Magnus Lygdbäck has helped a number of performers get into heroic shape for big-screen roles, including Tomb Raider star Alicia Vikander and Batman v. Superman and Justice League leading man Ben Affleck. Most recently, he has worked with actress Gal Gadot, getting her into peak condition to reprise her role as the Amazonian princess Diana in the superhero sequel Wonder Woman 1984.
In a new YouTube video, Lygdbäck breaks down the diet plan Gadot followed while preparing to shoot the movie, which turns out to be surprisingly simple.
Rather than devising highly restrictive diets, Lygdback’s approach is to focus on high-quality nutrition for 17 out of every 20 meals. With Gadot eating five meals per day during her Wonder Woman 1984 training, this meant that in a four-day period, she was able to eat whatever she wanted for three meals.
For the “on” meals, Gadot ensured her daily macronutrients were on-point (100 grams of protein, 200 to 240 grams of slow carbs, and 90 grams of fats) and avoided simple fast carbs because of the higher impact they tend to have on the blood sugar.
A typical breakfast, Lygdback says, would be eggs with a slow carb source, or protein-rich overnight oats. Lunch would be chicken or fish with slow carbs and plenty of vegetables, and dinner would often be steak, salad and wholegrain rice. There were also two “snack-sized” meals throughout the day as well.
For anyone who is curious about trying this diet plan at home, Lygdback has a simplified method for making sure you’re getting the right amount of each food: fist-sized portions. So breakfast, for instance, would consist of one fist of protein and half a fist of complex carbs. A snack would be a fist of protein, and half a fist of carbs or fat, lunch would be a fist of protein, a fist of carbs, and two fists of vegetables, and dinner would be the same.
“The great thing about this diet is that you cannot fail,” he says. “You don’t have to have a guilty conscience.”
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