Emily Ratajkowski’s Diet & Exercise Plan For A Toned Body

Emily Ratajkowski looked stunning in a gold satin thigh-high slit dress at the Netflix Golden Globes After Party (2017). This made us all wonder about the diet and fitness regime she follows. Emily Ratajkowski’s diet and workout approaches have gained substantial attention for its simplicity and effectiveness. Her toned body, even after a baby, is something that women of all ages are in awe of. The model and actress has a good physique with curves in the right place, yet not an inch of extra flesh! Which can get anyone curious. A quick scroll through her Instagram shed a lot of light on Emily’s nutrition and workout. Here’s everything you need to know about this activist-feminist model’s traffic-stopping body. Read on!

Understanding Emily Ratajkowski’s Diet

• Breakfast (Coffee And Carbs)

Black coffee for breakfast is common, but carbs? Yes, Emily’s first meal of the day contains carbs. Black coffee is known to improve concentration and boost fat burning (1). Anecdotal evidence also suggests that black coffee can help with bowel movements. Carbs of any form are great as a breakfast food as they boost energy levels and fill one up instantly (2). In an interview with Harper’s Bazaar, Emily said, “Every day I go to Blacktop Coffee and get this pastry called kouign-amann with my black coffee.”

As per the New York Times, kouign-amann is “the fattiest pastry in Europe.” Hmm, that doesn’t sound like what a runway model eats. But breaking the rules is the new rule, isn’t it? If not kouign-amann, she pairs her coffee with toast or granola and yogurt. This simple breakfast menu is great for everyone. However, if you have dietary restrictions and want vegan or gluten-free alternatives, go for Matcha Green Tea or Golden Milk with oatmeal, chia pudding, or sweet potato toast.

• Lunch (Salad Or Sandwich)

Emily revealed her love for meat to Elle. She said, “I’m a carnivore. I really like to eat meat.” But she also pairs it up with greens. Salads and sandwiches are her favorite lunch foods. “I crave iron so I am definitely not the kind of person who you will often find eating a plain salad. I like to keep it really balanced to give my body energy and also be healthy.”

Plus, she likes to cook – which is a thousand times better than eating store-bought food that contains preservatives and a hundred other ingredients that are not good for health.

She also revealed that while on set, she likes to control the foods she consumes. She told Harper’s Bazaar, “If I’m on set, I’ll have catering, but I’m well behaved with that stuff. It’s easy to go crazy—they know how to feed you.” Meat is high in protein, keeping the energy levels high and repairing muscles, while greens provide the necessary nutrients and fiber in the body aiding digestion, improving gut health, and maintaining adequate hydration (3). If you are vegan or vegetarian, go for chickpea salad wraps, lentil and quinoa bowl, or Hummus and veggie wrap. All these alternatives are high in protein and fiber.

So, you see, making the right food choices and healthy eating is the key to keeping your calorie consumption under control and not overconsuming any unhealthy food.

Quick Tip

To practice portion control, you can use your hand as a rough guide—a fist-sized serving for carbs, a palm-sized serving for proteins, and a thumb-sized serving for fats.

• Snack (Juice)

Staying hydrated helps maintain your energy levels and supports overall health. Emily ensures she drinks plenty of water throughout the day. She also loves a good blend of healthy veggies/fruits as a snack. She said, “I do love turmeric and beet juices. It’s so L.A., you can’t avoid it.” Baamm! That’s what I am talking about. She must be doing something different to get the skin and body that she has.

Turmeric is a natural antioxidant that helps flush out toxins, and beetroot is loaded with dietary fiber, vitamins, and minerals that are beneficial for your digestive system, metabolism, and skin. If you want solid snack alternatives, freshly cut fruits with nut butter or roasted chickpeas are great options.

• Dinner (Takeout Or Restaurant)

Dinner time is usually her socializing time. She loves to go to the local restaurants and hang out with her friends or family. In her interview with Harper’s Bazaar, she said, “I love this Italian restaurant downtown called Bestia. It’s kind of fun, and they have good cocktails and wine.”

If she is in the mood for a lighter and healthier dinner, she opts for sushi. She said, “There’s amazing sushi at this tiny place called Mako in Little Tokyo.” Emily often says that dinner is her time to relax and enjoy good food with friends.

But if she stays home for dinner, she orders food. In a fun interview with Jimmy Kimmel, she said, “I have a relationship with Postmates. It’s basically Indian food and Thai food, preferably when I’m horizontal in bed.”

And when she is not ordering in, she cooks. This helps keep her salt and sugar consumption in check. Controlling sugar intake prevents blood sugar spikes, reduces the risk of diabetes, and maintains a healthy weight. And, controlling salt consumption prevents the risk of high blood pressure, supports healthy kidney functions, and prevents bloating.

So, what’s Emily Ratajkowski’s diet tip? “I like to keep it really balanced to give my body energy and also be healthy,” I agree! Eating is more about balancing and portion control. If you can do that, you wouldn’t need to spend a ton of money and time sweating it out at the gym.

• Dessert (Yup!)

If there’s one thing that Emily cannot seem to give up, it’s dessert. Her Insta feed is filled with pictures of half-eaten cakes. She also loves cupcakes. She told Elle, “I definitely love a good cupcake sometimes, I think it is like, really important to give yourself a break.”

Quick Tip

For healthy and yummy desserts, you can opt for fruits, homemade whole grain or keto-friendly cakes and cookies, dark chocolate, or greek yogurt topped with nuts, dried fruits, and a drizzle of maple syrup.

Yes, in fact, taking regular breaks from your weight loss diet will help you shake up the weight loss plateau that prevents weight loss after you get used to the diet.

What does she do to get rid of all the calories that she consumes? Find out next.

Emily Ratajkowski’s Workout Insights

She is not a fan of working out at the gym by doing cardio or strength training. Instead, she likes to enjoy a good hike or a slow-paced yoga session. “I am not a big gym person,” Ratajkowski told Instyle. “I really like being outside and doing yoga, so I do a lot of hiking in L.A. and I have a yoga studio really close to my house that I go to like once a week.” She also likes to hike, which keeps her in shape.

She also said, “I don’t have a trainer…I’m just not a crazy fitness person. I’m definitely an outlier in the industry.”

Emily Ratajkowski’s workout routine consists of yoga, hiking, and long walks with friends. Here are some physical activities that she practices:

1. Yoga

Emily Ratajkowski practices yoga a few times a week at a studio near her home. Yoga is an age-old practice that enhances physical, mental, and emotional well-being. It relaxes the mind and body, boosts strength and flexibility, and improves immunity. It improves cognitive function and develops mental clarity. Yoga has also proven benefits in promoting good sleep (4). 

If yoga is not your thing, you can try Tai Chi, a slow, meditative martial art. It improves balance, flexibility, and posture, and boosts mental relaxation. 

2. Hiking

She enjoys hiking regularly whenever she is in Los Angeles. Hiking has both physical and psychological benefits. Apart from being amidst nature and fresh air, hiking helps strengthen the muscles and boost joint flexibility. It enhances lung capacity and increases heart rate. Additionally, it supports healthy metabolism and supports healthy weight loss. It also enhances cognitive function, improves mood, and encourages mindfulness (5). 

If hiking is not a possibility in your location, try walking in parks or plain nature trails. They provide a similar outdoor experience. People with intermediate fitness levels can opt for trail running to improve muscle and bone strength and develop agility. Rock climbing or rucking are great options for advanced fitness levels. They increase overall strength, build endurance, and boost body coordination. 

3. Long walks

Emily tries to go on long walks with her friends. Walking is essentially good for health. It strengthens the heart, enhances the endurance level, and burns calories. Walking releases endorphins, helping to lower stress levels and boosting mood. You can also try cycling whether stationary or outdoors to reap the same benefits. If you have an intermediate fitness level, you can try brisk walking for high-calorie burn. Some high-intensity alternatives include stair climbing and jump rope. They build leg strength and improve heart health. 

She also uses exercise as a nighttime self-care ritual, believing it helps her sleep better.

Keltie O’Connor, a fitness vlogger, shared her experience of a week-long journey adopting model Emily Ratajkowski’s diet and lifestyle. She explored whether it’s genetics or specific habits that contribute to her physique. She practiced yoga and went on hikes for workouts, following a somewhat low-intensity routine that Emily is believed to do. “It’s been a week since what happened here, and before that, nothing changed (i).” She emphasized that it’s essential to learn your own hunger cues, enjoy your food, and practice mindful eating.

Clearly, Emily Ratajkowski emphasizes the importance of not only physical fitness but also mental well-being. Her everyday routine vouches for how self-care and a balanced approach to life contributes to her overall health.

Infographic: A Sneak Peek Into Emily Ratajkowski’s Diet And Workout Routine

Are you curious to know the secrets to Emily Rajatowski’s great body? Don’t worry, we have got you covered. Check out the infographic below for a sneak peek into her healthy lifestyle and get inspired! Scroll down to know more!

Illustration: StyleCraze Design Team

Frequently Asked Questions

Does Emily Ratajkowski take any dietary supplements?

No, she does not take any dietary supplements.

How does Emily Ratajkowski stay hydrated, and what role does water play in her diet and exercise routine?

To stay hydrated, Emily includes yogurt for her breakfast and vegetable juice for lunch. She drinks plenty of water before bedtime.

Does Emily Ratajkowski have any specific workout routines for toning specific areas?

She walks as a part of her leg workout and does pilates or yoga for her body.

Get ready to tone your midline with this 5-minute ab workout inspired by Emily Ratajkowski! Watch this video to learn about a quick and effective routine to strengthen your core and get your body moving, night away!

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Author Editor Fact Checker

Charushila BiswasHealth & Wellness Writer

   

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

Read full bio of Arshiya Syeda

Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

Read full bio of Aparna Mallampalli