portions of food, taken every 3 hours, allow food to be quickly digested and not stagnate in the body.
• Balanced menu. Proteins, fats and carbohydrates should be present in food and consumed during the period of the day when they are best absorbed.
• Separate meals. Proteins and carbohydrates should not be mixed in any way. Plant proteins are preferred, which are sufficient in legumes (in particular, soybeans).
• Carbohydrates . The diet of ballerinas differs from the diet of gymnasts in that it is based on carbohydrate foods. They are the ones who provide energy to the body. After all, as you know, ballet dancers put enormous strain on their bodies throughout the day. Mastery is achieved through grueling training. This consumes a lot of energy that needs to be replenished. Carbohydrate foods - vegetables, fruits, grains, nuts - serve as an energy source for the body. However, flour and sweet foods are prohibited.
• Calorie content. It is necessary to monitor the calorie content of foods, since if you exceed the daily calorie intake, the next day you will have to limit yourself to eating more than usual.
• Salt . It has to be completely excluded from the diet, as it provokes weight gain.

These are just general nutritional rules that guide ballet dancers during training. However, there are individual diets that have been developed over years of practice and have brought certain results. For example, the diet of Maya Plisetskaya.

Contraindications

Maya Plisetskaya’s “Don’t Eat” diet has contraindications, which means that even with a strong desire to lose weight, this technique is not used. Maya carefully studied the human body before creating this diet. It involves subtracting only harmful components from the diet, providing the body with good support and assistance in digestion. In order not to encounter unpleasant manifestations, Plisetskaya identifies the following contraindications:

• Pregnancy and lactation;
• Heart diseases;
• Diseases of the gastrointestinal tract;
• Adolescence;
• Kidney and liver diseases;
• Disturbances in the digestive system;
• Rehabilitation after injuries.

If you have such diseases or conditions, the diet is strictly prohibited. Plisetskaya understands that dietary restrictions may not always have a positive effect on the body of a sick person, and therefore strictly does not recommend exposing yourself to such danger. People with at least one disease from the list should consult their doctor about any diet.

Reviews, before and after results

I followed Maya Plisetskaya’s diet and I’m just delighted. If there was such an opportunity, I would personally thank the ballerina for such an invention. I did not feel any discomfort, despite the fact that I hardly ate protein. I made a holiday for myself on Saturdays, ate fish or cottage cheese. I don't need it anymore. I ate strictly according to the system, ate vegetables, cereals, broths. In 2 weeks I lost 9 kg. Now my weight is almost normal. It remains to get rid of 4 kg. It’s a pity that the diet cannot be repeated more often.

Side effects

Serious restrictions in protein foods can cause side effects, and Maya Plisetskaya does not hide this. Diet sometimes provokes the following manifestations:

• Headache;
• Dizziness;
• Prostration;
• Loss of performance;
• Impaired sleep quality;
• Stomach pain.

These side effects are not dangerous to humans if they continue during the first days of the diet. There should be no such manifestations in the future. If they continue, the diet should be stopped.

Approximate diet

The diet of ballerinas may consist of the following approximate menu for one day:

Breakfast	A glass of freshly squeezed orange juice.
Lunch	100 g low-fat cottage cheese.
Dinner	White lean fish, boiled rice, green tea.
Afternoon snack	Apple or pear.
Dinner	Green salad, monastic buckwheat (buckwheat poured with boiling water and steeped for 2 hours), green tea.

Ayurvedic drink to speed up metabolism from Ilze Liepa: 2 tbsp. lie dry mint leaves, 1 tbsp. lie fresh finely chopped ginger, cardamom on the tip of a knife, pour 1 liter. boiling water Leave for about an hour. Then strain. Take 1 glass twice a day before meals with the addition of ½ lemon juice.

conclusions

Of course, strict diets, the results of which are visible after just a couple of days, are always the most popular. However, you should not blindly chase harmony if the result will only be spoiled health and wasted time. Only a well-chosen menu and rules by a specialist will help you achieve an ideal result and look like the famous ballerina and idol of millions, Maya Plisetskaya, at any age.

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