- The cast of ‘Barbie’ utilized intermittent fasting and avoided ultra-processed foods to achieve their desired physique.
- Their trainer informed Insider that consuming whole foods predominantly can enhance energy levels.
- No foods were forbidden, and the cast had flexibility with their fasting periods, according to David Higgins.
The cast of “Barbie” did not eliminate any food groups from their diet to prepare for the movie, but they did steer clear of ultra-processed foods and practiced intermittent fasting, according to their trainer.
David Higgins, a personal trainer based in London who has been working with Margot Robbie for years, trained the entire cast using a combination of pilates and weight-lifting, including core circuits and challenges like planks, push-ups, and pull-ups, to complement their dance training.
Higgins also provided nutritional guidance to the cast, encouraging them to make smart choices on weekends without subscribing to strict diets or cheat days.
“I simply told them, ‘You know how to take care of yourselves, you’re adults, enjoy your weekends, and I’ll see you on Monday,'” Higgins told Insider. “‘Everyone knows they’re working on the biggest film in the world, and that’s motivation enough.'”
The cast were advised to avoid ultra-processed foods
Higgins does not believe in exclusion diets, except for when it comes to cutting out ultra-processed foods. “Ultra-processed food is not beneficial for your body. Once you eliminate it, your body will appreciate it: you’ll feel clearer, sleep better, and wake up less congested,” he explained.
Reducing consumption of ultra-processed foods can also contribute to maintaining energy levels, according to Higgins.
“If it comes in plastic packaging, has an ingredient list full of unfamiliar words, and requires an explanation of its contents, then it’s probably ultra-processed. It’s as simple as that,” Higgins added.
Eating ultra-processed foods can lead to overeating
While certain foods, such as oats, yogurt, or flour, undergo some processing, ultra-processed foods are typically mass-produced in factories and contain additives like colors and preservatives to enhance taste or texture. These foods have been associated with various health issues, including cancer and dementia.
Examples of ultra-processed foods include packaged cakes, cookies, and bags of chips. A general guideline is to avoid foods with more than 10 ingredients or any ingredients that wouldn’t be found in your own kitchen, as advised by epidemiologist Dr. Tim Spector.
Research also indicates that ultra-processed foods can contribute to overeating. A 2019 study conducted by the National Institutes of Health found that individuals on a diet consisting mainly of ultra-processed foods consumed an average of 500 more calories per day and gained more weight compared to those who consumed fresh food, as reported by Insider’s Hilary Brueck. The exact reason for this is unclear, but scientists believe there may be a unique interaction between our hormones and ultra-processed foods.
For this reason, Spector previously suggested that individuals looking to lose weight should focus on consuming whole foods that are high in fiber and protein, as they keep us feeling full for longer and release energy slowly, reducing the likelihood of overeating.
The cast incorporated intermittent fasting
Higgins also introduced the concept of intermittent fasting to the cast, which involves consuming all of their daily food within an eight-hour window and fasting for the remaining 16 hours.
“I find intermittent fasting to be a convenient and effective method to assist the body and teach it that it doesn’t need fuel after 7 p.m. or before 11 a.m.,” Higgins explained. “By breaking the cycle of habitual eating, physical changes occur naturally because the body can rest and digest without needing to continuously process food.”
Higgins encouraged the cast to be flexible with their fasting schedules, allowing adjustments, for example, if someone had dinner plans, they could shift their eating window accordingly.
“Intermittent fasting has yielded great results across the board in my experience,” Higgins said.
Intermittent fasting can lead to a calorie deficit without conscious effort
Weight loss occurs when an individual is in a calorie deficit, and research suggests that intermittent fasting can help achieve this without actively trying to restrict caloric intake.
However, intermittent fasting may not work for everyone. Some individuals who have tried this lifestyle in the past have found it unsustainable due to increased hunger, decreased energy levels during workouts, tendencies for binge eating, or difficulties maintaining a social life.
Aside from weight loss, intermittent fasting has also been associated with lower blood pressure, slower aging, and reduced risk of certain diseases.
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