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Zhanna Samsonova Diet. Why it’s not good for health?

If you’re one of those who are thinking about following the Zhanna Samsonova diet, then for information purposes it is ok to read, but following this diet is not good for health.

Note: Before reading this blog, we highly recommend that our readers seek consultation from their healthcare professional before making changes to their diet.

Who was Zhanna Samsonova?

Zhanna Samsonova was a Russian social media influencer who gained a lot of popularity because of her intense diet.

She has millions of followers on Instagram, Facebook, and TikTok. 

At the age of 39, she passed away, and most nutritionists explained that due to her intense diet, she passed away.

Here is the full-day diet plan given below.

Full-day Zhanna Samsonova diet plan and recipe

Full-day Zhanna Samsonova diet plan and recipe

There is no official data on what exactly she used to eat throughout the day. On her social media accounts, she always consumes a raw vegan diet and also suggests that her viewers follow that one.

Here is a diet plan she might have followed; it is just an estimation and not an exact diet plan she followed.

Breakfast: Smoothie Bowl Green 


  • Spinach, 2 cups
  • Banana 1
  • Pineapple chunks, 1 cup
  • Half cucumber
  • Chia seeds, 1 tbsp.
  • Coconut water

How do I prepare?

Blends cucumber, spinach, chia seeds, and banana until it becomes smooth.

Take the smoothie into a bowl and sprinkle chia seeds, berries, pineapple chunks, and banana slices on it.

Lunch Rainbow salad with mango dressing on it.


  • Lettuce
  • Bell pepper
  • Cherry tomatoes
  • Carrots
  • Avocado
  • Red onion
  • Fresh cilantro
  • Mango dressing

How to prepare

Chop all the salad and prepare it as a salad.

Drizzle mango dressing on it.

Snacks: Fruit Platter


  • Watermelon slice
  • Mixed berries 
  • Chunks of pineapple
  • Grapes
  • Berries 

How to prepare

Take all the ingredients and arrange them on a platter as the best snack options.

Dinner: Zucchini Noodles


  • Zucchini Noodles
  • Olive oil
  • Salt
  • Fresh basil
  • Garlic
  • Pepper
  • Tomatoes (sun-dried)

How to prepare

Spiralize the zucchini so that it becomes noodle-shaped. 

Create a tomato sauce by blending cherry tomatoes, tomatoes (sun-dried), garlic cloves, and basil.

Serve the zucchini noodles with sauce and enjoy them. 

Note: This is an imaginary diet followed by Zhanna Samsonova. 

We would recommend that every reader of this blog seek consultation before making any changes to their diet plan.

Side Effects of the Zhanna Samsonova Diet

Side Effects of the Zhanna Samsonova Diet

Digestion problems: Raw vegan diets are sometimes high in fiber, which leads to gas and bloating issues.

It is better to shift gradually from a normal diet to a fully raw vegan diet.

Calories deficiency: Fully raw vegan foods lead to unnecessary calorie deficiency, and you’ll be dizzy and lazy throughout the day.

Metabolic rate: Following a fully raw vegan diet might reduce your metabolic rate. That’s why it is recommended to measure your energy level and eat based on what your body exactly requires.

Social issues: If you’re a working professional and having lunch with your colleagues, then a fully raw vegan diet might be a challenging option.

Nutrition deficiency: Vitamin B12, calcium, protein, omega 3, and fatty acids are some of the most vital nutrients missing in a fully raw vegan diet.

What are the nutrients missing in the Zhanna Samsonova diet?

Here is a list of nutrients that are missing and how important these nutrients are for your body.

Sr No. NutritionBenefits
1Omega-3 fatty acidsGood for brain health.
2CalciumGood for bone and muscle health
3Vitamin B12 Neurological health 
4ProteinUseful for muscle repair
5ZincEssential for metabolism.
6FatsGood for hormone production
7Selenium Works as an antioxidant.
8Vitamin D Crucial for bone health.

Is it okay to follow the Zhanna Samsonova diet?

Not all, but some nutritionists say that Zhanna passed away because of her extreme diet. However, no such scientific evidence has come out, but if we have a consultation with any healthcare professional, he won’t suggest any of this diet plan.

This is because our body loses essential nutrients daily.

That’s why it is not recommended to follow the Zhanna Samsonova diet.

Why an extreme diet is dangerous for health 

Why extreme diet is not good for you

Nowadays, following an extreme diet and sharing on social media has become a trend. This is because everyone wants to look slim, but no one understands what works and what does not.

We also reviewed some diets called the cardboard diet and BBBE diet,

Which is not good for any age group of human beings. 

Extreme diets lack the essential nutrients we discussed above, and their drawbacks take time to heal themselves. 

Is there a diet plan you can follow instead of the Zhanna Samsonova diet for weight loss?

There are some useful tips you can follow instead of following the fad diet.

Make a realistic goal. In a weight loss journey, most people set goals that they can’t achieve, and they’ll lose motivation over time.

Portion control: Portion control tricks your mind to eat less. In this case, you have to take small plates so that you’ll eat less.

Physical activity: Weight doesn’t work based on diet alone; you have to consider physical activities like cycling, mild running for beginners, and weight training.

Take a balanced diet. Above, we shared a video in which he taught what a person should eat throughout the day to lose weight.


Is Shanna Samsonova a vegan?

Yes, Zhanna Samsonova was vegan.

Is it okay to follow Shanna Samsonova’s vegan diet?

Not; it’s not okay to follow her diet because it lacks lots of nutrition. 

Who is the oldest vegan?

Loreen Dineideie, who lived approximately 109 years, is considered the oldest vegan.

Who is the father of veganism?

Donald Watson is considered the father of veganism because he introduced the term vegan, which means vegetarian, eggs, and dairy.

Do vegans age more quickly?

Being vegan doesn’t affect your age.

Final words 

Zhanna Samsonova was a Russian personality who gained a lot of popularity on the internet because of her intense raw vegan diet plan.

Not all, but most nutritionists said she ate at an early age because of her diet plan.

We also gave a fully vegan diet plan, but we won’t recommend anyone follow that.

Apart from that, we also shared a video in which a YouTube influencer shared a complete health diet plan for you. 

Overall, we always recommend everyone seek consultation from their healthcare professional before making any changes to their diet plan.

Thanks for reading.

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Hello, fitness freaks! I am Saif, a professional Taekwondo athlete and black belt holder (Dan 1). I started my athletic career in 2018 and had 5 years of experience as a martial artist. My expertise is to provide advice on nutrition, rest, recovery, a balanced diet, injury prevention, and other aspects of mind-body connection.

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