Beyoncé Knowles

Beyoncé Knowles

Entertainer
Born: 1981

Originally from Texas, Beyoncé started singing as a young girl, entering and winning multiple talent shows. She joined up with her cousin Kelly Rowland and two school friends to form the band that became known as Destiny’s Child. Beyoncé then branched out into acting, taking starring roles on tv and in film, including Goldmember, Dreamgirls and the voice of Nala in The Lion King.In 2003, she released her first solo album that went multi-platinum and won 5 grammies. Her 6 studio albums all debuted at #1 and she has the most Grammy nominations for a female artist to date (66) with 23 wins. She has sold more than 17 million records worldwide and another 17 million with Destiny’s Child. Beyoncé sang at both of Obama’s inaugurations; however she was criticized for lip-syncing at the second one. She also sang at the 2013 and 2016 Super Bowls (and made it clear she was not lip-syncing). Beyoncé expanded her repertoire once again to include fashion and fragrance. She has appeared multiple times on the cover of Vogue magazine, been a spokeswoman for many brands including L’Oréal and Tommy Hilfiger, and was named Forbes magazine’s highest paid female musician in 2017. She has 3 children with her husband, rapper Jay-Z. She is 5 feet 6 inches tall and weighs about 140 lbs.

Known For:

Beyoncé Knowles’s Diet

Diet Summary

Beyoncé works as hard on her physique as she does on her career. Known for her signature curves, she went on an extreme diet to lose the pregnancy weight and C-sectionfor her twins in time to perform at Coachella. Her diet contained a long list of No’s including carbs, meat, and dairy. She has done several other diets to get ready for acting roles and appearances, including a vegan diet, a high-protein diet, and the Master Cleanse diet back in 2006 in which food is not consumed at all.

Estimated Macros

  • Low Carb 20% 20%
  • Low-Medium Fat 25% 25%
  • High Protein 70% 70%

Diet Details

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Master Cleanse

The Master Cleanse was developed decades ago and involves drinking a concoction of lemon juice, cayenne pepper and grade B maple syrup 9 times per day. Drinking salt water is also part of this diet to help ‘flush you out.’ No food is eaten on this diet, and although Beyoncé did do this, she says she wouldn’t recommend it to anyone.

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Post-Preggers Plan

To lose weight after the birth of her first baby, Beyoncé ate things like egg whites, sashimi, and cucumbers with vinegar for a snack, with an occasional treat of frozen yogurt. She dropped 60 pounds in 3 months, but the diet also required a serious 2-hour per day commitment to exercise.

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22 Days Plan

The 22 days plan was developed by Beyoncé’s trainer, Marco Borges. In essence it is a vegan diet. Although Beyoncé has since returned to eating meat, Borges still encourages her to eat at least 1 vegan meal each day.

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Everyday Diet

Although Beyoncé loves to eat, she eats 3 regular meals made of wholesome foods, including salads for lunch and light meal in the evening.

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Cheat Day

Beyoncé’s cheat day foods are pizza and wine which she indulges in once a week.

What to Eat

R

Egg whites

R

Vegetables

R

Turkey

R

Chicken

R

Sashimi

R

Wasabi

R

Cucumbers

R

Capers

R

Vinegar

R

Jalapeño peppers

R

Lemon juice

R

Cayenne

R

Maple syrup

R

Frozen yogurt (in moderation)

What to Avoid

Q

Bread

Q

Sugar

Q

Bread

Q

Meat & animal products (during vegan phase)

Q

Dairy

Q

Alcohol

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Beyoncé On The Master Cleanse Diet

‘There are healthier ways to lose weight. I wouldn’t recommend it.’

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Beyoncé On Her Coachella Diet

‘In order for me to meet my goals, I’m limiting myself to no bread, no carbs, no sugar, no dairy, no meat, no fish, no alcohol — and I’m hungry.’

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Beyoncé On Diet

‘Eighty percent of my weight loss was from cutting back on food.’

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Beyoncé On Cheats

‘I eat pizza but I eat it moderately.’

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Beyoncé On Herself

‘I’m a natural fat person, just dying to get out.’

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Beyoncé On Discipline

‘I can’t eat what I want and I can’t not go to the gym. The truth is, it’s a lot of sacrifice.’

Beyoncé Knowles’s Fitness Routine

Weekly Workout Routine

Get Help

Beyoncé hired trainer Marco Borges helping her stick to her strict regimen.

Power Moves

Beyoncé is beyond busy. To save time, her trainer had her work several muscle groups at a time and do interval training. The idea is to move all 4 major joints (hips, shoulders, knees and elbows) simultaneously to get maximum bang for your time.

Motivate Yourself

Beyoncé keeps a picture of whatever her latest motivation by her treadmill, whether it be an Oscar statue or a dress she wants to wear, to remind her not to skip the workout.

Alternate to Burn Faster

Beyoncé goes back and forth between sprinting and running on the treadmill to burn more calories in less time.

Squeeze It In

Whenever Beyoncé has a spare moment, she’ll do a couple of lunges, squats or planks.

Have Fun

The girl who seems to run the world makes sure to have fun and burn calories by developing new dance moves, and of course she always cranks up the tunes to get herself motivated.

Workout Style

Z

A Beyoncé Power Moves Routine

Warm up: 5 min.
Go for 12-15 reps per exercise. Rest for 1 min., then repeat 2-3 more times.

Monday & Thursday: Total body + Cardio
Squat & Press
Reverse lunge
Single-leg pelvic thrust
Push-up to side plank
Cobra plank
Reverse dip
Pike push-up
V-up
Heel touch crunch
Straight-leg crunch
Bicycle crunch
Treadmill: 1 min. sprint followed by 1 min. slow jog. Do intervals for 30-45 min. total.

Tuesday & Friday: Total body + Cardio
Overhead medicine ball squat
Front then back lunges
Lunge twist with medicine ball
Single-leg deadlift
Spiderman push-ups
Biceps curl to shoulder press
Dumbbell row
Triceps pressdown
Abdominal twists on Bosu ball
Forearm plank & leg lift
Medicine ball sit-ups
Treadmill: 1 min. sprint followed by 1 min. slow jog. Do intervals for 30-45 min. total.

Wednesday
Jumping lunges
Stability ball curls
L Push-ups
Resistance ball chest press
Reverse grip biceps curl
Triceps extension
Shoulder raises
Twisting planks
Medicine bal toe touches
Treadmill: 1 min. sprint followed by 1 min. slow jog. Do intervals for 30-45 min. total.

 

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Beyoncé On Recovering From Pregnancy #1

‘They had me on a treadmill! I ate lettuce!’

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Beyoncé On Recovering From Her C-Section

‘I had to rebuild my body from cut muscles. What people don’t see is the sacrifice.’

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Beyoncé On Planks

‘I try to hold my bodyweight for a minute on my toes and hands. I can do 10 push-ups at a time. I’m actually very proud of that because I could never, ever, ever do 1.’

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Beyoncé On Her Body

‘Everyone is not supposed to be the same. Be healthy and take care of yourself, but be happy with the beautiful things that make you, you,’

Beyoncé Knowles’s Supplements

vitamin B12

vitamin B12

 If you decide to go vegan, it is important to pay extra attention to your vitamin B12 intake as it can be difficult to get enough from plant-only sources.

Vitamin D

Vitamin D

Vitamin D is another essential nutrient that can be tough to get from plants, even if you do head outside for some of the sunshine vitamin.

Zinc

Zinc

Zinc can also fall short in a vegan diet leading to lowered immunity.

Iron

Iron

 Iron can be found in plant foods, but it is not as readily absorbed by the body, potentially leading to anemia, which causes fatigue and lowered immune function.

omega-3s

omega-3s

Long-chain amino acids EPA and DHA promote brain health and reduce inflammation, but are mostly found in animal products like fish oil, but a vegan version of omega-3s can be found in algae oil.

Iodine

Iodine

Iodine is another thing that you may not immediately think of, but vegans are often low in this essential nutrient.

calcium

calcium

Excluding dairy products can make it hard to get enough calcium which is needed not only for strong bones but also proper muscle function and heart health.

Beyoncé Knowles’s Supplements

Power Down?

Beyoncé says she struggles to turn off her thoughts at night, but being exhausted helps her to fall asleep.

Morning Prayer

Beyoncé is deeply religious. She prays and meditates each morning.

Fierce Alter Ego

Beyoncé created her sexy, provocative alter ego Sasha Fierce to protect her real persona.

Fierce Critic

Beyoncé records and watches all of her performances before going to sleep, and then asks for feedback and critiques herself the next morning.

All-Around Artist

Beyoncé is an avid painter and photographer.

Loyal Lady

Beyoncé said she only had 1 other boyfriend before marrying Jay Z. 

Queen Bey Has Word Power

Beyoncé’s invented word ‘bootylicious’ has officially been added to the Oxford English Dictionary.

Serious Pay Cut

Beyoncé’s dad took a 50% cut in pay when he resigned from his job to manage Beyoncé’s career.

Rippling Repercussions

Beyoncé found herself in hot water after performing a private concert for Libyan leader Qaddafi. She donated the proceeds from the concert to relief efforts in the Haitian earthquake, but also dropped her father as her manager shortly thereafter.

Giving Back

Beyoncé donated all of her salary from the movie Cadillac Records to Phoenix House, a heroin rehab organization.

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Beyoncé On Sleep

‘I am a person who has a hard time shutting off my brain.’

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Beyoncé On The Power Of Prayer

‘I am the result of my grandmother’s prayers.’

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Beyoncé On Her Alter Ego, Sasha Fierce

I’m not like her in real life at all.’

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Beyoncé On Herself

I’m not bossy. I’m the boss.’

Recommended Products

Beyoncé music

Beyoncé music

Beyoncé films

Beyoncé films

Beyoncé fragrances

Beyoncé fragrances

L’Oréal

L’Oréal

Crystal Geyser water

Crystal Geyser water

Vizio headphones

Vizio headphones

Deréon fashion

Deréon fashion

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