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Body and Soul

What kind of diet should I follow as a model


One thing in advance: a tall, slim physique, which most people associate with supermodels, is often simply a question of genes. And yet, even with a good diet, you can make sure you get the best out of your body. But you don't necessarily have to be extremely slim for that because, as you may already know, in addition to classic models with measurements of 90-60-90, there are also plus-size models who are particularly popular with customers because of their curves. But even with a rather curvy physique, good nutrition is essential for a healthy, beautiful body. But how do you eat healthy as a model? Which foods make your skin and hair shine and which ones cause impurities and blackheads? What diet do famous supermodels like Gisele Bündchen, Miranda Kerr and Bridget Malcolm follow? And what role does water play in a healthy diet? You can find out all this and much more now!

1. Which nutritional plans do supermodels follow?


  • Miranda Kerr and the blood type diet:

    Miranda Kerr has been swearing by the controversial blood group diet for years now, which is based on the assumption that the blood group is decisive for whether an individual can tolerate dairy products, meat or cereals. The inventor of this diet, Dr. Peter J. D'Adamo, has drawn up plans for the four blood groups (A, B, AB and O) and recommends his followers to follow a largely vegetarian diet, avoiding corn, wheat and certain beans. A 2014 scientific study of this type of diet found that blood group A programme, which includes Miranda Kerr, reduced BMI, waist circumference, blood pressure, and cholesterol levels.

    However, another 2014 study rejects this diet. The research team from the University of Toronto warns of the risks of nutrient deficiency. There is no scientific proof of effectiveness and no evidence that blood grouping is related to the tolerance of certain foods. So, you run the risk of eating a one-sided diet with the given food tables and of damaging your body. It is only logical that a model should not only eat a healthy diet, but above all a balanced one. Nevertheless, it is of course up to each individual to decide which form of nutrition he or she wants to choose as a model. But it is important to listen to your own body and not to ignore its signals, just to meet an ideal of beauty. In the end, our organism is as individual as our appearance, and what is effective for one person may turn out to be fatal for another.

  • Gisele Bündchen and the organic diet:

    Supermodel Gisele Bündchen swears by a diet of high-quality organic products, which consists of almost 80 percent vegetables and is rounded off with whole grains such as millet, quinoa and beans, as well as lean meat or fish. According to the plan of her nutritional coach, Gisele has no white sugar, no white flour, no iodized salt, no caffeine, no mushrooms and no nightshade plants (tomatoes, peppers, mushrooms and eggplants); even fresh fruit is only available in moderation for the supermodel.

  • Carolyn Murphy and the alkaline diet:

    The American model Carolyn Murphy follows an alkaline diet that limits acidic foods in order to change the body's pH value positively and sustainably. An alkaline diet is rich in fruits, vegetables, nuts and legumes and poor in meat, fish, dairy products, eggs, cereals and alcohol. The focus of this diet is on vegetables, fruit and low-fat proteins. It is ideal for heart health in particular but is of course also beneficial for a slim figure.


  • Bridget Malcolm and the vegan diet:

    The vegan diet, also known as "Plant-Based Diet", has become very popular over the last few years. From Beyoncé and Billy Eilish to supermodels such as Bridget Malcolm, more and more stars are getting excited about plant-based food. On the one hand the welfare of the animals and on the other hand positive effects on skin and hair are decisive reasons for a vegan diet. To eat plant-based means to eat only food that is not of animal origin. That means no meat, no milk and no eggs. The diet is therefore based on fruit, vegetables, vegetable protein such as beans and tofu, and cereals such as noodles and rice. A vegan diet can easily provide all the nutrients your body needs - except vitamin B12, which you can get at any drugstore - and the followers of this diet swear by cleaner skin, fuller hair and a better sense of well-being.


2. Which foods should I eat primarily as a model?

Even though famous supermodels, as shown above, follow very different nutritional plans, there is a very simple list of foods that you as a model can incorporate into your diet, even without a complex nutritional concept:

  • Fruits and vegetables: Eating fruits and vegetables provides your body with essential nutrients such as vitamins, antioxidants, fiber and micronutrients. Since fruits and vegetables are relatively low in calories, you can eat larger quantities of them without consuming a large number of calories. If you find it hard to eat several portions of fruit and vegetables a day, green smoothies could be a perfect solution for you! For example, put a handful of baby spinach, a banana and some berries with oat milk in a blender and you can drink your daily portion of fruit and vegetables easily! And it tastes delicious too! Watch out: Juices also contain vitamins but compared to smoothies they have no fiber. Smoothies are therefore better than juices!
  • Complex carbohydrates: Carbohydrates are also important for a healthy diet. Instead of white flour, you should switch to whole grain cereals. Brown rice, whole meal pasta, oats, millet or quinoa, for example, are good alternatives. Not only will complex carbohydrates keep you full longer, they also contain more vitamins and nutrients that your body needs.
  • Protein: Protein is extremely important because it keeps you feeling full, gives you energy and builds muscle after training. Protein also requires more energy for digestion than carbohydrates, which means your body uses more calories in the conversion of protein. By the way, the healthiest protein is found in plants such as beans, lentils, tofu and tempeh. If you don't feel like cooking, you can also simply mix vegetable protein powder (mostly from soy and pea protein) into a smoothie or into your cereal.
  • Unsaturated fats: A moderate amount of polyunsaturated fats is extremely important for the functions of the human body. Unsaturated fats can be found in nuts, olive oil, avocados and fish, for example.


3. Which foods should I avoid as a model?

  • Foods containing sugar: No matter how much fun snacking is, sugar has many disadvantages for the human body. Excessive sugar consumption not only weakens the immune system and promotes inflammation in the body, sugar also causes collagen breakdown, which means that skin ageing is accelerated. A no-go in the modelling industry!
  • Processed foods: Everything that contains preservatives or refined ingredients is considered "processed food". This includes everything from white bread to bacon to potato chips. Over-processed foods are bad for your body, as they are usually not only high in calories, but also contain bad fats, a lot of salt and sugar, while at the same time being low in fiber, vitamins and nutrients.
  • Saturated fats: Saturated fats are mainly found in animal products such as butter, cream, cheese, sausage and bacon. Saturated fats are unhealthy for the body because they slow down the metabolism and can therefore often cause increased cholesterol levels.


4. Don't forget to drink!

Despite all the love we have for food, we must not forget the absolute basis of our diet, drinking. Our body consists of over 70% water and a good fluid balance not only affects our health, but also our appearance! You should consume 2-3 litres of water per day. Here are some tips on this topic:

  • Avoid sugary drinks: If you often drink soft drinks, juice or sweetened coffee, you are consuming unnecessary calories and massive amounts of sugar. Sweetened light drinks are not only unhealthy, but studies have shown that they also lead to unwanted weight gain.
  • Drinking throughout the day: In addition to providing your body with essential water, frequent drinking can also help you eat less. Studies show that the body can sometimes mistake thirst for hunger.
  • Give your water a flavour: If you find it difficult to drink enough water throughout the day, you can spice up your water bottle with a splash of lemon juice, a few slices of cucumber or frozen blueberries. This will add flavour to the water without any extra calories, making it easier for you to drink more!


5. The role that nutrition plays with regard to the skin:

Your skin is stressed daily as a model: Long working days, tiring flights and lack of sleep are all factors that can affect your skin. A balanced diet is therefore extremely important for the health of your skin. Even the ageing process of your skin can be delayed by a sufficient supply of fluids and a healthy, vitamin-rich diet. It has also been proven that a healthy diet leads to cleaner skin. It dries out less, retains a natural complexion and can be ideally supplied with vital substances through a good fluid balance. The clearer your skin is, the less make-up you need for photo shoots and the more natural you look in front of the camera! Sounds good, doesn't it? As a model, you should include two to three litres of liquid, in the form of water or unsweetened tea, in your daily diet.


6. Conclusion: Which diet should I follow as a model?

Many successful models swear by "Clean Eating", i.e. eating as much healthy and unprocessed food as possible and drinking lots of water. Fruit, vegetables, complex carbohydrates, healthy protein and plenty of fluids will help you to keep your skin firm and flawless and your hair shiny. But you should not only pay attention to your diet with regard to your figure. "In a healthy body lives a healthy mind" is a world-famous saying, and not for nothing. Because with a healthy diet you are not only doing something good for your body, but also for your mind: A better mood and therefore a more positive charisma at shootings are guaranteed for you as a model with a vitamin-rich diet! Here are some concluding tips on the subject of nutrition as a model:

  • Do not compare yourself to others! Every person and every body is different. If you often compare yourself to other models, you put your own advantages aside. So, you'd better concentrate on your own body and find out which foods you can eat to achieve your best goals and which individual diet your body feels most comfortable with.
  • No zero diets! Eating nothing for days on end not only means that your body is not getting enough nutrients, but you also run the risk of slipping into an eating disorder. Anorexia, binge-eating and bulimia are not to be messed with and if you notice that you suddenly don't eat enough or vomit after eating, please seek help here!
  • Stay away from diet pills! There are many unhealthy ways to lose weight and the market is full of questionable diet pills, most of which can have dangerous side effects! If you want to lose weight, the best thing to do is to stick to healthy foods (see chapter 2) and exercise. Not only will you lose weight in the long term, but you will also feel strong, confident and full of power! If you have any further questions about weight loss, a nutritionist will help you.
  • Start small: Even small changes to your lifestyle can bring about big changes! Set small goals - such as "Today I will drink 2 litres of water" or "Today I will eat 5 portions of fruit and vegetables" - and work towards a healthier diet bit by bit! You can do it!

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