Strictly's Shirley Ballas, 64, swears by this extreme diet – but is it safe?
Strictly Come Dancing's head judge Shirley Ballas, 64, revealed the intense and controversial eating habit she uses to maintain her slim figure.
The ‘Queen of Latin’ dancer and TV personality said to The Sun that it was ‘impossible’ to eat breakfast, lunch and dinner once you hit 60, so she eats just one meal a day.
Note: While some celebrities may choose to practise extreme dietary habits, they may not be sustainable, professionally approved, or conducive to a nutritious and healthy lifestyle. Many people over 60 can and do eat three balanced meals a day. If you are concerned about your diet, consult a nutritionist, dietician or qualified health professional.
Speaking to Grace Dent on her Comfort Eating podcast, Shirley noted that her dinner sometimes comprises just two ingredients: chicken and lemon. It’s usually not seasoned with anything else: ‘Just lemon chicken and then I cut it. But it's a hot chicken that has just been baked and that's what I have on Strictly. I have that every year, every week.’ At other times, though, she has a portion of rice to accompany it.
‘I do intermittent fasting,’ she told The Sun. ‘I don’t have anything in the morning and normally around lunch I’ll have a juice, and then about 4 or 5pm my mother does a lovely meal.
‘She’s been making sticky rice because she’s bought me a rice machine for Christmas, so we’re all trying sticky rice with beef stroganoff or with chicken.’
Intermittent fasting (IF) – beloved by celebrities like Jennifer Aniston and Carol Vorderman – is a diet pattern that involves alternating between periods of eating and fasting. Methods like the 18:6, which allows for a six-hour eating window, have gained popularity for weight loss. While some people find IF beneficial for weight management or digestion, research suggests that its effects vary based on individual health, activity levels and nutritional needs.
Intermittent fasting may not be suitable for everyone, including those with certain medical conditions or high energy demands.
Shirley Ballas has tried other drastic diets
While rather meagre, Shirley does allow herself a little ‘treat’ each day, consisting of ‘one cup of coffee, in a china cup,’ with ‘a teaspoon of brandy, Coffee Mate and two brown sugars. That is the highlight of my day.’ She also occasionally enjoys a small piece of cake.
Shirley has also tried the controversial ‘plant paradox’ diet which limits the kinds of vegetables you can eat, notes Daily Mail. It advises avoiding lectins – carbohydrate-binding proteins found in legumes like beans, lentils or chickpeas. But critics argue that restricting lectin-rich foods may lead to nutrient deficiencies, as these foods provide fibre, vitamins, and essential minerals. The Mayo Clinic emphasises that grains and legumes are ‘a powerhouse of nutrients’.
She and fellow Strictly judge Motsi Mabuse also try to get their five-a-day by juicing, where Shirley has two per day. She also attends an annual juice retreat, Daily Mail reveals, called Juicy Oasis Portugal, where guests will drink only juices for seven days, with Jason Vale the Juice Master recommending a maximum of four days in a row.
FYI: Juice retreats often involve consuming just liquids for several days, which may lead to temporary weight loss but can also result in nutrient deficiencies, muscle loss, and blood sugar imbalances. Before undertaking a juice retreat or prolonged fasting, please consult a healthcare professional.
Shirley says she has been ‘quite vigilant about what I put in my mouth’ ever since she was 40, The Sun notes. Her rigorous diet and exercise regimen have gained attention after she lost nearly 5kg over a week in 2023. She also revealed to Daily Mail that each year, she follows a weight-loss programme in the lead-up to the show's start.
She remarked to the Mirror about the cruel comments she's received throughout her successful dancing career and the impact they've had on her self-image: ‘I've constantly had people tell me I needed to be thinner or that I had to look a certain way. Comments throughout my life have always stuck with me and in the past, they've made me feel conscious of how I look. Sadly I thought that validation from others was necessary.’
Now, however, she's learnt to rely more on internal validation. ‘I'm proud of myself and pleased with how I look. I feel good in my own skin.’
The Strictly Come Dancing Live Tour plays at the O2 from Friday 7 Feb - Sunday 9 Feb 2025
Remember! Nutrition and health needs vary from person to person, and restrictive eating habits – such as extreme fasting or single-food diets – may not provide adequate nutrition. If you are considering changing your diet, please consult a qualified health professional, such as a registered dietitian or doctor.
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