The Core Principles of a Victoria's Secret Model Diet
While there is no single, official 'Victoria's Secret diet,' a consistent set of principles emerges from the public statements and interviews of the models and their nutritionists. These guidelines form the foundation of their eating habits, which are designed to support a high-performance, high-appearance career. The focus is on a balanced, nutrient-dense approach rather than extreme calorie restriction, though some pre-show tactics are more stringent.
Focus on Lean Protein and Healthy Fats
Lean protein is a cornerstone of the diet, as it helps build and maintain lean muscle mass, which is crucial for their toned appearance. Protein also aids in satiety, helping models feel full longer and avoid unhealthy snacking. Common sources include chicken, turkey, fish like salmon, and eggs.
Healthy fats are also emphasized to promote satiety and support overall health. Models incorporate sources like avocados, nuts (almonds, walnuts, pistachios), and olive oil into their daily meals. These fats provide essential fatty acids and energy, which are especially important for busy schedules and intense workout regimes.
Strategic Carbohydrate Intake
Carbohydrates are not entirely eliminated but are managed strategically. Most models consume their primary carb intake earlier in the day to provide energy for workouts and daily activities. They prefer complex carbs, which offer sustained energy and fiber, over simple, refined options. Sources include whole grains like brown rice, oats, quinoa, and nutrient-rich vegetables like sweet potatoes. Some models, particularly before shows, may drastically cut carbs to reduce bloating and water retention.
Hydration and Frequent Meals
Staying hydrated is non-negotiable. Models drink plenty of water throughout the day, often starting with lemon water in the morning. Many also consume green teas and fresh juices packed with nutrients. This constant hydration helps with metabolism, skin health, and energy levels. Most models eat small, balanced meals every few hours to maintain a steady metabolism and blood sugar level. This approach prevents extreme hunger that could lead to poor food choices.
A Sample Meal Plan
For a regular maintenance period, a model's daily eating might look something like this, reflecting variety and whole foods:
- Breakfast: A protein smoothie with almond milk, protein powder, and berries, or scrambled egg whites with avocado and spinach.
- Mid-Morning Snack: A handful of almonds or an apple with a tablespoon of nut butter.
- Lunch: A large salad with grilled chicken or salmon, mixed greens, and a light vinaigrette dressing.
- Mid-Afternoon Snack: Hummus with carrots and cucumber slices.
- Dinner: Grilled fish with steamed or roasted vegetables like asparagus or zucchini.
The Pre-Show Prep vs. Regular Maintenance
Dietary habits shift significantly in the weeks leading up to a major fashion show. The goal is to appear as lean and toned as possible, requiring a more regimented and restrictive approach. The table below highlights the key differences:
| Feature | Regular Maintenance Period | Pre-Show Prep (e.g., 2 weeks prior) |
|---|---|---|
| Carbohydrates | Balanced intake of complex carbs like quinoa and brown rice, typically consumed in the morning. | Drastically reduced or completely cut, with carb sources limited to low-starch vegetables. |
| Food Variety | A wider variety of whole foods, including some fruits higher in sugar. | Highly restrictive, focusing on lean protein, healthy fats, and low-starch green vegetables. |
| Inflammatory Foods | Generally limited, but occasional consumption is allowed. | Eliminated entirely, including certain difficult-to-digest vegetables like kale and broccoli, to prevent bloating. |
| Water/Sodium | Plenty of water; moderate sodium intake. | Increased hydration, followed by reduced water intake and salt restriction right before the show to minimize water retention. |
| Meal Frequency | Small meals or snacks every 2-3 hours. | Some trainers may recommend fewer, larger meals to avoid blood sugar spikes. |
| Treats | Adherence to the 80/20 rule, allowing for periodic treat meals. | No cheat or treat meals allowed, focusing on strict discipline. |
Beyond the Plate: Lifestyle and Mindset
Alongside diet, exercise is a critical component of the Victoria's Secret models' lifestyle. They incorporate a variety of physical activities to achieve their long, lean muscle tone.
The Importance of Exercise
Models often engage in consistent, varied workouts. For example, Stella Maxwell works out four to five times a week, focusing on toning and lengthening exercises. Romee Strijd documented her daily workout routine, emphasizing consistency. Boxing is a popular choice for cardio and upper body toning, while Pilates and barre focus on building core strength and flexibility.
Mindful Eating and Balance
Many models, such as Stella Maxwell, speak against the word 'diet' and frame their choices as a sustainable lifestyle. This reflects a shift towards mindful and intuitive eating, where extreme restriction is avoided in favor of balance. Gigi Hadid famously said, "Eat clean to stay fit, have a burger to stay sane". This mindset allows for occasional indulgence without guilt, which is key to long-term adherence.
Conclusion
What do Victoria's Secret models eat daily? The answer is a diet built on clean, nutrient-dense whole foods, including lean proteins, healthy fats, and complex carbs. Their regimen is supported by consistent, varied exercise and an emphasis on moderation rather than deprivation. While pre-show preparations may be more restrictive, their overall approach is a balanced, health-conscious lifestyle. It's a system designed to support their intense professional demands, and it's a testament to the fact that achieving and maintaining a certain physique requires significant discipline and a holistic commitment to wellness. It is, however, important to remember that these are professional requirements and extreme versions of these diets are not suitable or healthy for most people. For more health and nutrition advice, consult a professional like those at the Healthline team.
