Once upon a time, at the dawn of her career, Khodchenkova was completely different from what we are used to seeing her today. Svetlana was incredibly charming, but plump. At the same time, the young actress did not experience a lack of attention, especially after her stunning debut in the film “Bless the Woman.” Then Svetlana had the appearance of a true Russian peasant woman.
The next work is the role of a ballerina, for which Khodchenkova began to lose weight. The result stunned everyone; after a while, the star appeared on the screens in a completely different role.
Khodchenkova’s diet, as it is now called, has shown miracles of effectiveness; Svetlana has lost more than 20 kilograms (now her weight, with a height of 169 cm, is 52 kilograms, before losing weight - 74).
Svetlana Khodchenkova principles of healthy eating
In order to quickly and irrevocably lose weight, the actress had to radically reconsider and change her lifestyle. She went on a diet, the basis of which is fractional nutrition from natural healthy products, and went in for sports.
Svetlana Khodchenkova's diet is based on fractional meals. The actress allows herself 6 meals a day with a minimum amount of low-calorie foods. This helps her to be regularly satisfied without the risk of overeating and not feeling hungry. It is important to eat little by little so as not to overload your stomach. After some time, the body rebuilds itself, getting used to such a diet, and does not require excess.
Svetlana Khodchenkova chooses natural foods for her diet, rich in vitamins and microelements, but with a minimum of calories:
- Low-sugar fruits (green apples, orange, kiwi, grapefruit, pomegranate);
- Fresh, boiled or steamed vegetables rich in fiber (white or cauliflower, broccoli, zucchini, cucumbers, carrots and tomatoes);
- Fermented milk and dairy products with low fat content;
- Poultry meat, baked or boiled;
- Fish (low-fat varieties);
- Dried bread, crispbread, crackers;
- Dried fruits.
Svetlana eats about 2,000 calories a day, which is quite enough to maintain an active life.
The actress pays great attention to the fluid she consumes, preferring green tea or purified water. She drinks about 2-2.5 liters of water per day. This helps improve metabolism, remove toxins from the body, and maintain healthy skin.
Svetlana categorically refused products that affect weight gain:
- Flour products (fresh white bread, pasta, pies);
- Products containing starch (potatoes, cereals);
- Fried food;
- Pickles or smoked meats;
- Sweet;
- All types of alcohol.
True, the actress could not completely give up sweets. Sometimes she allows herself to enjoy natural black Belgian chocolate, which she brings back from trips abroad.
Mode
The three pillars on which weight loss is based, according to Svetlana Khodchenkova, are: fractional meals, healthy food, and exercise. The principles seem quite simple - there is no complex diet and exhausting workouts. It would seem that the average healthy lifestyle. But only a few can boast that they live like this.
Khodchenkova admits that she was also far from the ideal regime, but she lost weight only thanks to him. Her favorite cuisine was Italian dishes, which are distinguished by their calorie content. And what girl can say that she doesn’t like sweets? The actress loves chocolate, cakes and pizza.
Svetlana loves chocolate very much and even now does not refuse it. However, she avoids counterfeits and only eats the black Belgian delicacy.
How Svetlana Khodchenkova lost weight, menu for the day.
Menu for the day option 1
- Breakfast consists of a glass of milk with a spoon of honey and several crispbreads or crackers.
- After 2 hours, you can have a light sandwich made of black bread with butter, washed down with black or green tea without sugar.
- For lunch, the actress prefers boiled chicken fillet with a fruit salad of orange, grapes, apple and pineapple, topped with natural yogurt.
- After a couple of hours, you can have a small snack with a piece of chocolate and black tea without sugar.
- For an afternoon snack: a salad of cucumber and tomato with onions and herbs, dressed with olive oil, a piece of toasted black bread or crispbread.
- For dinner, you can enjoy low-fat cottage cheese, which will taste better if you add dried fruits and honey to it.
- Before going to bed, you are allowed to eat grapefruit or pomegranate.
Menu for the day option 2
- For breakfast, the actress drinks a glass of low-fat yogurt with some bread.
- After a while, he allows himself to eat several fruits: for example, an apple with a pear or an exotic tangerine with kiwi.
- For lunch – low-fat fish, baked with vegetables.
- After two hours, you can have a snack with a light salad of Chinese or white cabbage, cucumber, tomato, herbs and finely chopped eggs.
- For an afternoon snack, you can eat black bread with butter, washed down with green tea.
- Dinner consists of a vegetable stew made from eggplant, zucchini, tomato, sweet pepper, onion and carrot.
- A couple of hours before bedtime, you can drink 200 g of low-fat kefir.
Menu for the day option 3
- For breakfast, you can make fruit puree from apple, orange and banana.
- After a couple of hours, the actress drinks a glass of milk with a handful of dried fruits as a snack.
- Lunch consists of a boiled chicken leg and a salad of tomato, mozzarella cheese, eggs and bell pepper, dressed with olive oil.
- Some time after lunch you can have a snack with grapes.
- For an afternoon snack, fruit juice and a mixture of nuts and honey are preferable.
- Dinner may consist of a vegetable vinaigrette and a slice of black bread.
- Two hours before bedtime, it is good to eat low-fat cottage cheese and drink green tea with mint.
- Daily workouts
Diet products
The actress’s diet is not very complicated, the food is quite varied, you can eat a wide variety of foods.
Basic foodstuffs in the star food system:
- any vegetables in any form,
- fruits,
- milk, low-fat kefir, eggs, low-fat cottage cheese, bio-yogurt,
- dried fruits, nuts, dark chocolate in small quantities,
- bread, crackers, black bread,
- lean meat: chicken, beef,
- lean fish, boiled or baked in the oven,
- drink a lot: water, tea without sugar, juices.
Prohibited foods on the diet
The following foods should not be eaten while on a diet:
- sweet pastries: pies, pastries, cakes, cookies, rolls and even white bread,
- starchy vegetables and fruits: pasta, potatoes, radish, corn, banana,
- fried and smoked dishes,
- alcoholic drinks,
- high-calorie foods: condensed milk, ice cream, all sorts of semi-finished products and much more.
Svetlana Khodchenkova and sports
In addition to a strict diet, Svetlana Khodchenkova is actively involved in sports. To maintain her figure, she tries herself in various sports. For the role of a ballerina, the actress studied at a ballet school for 3 hours a day. To be fit and physically fit, Svetlana took up Thai boxing. While practicing punches, she spent about 1000 calories per workout. The actress regularly did strength exercises combined with aerobic movements, as well as stretching exercises. And now the actress regularly visits the gym and the hippodrome, where she practices horse riding.
Khodchenkova's weight loss method
How did Khodchenkova lose weight? Having chosen the ideal diet for herself, the girl lost 20 kilograms in 2 and a half months. To do this, Svetlana had to adjust her daily diet, giving up high-calorie foods, unhealthy sweets and flour. But, despite the good results of this nutrition system, it cannot be called strict. True, she used a Phyto cocktail, which she wrote about on her blog .
A minimum of 5-6 meals per day is allowed. This is borrowed from the principles of fractional nutrition. The more often and less you eat, the better your stomach will work. In addition, this method allows you to reduce a person’s stomach to its normal size. For many, it is prolonged only because people often do not regulate the amount of food they eat, consuming more than they need.
But Khodchenkova’s weight loss did not happen without physical activity. Judge for yourself, she had to play the role of a ballerina. The girl had to work hard on stretching exercises. And a slim shape was also a priority.
The actress's diet consisted of mostly fruits and vegetables, a small amount of fish, eggs, milk and chicken, prepared in a way that involved the use of the least amount of fat.
Rules and recommendations from the actress
To achieve the best results when losing weight using Svetlana’s method, you must adhere to all the rules of the diet:
- Eat often, but little, you need at least 5 meals a day.
- In your diet, prefer vegetables and fruits, including a small proportion of protein products.
- Avoid sweets, potatoes and pasta, and baked goods.
- Drink at least 1.5 - 2 liters of ordinary water per day.
- Lead an active lifestyle: choose any sport that you like, or at least walking.
- If you really want something sweet, you can eat 1-2 pieces of dark chocolate once a day.
- Willpower and determination.
Svetlana always said that the secret of her slimness was working on herself: 3-hour daily workouts, Thai boxing, gymnastics and stretching, a special nutrition system that excludes foods that are harmful, high-calorie and heavy on the stomach - that helped her achieve excellent results .
Khodchenkova's diet
The star's nutritional option is a personally proven nutritional system that includes the principles of fractional rations. It is worth noting that there are only three main reasons for weight loss with such a diet without flour and sweets:
- No high-calorie foods.
- Fractional meals.
- Great physical activity.
Please note that you should also avoid foods that contain large amounts of starch: potatoes, pasta, bananas. It is also not recommended to eat fatty foods: prefer boiled and baked chicken and smoked or fried fish. It is necessary to exclude high-carbohydrate foods: these are mainly baked goods: all kinds of pastries, cookies, cakes and even white bread. Instead of bread, eat bread or a small piece of black rye bread.
How much did Khodchenkova manage to lose: facts in numbers
Svetlana Khodchenkova's weight loss attracted everyone's attention. Many remember the actress from her first role, and therefore are surprised at such dramatic changes. They affected primarily the diet, and then affected their appearance. The actress's career started with 74 kg, which is not excessive according to medical standards. However, all kilograms are perfectly reflected by the camera, which visually adds additional weight.
Following the dietary nutrition program, the eminent young lady managed to lose 20 kg of excess weight! This is a decent indicator, which certain rules and requirements for oneself helped to achieve. The process was stimulated by the need to act as a ballerina. Svetlana understood that she needed fragility and lightness, which were unavailable with a weight of 74 kg.
The effectiveness of Khodchenkova’s nutrition system
Svetlana’s diet without sugar and flour is very effective and quite nutritious. The whole principle of losing weight with such a nutrition system is that the calories received during the day are burned through physical activity. To ensure stability of the stomach and reduce appetite, meals per day are divided into 6-8 meals.
It is simply impossible to feel hungry with such a variety of permitted foods. If you are not a particular fan of baking, you will definitely have an easy time. In a month of eating this way, you can lose up to 15 kilograms of excess weight. Be brave and your efforts will be rewarded!
Khodchenkova about physical activity
It is impossible to lose weight and feel healthy without including sports in your life. You don't have to sign up for a fitness class or spend money on gyms. You can practice at home yourself: there are a lot of videos on the Internet about aerobics, yoga, Pilates, and steppe.
See what suits you and try to repeat after the trainer. If you like to swim, sign up for a swimming pool. You can replace heavy training with tennis, badminton, volleyball, morning jogging, cycling and walking.
In order to get rid of her excess weight, Svetlana did gymnastics: stretching exercises, strength training, and barre. The star needed all this to improve her body plasticity for the role of a ballerina. Then she played a number of women - investigators, lawyers and businesswomen. Immediately she had to completely change direction: she went to Thai boxing. Such training was also not easy; the girl spent more than 1000 calories per day just during fights and practicing strikes.
But every woman should choose a sport she likes; there is no need to force herself with something she doesn’t like. For example, it is difficult for you to run, so do yoga and improve your stretching, at the same time go play tennis and excellent results will please you.
Features of choosing a food basket on Svetlana Khodchenkova’s diet
To understand how Khodchenkova lost weight, just look at the set of products that the actress pampered herself with. It is quite limited, since the diet itself is aimed at using mostly plant foods, fruits and greens. The minimum share went to proteins, and there was even less fat in the program.
Using low-fat, unsweetened, low-calorie foods in the diet is the basis of Khodchenkova’s diet. The actress paid close attention to her menu, eliminating all harmful components from it.
The diet of the actress is based on:
- Vegetables are very diverse. Exceptions or quantity restrictions include all starch-containing foods (potatoes, beets, carrots). They can be cooked in various ways (except frying) or eaten raw.
- Dairy products - this can be low-fat kefir, cottage cheese, you can use unsweetened yogurt with berries or pieces of fruit.
- Meat and fish - it is important that they are not fatty. You can use beef, veal, chicken, turkey, rabbit, and poultry in your diet.
- Eggs – in very moderate quantities. At the beginning of the diet program, it is recommended to use only the white and eat the yolk much less often.
The secret is that the yolk contains the lion's share of fat. That's a lot of calories.
Fruits and dried fruits are the ones most often used as an effective alternative to sweet foods. The ingredients used may include dark chocolate (but bitter and without the addition of palm oil), and nuts.
Cereal products - bread is used in minimal quantities, as well as small pieces of rye bread. Other products containing grains and cereals are not included in the diet, including cereals, pasta, etc.
You should drink plenty of water; you can add diluted juices, unsweetened and milk-free tea or coffee drinks to your diet. Over time, on Khodchenkova’s diet, you may find that you no longer crave sweets too much. Restrictions do their job - they change eating habits and allow you to lose weight.
Among the prohibitions are too fatty dishes, all flour and confectionery products, smoked meats, marinades, pickles, and too sour foods. Products with a high starch content are also prohibited. This includes cookies and potatoes in any form, bananas and corn, pasta (those made from durum wheat are also prohibited).
You should exclude all fast foods, goodies and alcoholic drinks, including those with low alcohol content, from your diet.
