In the video titled “Everything Alicia Vikander Ate to Become Lara Croft in Tomb Raider” by Magnus Method, you’ll discover the secret behind Alicia Vikander’s transformation into Lara Croft. The emphasis of this video is on the customized dieting techniques that Alicia followed while filming Tomb Raider. Magnus Method takes you through Alicia’s journey of getting in shape for her role, covering everything from her macro-nutrients to her calorie intake. This video is just one of many insightful workouts and nutrition plans available on the Magnus Method app, so be sure to check it out for more fitness advice and inspiration.
Magnus, who has over 20 years of experience as a trainer and nutritionist, explains Alicia’s cutting cycle for Tomb Raider, which involved implementing a keto diet. He offers a detailed breakdown of her daily macros, including protein, fat, and carb intake. Magnus also highlights the importance of making adjustments to the diet based on individual factors such as age, metabolism, and activity level. The video provides an intriguing look into Alicia’s dietary journey and the challenges she faced while trying to maintain her cutting cycle during her travels.
Alicia Vikander’s Cutting Cycle for Tomb Raider
Alicia Vikander’s transformation into Lara Croft for Tomb Raider was a result of a custom-tailored diet and intense workout plan. In this article, we will discuss the details of Alicia Vikander’s cutting cycle, focusing on her dieting techniques during the filming of Tomb Raider.
Preparing for the Cut
Before diving into the specifics of Alicia Vikander’s diet, let’s understand the concept of a cutting cycle. When preparing for a role, actors often go through different training and nutrition cycles, starting with a build-up phase, followed by a cutting phase, and finally, a maintenance phase during filming. For Vikander, the decision was made to start the cut about eight weeks before filming.
However, this particular cutting cycle presented a unique challenge. Alicia Vikander had to travel to remote locations, including the jungle in South America, without access to a personal trainer or a controlled diet. Given these circumstances, Vikander’s trainer, Magnus, decided that a keto diet would be the best approach.
The Keto Diet
The keto diet, short for ketogenic diet, involves consuming foods that are high in fat, adequate in protein, and low in carbohydrates. It aims to put your body in a state of ketosis, where it burns fat for fuel instead of relying on carbohydrates. The keto diet was chosen for Alicia Vikander mainly because it is relatively easy to track and control while on the go.
To ensure Vikander’s macronutrient goals were met, Magnus aimed for her to consume approximately 100 grams of protein, 150 grams of fat, and 40 grams or fewer of carbs each day. This amounted to approximately 1900 calories daily. It’s important to note that while calories were considered, Magnus primarily focused on the macros to meet Vikander’s nutritional needs.
Let’s break down the macronutrient goals for Alicia Vikander during her cutting cycle:
Protein is essential for maintaining and building muscle mass. Alicia Vikander’s primary protein sources included:
Eggs are a popular and versatile protein source. With approximately 6 grams of protein per egg, they are a convenient and nutrient-dense option.
Fish and Shellfish
Fish and shellfish, such as sea bass and octopus, are excellent sources of lean protein. They contain around 23 to 30 grams of protein per 100 grams, making them ideal choices for a cutting cycle.
It’s important to consume healthy fats during a cutting cycle, as fats are an essential part of the keto diet. Alicia Vikander’s main fat sources included:
Avocado is a nutrient-rich fruit that provides healthy monounsaturated fats. One cup of avocado contains approximately 21 grams of fat.
Olive oil is a staple in Mediterranean cuisine and a great source of healthy fats. It can be used in dressing salads or cooking dishes. One cup of olive oil contains about 216 to 218 grams of fat.
MCT oil, derived from coconut oil, is rich in medium-chain triglycerides. It is known for its potential to improve brain function and boost energy levels. One cup of MCT oil contains about 216 to 218 grams of fat.
Nuts and Seeds
Nuts and seeds are not only a great source of healthy fats but also provide essential vitamins and minerals. Depending on the type, nuts can contain around 70 to 100 grams of fat per cup.
Omega-3 from Fish
In addition to being a protein source, fish also provided Alicia Vikander with omega-3 fatty acids. These healthy fats have numerous health benefits, including supporting heart health and reducing inflammation.
To ensure Vikander stayed within her carb limit of 40 grams per day, she focused on consuming low-carb vegetables. These vegetables are not only low in carbs but also packed with essential nutrients. Some of the vegetables included in Vikander’s diet were:
Broccoli is a cruciferous vegetable that is low in carbs and high in fiber. It provides important vitamins and minerals while helping to keep carb intake in check.
Zucchini is a versatile vegetable that can be used in various dishes. It is low in carbs and contains beneficial nutrients like vitamin C and potassium.
Cauliflower is a popular substitute for high-carb foods in keto recipes. It is low in carbs and can be used to create rice, pizza crust, and even mashed potatoes.
Brussels sprouts are not only low in carbs but also rich in antioxidants and fiber. They can be roasted, sautéed, or steamed to add flavor and nutrients to meals.
A Day of Eating for Alicia
To give you a better understanding of Alicia Vikander’s daily meals during her cutting cycle, here is an example of her typical eating routine:
Alicia would start her day with a protein-rich breakfast consisting of two poached eggs and half an avocado. This combination provided her with a good balance of protein and healthy fats.
For her mid-morning snack, Vikander would have a protein shake with added MCT oil. This helped to keep her energy levels up and provided her body with essential nutrients.
Lunch would typically involve incorporating a lean protein source, such as sea bass, combined with roasted nuts. Vikander would also have a salad dressed with olive oil, ensuring she received enough healthy fats and fiber.
As an afternoon snack, Vikander would opt for an octopus salad. The octopus provided a good source of protein, while the salad offered additional nutrients and added variety to her diet.
Dinner would consist of grilled swordfish paired with vegetables and an avocado salad. This meal provided Vikander with a satisfying and nutritious end to her day.
Throughout her cutting cycle, Alicia Vikander maintained a routine of five meals per day. Although fat and protein do not affect blood sugar levels as significantly as carbohydrates, Vikander preferred to stick to her accustomed meal structure from the build-up cycle and planned maintenance cycle while filming as Lara Croft.
Adjusting Macros for Individuals
It’s worth noting that individual macronutrient needs may vary based on factors such as age, metabolism, and activity level. While Alicia Vikander’s macronutrient goals served as a guideline, it may be necessary for individuals to adjust their macros accordingly. This allows for a more personalized approach to dieting and ensures optimal results.
Training for Tomb Raider
In addition to her diet, Alicia Vikander underwent an intense workout plan to prepare for her role as Lara Croft. The details of her specific training regimen are not covered in this article, but it is important to highlight that the combination of diet and exercise played a crucial role in Vikander’s physical transformation for the film.
Alicia Vikander’s cutting cycle for Tomb Raider was a carefully planned and executed diet, paired with an intense workout routine. The keto diet allowed Vikander to track her macronutrient intake while traveling to remote locations. By focusing on protein sources like eggs, fish, and shellfish, and incorporating healthy fats from avocado, olive oil, MCT oil, nuts, and seeds, Vikander successfully reached her macronutrient goals. Additionally, low-carb vegetables like broccoli, zucchini, cauliflower, and Brussels sprouts ensured she stayed within her carb limit. Alicia Vikander’s dedicated approach to her diet and training exemplifies the commitment required to become an iconic character like Lara Croft.