Maya Plisetskaya's diet: sample menu and results. Maya Plisetskaya's diet Plisetskaya's diet menu

10.07.2023

Maya Mikhailovna Plisetskaya has always been the standard of beauty, femininity and grace. The Mayor of Paris awarded the famous ballerina the "Excellent 1986" award as the most elegant woman of the year.

As Maya Mikhailovna herself repeatedly told reporters, she never went on a diet. Plisetskaya was absolutely indifferent to sweets, but she was very fond of salted fish and beer. And these are far from the most useful products. How did Plisetskaya always manage to stay in shape?

Now we don’t know if Plisetskaya herself ever went on a diet or if Plisetskaya’s diet was invented by journalists. Yes, this is not so important, especially since the TV presenter of the TVC channel, Yana Poplavskaya, managed to lose weight on Maya Plisetskaya’s diet, who recovered very much after the birth of her second son and hormone therapy. Having tried various diets, which had no effect, Yana Evgenievna decided to try Thai pills and landed in the hospital. To lose weight on them, she never lost weight. And only the diet of Maya Mikhailovna helped the TV presenter in the fight against excess weight: in a year she managed to lose 30 kg.

The essence of the diet of ballerina Maya Plisetskaya

The main rule of the ballerina is a strict restriction of food portions. It was she who once said that for weight loss you just need to "do not eat." Of course, it is impossible to completely refuse food (and it is not necessary), but you will definitely have to reduce portions. In addition to cutting down on the diet, you also need to move a lot in order to properly use the incoming calories.

According to the prima, the physical activity of ballerinas is exhausting, so often there is neither time nor energy left for eating, which also contributes to weight loss - albeit not too healthy. In addition, Maya Plisetskaya uses a special diet from time to time, which helps her lose weight and look great.

The diet consists in a two-week use of a strictly limited amount of food. You also need to play sports or just increase your daily activities.

The diet may seem complicated, because the menu is very monotonous, but, according to the ballerina, you can easily get used to such a diet in two weeks.

The principles of the diet of the ballerina Maya Plisetskaya

Of course, the lifestyle of a ballet dancer cannot be compared with the regime of an ordinary person who is not connected with art. For a ballerina who spends hours every day at a ballet barre, the strictest dietary restriction is commonplace. And for ordinary women, it is categorically not recommended to practice such a “hunger strike” for weight loss for the following reasons.

Firstly, a sharp restriction in nutrition can cause stress in the body and lead to metabolic disorders. In addition, with a sharp reduction in calories consumed, it is not fat cells that leave the body at all, but water and vitamins.

Secondly, a sharp weight loss affects the work of all systems and organs, and this, in turn, can cause a whole bunch of various diseases, and the skin will become flabby and sagging. Thirdly, the constant feeling of hunger will lead not only to a deterioration in mood and performance, but also to hungry fainting.

The benefits of the diet of ballerina Maya Plisetskaya

availability;
simplicity.

This diet, developed by a Russian ballerina, is actually very beneficial for the body. It allows for a complete detoxification of the digestive tract. In addition, this is one of the few diets, the observance of which can completely eliminate fat deposits on the internal organs. Another advantage of this method of losing weight over others is the possibility of individual menu preparation.

Disadvantages of the diet of ballerina Maya Plisetskaya

In Firstly, the severity of the diet does not allow the body to relax for a second due to the extremely limited daily calorie intake, which is a serious stress for the human body. Thus, the diet is not suitable for people engaged in intellectual work, as concentration will be much more complicated.

Secondly, the absence of meat in the diet can adversely affect muscle mass and the biochemical composition of the blood. Therefore, the diet must be taken carefully and never exceed its duration. It is also important to drink vitamins, magnesium, calcium, iron and probiotics, because without dairy products there is a risk of disruption of the gastrointestinal tract.

Approved Products

boiled or steamed fish of low-fat varieties: haddock, limonella, cod.
boiled, stewed, baked green vegetables: spinach, lettuce, broccoli, cauliflower and savoy cabbage, kohlrabi. The main thing is that they remain low in calories.
lentils, cinnamon rice, oatmeal, barley. You need to boil them in water without adding salt, for taste you can add dill or parsley and pour over lemon juice.
one tablespoon of olive oil per day.

Prohibited Products

eggs, meat and dairy products. They are difficult to digest and their use during heavy physical exertion will lead to hypertrophy of muscle tissue, and, consequently, to an increase in body weight.
coffee, cocoa, chocolate. These products contain substances that disrupt the water-salt balance of the body. Their use during intense exercise leads to the fact that the muscle tissue will begin to retain a large amount of fluid. Therefore, the complete exclusion from the diet of caffeine-containing products will keep volumes “at a minimum”.
sweet, fried, fatty, sauces, salad dressings.
nightshade: potatoes, eggplant, tomatoes. There is a hypothesis that they are difficult to digest and can cause a food allergic reaction. In addition, tomatoes in combination with carbohydrates cause increased gas formation. Although flatulence is not observed in all people. And, nevertheless, nightshades are prohibited during the Plisetskaya diet.
fruits, nuts and dried fruits (as a source of sugars).
salts and spices (retain water in the body).

Diet menu of ballerina Maya Plisetskaya

The first day

Breakfast: 200 g of oatmeal without sugar and salt. To improve the taste, it is allowed to add sour berries (currants, raspberries).
Second breakfast: 1 large apple or medium pear.
Lunch: 250 ml vegetable soup, 150 g green salad.
Afternoon snack: 2 small young carrots.
Dinner: 200 g rice, 250 g fresh vegetable salad, 100 g fried salmon.

Second day

Breakfast: 150 g of lentil porridge, 1 sweet pepper.
Second breakfast: 1 medium-sized orange.
Lunch: 300 ml of broccoli soup with carrots and herbs.
Afternoon snack: 3-4 figs.
Dinner: 100 g of white fish with 200 g of rice, 100 g of green salad.

Day three

Breakfast: 200 g of barley porridge with finely chopped greens, 100 g of boiled chicken.
Second breakfast: 1 medium-sized grapefruit.
Lunch: 100 g of red fish, cabbage and cucumber salad (200 g).
Afternoon snack: a glass of pumpkin juice.
Dinner: 200 g beans stewed with vegetables, 100 g green salad.

Day four

Breakfast: 200 g of buckwheat porridge, 200 g of Greek salad without cheese.
Second breakfast: a glass of tea with honey and ginger.
Lunch: 200 ml lentil soup with oregano and basil.
Afternoon snack: 5 large plums.
Dinner: oatmeal with finely chopped apple.

The diet ration can be repeated or the menu can be further built in accordance with the calorie content of the given portions of the products. In total, the diet lasts 14 days. Often you should not resort to it, but after the first time, it is advised to fix the result by going on a diet again after 1 - 1.5 months.

The nutrition system recommended by Maya Plisetskaya for every day is absolutely rational and healthy, and one can hardly object to its principles. Is that it may not be suitable for a very small number of people due to the presence of any diseases in which some of the products on which it is based are contraindicated.

But her unloading 15-day diet is very tough and difficult, and it will be very difficult for many to withstand it. The result, however, is worth it: in 15 days it takes an average of 8-10 kilograms. But do not forget that after the end of the diet, you must strictly adhere to the rules of nutrition, described in detail at the beginning of this page, otherwise the kilograms lost with such difficulty will return very quickly.

Contraindications to Maya Plisetskaya's diet

Like any vegetarian diet, the Plisetskaya diet is contraindicated:

people suffering from diseases of the gastrointestinal tract;
pregnant and lactating women;
persons under the age of 18.
And also with individual intolerance to certain products.

15-day diet of Maya Plisetskaya

Firstly, meat, eggs, dairy products, potatoes and tomatoes, any spices, chocolate and coffee are completely excluded from the diet. Fish are occasionally allowed. And the basis of the diet should be green vegetables, legumes and cereals on the water.

Here is a sample diet menu:

breakfast: bowl of oatmeal;
lunch: a bowl of vegetable soup, vegetable salad;
dinner: a serving of rice, vegetable salad, a piece of lean fish (not every day!).

Snacking between main meals can be vegetables or unsweetened fruits.

During the diet, you need to drink plenty of water, at least drink one and a half liters per day.

The duration of the diet is up to 15 days, it can be repeated no earlier than after 2 months.

Weight Loss Results

The Plisetskaya diet is designed for 14 days, after which you can lose up to 10 extra pounds. Repeating the diet is possible only after two months.

The figure of a ballerina is what almost any girl dreams of. True, not everyone is ready to go through the trials that stand behind such a coveted beauty. But sometimes, in order to quickly improve the figure and get rid of the hated kilograms, one has to go to hardships worse than those experienced by the female composition of the dance troupe of the Bolshoi Theater. If you are not afraid to take on such a challenge, then Maya Plisetskaya's diet- for you.

Why choose this particular diet?

Maya Plisetskaya rightfully bears the title of the queen of Russian ballet, and even at her almost 90 years old she has a figure that most 30-year-old women would envy. Not only constant physical activity helps Maya Mikhailovna maintain such a shape - nevertheless, dancing at more than 80 is not as easy as at 20. But the ballerina does not give free rein to excess weight, keeping her figure under control with the help of a special diet.

Plisetskaya's diet is what we used to call "healthy eating." Maya Mikhailovna recommends not going on a diet often, but only when an emergency figure correction and a shake-up of the body are required. What does the Plisetskaya diet give?

"In two weeks of a very modest monotonous diet, the body will get rid of 8 to 10 kg of excess weight. At the same time, the body is cleansed, the stomach literally restarts, and metabolism is improved."

The Plisetskaya diet in combination with exercise is recommended to get rid of food addiction, with obesity.

The severity of the diet causes the presence of contraindications. You can’t sit on it for those who have diseases of the heart, kidneys and gastrointestinal tract. Such a diet is also poorly suited for recovery after protracted illnesses. In other cases, such a shake-up will only benefit the body.

Basic Rules

At the time of acceptance restrictions the following products disappear from the table:

Meat of all kinds and varieties. Fish and legumes are sources of protein.
Milk and all dairy products, including kefir, yogurt and cottage cheese desserts.
Flour products, sweet and savory pastries, including even bread.
Eggs.
Coffee.
Sugar.

They are offered replace with the following products:

Cereals. Oatmeal, rice, barley groats are best suited for cereals. The ballerina especially recommends eating green and red lentils - they are rich in protein, vitamins and amino acids.
Lean fish in small quantities.
All vegetables except potatoes and tomatoes.
All fruits except bananas. In this case, it is better to give preference to fruits with a low sugar content.
Tea (preferably herbal), plenty of water.

At the same time, according to Plisetskaya, active sports and, in general, any energetic activity are mandatory. This applies not only to physical activity, but to employment with work: while doing business, with proper concentration, a person forgets about food and hunger, which helps to survive a rather difficult diet.

Maya Plisetskaya's diet menu

The first day

Breakfast: 200 g oatmeal without sugar and salt. To improve the taste, it is allowed to add sour berries (currants, raspberries).

Lunch: 1 large apple or medium pear.

Dinner: 250 ml vegetable soup, 150 g green salad.

Afternoon snack: 2 small young carrots

Dinner: 200 g rice, 250 g fresh vegetable salad, 100 g fried salmon.

Second day

Breakfast: 150 g lentil porridge, 1 sweet pepper.

Lunch: 1 small orange.

Dinner: 300 ml of broccoli soup with carrots and herbs.

Afternoon snack: 3-4 figs.

Dinner: 100 g of white fish with 200 g of rice, 100 g of green salad.

Day three

Breakfast: 200 g of barley porridge with finely chopped greens, 100 g of boiled chicken.

Lunch: 1 small grapefruit.

Dinner: 100 g of red fish, cabbage and cucumber salad (200 g).

Afternoon snack: a glass of pumpkin juice.

Dinner: 200 g beans stewed with vegetables, 100 g green salad.

Day four

Breakfast: 200 g of buckwheat porridge, 200 g of Greek salad without cheese.

Lunch: a glass of tea with honey and ginger.

Dinner: 200 ml lentil soup with oregano and basil.

Afternoon snack: 5 large plums.

Dinner: oatmeal with finely chopped apple.

Thanks to the diet of Maya Plisetskaya, you can find the harmony of a ballerina and an enviable waist. The main thing is a healthy diet and great willpower.

The prima ballerina of the Bolshoi Theater, the queen of Russian ballet, the graceful Maya Plisetskaya always looked stunning, delighting her fans with a chiseled figure. The secret of the ballerina's harmony 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 weight, especially before important performances. The diet of Maya Plisetskaya among the people received the sonorous name “Do not eat”, because of the ballerina’s remark to the question of a French journalist about her harmony: “I am not eating!”

The essence of the diet of May Plisetskaya

The diet of Maya Plisetskaya “Do not eat” is not at all about starvation. The prima of the Bolshoi Theater herself developed a nutrition scheme for herself, with the help of which she managed to lose 8-10 extra pounds in just 2 weeks. The Plisetskaya diet is characterized by a low calorie content of the diet, and therefore it will require considerable willpower and endurance to comply with it. The advantages of Maya Plisetskaya's diet include: high performance, as well as a rather diverse menu that does not have time to become boring.

The basic principles of Maya Plisetskaya's diet:

Fractional nutrition. There should be three full meals every day (breakfast, lunch, dinner). In between main meals, you can’t starve, you can have a snack with a vegetable (mostly green) or unsweetened fruit.
Half an hour before each meal need to drink 1 glass still water. Water will fill the stomach, reduce appetite, which will be reflected in the rapid saturation of a small portion.
water regime. Drink at least 2 liters of fluid throughout the day: water, tea (herbal, green), but without sugar. You can drink with the Plisetskaya diet freshly squeezed vegetable and fruit juices, decoctions, unsweetened compotes.
The usual portion size should be cut in half.. That is, one serving of fish should be no more than 150 grams, salad 200 grams, soup 250 ml.
Daily physical activity. The ballerina herself stubbornly tortured herself with daily training and rehearsals. Alternatively, you can do fitness, aerobics, swimming.

To consolidate the result of losing weight, Maya Plisetskaya recommended repeating the diet after two months.

Allowed and prohibited products

Maya Plisetskaya's diet - allowed foods:

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Oats, barley, rice, lentils;
Low-fat fish (pike, pike perch, pollock, cod, hake);
Low-fat poultry (chicken, turkey);
Non-starchy vegetables (broccoli, cabbage, cucumbers, bell peppers, spinach, celery);
Greens (parsley, cilantro, dill, thyme);
Unsweetened fruits (apples, pears, plums, citrus fruits);
Lemon juice (as salad dressing)
Extra virgin olive oil (no more than 1 tablespoon per day).

According to the diet of Maya Plisetskaya, vegetables can be stewed, baked, boiled, consumed both raw and in salads. Fish and poultry are best boiled or steamed without adding salt and spices. Porridge (oatmeal, rice, barley) should be cooked in water without salt, sugar and oil.

Maya Plisetskaya's diet - prohibited foods:

Fatty meat, poultry and fish;
Fried foods, rich broths;
Smoked products. Pickles, marinades;
Any pastries, bread and bakery products;
Pasta;
Sweets and desserts;
Potatoes, eggplants, tomatoes;
Sweet fruits (grapes, bananas, melons);
Eggs;
Dairy and sour-milk products;
Semi-finished products, fast food;
Spices and spices;
Fatty sauces and gravies;
Salt and sugar;
Coffee;
Carbonated drinks;
Alcoholic drinks.

Right way out

By following Maya Plisetskaya's diet for 15 days, you can get rid of 8-11 extra pounds. It is important to maintain impressive weight loss results so that the lost weight does not return soon. This requires a competent way out of Maya Plisetskaya's diet. You should continue to eat according to the established rules of the ballerina, gradually increasing the amount of portions.

In the first week it is recommended to add eggs to your diet (no more than 1 piece per day), low-fat dairy products (cottage cheese, kefir, yogurt). Meat and fish should continue to be boiled, you can stew, bake, steam or grill, and fried foods should be completely abandoned.

Maya Plisetskaya recommended repeating the diet after two months to maintain the achieved weight loss results. To maintain your figure and weight in the norm, it is recommended to exclude fatty foods and sweets from your diet when leaving Maya Plisetskaya's diet.

It is worth continuing to drink a glass of non-carbonated water 30 minutes before a meal. so that you don't overeat. Particular attention should be paid to your physical activity, because regular exercise (sports, walking, running, swimming) can not only keep muscles in good shape, but also prevent the appearance of stretch marks and sagging skin during rapid weight loss.

Contraindications

When we talk about the diet of Maya Plisetskaya, we first of all remember the famous phrase of the great ballerina: “The best diet is to eat less!”. Yes, Plisetskaya followed this rule all her life, though not as fanatically as one might think from this phrase taken out of context.

Maya Plisetskaya's nutritional rules

The basic principles of Maya Plisetskaya's nutrition, which she professed in everyday life, can be summarized in several paragraphs:

eliminate their diet of sugar and sweets, muffins and refined foods, fatty foods, sausages and smoked meats, or at least consume them as little as possible;
the basis of the diet should be simple and low-calorie foods: vegetables, fruits and cereals, lean meat, fish, dairy products;
you need to eat little and often, do not starve and do not overeat;
do not eat at night: the last meal should be 3-4 hours before bedtime.

The rules, as we see, are very simple, but how difficult it is sometimes to follow them! Nevertheless, it was their strict observance that allowed the great ballerina to maintain her excellent shape for many years. If, for some reason, she still had a few extra pounds, then Maya Mikhailovna used a fairly rigid unloading diet, with the help of which she ruthlessly expelled this extra weight from nowhere.

15-day diet of Maya Plisetskaya

Here is a sample diet menu:

breakfast: bowl of oatmeal;
lunch: a bowl of vegetable soup, vegetable salad;
dinner: a serving of rice, vegetable salad, a piece of lean fish (not every day!).

Snacking between main meals can be vegetables or unsweetened fruits.

During the diet, you need to drink plenty of water, at least drink one and a half liters per day.

The duration of the diet is up to 15 days, it can be repeated no earlier than after 2 months.

The famous Russian ballerina, until the end of her days, retained amazing harmony and grace. Maya Plisetskaya amazed not only ballet connoisseurs with her talent, but was also recognized as the most elegant woman. Perseverance and incredible willpower helped her to always be in shape. Although in her interviews she claimed that she was not a supporter of any special nutrition systems or diets. Her main rule was "eat less".

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Diet Features

Of course, an intensive work schedule and constant rehearsals played an important role in the fact that the ballerina's figure always remained fit and slender. Nevertheless, a peculiar diet and the deliberate exclusion of certain products from her menu helped Maya Mikhailovna keep herself “within the limits”.

They formed the basis of the diet named after Plisetskaya. Her “true” means of getting rid of extra centimeters was voiced in an interview with the French media: “I’m not eating!”

Advantages

The main advantage of the Plisetskaya diet is the absence of products that could harm the 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 dietary ration is relatively easily tolerated. Since dishes can be prepared according to your own recipes, based on general recommendations for the use of "allowed" products. This helps to diversify the diet menu and not experience psychological stress from having to “chew tasteless grass”.

In addition, the diet belongs to the group of low-calorie, so with its help it will be possible to become slimmer not only according to the results of weighing, but also visually. And a small amount of servings will help to reduce the size of the stomach even after the completion of the main weight loss program.

Flaws

The main difficulty that will have to be overcome while adhering to the Plisetskaya diet is the struggle with one’s own desire to constantly eat something. A low-nutrient menu is unlikely to give long-term saturation. A restricted diet will affect your mood.

Of course, it is difficult to imagine that a woman who spent more than six hours a day at the ballet barre may have time for melancholy and despondency due to some kind of diet. But most losing weight ladies lead a far from such an intense lifestyle. Therefore, a complex of pharmacy vitamins and minerals during the Plisetskaya diet will help alleviate the condition and not lose the beauty of the skin, hair and nails.

It will also be useful to tune in advance to the fact that the image of a ballerina does not involve the creation of a beautiful muscular relief. Therefore, after the Plisetskaya diet, it will not work to get a “fashionable” figure with prominent press cubes, even with intense physical exertion. Weight loss will affect all parts of the body, and not just those places where the "problem area" is localized.

After the diet, you will have to say goodbye to volumes in the chest and buttocks. And in place of ugly "folds" with a high probability, the skin will simply sag.

What to eat and what not to eat

It is hard to imagine that the famous ballerina sometimes liked to treat herself to salted fish. Nevertheless, a restrained and strict basic diet could well provoke such outbreaks of "liberties", after which Plisetskaya would have to resort to starvation.

Of course, both of these products should be banned until the end of the full course of the weight loss diet. In addition to them, you will have to give up everything sweet, fried and fatty. The list of provisions, without which you need to live for more than two weeks of the diet, looks like this:

all kinds;
chicken and quail eggs;
milk, cream and dairy products;
sugar and his;
confectionery and flour products;
shop sauces;
canned food;
butter and other fats;
coffee and cocoa;
spices and seasonings (even natural);
salt;
alcoholic and carbonated drinks;
industrial juices;
potatoes and eggplants;
bananas, dried fruits and.

You will have to come up with and compose a menu based on the rest of the products. The main components of the Plisetskaya diet for weight loss should be:

lean white fish (every other day);
and other green vegetables;
leaf salad;
spinach;
, carrots and onions;
unsweetened seasonal fruits and berries;
brown rice, ground corn and barley;
green and herbal tea;
still water.

It is allowed during the diet to use one tablespoon of olive oil per day for flavoring salads or stewing vegetables, as well as adding lemon juice to them.

Menu for 15 days

Experts do not recommend following such a diet for weight loss longer than the "allotted" period. A long-term restriction of fats and protein in the diet will greatly weaken the muscles and negatively affect the hormonal background, which ultimately will not add either beauty or health.

And for those who still decide to fight excess weight in this way, all 15 days will have to eat according to this scheme:

Breakfast - a portion of viscous porridge on the water.
Lunch - lentil soup puree on onion broth and stew of stewed or baked vegetables.
Snack - one fruit or a handful of berries.
Dinner - 100 g of steam fish with leaf lettuce or stewed spinach with a portion of grated carrots and beets.

The amount of servings each day during the diet should be minimal. At first, 300 g of food at a time will be enough to saturate. Then this amount will have to be gradually reduced to 200 g, and then to 150 g. It is better to drink water and tea separately from food. And not only during the Plisetskaya diet, but also after it ends.

How much can you drop

The assurances of the "authors" of the Plisetskaya diet promise to get rid of ten extra pounds in two weeks. All that is required for this is to strictly observe the proposed diet and perform gymnastic exercises or visit the gym, if it is within your power.

The opinion of experts on this matter is somewhat different. Such volumes of “excess” can really disappear after the Plisetskaya diet, if the initial weight was at the “above average” level. That is, women who are small and petite by nature should not count on losing more than three to four kilograms.

In addition, they warn that such a meager diet will remove from the body not only unnecessary fat, but also much-needed fluid and salts (trace elements). Therefore, keeping the water balance throughout the time is the key to good health and prevention of dehydration.

It is also very important to get the advice of a doctor before the desire to become like a famous ballerina takes over. You will also need to listen to your instincts and stop losing weight with this diet if you experience discomfort in the abdomen, nausea, vomiting, headaches or loss of consciousness.