Diets of the stars. Nutrition secrets of figure skaters: Medvedeva, Zagitova, Lipnitskaya
The legendary figure skater and Olympic champion is already 39, but her form is still above all praise. What's the matter? Is it that Tatyana is just a very beautiful woman?
Or is it all about the love of work that affects your figure? Probably the truth is somewhere in the middle. Of course, Navka is an example that many strive to imitate.
But during her performance at the Ice Age show, which took place shortly after the birth of her daughter, Tatyana almost cried - she missed the arena so much... Now her sports career is over, but there are still many heights ahead, so there is a reason to compete for her figure!
Strict sport
The life of athletes bears little resemblance to the days of people leading healthy image life. " Professional sports are colossal, I would even say, backbreaking workloads", says Tatyana. And for figure skating, unlike many other sports (for example, biathlon), weight is fundamentally important. Gymnasts control their body weight literally down to the gram.
Even “retired” Tatyana Navka remains amazingly slim!
When there is too much, they work hard to get rid of the excess. Career does not forgive mistakes. To realize herself in sports, Tatyana has been controlling her weight since adolescence. It was then, during the “hormonal storms”, that she gained weight and gained weight. To get rid of them, Tatyana went on a diet. And, one might say, he still sticks to it.
Skater menu
Tatyana Navka controls her diet, but does it without fanaticism. She explains her tendency to be slim by genetic predisposition, considers it luck and calls herself an exception to the rule. So, if a skater is hungry, she can easily dine on a large piece of meat. And he doesn’t refuse sweets - cakes, sweets and pastries - if he really wants to.
True, Navka rarely has such a desire. She believes that if you consciously refuse certain foods, over time the body stops demanding them. Tatiana herself - good for that proof. Having a sweet tooth in the past, she learned to “negotiate” with her body and was able to give up fast carbohydrates - the enemies of a beautiful figure.
Sample menu of Tatiana Navka
- Breakfast: yogurt or kefir, a small cup of brewed coffee (light menu option). If there are a lot of things planned for the day, the skater adds slow carbohydrates to her morning meal - porridge and fresh fruit.
- Dinner: liquid dish - broth, soup or borscht; a large portion of salad from any vegetables, seasoned with 1 tbsp. unrefined olive oil.
- Dinner: protein dish. It could be fish or seafood, or meat. It can be steamed and occasionally even fried. Fiber is a good side dish - raw or cooked vegetables in any way.
- Before bedtime: you can afford an apple (better green - it has less sugar), plain yogurt or kefir.
- Drinking regime: The daily fluid intake is at least 2 liters of clean still water.
Like any other woman, Tatyana Navka is dissatisfied with her physical form. But she doesn’t have any special secrets for losing weight - Tatyana says she simplifies the menu and includes more intense workouts. During such periods, the figure skater’s diet consists of low-calorie dishes, light salads and natural juices.
Navka believes that the psychological factor plays an important role in losing weight. At such moments, she herself recalls Faina Ranevskaya’s statement that those who are losing weight should eat naked and in front of a mirror. " When you see your extra pounds, cramming anything into yourself is not such an easy task.“,” the figure skater shares her experience.
Physical exercise
Any fitness trainer will confirm: a good figure is 80% proper nutrition. But if we're talking about about a professional athlete, there are other factors to consider. The case of Tatyana Navka is exactly this. The body of a person who plays sports at a professional level works in a special way. In athletes accelerated metabolism, so it is more difficult for them to recover than for ordinary people.
Except proper nutrition, Tatyana Navka appreciates physical activity
In addition, constant training provides a huge consumption of calories - the excess simply does not have time to accumulate. This happens even among athletes who, like Navka, end their professional careers. They train others, act in sports projects, give master classes, etc. However, Tatyana herself believes that a non-professional does not need such stress. She states:
“You can achieve amazing results just by doing regular exercise, for example, fitness. It is enough to visit the gym three times a week. Well, limit yourself in food.”
Figure skater considers fitness universal remedy for everyone losing weight and recommends using it instead of any diets. " Sport is best medicine from all diseases", she claims. Navka herself actively uses her advice. She is very glad that there is a fitness club right in her house - the skater has the opportunity to work out when it is convenient for her and not miss training.
Tatyana also tries to lead an active lifestyle. Having left her professional career, Navka did not forget about skates - only now she takes them not to the arena, but to the open air. The figure skater and her friends love to skate on the lake in the park or on the skating rink right in the center of Moscow - on Red Square. In addition, the champion loves extreme recreation: alpine skiing in winter, water skiing in summer.
Tennis is also on her list of favorites. The athlete admits that in the first time after finishing her career, she really missed training. But soon this feeling passed and was replaced by another - real pleasure from movement and communication with loved ones. It’s good that they are always ready to share her active hobbies.
- Eat right. Vegetables, salads, fish and yogurt are a must on the menu. But don’t exclude gastronomic pleasures from your diet; If you're overdoing it, work out more in the gym.
- Stop smoking. There is nothing worse - neither for health nor for beauty. At the same time, follow your daily routine and provide your body with proper rest. Tatyana follows this rule strictly.
- Don't skip workouts. The more active your lifestyle, the better it reflects on your appearance and health.
The famous figure skater Tatyana Navka is a public person, so she constantly needs to be in excellent physical shape. Her height to weight ratio is ideal (170/51).
Of course, regular physical activity does not contribute to gaining extra pounds. But at the same time, every athlete figure skating, knows that without a properly balanced diet, it is impossible to achieve great sports victories. An important part of every athlete's success There is his ownproper nutrition method which should be followed at all times. Figure skater Tatyana Navka is no exception.
For its long successful sports career Tatyana has developed a system for maintaining an optimal weight category.
To many people, active going in for sports, it happens quite enough stick to what's right diet nutrition, and Tatyana Navka always had to limit herself in some way, to Always be in perfect condition physical form. The figure skater always had a negative opinion about fancy, fancy clothes. She believed and continues to believe that very important decide on your power supply system, considering All individual characteristics person.
In her nutrition system, the famous figure skater follows several rules.
Tatiana Navka's diet rules:
But the main principle of proper nutrition is the desire to avoid overeating. Since even healthy food that is eaten in large portions can lead to significant weight gain.
Constantly necessary make a ratio quantities used food to energy expenditure that you do throughout.
But still, sometimes Tatyana Navka can afford pamper yourself piece of chocolate bar, enjoy a drink glass of dry wine. The rest of the time, she tries to follow her dietary rules, and this allows her to be proud of her excellent physical shape, femininity and beautiful figure.
In the 2007/2008 season. we carried out research on the analysis of the actual nutrition of young athletes on the basis of the St. Petersburg Youth Sports School of the Olympic Reserve in Figure Skating. Data on actual nutrition were collected based on the nutrition diaries completed by the athletes. To calculate the parameters of the chemical composition we used computer program“Organization of nutrition in youth sports schools and educational institutions”, developed at St. Petersburg Research Institute of Physical Culture on the basis of tables on the chemical composition of food products and ready-made dishes.
The hygienic characteristics of nutrition were carried out in comparison with the currently existing recommended values for the consumption of basic nutrients and energy for young athletes (Order No. 155 of February 25, 2004 “On the standards for providing a minimum daily diet for students of Olympic reserve schools”). In table 30, 31 and 32 show the correspondence of the actual content of nutrients and energy to the recommended values.
Table 30 Correspondence of nutrient content and daily energy value diet young skaters recommended values (%)
As follows from the table, young skaters' energy needs are satisfied with food by 50.3-63%, in - by 42.3-62.3%, in - by 63-85.2%, in - by 44-49 ,1%.
A lack of basic nutrients (,) and energy in the diet inevitably leads to a deficiency of such essential food components as, and (see Tables 31 and 32), which in our study was confirmed by biochemical research data.
Table 31 Provision of vitamins in the daily diet of young figure skaters in comparison with the recommendations of St. Petersburg Research Institute of Physics (%)
Pair skating (m) | |||||||
Pair skating (w) | |||||||
Single skating (m) | |||||||
Single skating (w) |
Table 32 Provision of minerals in the daily diet of young skaters in comparison with the recommendations of St. Petersburg Research Institute of Physics (%)
Study groups of athletes | |||||
Pair skating (m) | |||||
Pair skating (w) | |||||
Single skating (m) | |||||
Single skating (w) |
When comparing the vitamin composition of the diet with the recommended intake values, an insufficient content of all the studied vitamins, including PUFAs, was revealed in the figure skaters’ diet.
A study of the mineral composition of food revealed a deficiency in nutrition of all the studied mineral substances.
Based on the totality of the studies conducted, typical errors found in the diet of figure skaters were identified:
- reduction in the energy value of the daily diet;
- insufficient content of total carbohydrates with a violation of the structure of their consumption (excess - and);
- insufficient content of proteins of both plant and animal origin in the diet;
- insufficient consumption of animal and plant fats;
- insufficient content .
and as a consequence:
- insufficient intake of vitamins (vitamin A, B1, B2, C, etc.);
- deficiency of macro- and microelements (calcium, phosphorus, magnesium, iron, etc.).
Based on the totality of the studied indicators, we concluded that insufficient is determined in all skaters, regardless of the chosen type of figure skating.
Algorithm for compiling diets for figure skaters
The main goal of creating diets for athletes is to achieve maximum compliance between the possible influence of the diet on the body of a young athlete and the tasks set by the coach for a given period of the training process.
- Calculation of daily averages in order to determine the energy value of the diet.
- Determination of the ratio of basic nutrients in accordance with a specific pedagogical task for a specific period of training of an athlete. To do this, it is necessary to know the structure of training microcycles (MCs) in the annual cycle of training athletes, pedagogical tasks for individual microcycles, and duration. Each day of the microcycle must correspond to a specific diet.
- Compiling a set of products that provides the calculated calorie content of the diet and the ratio of nutrients in it. To fulfill this condition, it is recommended to be guided by the approximate sets of products developed by St. Petersburg Research Institute of Physical Culture (Order No. 155 of February 25, 2004 “On the standards for providing a minimum daily diet for students of Olympic reserve schools”), or Appendix 9.
- Creation of a technological card index of ready-made dishes (layout cards).
- Compiling a diet from a card index of layout cards with its distribution throughout the day (4-5 meals are recommended) depending on the time and number of training sessions.
An example of compiling a ten-day menu of four meals a day for a training camp (ration ShSh-2) is given in Appendix 14.
General nutritional principles for weight loss for figure skaters
In our opinion, one of the reasons for the typical mistakes encountered in the diet of figure skaters is the restriction of food consumption due to the fear of gaining excess weight. This is especially true for girls and young women. We have already written that any lack of energy, proteins, fats and carbohydrates in the diet inevitably leads to a deficiency of such essential food components as PUFAs, vitamins and minerals, which ultimately leads to decreased immunity, injuries, increased morbidity and decrease in sports results. Therefore, when a young figure skater or figure skater is faced with the task of reducing body weight or maintaining the recommended one, we must correctly formulate a diet so that, with a reduced caloric content, the food contains an adequate amount of all essential food components, and the athlete can maintain the achieved level of physical fitness throughout this period.
Nutrition principles for weight loss:
- Gradually reduce the energy value of the diet, but not below the energy consumption for basal metabolism (1200 kcal).
- Increase the protein quota in the diet to 18-20% of the daily calorie intake (but not more than 3 g/kg body weight).
- As a complete source of protein, use: beef and chicken without visible fat, low-fat fish (cod, pike, navaga, pike perch), rabbit, veal, low-fat cottage cheese, eggs. Combine meat with raw vegetables and leafy greens.
- Limit the fat quota to 26-30% of the daily calorie intake from animal fat.
- Eliminate animal fat from the diet or limit it as much as possible (butter, cream, sour cream, offal, lard, sausages).
- Increase the consumption of vegetable fats (up to 20-25 g per day). They are recommended for use in salad dressings and vinaigrettes, but not for frying foods.
- Maintain a carbohydrate quota of up to 50-56% of the daily caloric intake while limiting high carbohydrates (sugar, sweets, confectionery, premium flour products, potatoes, white rice, corn flakes).
- Increase the consumption of fruits and berries containing carbohydrates with a low glycemic index: apples, grapefruits, oranges, peaches, plums, lemons, currants, gooseberries, cranberries, and juices from them.
- Maintain the frequency of meals - at least 4-5 times a day.
- The main food consumption should be in the morning and afternoon (at breakfast and lunch - 2/3 of the total daily calorie intake, at dinner - 1/3, respectively).
- It is recommended that the evening meal consist mainly of protein products (lactic acid, lean meats, eggs, seafood).
- The time between dinner and the start of bed should be at least 3 hours.
- Limit foods that stimulate appetite (overeating) in your diet: strong broths, pickles, marinades, smoked foods, fried foods, spicy seasonings, alcohol.
- To prevent overeating, you need to eat slowly, chewing your food thoroughly.
- The use of diets with limited energy intake (hypocaloric nutrition).
For an approximate weekly hypocaloric diet aimed at reducing the body weight of figure skaters, see Appendix 15. This diet is prescribed for no more than 1 month.
As an alternative to diets with limited energy intake, fasting days can be used. Most of them are inferior in energy value and chemical composition, so they are prescribed for 1-2 days and no more than 1-2 times a week.
Methodology for conducting contrast, or fasting, days
Contrast, or fasting, days are carried out with the aim of restructuring metabolism and stimulating the mobilization and use of energy resources from fat depots, which leads to weight loss. Increased diuresis and improved bowel movements these days lead to a more or less significant decrease in body weight and contribute to the removal of metabolic end products from the body.
A fasting diet is usually prescribed on a day off. Meals are taken 5-6 times a day. To avoid irritation of the food center, you should not eat at a common table. On this day, it is advisable to ensure physical rest - excessive physical stress is unacceptable. Mild or moderate severity is allowed Homework. It is advisable to plan your daily routine in advance, including spending time in the fresh air.
If you feel hungry, accompanied by severe weakness and dizziness, it is recommended to drink tea with sugar, jam or honey.
When choosing a menu for a contrasting day, you should be guided by your personal tolerance to the proposed diet foods and individual taste. At the initial stage, preference should be given to diets with the highest energy value (higher calorie content) - meat, fish, cottage cheese. In the future, other types of diets (fruit and vegetable, dairy) or double fasting days can be used: for example, first a meat day is prescribed, and then an apple day (Appendix 16).
One of the methods that helps to correct and maintain the recommended body weight is changing eating behavior, i.e. developing the habit of eating right.
Appendix 14 Approximate ten-day menu of four meals a day for a training camp for figure skaters
Day 1, menu
Name of dish |
Weight of the finished dish, g |
Chemical composition |
|||
Proteins, g |
Fats, g |
Carbohydrates, g |
Calorie content, kcal |
||
BREAKFAST |
|||||
Tea with sugar and lemon | |||||
Hercules milk porridge | |||||
Natural two-egg omelette | |||||
Butter bun | |||||
Fruits (peaches) | |||||
TOTAL | |||||
DINNER |
|||||
Assorted vegetables | |||||
Olivier salad | |||||
Chicken soup with vermicelli | |||||
Mashed potatoes | |||||
Fruits (pears) | |||||
TOTAL | |||||
AFTERNOON SNACK |
|||||
Curd cheese | |||||
Blend "Tropical" | |||||
TOTAL | |||||
DINNER |
|||||
Tea with sugar and lemon | |||||
Grated carrots with sugar | |||||
Crumbled buckwheat porridge | |||||
Fruits (apples) | |||||
Bee honey | |||||
TOTAL | |||||
Food set No. 1 (calorie content - 3500 kcal)
No. |
Products |
Product quantity (net, g) |
Meat products (cooked, semi-smoked, hard-smoked, pork-smoked sausages): sausages | ||
Egg (dietary) | ||
Vegetable oil (sunflower, corn, etc.) | ||
Milk (whole) | ||
Dairy products: | ||
cottage cheese n/w | ||
Potato | ||
Cereals, flour: Hercules flakes | ||
vermicelli | ||
onion/leek | ||
parsley dill | ||
fresh/salted cucumbers | ||
peas (canned) | ||
Fresh fruits (berries, citrus fruits assorted): | ||
Canned fruits | ||
Dried fruits (dried apricots, raisins, prunes) | ||
Nuts (walnuts, almonds, cashews, hazelnuts) | ||
Jam, jam, marmalade: jam | ||
Rye/wheat bread | ||
Day 2, menu
Name of dish |
ready dish, g |
Chemical composition |
|||
Carbohydrates, g |
Calorie content, kcal |
||||
BREAKFAST |
|||||
Tea with sugar and lemon | |||||
Rice porridge milk | |||||
Sausage sandwich s/c | |||||
Pancakes with cottage cheese | |||||
Condensed milk | |||||
Fruits (apples) | |||||
TOTAL | |||||
DINNER |
|||||
Assorted vegetables | |||||
Fresh cabbage with herbs | |||||
Bean soup with m/k broth | |||||
Meatloaf, minced meat. egg | |||||
Crumbled buckwheat porridge | |||||
Fruit compote | |||||
Fruits (nectarines) | |||||
TOTAL | |||||
AFTERNOON SNACK |
|||||
Blend "Tropical" | |||||
Baking with honey | |||||
TOTAL | |||||
DINNER |
|||||
Tea with sugar and lemon | |||||
Mashed potatoes | |||||
Squash Cavier | |||||
Corn (canned) | |||||
Fruits (pears) | |||||
TOTAL | |||||
Food set No. 2 (calorie content - 3500 kcal)
Products |
Product quantity (net, g) |
|
Meat (veal, 1st grade beef tenderloin, pork, lamb) | ||
By-products (beef): tongue, liver, kidneys | ||
Meat products (cooked, semi-smoked, hard-smoked, pork-smoked sausages): semi-smoked sausage | ||
Fish and fish products (fresh, frozen, salted fish) | ||
Poultry (chickens, turkey, chicks) | ||
Egg (dietary) | ||
Butter, including ghee | ||
Milk (whole) | ||
Dairy products: | ||
cottage cheese n/w | ||
condensed milk | ||
Potato | ||
Fresh vegetables, legumes, herbs (assorted): | ||
squash Cavier | ||
onion/leek | ||
parsley dill | ||
fresh cucumbers | ||
corn (canned) | ||
used cabbage | ||
nectarines | ||
Canned fruits | ||
Fruit juices/mineral water | ||
Sugar, candies, marmalade, halva: sugar | ||
Jam, jam, marmalade | ||
Flour confectionery products (cookies, biscuits, gingerbread, etc.): baked goods | ||
Rye/wheat bread | ||
Day 3, menu
Name of dish |
Weight of the finished dish, g |
Chemical composition |
|||
Carbohydrates, g |
Calorie content, kcal |
||||
BREAKFAST |
|||||
Cocoa with milk | |||||
Buckwheat milk porridge | |||||
A cheese sandwich | |||||
Boiled egg | |||||
Bun with jam | |||||
"Fruits (pears) | |||||
TOTAL | |||||
DINNER |
|||||
Vinaigrette with fish (canned) | |||||
Fresh cabbage with herbs | |||||
Pickle soup for chickens. broth | |||||
Navy pasta | |||||
Compote from St. apples | |||||
Fruit (kiwi) | |||||
TOTAL | |||||
AFTERNOON SNACK |
|||||
Almonds in yogurt | |||||
Baking with chocolate | |||||
TOTAL | |||||
DINNER |
|||||
Tea with sugar and lemon | |||||
Rice balls | |||||
Korean carrots | |||||
Olivier salad | |||||
Fruits (apples) | |||||
TOTAL | |||||
Food set No. 3 (calorie content - 3500 kcal)
Products |
Product quantity (net, g) |
|
Meat (veal, 1st grade beef tenderloin, pork, lamb) | ||
By-products (beef): tongue, liver, kidneys | ||
Meat products (cooked, semi-smoked, hard-smoked, pork-smoked sausages) | ||
Fish and fish products (fresh fish, frozen fish, canned fish) | ||
Poultry (chickens, turkey, chicks) | ||
Egg (dietary) | ||
Butter, including ghee | ||
Vegetable oil (sunflower, olive, corn, etc.) | ||
Milk (whole) | ||
Dairy products: | ||
cottage cheese n/w | ||
condensed milk | ||
Potato | ||
pasta | ||
pearl barley | ||
Fresh vegetables, legumes, herbs (assorted): | ||
onion/leek | ||
parsley dill | ||
pickles | ||
peas (canned) | ||
used cabbage | ||
Fresh fruits (berries, citrus fruits assorted): | ||
Canned fruits | ||
Dried fruits (dried apricots, raisins, prunes) | ||
Fruit juices/mineral water | ||
Nuts (walnuts, almonds, cashews, hazelnuts) | ||
Sugar, candies, marmalade, halva: sugar | ||
Jam, jam, marmalade | ||
Flour confectionery products (cookies, biscuits, gingerbreads, etc.): baked goods | ||
Rye/wheat bread | ||
Day 4, menu
Name of dish |
Weight of the finished dish, g |
Chemical composition |
|||
Carbohydrates, g |
Calorie content, kcal |
||||
BREAKFAST |
|||||
Tea with sugar and lemon | |||||
Millet milk porridge |
Figure skating competitions convince us that this sport imposes very special requirements on the diet. Agree, an overweight skater is unlikely to be able to cope with complex somersaults. At the same time, it is absolutely impossible to withstand crazy loads without proper recharge. Let's find out what the skaters' diet is, and also find out whether its recommendations are useful to the general mass of people.
Figure skaters diet
Famous trainers are sure that excess weight in athletes does not arise due to abundant nutrition, but due to improper distribution of nutrients. For example, endurance training requires consuming carbohydrate foods, while muscle building requires protein foods. But intensive exercises to develop flexibility are unthinkable without a liquid diet.
Figure skating is a kind of combination of the above training. Athletes should consume complex carbohydrates. They can be obtained from cereals, pasta and fruits (such as bananas). Protein food for skaters is also extremely important. The diet should include lean meats, as well as fish, dairy products and eggs. This sport requires large quantity technical work, and therefore, it is worth introducing calcium into the menu - it strengthens bone tissue and enhances the conduction of nerve impulses to the muscles. This element is found in nuts and dairy products.
Diet plays a huge role. An athlete should eat a couple of hours before training and no later, otherwise the digestion process will take away some of the energy, preventing him from reaching his full potential. It is also extremely important to ensure that there are no late meals (it is better to have dinner 2-3 hours before bedtime, so that the food has time to digest).
The nutrition of figure skaters largely depends on the period of training, age, physical data, as well as on the focus of the training process. The diet of skaters, therefore, is always compiled individually.
How do famous figure skaters lose weight?
Not always figure skaters manage to maintain balance and this pushes them to use a variety of diets. We invite you to find out how our idols lose weight.
Famous Olympic champion Alexey Yagudin quite often resorts to. The athlete offers us the following menu:
- Breakfast: grated apple mixed with 200 ml low-fat yogurt and 1 tbsp. oatmeal
- Second breakfast: big green apple
- Lunch: apple and lettuce salad, dressed with olive oil and slightly diluted apple cider vinegar
- Afternoon snack: big green apple
- Dinner: apple, sliced and drizzled lemon juice, as well as a piece of low-fat hard cheese
If you feel a strong feeling of hunger, it is not forbidden to snack on a baked apple.
In addition to this diet, you can practice fasting days on apples (1.5 kg): 2 times a week if you need to lose weight or 2 times a month if you just want to maintain your weight at the desired level.
Evgeni Plushenko prefers to eat as varied as possible, cutting down only on the size of portions. But Olympic medalist Irina Slutskaya, in emergency cases, leans only on cabbage and apples. If she just has to compete, then Irina switches to a diet that includes lean porridge, as well as vegetable and fruit salads.
As you can see, figure skaters are not much different from us mere mortals. They also watch their diet and follow a variety of diets.
There is a common belief that figure skaters constantly limit themselves in nutrition in order to stay in shape. Is it true?
In fact scary stories and the kind of rumors that, for example, are circulating about the world of gymnastics, do not exist in figure skating. Although restrictions, of course, exist, we are still talking about professional sports. But let’s listen to the athletes themselves.
DIET IS A WHOLE SCIENCE
- This is a whole science. For the last year and a half I have been trying to be as responsible as possible with my body. Now it’s no longer possible to eat after six in the evening as before,” said the two-time world champion and two-time silver medalist of Pyeongchang 2018 Evgenia Medvedeva a month before my 18th birthday.
— Cakes and pastries? I'm indifferent to them. Not because it’s impossible, I just don’t like all these butter creams and sugary icing. But that doesn't mean I'm so correct. There is also milk chocolate - I eat it almost every day, albeit a little bit,” the Russian woman said in an interview with Tatler magazine in May 2017. By the way, in the same text, the correspondent noted that during the break between training, Medvedeva swallowed pork with buckwheat - no one has yet canceled calories and proteins.
A post shared by (@victoria_sinitsina) on Sep 23, 2018 at 9:43am PDT
– What should you never eat?
- The first thing I refused was the phrase that you just said - “you should never eat.” These words are killing me, they make me want to eat even more. You can’t even think about this “never”.
Marina told me this: “Do you want fries? Eat one stick. Do you want chocolate? Break off a square and eat.” If something is banned forever, I will have a breakdown. In fact, I didn’t radically limit myself in anything, I just began to eat rarely and little by little,” said Sinitsina.