Which Foods Do Models Avoid? The Reality of Maintaining a Runway-Ready Physique

November 7, 2025 •

4 min read

An estimated 80% of a model's success in achieving a sculpted physique is attributed to a proper diet, not just exercise. To maintain their peak condition, they carefully manage their food intake, which raises the question: Which foods do models avoid to stay camera-ready and healthy?

Quick Summary

Models typically restrict processed foods, refined sugars, and excessive salt to prevent bloating, maintain energy, and promote clear skin. Their focus is on nutrient-dense whole foods, including lean proteins, healthy fats, and complex carbohydrates, to sustain their busy schedules.

Key Points

Processed and Refined Foods: Models typically eliminate processed foods, sugary treats, and refined grains to avoid bloating and energy spikes.
High Sodium and Bloating: Restricting high-sodium foods helps models prevent water retention and maintain a toned appearance, especially before events.
Skin-Friendly Choices: Avoiding sugar, excess dairy, and fried foods helps models maintain clear, radiant skin by reducing inflammation and oil production.
Prioritizing Whole Foods: The foundation of a model's diet is whole foods, including lean protein, healthy fats, and a wide variety of vegetables.
Strategic Carbohydrates: Models often time their carbohydrate intake around workouts and choose complex carbs over simple, refined ones to sustain energy.
Moderation with an 80/20 Approach: Many models practice an 80/20 rule, eating clean 80% of the time and allowing for flexible, moderate indulgences.

The glamorous world of modeling demands a specific level of physical preparedness, and for many, that readiness is achieved not just through workouts but through a highly disciplined diet. Understanding which foods do models avoid reveals a focus on minimizing inflammation, controlling bloating, and maintaining stable energy levels for long hours under pressure.

The Top Categories of Foods Models Restrict

Certain food groups and ingredients are consistently limited or completely cut from a model's diet, especially leading up to a major show or photoshoot. These restrictions are primarily due to the negative impact these items have on appearance, energy, and overall wellness.

Processed and Ultra-Processed Foods

Models prioritize consuming whole, unprocessed foods. Processed foods, which include packaged snacks, fast food, and frozen meals, are high in additives, preservatives, unhealthy fats, and sodium. These ingredients offer little nutritional value and can contribute to weight gain, inflammation, and bloating.

Chips and cookies
Pretzels and baked goods
Instant noodles and frozen dinners
Deli meats and processed sausages

Refined Carbohydrates and Sugars

Sugary drinks, sweets, and refined grains can cause rapid blood sugar spikes, followed by energy crashes, which are a major drawback for models needing consistent energy. Excess sugar also damages collagen and elastin, accelerating skin aging.

White bread and white pasta
Sugary sodas, energy drinks, and juices
Candy, cakes, and pastries

Excessive Salt (Sodium)

High sodium intake is a primary cause of water retention and bloating, both of which are detrimental to a model's appearance. Models aim to reduce their sodium consumption, often opting for fresh herbs and spices instead of salt to flavor their food.

Alcohol

Alcohol is almost always eliminated before a show. It can cause dehydration, dull skin, puffiness, and interferes with the body's ability to absorb essential vitamins. It also contains empty calories that serve no nutritional purpose.

Dairy and Gluten

While not universal, many models avoid or limit dairy and gluten. Dairy products can increase insulin levels and sebum production, contributing to acne and skin issues in some individuals. Gluten can cause inflammation and bloating, especially in those with sensitivity.

Why Models Avoid These Foods

Models make these specific dietary choices for several key reasons, ranging from immediate aesthetic needs to long-term health maintenance.

To Prevent Bloating and Water Retention

Bloating and water retention are caused by high intake of processed foods, salt, and refined carbs. By avoiding these, models ensure they maintain a flat stomach and toned appearance for photoshohoots and runway events.

To Maintain Clear, Radiant Skin

Nutrient-poor diets and high sugar intake can lead to skin problems like acne and premature aging. A diet focused on whole foods, rich in vitamins and antioxidants, supports a glowing complexion.

For Sustained Energy Levels

Models have demanding schedules that require consistent energy. Avoiding the blood sugar roller coaster caused by refined carbs and sugar helps them stay energized and focused throughout the day.

For Better Digestion

Processed and fried foods can be hard to digest, leading to sluggishness. By focusing on easily digestible, fiber-rich foods like vegetables, models support healthy gut function.

Comparison: A Model's Diet vs. a Standard Western Diet

This table highlights the significant differences between the eating patterns models follow and a typical, less-regulated Western diet.


Feature	Model's Diet	Standard Western Diet
Carbohydrates	Primarily complex carbs (brown rice, quinoa), timed around workouts; many limit intake, especially refined types.	High in refined carbs (white bread, pasta) and sugars, consumed frequently.
Fats	Focus on healthy, unsaturated fats (avocado, olive oil, nuts).	High in unhealthy, saturated, and trans fats from processed foods and fried items.
Protein	Emphasis on lean proteins (grilled chicken, fish, eggs) for satiety and muscle maintenance.	Often includes processed meats like bacon and sausages; less focus on lean sources.
Sugar	Severely limited or avoided entirely; naturally occurring sugars from fruit are preferred.	High intake from sugary drinks, sweets, and hidden sugars in processed foods.
Sodium	Restricted to minimize water retention; flavor comes from herbs and spices.	High sodium intake from processed and fast foods, leading to bloating.
Beverages	Water, herbal tea; sugary drinks and alcohol are avoided.	Sugary sodas, alcohol, and sweetened coffee/tea are common.

Creating Sustainable Eating Habits

It's important to remember that many models follow the 80/20 rule, eating healthily 80% of the time and allowing for flexibility with the remaining 20%. This approach helps maintain a healthy relationship with food and promotes long-term adherence rather than extreme, unsustainable diets.

Tips for Adopting Healthier Choices

Prioritize Whole Foods: Build meals around lean proteins, healthy fats, vegetables, and whole grains.
Hydrate Effectively: Drink plenty of water throughout the day to support metabolism and skin health.
Read Labels: Learn to spot hidden sugars, sodium, and preservatives in packaged goods.
Cook at Home: Preparing your own meals gives you full control over ingredients and cooking methods.
Embrace Mindful Eating: Pay attention to your body's hunger and fullness cues to avoid overeating.

Conclusion

Ultimately, which foods do models avoid comes down to prioritizing nutrient-dense whole foods and eliminating items that contribute to inflammation, bloating, and energy crashes. While extreme pre-show dieting can be restrictive, the overall lifestyle focuses on a balanced, clean-eating approach that is beneficial for anyone looking to improve their health and energy. By adopting similar principles of mindfulness and smart food choices, it is possible to achieve and maintain a healthy, vibrant physique.

To explore more about healthy eating for a demanding lifestyle, check out Harvard's guide to the Healthy Eating Plate.

Frequently Asked Questions

No, most models do not cut out all carbohydrates. Instead, they focus on consuming complex carbohydrates like quinoa and brown rice and strategically time their intake, often around workouts, for sustained energy.

Some models avoid dairy because it can cause inflammation and increase sebum production, which may lead to acne and other skin issues for certain individuals.

The 80/20 rule means eating clean and healthy foods 80% of the time, while allowing for a more relaxed and flexible approach with the remaining 20%. This promotes a sustainable and balanced lifestyle.

To prevent bloating, models significantly reduce their intake of processed foods, high-sodium items, and alcohol, all of which are known to cause water retention and discomfort.

While not always completely off-limits, alcohol is heavily restricted, especially before major events. It causes dehydration, can dull the skin, and adds empty calories.

Models prioritize drinking plenty of water for hydration. They often choose herbal teas and water with added fruit slices for flavor, while avoiding sugary sodas, energy drinks, and excessive coffee.

Yes, many models incorporate flexibility into their diet. By following the 80/20 rule, they allow themselves occasional indulgences without derailing their overall progress, supporting a long-term balanced approach.