How Svetlana Khodchenkova lost weight - the actress’s diet

September 21, 2019
Celebrity Diets
Anastasia Alekseeva

Svetlana Khodchenkova is a Russian theater and film actress. The girl often appears in photographs in secular magazines, participates in various talk shows and is actively involved in political activities. According to Svetlana, nature rewarded her with a thin waist. However, during her student years she began to have health problems. Hormonal imbalance has greatly changed my figure. The actress gained weight, and soon her weight was 75 kg with a height of 179 cm. Everything changed when Sveta received an offer to play a ballerina in the film. For this role she needed to lose 20 kg! After some time of special nutrition and hard training, the actress succeeded. Today she happily shares her secrets of such stunning weight loss with the whole world. More details about what Svetlana Khodchenkova’s diet is are in the article.

Basic principles

Svetlana herself calls her nutrition method “minus 20 kg.” It is known that while losing weight, the girl was actively involved in sports, in particular Thai boxing. She also adhered to the following nutritional principles:

Meals are divided and consist of 6 meals (every 2 hours).
The food portions are small. Optimally 100-150 g.
Drinking regime is at least 2.5 liters of liquid per day.
The average daily calorie content is 1,200 kcal.
High carbohydrate foods cannot be combined with protein foods.
Cooking methods: oven baking, boiling and steaming.

The duration of weight loss according to Svetlana Khodchenkova’s diet is 3-4 weeks. At this time, it is necessary to adhere to a balanced diet. Up to 30% of your total daily calories should come from proteins, 40% from carbohydrates and 30% from fats. To make calorie counting easier, the proportions can be easily converted to grams:

1 g protein – 4 kcal;
1 g carbohydrates – 4 kcal;
1 g fat – 9 kcal.

Products for Khodchenkova’s diet

The list of products is non-exotic. Everything can be found in regular stores. Moreover, all this is familiar to the average person. To lose weight, Svetlana Khodchenkova’s diet included the following products:

Fruits, such as apples, citrus fruits, bananas, kiwis, except grapes.
Any vegetables except potatoes, as they contain a lot of starch. This substance has the same properties as sugar.
Low fat dairy products. Yogurts should be chosen natural, without sugar or artificial additives.
Seafood and different types of fish.
Lean, lean poultry, veal, turkey, rabbit.
Boiled chicken eggs, or fried, but without oil.
Various greens, for example, herbs, spinach, parsley, cilantro, arugula.
A piece of dark chocolate without sugar.

During the day you need to drink at least 1.5-2 liters. Even when you don't feel like drinking, you need to take a couple of sips. Thirst can often masquerade as hunger. Therefore, instead of snacking on chocolate, it is better to drink a glass of still water.

Features of Svetlana Khodchenkova’s diet

To get rid of the hated kilograms, the actress had to give up her favorite Italian cuisine. Now her diet includes a lot of fiber-rich foods. The substance has a beneficial effect on the functioning of the intestines, helps normalize stools and cleanse the body of toxins and waste.

Also, Svetlana Khodchenkova’s diet involves a complete rejection of white bread. An alternative would be bread and rye flour products. As for sweets, Svetlana simply loves them. Therefore, while losing weight, once a week you allow yourself to try a slice of dark chocolate, marmalade or marshmallow.

To speed up metabolic processes, the actress recommends drinking a cup of coffee in the morning. It is forbidden to add cream, milk and sugar to the drink. To burn fat more effectively, the star drinks freshly squeezed citrus juice every day.

Diet features

It is important to consume fiber, which will prevent constipation problems. It can be eaten as part of foods or in its pure state. In the latter case, it is important to wash down the fiber with fermented milk products.
You need to consume food 5-7 times a day.
Portions should be small.
It is advisable to get protein from fresh fruits and vegetables. And only a small amount of it should come from other foods.
You can’t eat sweets, but if you still can’t live without them, then it’s acceptable to eat a couple of cubes of dark chocolate without additives every day.
You will have to give up potatoes, your usual bread and pasta.
Water consumption per day is at least one and a half liters.
White bread is replaced with low-calorie bread or rye flour products.
If you need to eat meat or fish dishes, they should be boiled, steamed or baked. No frying is allowed.
You will have to play sports. You can choose a specific type of activity for yourself. Svetlana studied for 3 hours every day.
The calorie content of foods consumed per day should not exceed 2,000 kcal.

It is known that Khodchenkova is capable of playing roles in which she practices boxing, gymnastics and even ballet. The most amazing thing is that she really mastered these sports, which helped in the process of weight loss. Isn’t being a well-rounded sports person the best motivation for losing weight?

Acceptable products:

a lot of fruit and vegetable crops, in any form;
low-fat fermented milk products - milk, bio-yogurt, kefir, cottage cheese;
chicken and quail eggs;
sweets: chocolate (black only), nuts, dry fruits (in limited quantities);
bakery products – crispbread, crackers, rye flour bread;
lean meat and fish;
liquid - purified water, tea drinks without additives, herbal infusions, freshly squeezed homemade juices.

Unacceptable products:

white breads and pastries;
sweets - cakes, pastries, etc.;
potatoes and bananas;
pasta;
alcoholic drinks;
semi-finished products;
smoked, fried, spicy, pickled, canned dishes.

Possible contraindications:

some diseases of the renal system;
liver dysfunction.

Authorized Products

To ensure that Svetlana Khodchenkova’s diet menu for every day is not meager and monotonous, it is recommended that you familiarize yourself with the full list of permitted foods. During the period of weight loss, it is permissible to consume the following:

Lean meat. Chicken, turkey, beef or veal.
Low-fat sea fish and seafood.
Dairy products. Low-fat cottage cheese, Greek yogurt without additives, hard cheese, kefir and fermented baked milk.
Boiled chicken or quail eggs.
Nuts, muesli, cereals, bran, dried fruits.
Rye bread, crackers, biscuits, crackers.
Fruits and berries. Pears, apples, peaches, strawberries, kiwi, pineapple and citrus fruits.
Unrefined olive oil. No more than twice a week.
Vegetable crops. Everything except potatoes.
Skimmed milk.
White, black and green tea, herbal decoction.
Mineral water without gas.

How the star lost weight - diet

Having brought her condition back to normal, the actress began a stubborn struggle with extra pounds. This idea was quite difficult for her, but she persevered and won in an unequal battle.

Diet of Svetlana Khodchenkova

The actress’s diet is aimed at reducing the consumption of high-calorie and unhealthy foods. Svetlana Khodchenkova denies herself the pleasure of eating sweets, potatoes, fried and smoked foods, and has also excluded porridge and pasta from her diet. Basic nutrition is reduced to a fractional diet for each day. For the actress, her daily food consumption comes down to 8 meals a day. She eats meals in small portions, which does not make her feel hungry.

Her diet includes a lot of fruits and vegetables, meat and fish. A large amount of still mineral water is added to the daily diet. There are no restrictions on drinking.

Exercise stress

The basis of weight loss is always physical activity. Svetlana Khodchenkova had ballet instead of a gym. Ballet classes for at least three hours a day did a positive and even excellent job.

Physical activity is also included.

Prohibited Products

The actress admits that she used to often snack on junk food. Cream cakes, pasta and pizza are the main weaknesses. However, in order to achieve her cherished goal, the girl had to give up this and completely reconsider her diet. Thanks to this, Svetlana Khodchenkova lost weight. The diet that the actress adheres to now involves a complete rejection of the following foods:

Fast food. Chips, pizza, fries and more.
Fatty meat and fish.
Semi-finished products, smoked meats, pickled and canned products.
Sugar and salt.
Bakery and flour products.
Pasta and noodles.
White bread.
Potatoes and radishes.
Corn.
Bananas and grapes.
Spicy and salty sauces, mayonnaise.
High fat dairy products.
Alcohol and carbonated drinks.

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.

Sample menu

It is not necessary to strictly adhere to the following diet. It can be changed to suit individual preferences. The main thing is that the basis of the diet should be low-calorie dishes. This is what the weekly menu looks like according to Svetlana Khodchenkova’s diet:

The first day. Breakfast: buckwheat porridge with skim milk. You are allowed to add some dried fruits. Second breakfast: pear or green apple. Lunch: chicken broth, seaweed salad. Afternoon snack: kefir or fermented baked milk. Dinner: baked sea fish, vegetable salad.
Second day. Breakfast: omelet with skim milk. Second breakfast: grated carrots. Lunch: steamed chicken breast, broccoli salad. Afternoon snack: cucumber juice. Dinner: veal meatballs, lettuce with olive oil.
Day three. Breakfast: low-fat cottage cheese and fruit salad, seasoned with lemon juice. Second breakfast: green apple. Lunch: baked chicken with vegetables, carrot and beet salad. Afternoon snack: orange juice. Dinner: boiled fish, tomato and cucumber salad.
Day four. Breakfast: rolled oats with skim milk and berries. Second breakfast: baked apple or pear. Lunch: boiled turkey, broccoli and olive salad with herbs. Afternoon snack: fermented baked milk with berries. Dinner: boiled beef, stewed vegetables.
Day five. Breakfast: oatmeal porridge with skim milk and fruit. Second breakfast: grapefruit juice. Lunch: steamed chicken cutlets, seaweed salad. Afternoon snack: cottage cheese and a glass of fruit juice without added sugar. Dinner: baked salmon or salmon.
Day six. Breakfast: buckwheat porridge with berries and dried fruits. Second breakfast: plain Greek yogurt. Lunch: soup with veal meatballs and grated carrots. Afternoon snack: kefir with fresh berries. Dinner: boiled egg, fresh vegetable salad.
Day seven. Breakfast: cottage cheese casserole and fruit salad. Second breakfast: grated carrots. Lunch: boiled veal, stewed vegetables. Afternoon snack: kefir and orange juice. Dinner: boiled chicken, broccoli and cucumber salad.

The main menu for Svetlana Khodchenkova’s diet is also supplemented with unsweetened coffee in the morning, tea without sugar and herbal infusion, as an option - infusion of chamomile or rosehip. It is recommended to drink liquid 20 minutes before meals and 40 minutes after eating them.

Menu for every day, for a week

Each person can adapt the menu to suit themselves. It all depends on personal preferences and habits. An approximate menu for every day for Svetlana Khodchenkova’s diet could be as follows:

In the morning for breakfast, she drinks a glass of milk or low-fat kefir and a spoonful of honey. Plus you can eat a piece of whole grain and bran bread.
The second breakfast consists of lean chicken with vegetables. For dessert, you can take a handful of dried fruits.
You should have lunch with protein foods, such as meat or fish. Garnish with stewed vegetables or salad.
You can snack on fruit or a handful of nuts.
For dinner, proteins are again better: a milkshake with fruit, a fermented milk drink.

You can stick to this diet for a couple of weeks. During this time it is possible to lose up to 5-7 kg.

Thus, the menu for a week on Svetlana Khodchenkova’s diet includes the following points:

The actress doesn't eat much early in the morning. It warms up the stomach with fermented milk drinks.
The second breakfast can be quite dense. In the morning, the body needs to be given energy, that is, carbohydrates (vegetables and fruits), as well as the building material protein. Lean meat, seafood, and eggs will be used for this.
Lunch is one of the main meals. To survive until the evening, they eat meat dishes, fish, and vegetable broths.
The second snack should be light. Therefore, a smoothie or fruit salad is suitable.
For dinner you should also choose dishes that are easy for the body. Therefore, it is better to drink a fermented milk drink or eat steamed lean cutlets with vegetables.

During the day on Khodchenkova’s diet, in addition to water, you can drink grain coffee, green or black tea without sugar, herbal decoctions, unsweetened fruit drinks, compotes and jelly.

Quitting the diet

After strict restrictions, it is difficult for the body to return to its usual diet. Moreover, there is a risk that the kilograms will return again. To prevent this from happening, the actress recommends following some simple rules:

It is strictly forbidden to overeat.
The day after finishing Khodchenkova’s diet, it is necessary to introduce potatoes into her diet.
On the second day, add bananas and grapes to your diet.
On the third day, it is allowed to introduce salt and sugar in reasonable quantities.
At the end of the week, you are allowed to eat a small portion of durum wheat pasta.

Physical exercise

The actress admits that the key to her slimness is constant work on herself. The girl practices Thai boxing for three hours every day. In one such workout, she burns up to 900 calories. Also in one of the interviews, Svetlana admitted that in order to get the role of a ballerina in a movie, she began to do stretching (special exercises aimed at stretching the muscles). Classes took up most of my time. The actress even abandoned many filming sessions for a while. However, it was worth it. A month later, Svetlana Khodchenkova, who had lost weight, came out and amazed fans with her ideal figure.

Achievements and results

Before the actress went on a diet, her weight was 75 kg. In a month of special nutrition and intensive training in the gym, the girl was able to get rid of 20 extra pounds. Now she weighs only 55 kilograms with a height of 179 cm, and her figure measurements are 79-60-86 cm. It is worth saying that the “minus 20” nutrition method really works and gives impressive results in just a month. Below you can see how Svetlana Khodchenkova lost weight. Photos before and after the diet show stunning results.

Tips for fans

Svetlana knows firsthand how difficult it is to lose excess weight. That's why she decided to share a few simple but very effective tips to help you lose weight quickly:

Don't neglect physical activity. If you don’t feel like going to the gym and strength training, you can go dancing, swimming or fitness. Even an ordinary walk will be beneficial.
Motivate yourself daily and visualize your dream. This will help you stick to a strict diet and not indulge in junk food.
Monitor your weight regularly. As soon as visible changes begin, this will be the best incentive. Therefore, it will not be superfluous to buy scales and a centimeter.
Have snacks as often as possible. The body should not be allowed to experience hunger. Protein-rich foods are suitable as a snack. The substance provides a feeling of fullness for up to 5 hours.

Thus, using her example, Svetlana Khodchenkova proved that losing 20 kg of excess weight is quite possible. The main thing in this matter is to lead an active lifestyle and adhere to a special diet.