Drying while losing weight diet food. Who helped drying and a special diet? Reviews

The positive effect of this vitamin on the human body. What fruits, vegetables and berries contain this useful element.

In the drying process, two main tasks must be solved - the elimination of fat deposits and the preservation muscle corset. At the same time, the result can be achieved by organizing the right training process and rational nutrition.

But what diet regime is suitable for girls? What products do you prefer? Below we consider the menu for drying the body for women for every day, as well as the features of this process.

essence of drying

When a woman sets the task of losing weight, she changes her diet - she stops eating foods with fast carbohydrates and saturated fats. But the drying process involves not only dietary restrictions, but also physical exercise.

It is worth adhering to the following rules:

• Refuse to switch to multi-repetition exercises. Otherwise, the muscles will no longer receive their usual load and will begin to “crumble”. Perfect option - leave power mode workouts.
• Be sure to add aerobic exercise. They help burn excess body fat. The best option is to start three cardio workouts a week for 30 minutes, gradually increasing the time to 50-60.
• It is forbidden to sharply remove carbohydrates (even if the strict diet for drying the body). The transition should be smooth, week after week.

Subtleties of nutrition

Drying the body in bodybuilding is a gradual rejection of carbohydrates, which are sources of energy and the main enemies for the figure. The reason is that after entering the body, such elements are processed into glycogen. If there are too many of them, then the entire subsequent volume is spent on the accumulation of fat.

But there is a nuance here. If you completely abandon carbohydrate foods, then there is a deficiency of glucose. As a result, the body accumulates toxins, which subsequently poison it. How to act in such cases?

Basic Rules:

• Fluid must be supplied in sufficient quantities. This is important, because this is the only way foreign decay products and ketone toxins are washed out of the body. In addition, the liquid, along with the protein, is involved in the formation muscle mass. It is water that is the main solvent for incoming amino acids, as well as a participant in chemical processes.
• Calorie counting should be an important part of your diet. Please note that the calorie deficit from the daily allowance should be 20% , no more. At the same time, most of the diet should be formed from natural protein. The easiest way to get it is from fish, chicken, eggs and cottage cheese. For a woman, the protein norm on the drying menu is 1.8-2.2 grams per kilo of weight.
• Carbohydrates are allowed on the menu, but in small quantities. However, they must be complex. Baking, sweets and flour products are prohibited. The advantage should be given to cereals and vegetables.
• Fat intake is also important, but, as with carbohydrates, they should be consumed in small amounts. They must be unsaturated ( linseed oil, fish fat).

Basic products for drying

The average duration of a diet for burning fat and creating relief is 1-3 months. The duration of the course is adjusted according to the fat present on the body. Many set the goal of eliminating excess deposits in one week. But practice shows that this option is impossible. The transition from normal mode to dry food should be smooth.

It is desirable to take food fractionally, that is, 5-7 times a day. In this case, the diet should be formed only from useful products nutrition. As for the time around the workout, here the distribution of nutrients looks like this:

• All carbohydrates should be consumed in the morning. It is allowed to take a small portion 1.5-2 hours before class.
• Immediately after leaving the gym, you need to take a quality protein (better isolate). After another 30-40 minutes, the body should receive protein from food.

If the task is to dry the body, the menu for the week should be drawn up taking into account the following points:

• Forbidden foods - sugar, bread, cakes, juices, soda, fatty meats (lamb, pork, etc.).
• Foods that are allowed to be taken in moderation are corn, peas, beets, pumpkin, cereals, rice.
• Useful - fresh herbs (parsley, lettuce, celery), skim cheese, eggs, chicken or turkey fillet, lean fish.

Carbohydrates and proteins: how much do you need?

Above, we have already touched on the importance of proteins and carbohydrates in the process of losing weight. But let's delve even deeper into the topic. Let's start with carbohydrates. Excessive consumption of these elements reduces the efficiency of fat burning, and their deficiency worsens mood, leads to a decrease in energy. Lethargy, apathy, unwillingness to go to Gym, an urgent need for something sweet - all these are signs of their shortage.

What should be the diet for drying the body for girls from the position of taking carbohydrate foods? There are no difficulties here. Daily rate consumption 40-60 grams. Average One pound of weight should have a gram of carbohydrates. Further, it is possible to adjust this amount in one direction and the other.

As for protein, here the level is normal - 1.8-2.2 grams per kilogram. In some cases, nutrition during drying of the body allows an increase to the level of 2.5 grams per 1 kg. The main protein should come from food - eggs, fish, meat and others.

If we consider the diet in more detail, given the transition from a regular diet to a low-carb diet, then you should do the following:

• In the first week - carbohydrates in the amount of 2 grams per kilo. The basis of the diet is vegetables, eggs, chicken, rice, cereals, fat-free cottage cheese.
• The second week - a decrease in the volume of carbohydrates to 1-1.5 grams, the volume of protein increases accordingly.
• The third week and beyond is the most rigorous period (it lasts until desired result). At this time, the level of carbohydrates will be up to 1 gram per kilo of weight (per final stages there may be an exit to the level of 0-0.5 grams within 1-2 weeks). The level of protein consumed remains the same.
• This is followed by a gradual exit - carbohydrates gradually return to the original mark.

Menu options

To properly build a diet, there should be approximately a menu in front of your eyes. Knowing the features of the selection of products, it will be easy to choose the right ones, taking into account preferences and the required number of calories.

So, the menu for a week when drying the body for girls:

• 1 day. In the morning - oatmeal, two egg whites and tea. At lunchtime - cucumber salad and chicken breast. Snack - fat-free cottage cheese. Dinner - steamed fish with cabbage.
• 2 day. In the morning - scrambled eggs and buckwheat on the water. At lunchtime - boiled beef and pepper and cabbage salad. Snack - fish with asparagus, dinner - fat-free cottage cheese.
• 3 day. In the morning - 2-3 slices of whole grain bread and scrambled eggs. At lunchtime - cucumber and tomato salad and chicken fillet. Snack - cottage cheese with dried apricots, dinner - stewed cabbage and fish.
• Day 4. In the morning - oatmeal, low-fat kefir. At lunchtime - squid, pepper salad. Snack - kefir, a couple of apples, dinner - cottage cheese.
• Day 5. In the morning - scrambled eggs, muesli without sugar in skim milk. At lunchtime - boiled breast, greens. After another 1-2 hours - cottage cheese, and for dinner - steamed fish and green peas.
• Day 6. In the morning - eggs with tomatoes, buckwheat. At lunchtime - beans, boiled meat. During the afternoon - cottage cheese, dinner - chicken breast and greens.
• Day 7. In the morning - oatmeal, boiled eggs, tea. At lunchtime - fish with vegetables. After 1-2 hours - vegetable salad, and for dinner - fat-free cottage cheese.
• An additional protein shake is allowed between breakfast and lunch each day.

The principles of nutrition for drying the body are discussed above, a menu for every day is presented. But this is only an approximate option - it is allowed to regulate the diet at your discretion, taking into account the needs of the body and the characteristics of the diet.

proteinfo.ru

What is body drying?

The cutting process itself is a burning of fat with a simultaneous set of relief muscle mass. The main thing at the same time is to make sure exercise. However, bodybuilding has its own nuances, namely:

• do not switch to "relief" exercises too abruptly. This is fraught with possible problems with cardiovascular system in future. Take a break between strength and relief workouts to make the transition as smooth as possible. The same goes for the special diet;
• as for rest, for three to five days, reduce the amount and intensity of your usual strength exercises by 10, 25, 20 percent. A gradual transition to relief training is necessary;
• do not increase aerobic exercise. It is clear that the more you do aerobics, the more fat you lose, but in this case, the muscles also go! Do aerobics according to the previous program;
• don't limit yourself drastically in carbohydrates. Make a "pre-stomping" diet, which will be based on a gradual decrease in carbohydrates that enter the body with food.

The main rules of the diet for drying the body

In bodybuilding, drying the body means almost complete rejection of the carbohydrate menu, i.e. food that is "fast energy". Why? The fact is that, getting into the body with food, carbohydrates are quickly processed into glycogen, and if there are too many carbohydrates, the liver does not have time to “process” it, and as a result - body fat. But there is a "pitfall" here.

If carbohydrates are completely abandoned, the body will lack glucose, and this process will serve to form the so-called ketone bodies - indigestible fats, which are toxins and, when they enter the blood, poison the body.

What to do?

Of course, he does not sit down for a long protein-free diet! That is, it can last no more than 5 weeks, and each week has its own subtleties, which we will discuss below.

Diet theses

1. consume water in large quantities. The body needs to “flush out” ketone toxins and fat breakdown products. In addition, water is necessary for building muscles, because it is, in fact, the main solvent for amino acids, and is a chemical “participant” and transporter.
2. count calories. In particular, it is recommended to consume no more than 12 kcal per 1 kg of a woman's weight per day, and the lion's share of the diet should consist of "natural" proteins - cottage cheese, eggs, milk, cheese, fish, etc. For example, a woman weighing 65 kg can “eat” no more than 780 kcal per day, or about 160 grams of protein.
3. in the diet menu for drying the body for girls, carbohydrates are present, but in small quantities and in no case in the form simple carbohydrates, that is, sweets, flour, rich, sweet, etc. It should be vegetables, fruits, grain bread, cereals. Be careful with protein bars, please. If you want so much - then no more than 15% of the diet per day.
4. fats in very small quantities are allowed, but not on the day of training. And it's better if it is part of natural food- in cottage cheese, milk, for example.
5. meat (beef) is allowed on the days between workouts. It is better to leave it for the duration of the training for muscle growth. And now the body needs light proteins.
6. it is recommended to have proteins in the diet in the first half of the day, while you can leave plant foods for the evening.

Contraindications to such weight loss

The no-carb weekly diet should not be used:

• diabetics
• knowledge workers
• pregnant
• lactating
• those with gastrointestinal problems

What should be the diet?

As slimidea.ru already wrote, in the first week, carbohydrate starvation should not be too hard. The main "blow" is done on the 2nd, 3rd and 4th week. We offer you options. So.

The first week of the diet: the menu by day in detail

Gradually reduce the amount of carbs you eat. For example, a woman weighing 60 kg can eat no more than 120 grams of carbohydrates per day, while reducing the rate every day by 10%. Be sure to write down all your calculations! The best option carbohydrates - whole grains, such as buckwheat, for example. It is also recommended to eat eggs, chicken fillet, white fish, cottage cheese. Try not to salt your food or use seasonings. If it’s completely “unbearable”, have a snack with a green apple (preferably the Semirenko variety), or 100g of grapefruit. You can use this menu:

1 day. Breakfast: three boiled eggs (remove the yolk of two eggs), green tea without sugar, banana
Lunch: 100g boiled chicken fillet, cucumber and herb salad (seasoned with lemon juice), orange juice
Dinner: 100g boiled white fish, 1 orange

Day 2 Breakfast: 200g oatmeal, green tea without sugar, banana
Lunch: 200g baked chicken fillet, coleslaw, grapefruit juice
Dinner: 100g low-fat cottage cheese, 200ml herbal tea

3 day. Breakfast: 3 egg white omelet, 200ml low fat yogurt
Lunch: 200g white fish stew, coleslaw and cucumber salad seasoned with olive oil, orange
Dinner: fruit salad (banana + grapefruit), 100g cottage cheese, herbal tea

Day 4. Breakfast: muesli, green tea without sugar, 2 boiled eggs
Lunch: 250g boiled chicken fillet, vegetable soup
Dinner: buckwheat on the water + 200 ml of yogurt

Day 5. Breakfast: scrambled eggs from 1 tomato and 3 eggs, green tea without sugar
Lunch: baked white fish - 250g, buckwheat on the water
Dinner: 150g cottage cheese, orange, herbal tea

Day 6. Breakfast: a glass of skim milk, 1 banana, oatmeal
Lunch: 250g boiled squid, 100g boiled durum wheat pasta, cucumber salad
Dinner: 150g boiled white fish, orange juice

Day 7. Breakfast: 200g muesli to taste, green tea without sugar, 1 hard-boiled egg
Lunch: cauliflower soup without potatoes, 250g boiled chicken fillet, cabbage salad
Dinner: 150g cottage cheese, fruit salad (orange+banana)

Second week of the diet: continue

After the body has adapted to the initial stage of the body drying diet for women, it is necessary to strengthen it. Now you should almost eliminate fruits from the diet. The formula for calculating the intake of carbohydrates will now be in the form “per 1 kg of body weight - 1 g of carbohydrates”, that is, a woman weighing 60 kg can include no more than 60 g of carbohydrates per day in her menu. In addition, this amount should be reduced all the time.

Proteins in the body should come 4/5 of the diet, fat - 15. In the evening menu, you should leave cottage cheese, yogurt, boiled chicken breast, and no seasonings, carbohydrates and fats, the latter should be included in the morning and afternoon diet.

It is interesting that the process of the diet is already much easier than in the first week, the body gradually gets used to it and no longer protests so much).

Third week: what not to forget?

Carbohydrates are practically absent on the menu, the maximum that you can afford is 0.5g of carbohydrates per 1 kg of body weight. Now watch the body's response - two weeks of carbohydrate starvation can negatively affect the condition, for example, you may feel dizzy or acetone may appear in the blood (you will smell it if it appears). We recommend starting to take vitamins.

How to help yourself? At the first sign of such an indisposition, drink a glass of fruit juice. Milk, cottage cheese, chicken breast, eggs, bran are sure to remain on the menu. Avoid grains/cereals. You can drink no more than 1.5 liters of water per day.

Fourth week: continue

The menu for the next seven days may be similar to the diet of the third week. Monitor your overall health. If you feel uncomfortable, use the menu of the second week.

Fifth week: "getting out of the state"

Gradually we force the body to come to its senses. We repeat the menu of the first week. We “return” a large amount of non-carbonated water, we continue to train according to an individual scheme in the gym.

Is it possible to use other diets when drying? Which?

Of course, there is an alternative, but this will not be a diet for the lazy. For example, 16/8 is a diet in which it is recommended not to eat anything for 16 hours and eat properly for 8 hours. It is important that the 16-hour fast begins as soon as the person wakes up. For example, Masha went to bed at 22.00, got up at 8.00, and at 14.00 she can already eat in peace. Tea and coffee without sugar are allowed within reasonable limits. Of course, at the same time, fatty, spicy, smoked fried, etc. should be abandoned. There are vegetables, fruits, meat, cereals.

What exercises for drying the body should be used? Video

We offer you to get acquainted with the exercises that are recommended for women when drying the body:

Who helped drying and a special diet? Reviews

Mark. 26 years. “I was on a body drying diet for only a few days, and lost 3 kg. Of course, I practiced. So I wanted something sweet! And he looked at the bread with hungry eyes ... No side effects did not feel the weight is still normal. I highly recommend the diet."

Maria, 25 years old. “I was on a diet for two weeks - it’s very hard ... Something is always missing, my head is constantly spinning ... I lost a few kg, but now I only have a balanced diet in my diet.”

Margarita. 30 years.“In 4 months, I lost 10 kilograms, hair and nails. For a year now I have not been losing weight by this method, but I can’t recover in any way ... "

Lilia, 35 years old.“For me it was a blow, of course. But I began to drink vitamins, fish oil in time. Of course, there were problems and dizziness, but the result was very pleasing. I recommend that before you go on a diet, work out in the gym first. ”

slimidea.ru

General principles of nutrition during drying

Try to avoid fast carbohydrates in favor of slow ones.

Before adjusting your daily diet, you need to study the basic tenets of the diet when drying. These include:

• exclusion of fast carbohydrates from the diet (flour products, ice cream, soda, chips, cookies, foods high in sugar);
• Eating exclusively unsaturated fats but in a smaller amount than before the diet (mayonnaise, lard, butter are strictly prohibited);
• The last meal is taken 3-4 hours before bedtime(an exception may be a glass of kefir before bedtime or low-fat yogurt);
• recommended eat not 3 times daily, but 4-5, but in smaller portions;
• in the presence of bad habits (smoking, drinking alcohol), a drying diet will not be beneficial;
• an athlete, while following a diet, drinks at least 2 liters of water daily;
• with increased physical activity it is permissible to use mineral and vitamin complexes- without their participation, the muscles do not have time to recover.

It is known that when drying, body weight should decrease due to fat burning.

The number of incoming calories is reduced by 300-400 kcal (women) and 400-500 kcal (men).

It is undesirable to eat food later than 2 hours before an intense workout. The same amount of time must be waited after its completion, so that the food brings maximum benefit.

About 2/3 of the daily diet is taken before 14-15 hours. Breakfast is a key step in the meal; they cannot be neglected. The duration of the diet is from 4 to 6 weeks; longer time makes work worse digestive system and gastrointestinal tract.

Reduce your intake of fats and carbohydrates so that the body begins to break down its own fats.

The emphasis is on protein and carbohydrate foods, and the amount of the latter is gradually decreasing. The following are protein foods that you can consume unlimitedly.

1. Egg white (boiled or fresh).
2. Chicken breast, skinless with fat and steamed.
3. White fish of minimum fat content (pollock, tilapia) without the addition of salt, oil and preservatives.
4. Cottage cheese (fat content not more than 5%).
5. Fillet of squid.

1. Oatmeal.
2. Brown rice.
3. Pasta made from whole grain flour of the highest grade.
4. Legumes (chickpeas, lentils, peas; also good sources of protein).
5. Buckwheat grain.
6. Fresh green vegetables (cabbage of any kind, cucumber, celery, carrots, boiled beets and turnips).
7. Fruits (apples, bananas, pears).
8. Berries (frozen are a great alternative to sweet dishes).

Zero saturated fat intake and unsaturated - to a minimum. How good sources The latter are recommended for use:

1. Fatty fish (trout, salmon) and fish oil (in moderation).
2. Nuts (walnuts, almonds, hazelnuts).
3. Linseed and olive oil (as an additive to salads and other dishes).

Video about drying the body:

Contraindications

• having chronic diseases of the gastrointestinal tract;
• problems with the cardiovascular system;
• people with a lack of muscle mass;
• during heavy workload nervous system(when passing exams, depression, change of scenery and similar situations that cause emotional burnout).

Meal plan for the week

The duration of the diet for drying the body is 1-4 weeks.

A 7-day menu consisting of 4 meals is given as a sample. The list of products and the indicated time are not the only correct ones - mutual substitution is allowed, subject to the number of calories consumed.

Monday

• breakfast (7:00) - 4 tbsp. l. oatmeal on water, 3 proteins (chicken egg) in raw form, a glass (250-300 ml) of tea with 1 tsp. Sahara;
• lunch (13:00) - 200 grams of boiled chicken breast, 150 g of fruit salad (apple, banana, pear, grapes, strawberries), a glass of cranberry juice;
• afternoon snack (16:00) - 100 grams of buckwheat on the water, 300 ml of green tea;
• dinner (19:00) - 150 grams of stewed pollock, 150 g of broccoli with olive oil, a glass of kefir.

Tuesday

• breakfast - oatmeal on the water (250 grams), tea;
• lunch - a salad of peppers, cucumbers and greens (150 g), stewed squid (200 g) with 1 tbsp. l. sour cream, compote;
• afternoon snack - 150 grams of cauliflower or broccoli soup;
• dinner - steamed lean white fish (250 g), cabbage salad.

Wednesday

• morning - 150 grams of buckwheat in water, boiled egg (1 pc), 300 ml of unsweetened tea;
• a day - 250 g of fish soup without potatoes, 200 g of fresh vegetable salad (tomato, cucumber, pepper, arugula, parsley, dill), a glass of compote;
• afternoon snack - 100 grams of cottage cheese, a handful of raisins;
• evening - 200 grams of boiled fish, 150 grams of fruit salad without a banana.

Thursday

You can not quit training during drying! Otherwise, instead of a beautiful dry muscular figure, you will have a painful look.

• breakfast - an omelette of 5 egg whites, 350 ml of skim milk;
• lunch - 150 grams of pepper and green salad, 200 g of boiled beef, compote;
• afternoon snack - 100 grams of boiled tuna, 100 g of asparagus;
• dinner - 200 g of cottage cheese, a glass of kefir.

Friday

• morning - 200 grams of oatmeal on the water, 30 g of raisins, tea;
• day - 250 g of stewed fish with vegetables, cucumber and tomato salad;
• afternoon snack - fruit salad (apple, pear, grapes, berries);
• evening - baked squid (250 grams), 100 g low-fat cottage cheese, a glass of kefir.

Saturday

• breakfast - 5 boiled eggs (with yolk), 2 medium-sized tomatoes, a glass of green tea;
• lunch - 250 g of fish soup without potatoes, 200 g of fresh vegetable salad (tomato, cucumber, pepper, arugula, parsley, dill), a glass of compote;
• afternoon snack - 150 grams of cottage cheese, a glass of kefir;
• dinner - 200 g of buckwheat on the water, milk (300 ml).

Sunday

• morning - omelette of 3 proteins, fresh cucumber, tea;
• day - 250 grams of mushroom soup, 150 g of boiled chicken, a glass of fruit drink;
• afternoon snack - cucumber salad (200 g);
• evening - 200 g of cottage cheese, a glass of kefir.

1training.com

Diet "drying the body for girls"- a popular nutrition system aimed at getting rid of body fat as quickly as possible and normalizing weight. A feature of such a diet is that the goal is not just weight loss, but a decrease in the amount of adipose tissue in the body while maintaining muscle mass. Previously, "drying" was often used by male bodybuilders, trying not to leave a single gram of fat on the body, while pumping up relief muscles. Recently this dietary system nutrition is the choice of many girls seeking to lose weight and create ideal forms figures.

Drying the body is a carbohydrate starvation, that is, a decrease in the calorie content of food by eliminating a significant amount of incoming carbohydrates. Since an excess of sugars (glucose) with insufficient consumption leads to the formation of body fat, the rejection of such food helps to break down already existing fats to provide the body with the required energy. Drying for girls differs little from that used for men. The only exception is a slightly larger amount of vegetable oils allowed in the diet of women.

1. Be sure to engage in aerobic sports during this nutrition program.

2. Eat fractionally, in small portions, at certain times of the day up to 4-5 times.

3. Drink more water (up to 2.5 liters).

5. Do not eat before and after training (2 hours).

6. Do not give up carbohydrates completely at the first stage of the diet, if the body is under severe stress.

7. Make dinner very light.

8. Don't skip breakfast.

9. The duration of the diet is up to 6 weeks; by the end of it, the intake of carbohydrates should be minimized.

10. Up to two-thirds of the food from the daily diet is taken in the morning.

11. A sharp and strong decrease in glucose should not be allowed in order to avoid complications.

12. All food is cooked boiled, stewed, steamed.

13. The total calorie content of foods per day is reduced by 300-400 kcal compared to the usual.

It is strictly forbidden to engage in experiments in nutrition for people with diseases of the liver, kidneys, disorders of the heart and gastrointestinal tract, as well as for those who have a lack of muscle mass. It is better to postpone the diet if there is an important and responsible business ahead, for example, passing a session.

When drying the body, you can not eat fruits, which often brings additional stress to the body. Animal fats are also excluded, while all protein foods are consumed only fat-free. Of course, you can’t eat fast food, bread, pastries, smoked meats, canned food, salty foods, drink soda, alcohol.

The basis of the diet is protein food. Basic products are egg white, boiled squid, chicken breast, cottage cheese, white fish. In the morning you can eat oatmeal, buckwheat, rye pasta, cucumbers, cabbage, herbs, tomatoes, beans, bell peppers. The total allowed amount of carbohydrates is no more than 2 g / kg of body weight per day in the first 2 weeks of the diet. Later, it decreases to 1 gram per kilogram of body weight per day.

Be sure to season your food with small amounts of cold-pressed vegetable oils. At first, you can eat a little whole grain bread until the body gets used to giving it up. In addition to water, it will be useful to drink tea without sugar (green, ginger).

Breakfast: oatmeal porridge, 2 proteins, a glass of tea.

Dinner: boiled breast, cucumber salad.

Afternoon snack: a small portion of buckwheat on the water.

Dinner: stewed fish with cabbage.

Breakfast: protein omelette, a glass of skim milk.

Dinner: a piece of boiled beef, pepper and parsley salad with butter.

Afternoon snack: boiled fish with asparagus.

Dinner: cottage cheese with kefir.

Breakfast: buckwheat on the water, boiled egg.

Dinner: a portion of fish soup without potatoes, a salad of cucumbers and tomatoes, a piece of fish.

Afternoon snack: cottage cheese with 2 pcs. dried apricots.

Dinner: stewed fish and coleslaw.

Breakfast: oatmeal, tea.

Dinner: stewed squids with a spoonful of sour cream, bell pepper salad.

Afternoon snack: cauliflower soup.

Dinner: cottage cheese with kefir.

Breakfast: omelet from 2 proteins, cucumber, tea.

Dinner: mushroom soup, boiled chicken, greens.

Afternoon snack: salad of cucumbers, bell peppers.

Dinner: steam fish, cabbage salad.

Breakfast: eggs with tomatoes, tea.

Dinner: beans stewed with chicken breast, greens.

Afternoon snack: cottage cheese with kefir.

Dinner: buckwheat with boiled breast.

Breakfast: a plate of oatmeal with a handful of raisins, tea.

Dinner: stewed fish with vegetables.

Afternoon snack: vegetable salad.

Dinner: baked squid, portion of cottage cheese.

If the body strongly "resists" the absence of carbohydrates, it is allowed to eat 1 apple or half a grapefruit per day for a snack during the first week of drying.

From the second week, it is advisable to give up fruits completely, or leave half a day, no more. Evening meal should include only cottage cheese, kefir, boiled meat, fish. From the third week, the rejection of fruits should become complete. From the fourth week, the number of cereals per day is up to 6 tablespoons, and from the fifth, cereals are also abandoned in favor of protein foods. The sixth week of the diet excludes dairy foods, and after that you need to smoothly return to the menu of the first week.

For all the time, drying the body can help get rid of 10 or more kg. weight, while the muscles acquire an attractive relief. The disadvantage of such a nutrition system is the imbalance of the diet in recent weeks, so it should not be practiced more than 2 times a year.

bez-tebya.ru

Main principles

You must understand that effective drying of the body for girls, women or men involves strict discipline, which becomes a major problem for many. It is important to strictly adhere to the menu for the weeks, otherwise there will be no result or it will not live up to expectations.

Every day the diet will change, and you must follow it. Drying at home is based on reducing the amount of fats and carbohydrates consumed, especially fast ones. Thanks to this, fat reserves begin to be gradually consumed without losing muscle mass. The diet is made up mainly of protein foods, and we should not forget about vitamins and minerals.

You need to change your usual diet smoothly, gradually removing excess carbohydrates from it. You can’t immediately exclude them, otherwise the body will receive severe stress. Most carbohydrate foods should be consumed in the morning. Additionally, for the safety of the diet, it is recommended to take vitamin-mineral complexes, since the foods consumed may contain them in insufficient quantities.

What foods are allowed to dry in 2 weeks?

We will not list the list of foods that need to be excluded from the diet for drying the body - this will take a lot of time, so we will analyze the food that will achieve positive results. Of the proteins, the following are considered optimal:

• lean fish with seafood;
• poultry meat (chicken breast, turkey);
• veal and rabbit;
• legumes;
• eggs (mainly proteins);
• dairy products, but fat-free.

As it was said, the amount of carbohydrates on drying decreases in 2 weeks, but it is impossible to exclude them completely - this is dangerous for health. Sources of healthy carbohydrates for girls and men with a drying diet are durum pasta, cereals, oatmeal, and vegetables. It is also necessary to include a little fat in the form of olive oil in the 2-week drying menu, and it is also present in meat and fish in small quantities.

Drying menu for 2 weeks for girls and women

In principle, drying programs for men and women do not differ, but there are some differences, so we will consider them separately. Girls need to gradually reduce the amount of carbohydrates, starting with 2 g per kilogram of weight.

Therefore, a woman weighing 60 kg should reduce the amount of carbohydrates during cutting in the first week to 120 g in the first week. There is no strict binding on the amount of protein (on average 1.5-2.5 g per kilogram), unless you are a performing athlete. For the latter, everything is much more complicated, so we will not go deep. Consider a drying menu for 2 weeks, which is suitable for most girls and women.

week one

Day 1. We have breakfast with a portion of oatmeal without sugar and preferably without adding salt, but you can add a little salt for taste. We also eat two chicken proteins boiled or baked (you can also fry without oil). For lunch, we eat boiled chicken breast, and garnish with a vegetable salad from a couple of ingredients (cucumbers with herbs are ideal) and olive oil. In the afternoon we have a snack with a small portion of buckwheat without oil, and we have dinner with white fish in a baked or boiled form, as well as cabbage salad.

Day 2. We start the second day with 2-3 proteins and a couple of tomatoes, and also drink a glass of kefir with minimal fat content. We have lunch with boiled beef with vegetable salad (can be prepared from pepper, parsley and cucumber with olive oil). In the afternoon we have a snack with boiled fish and half a grapefruit, and we have dinner with kefir or cottage cheese.

Day 3. We have breakfast with a whole boiled egg and buckwheat, we have lunch with soup with beef, chicken or lean fish. The main thing is that there are no potatoes in the soup. In the afternoon we eat a portion of salad, and we have dinner with something protein to choose from: seafood, chicken breast, fish.

Day 4. Start the day with a serving of oatmeal and a glass of skim milk. We have squid stew with sour cream for lunch, as well as a small portion of cabbage and pepper salad. In the afternoon we eat a little pasta with something protein, and have dinner with cottage cheese and natural unsweetened yogurt.

Day 5. For breakfast, we eat rice porridge on the water (just boil a couple of spoons), as well as half a grapefruit and unsweetened tea. We have lunch with mushroom soup with greens, and a piece of boiled chicken breast. We have a snack with a salad of greens and cucumber, and have dinner with boiled or baked white fish.

Day 6. Breakfast can be an omelet from a couple of eggs or eat two boiled eggs and drink a cup of unsweetened tea. We have lunch with rabbit meat with stewed peas and herbs. In the afternoon, a serving of low-fat cottage cheese with a green sour apple, and for dinner, chicken breast, fish or seafood, and kefir.

Day 7. The final day of the first drying week for girls begins with oatmeal with dried apricots or raisins, and tea. For lunch, fresh veal with sweet peppers. A snack can be arranged with a vegetable salad, and low-fat cottage cheese for dinner.

Week Two

In the first week, the body has already adapted, so you can narrow the scope for carbohydrates. Now they should be half as much in the diet - 1 g per kilogram. We remove all fruits from the menu, since you don’t fill up with them, but you score calories. It is better to leave durum pasta, buckwheat and other cereals, except for rice. At a weight of 60 kg daily, you should not consume more than 60 g of protein.

Most of the diet should be proteins, but also do not forget about fats. For dinner, you can eat only protein foods, but do not overeat. Choose something from this list:

• chicken breast;
• cottage cheese;
• kefir;
• natural yogurt;
• white fish.

For breakfast, eat a portion of oatmeal, buckwheat or pasta, but not much. It is better to try to leave some of the carbohydrates for lunch, otherwise you will not have enough energy reserves until the evening and everything will annoy you. Otherwise, the drying menu does not fundamentally differ from the first week, so it makes no sense to describe the diet by day. Just alternate the above meals and foods, remembering to count carbohydrates.

How to eat for men?

For men, the nutrition for drying for 2 weeks is slightly different. First of all, almost all fats can be excluded from the menu for men. Women need them more due to natural physiology. At the same time, in order to maintain muscle mass, men will have to take stricter care of the amount of protein on the menu. Also, the representatives of the stronger sex, even during drying after training, are allowed some fast carbohydrates in the form of sweets, since at this time the body badly needs glucose. About an hour after a workout, you need complex carbohydrates and protein. It is also important to consume a portion of carbohydrates 1-1.5 hours before going to the gym, otherwise you will not have the energy to do the exercises.

The amount of proteins on drying for men should be at least 2 g per kilogram (ideally 2.5-3 g). It is recommended to use them during the day in equal portions of about 30 g at a time, but this is not critical.

As for carbohydrates, they should be reduced to 2 g or less on drying. Fats are also needed, but in a minimum concentration: no more than 0.5 g per kilogram. If you count all this into the number of calories, for a man weighing 85 kg on a 2-week drying, the daily menu will contain 1700-1800 kcal. This is not much, so you will have to experience discomfort, especially if you are used to eating. But with a decrease in the amount of subcutaneous fat, it does not happen otherwise.

To simplify the task, but not at the expense of efficiency, we recommend men a drying menu lasting 2 weeks. Let's calculate the diet for men weighing 80-85 kg, from which you can build on:

1 day. During the day, eat boiled or baked chicken breast, cottage cheese, fish, vegetables in the form of tomatoes, cabbage, sweet peppers and herbs. Of the drinks recommended orange juice, fat-free kefir and milk. Dial the amount of complex carbohydrates from pasta and buckwheat, and from fats, olive oil is suitable as a dressing for salads.

Day 2 Form a daily diet from baked fish and chicken breast, egg whites, buckwheat and rice (preferably brown), walnuts and vegetables. You can also eat fruits, among which bananas are recommended (preferably immediately after a workout or in the morning), oranges, grapefruit, green apples.

Day 3 On this day, you can afford a little “extra” in the form of potatoes and an omelette made from whole eggs, and not just proteins. Also add more vegetables to the menu: peppers, cucumbers, cabbage, tomatoes, herbs. Drink kefir and eat fat-free cottage cheese, as well as tangerines, oranges and kiwi.

Day 4 For the fourth day, the diet is made up of buckwheat and durum pasta, beef or veal, vegetables (necessarily tomatoes), tomato and orange juice, kefir or natural unsweetened yogurt. Do not forget that carbohydrates should be consumed in the morning mainly for breakfast, and in the afternoon only proteins.

How to train 2 weeks on drying?

Any complex training programs with tricks on drying the body for 2 weeks for women and men is not required. The main thing is to work hard, giving all the best in the gym. Your task is to tire the muscles and start the natural fat burning process, so focus on cardio. Drying food does not force you to go to the gym if you do not have the time or opportunity. Enough regularly (preferably daily, but at least three times a week) to go for a run in the park or at the nearest sports ground. Not required sprint run, but unhurried walking will not give results.

When working out in the gym, start every workout with cardio on a stationary bike, elliptical trainer, stepper, or treadmill. Duration depends on your stamina and physical training but try to aim for 40-60 minutes. You can start with 10-15 minutes, gradually extending the cardio by 2-3 minutes with each workout.

After cardio work out on the simulators. Drying does not require heavy exercises with maximum weights, but involves working with less weight, but with greater intensity. Athletes call this pumping: each set has a lot of reps with little weight and short rest periods (30-40 seconds).

Muscles during such training are well filled with blood, and you get the impression of volume and swelling. Short pauses between sets do not allow the outflow of blood, so the effect persists until the end of the session. Ideally, of course, on drying for 2 weeks for girls to deal with experienced coach, which will select the optimal load for you, taking into account physical fitness and equipment of the gym.

Consider a few exercises suitable for 2-week drying for girls and women. This program is also suitable for men, but they can add more basic movements. So, you need to do this:

• warm up and stretch;
• we reduce legs in the simulator - 4 to 25-30 (4 sets of 25-30 repetitions);
• squat with a barbell - 4 to 15-20;
• bend the legs in the simulator lying down - 4 to 20;
• pull vertical block wide grip- 3-4 for 20;
• we perform hyperextension - 3 to 20;
• we do push-ups from the bench or we press the barbell lying down - 4 to 15;
• download the press;
• We finish with a cardio load for 30-40 minutes or more.

As you can see, there are a lot of exercises, but due to a little rest between sets, you should fit in about 60-70 minutes, excluding cardio.

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Drying the body, first of all, involves a gradual decrease in the caloric content of the diet (a deficit of 10 to 30% is created), depending on the progress of fat burning and the ultimate goal of the athlete.

• Dry food quite strict - you will have to say goodbye to the vast majority of harmful goodies. The first step is to reduce the amount of fast carbohydrates and animal fats. Ideally, remove it altogether.

Diet (drying) also involves the consumption of a sufficient amount of liquid, at least 2.5 liters. If you drink less, metabolic processes will slow down, which in turn will slow down the burning of fat. It is also necessary to observe the drinking regimen because when dehydrated, the blood thickens, which is undesirable for the heart during intense training.

Drink more pure non-carbonated water!

The whole drying process involves mandatory measurements of parameters and weighing of the athlete. If the thickness of the fat folds decreases, and at the same time you lose from 1 to 3 kilograms per month, the diet can be considered effective.

The main rules of drying

In short, drying the body for girls and men is a special principle of nutrition, which is based on the use of mainly low carb And protein food. The diet is gradual reduction of body fat while maintaining muscle mass.

Drying the body is indicated for people who have a sufficient amount of muscle mass, not suffering from obesity.

As a rule, such nutrition is practiced by competing athletes, professional bodybuilders, bodybuilders in order to bring the body into the desired form and get into the necessary weight category. Ideally, athletes lose weight under the supervision of experienced instructors, since the diet is quite strict.

If you decide to “dry out” for yourself, you should remember simple rules:

1. Start gradually (for a smooth infusion into the process, a special step-by-step guide has been developed, which we will write about below).
2. Eat small meals 5-6 times a day (every 2-3 hours). Do not eat 2 hours before training and 1.5 hours after (only amino acids and protein). Not less than 40% daily protein can be obtained from protein shakes, the remaining 60% from food.
3. Remember about clean water - at least 30 ml for every 1 kg of body weight (on days of intense training and in the heat, you can have more).
4. Drying weight loss implies a balanced diet: you need to consume at least 10% of unsaturated fats, fish, Omega-3. Eat cereals, vegetables, nuts, take enough fiber and do not forget about taking vitamin and mineral complexes. The number of fruits and berries for drying is limited, so it is unlikely that it will be possible to do without vitamins from the store.
5. During this period, you need to train a lot and diligently, alternating strength exercises with cardio loads. The best option in each case will be a fitness instructor or trainer.
6. The frequency of the relief diet is no more than 1 time per year.

Only in this case, drying the body at home will be effective and will not have a negative impact on health.

Do's and don'ts for drying: a list of products

During the drying period completely exclude: confectionery, sweets, pastries, any alcohol, pasta, bread, white rice, smoked, fried and fatty foods, ice cream, mayonnaise and other fatty and sweet sauces, fatty cheese, sausages, canned food, snacks.

In small quantities: cereal cereals, vegetable, olive, flaxseed oil (completely fat-free food - a direct way to the deterioration of metabolism). It can also damage skin and hair. Girls may have problems with the cycle.

Recommended to eat: lean meat (veal, rabbit, chicken breast, turkey), fish, low-fat dairy and sour-milk products, eggs (you can have a lot of protein, a limited amount of yolk), brown and wild rice, beans, lentils, some mushrooms, vegetables and fruits ( in a small amount), greens, sports nutrition.

Drying: menu and meal plan

It is necessary to switch to drying gradually (a sharp transition to protein foods is harmful to your health). To start improving the relief smoothly, developed phased plan to be followed.

• Drying the body for men and women is somewhat different in drawing up a nutrition scheme: in women, the decrease in carbohydrates is more gradual, and the amount remains slightly larger than in men. Basic principles remain unchanged.

Drying the body for a month. The first stage of the diet

The first stage lasts 4 weeks. BJU - proteins 50%; fats 20%; carbohydrates 30%.

Sample menu:

• Breakfast: low-fat cottage cheese - 200 g, whole grain toast, fruit
• Lunch: steamed fish or stewed breast or beef - 200 g, porridge boiled in water without sugar, milk and butter (any, except white rice) - 100 g, fresh vegetable salad - 100 g
• Dinner: poultry meat - 150 g, stewed vegetables - 100 g, porridge - 100 g

Second phase (carbohydrate-free)

The second stage lasts only 7 days. BJU - proteins 70%; fats 20%; carbohydrates 10%.

Only complex carbohydrates are allowed (in the morning). Toasts and any bread, even whole grains are excluded, fruits too. The amount of boiled porridge is sharply reduced. Otherwise, you can follow the scheme of the first stage.

Protein salad with squid in 5 minutes

Third stage (removal of water)

Duration - one week (7 days). During this drying period, all carbohydrates are excluded from the menu, and ordinary water is replaced with distilled water. Other products from the first phase remain in limited quantities.

• Breakfast: fresh vegetable salad - 120 g, boiled egg white - 7 pcs., 1 tbsp. l. a spoonful of any boiled cereal
• Second breakfast: 2 tbsp. any boiled cereal, chicken breast - 120 g, fresh vegetable
• Lunch: stewed or steamed fish - 200 g, fresh vegetable salad without salt
• Afternoon snack: sports nutrition
• Dinner: boiled or steamed seafood - 200 g, greens
. In general, you can follow the menu scheme of the first stage.

Contraindications

Drying the body for girls at home, as well as for men, is a cardinal measure that should not be resorted to often and unnecessarily. Again, this is usually the lot of athletes preparing for competitions. In addition, only absolutely healthy people can “dry out”.


• In no case is such a diet allowed for children and adolescents, pregnant and lactating women.

Other contraindications:

• diseases of the liver and kidneys;
• diabetes;
• diseases of the heart and blood vessels.

Yes, drying is effective. Yes, the action plan is simple and clear. Yes, it's inexpensive. There are many advantages, but you should not “get hooked” on this if you are not connected with sports.

Which allows you to get rid of fat as much as possible, dry your body. It is very popular in bodybuilding, among bodybuilders, as it removes subcutaneous fat, gives the muscles a beautiful relief.

Drying the body protein diet with low carbohydrate intake. It is considered extreme: the diet consists mainly of protein products, and the amount of carbohydrates is reduced to a critical level.

It must be said that drying the body is not a universal diet for weight loss. If there is no specific sports training and muscle stock, it is better to use another, safer method to deal with extra pounds.

Contraindications

A protein diet for drying is only suitable for physically prepared, healthy people. If it is used incorrectly, a lack of carbohydrates can turn into ketoacidosis, when metabolic products, in particular acetone, accumulate and poison the body. As a result, ketoacidosis coma may develop.

Even for a healthy person, it is better to first consult a doctor, and carry out the procedure under the guidance of a fitness instructor.

Diet for drying the body is contraindicated in patients with diseases of the excretory systems, heart, digestive organs, diabetes. Low-carbohydrate nutrition often causes weakness, inhibition of action, drowsiness, apathy. If there are symptoms of malaise, the taste of acetone in the mouth, the diet should be interrupted immediately.

Diet stages

Experts suggest dividing the body procedure into four stages for the body to gradually get used to the change in diet and prevent complications:

• The first stage takes about 28 days. Its purpose is to reduce the consumption of carbohydrates. The diet in percentage terms looks like this: carbohydrates 30, proteins 50, fats 20;
• The second stage takes approximately 7 days. Carbohydrates are kept to a minimum: carbohydrates 10, proteins 80, fats 10;
• In the third stage, proteins take up almost the entire diet. Ordinary water is replaced by distilled water. Duration - 7 days;
• At the final stage, for several days, the diet consists of carbohydrates with a low glycemic index (GI).

Rules

• High-calorie foods that do not have special benefits are excluded: products made from flour of the highest and first grades, sweets, sugar, smoked, sausages, fast food, sweet fruit juices, sweet fruits, alcohol;
• The basis of the diet is low-fat protein products: turkey or chicken fillet, low-fat cottage cheese, dairy products, egg protein, low-fat fish, seafood. A large number of protein maintains and preserves muscles even during hard workouts;
• Vegetable oils should also be in the daily diet. They are a source of essential fatty acids;
• All carbohydrate foods should have a low glycemic index (GI). The glycemic index is symbol the rate at which carbohydrates are broken down in the human body. Foods with a low GI are digested slowly by the body without accumulating fat in the body. These are whole grain cereals, for example, buckwheat, rye pasta, vegetables with large number m fiber, low in carbohydrates: cabbage, cucumbers, a variety of greens, tomatoes;
• Dishes containing carbohydrates should be present in the morning menu, because they take a long time to digest. Proteins are the afternoon and evening meal;
• You can't skip breakfast. You need to eat in small portions. The interval between meals should be no more than three hours;
• It is better to use a lot of purified water, about two liters, green tea, so that there is no dehydration;
• A sports diet for drying the body is accompanied by regular intense training so that the muscles are in good shape, and the skin is elastic. You need to develop a suitable set of exercises with your fitness instructor. It should consist of strength and aerobic exercises.

In an effort to acquire a spectacular muscular figure, some combine this diet with the intake of special fat burners. Doctors and sports instructors say that their use is very dangerous for health, since such drugs provoke an accelerated metabolism and the development of ketoacidosis.

Drying the body for men

The main rule for drying the body in men is that the more body fat, the less carbohydrates and more proteins should be present on the menu.

You can not drastically reduce the caloric intake, as the metabolic rate will slow down, and fat burning will decline.

A man needs, together with a trainer, to calculate the daily calorie intake based on his weight and the intensity of training. Experts advise to gradually reduce the calorie content of the diet to 17-18 kcal per kilogram. This calorie content is most optimal for sports and getting rid of fat reserves.

You can reduce calories by reducing the amount of food you eat. To dull the feeling of hunger, it is better to eat fractional portions, 6-7 times a day.

The following foods must be present in the diet:

• Protein: poultry fillet, fish, beef or pork lean, low-fat cottage cheese dishes. It is good to supplement the diet with healthy seafood;
• Vegetable fats: nuts, vegetable oils.

Here's what to avoid:

• Kefir and yogurt with a fat content above 3% should be excluded;
• It is also recommended to reduce the consumption of salt, hot spices, ketchups;
• Fried foods should be avoided. When cooking, use a double boiler, grill. It is better to eat stewed, baked, steamed dishes.

Success depends on the athlete's ability to endure and focus. It is useful to make notes in a special diary in order to trace the dynamics of changes in the body and your feelings.

During training, it is better not to deal with heavy weights, but to do with light weights. Exercises should have some cyclicality, 3-4 circles. Each should have no more than 15 entries and be replaced sequentially.

The daily workout schedule looks like this:

• chest, arm muscles are developed;
• training shoulder girdle, back;
• day without training.

Training should be combined with jogging. Every day you need to increase the duration of jogging gradually, by 10-15 minutes. Physical exercises, aerobic sports will greatly increase the expected effect.

Drying the body for women

All the fundamental principles of the diet apply to the diet for drying the body for women.

A sharp restriction of carbohydrates and calorie intake can lead to completely different results and various ailments. Even experienced bodybuilders are not advised to get too carried away with this diet.

In any case, women should consult with their doctor and trainer. It is worth remembering that during pregnancy, as well as during lactation, low-carbohydrate nutrition is excluded.

Diet when drying an untrained body removes not only body fat, but also affects the muscles. To avoid this, constants are needed in the form of running, systematic studies in gym.

The diet is best done in four stages, gradually minimizing the presence of carbohydrates in the diet. As already mentioned, the first three stages provide a smooth transition to protein foods, at the fourth stage, carbohydrate foods with a low glycemic index should be consumed.

Even the most exhausting sports activities do not guarantee instant fat burning. Then you have to resort to a special diet called drying. Then you have to resort to a special diet called drying. However, this way of eating and training has its own nuances that apply to girls and women. They will be discussed in this article.

The most important thing to pay special attention to is nutrition. During the drying period, training is secondary, both for women and men.

The drying process is all about fat burning and water reduction. Applies professional athlete to prepare for the competition. Read more in the article "". As already mentioned, cutting is used by professionals, but amateurs can use some cutting principles, such as nutrition and training regimen, and get rid of excess fat deposits on the body.

Usually it (the drying period) lasts about 1-2 months (the optimal period is 5-6 weeks) and includes not only mandatory physical activity, but also a thoughtful diet.

Drying food for women

In nutrition, it is important to adhere to some basic rules.:

Drink more water (about 2.5 liters per day);
- eat only protein foods before training;
- do not eat after training for an hour or two, and after that only protein foods are allowed;
- do not skip breakfast;
- Count your daily calories.

List of products that should definitely be excluded:

Sugar;
- bakery;
- sweet, alcoholic and carbonated drinks;
- smoked and salty products;
- fast food;
- fruits (except lemons, kiwi, grapefruits, green apples).

Cereals (buckwheat, barley, oatmeal);
- oat bran;
- pasta from rye or whole grain flour;
- fresh vegetables (peppers, cucumbers, tomatoes, cabbage, beans) and various greens (parsley, dill, cilantro);
- nuts (hazelnuts, walnuts, pine nuts);
- water;
- unsweetened tea (preferably green or ginger).

You can also leave honey, cocoa, dried fruits, but consume them in limited quantities.

Proteins, fats and carbohydrates

Carbohydrates

The amount of carbohydrates definitely needs to be reduced. This is especially true of simple carbohydrates (most of them are listed among the prohibited foods), which should be completely excluded from the diet. However, this should be done gradually - for example, by arranging the so-called "pre-drying" period, during which the amount of simple carbohydrates is gradually reduced.

Fruits in the diet can be left (in particular grapefruits, kiwi, lemons and green apples), but they must be consumed in the morning and in a small portion. Complex carbohydrates (potatoes, grain bread, cereals) can be eaten, but in limited quantities (no more than twice a day).

Fats

It is not forbidden to consume fats, but it is better to do it in small amounts and not on the day of training. It is best if they are contained in natural products like cottage cheese and milk. It also does not hurt to take vitamins with polyunsaturated fatty acids (for example, omega-3).

Squirrels

The main part of the diet is occupied by proteins: chicken breasts and fillets, low-fat cottage cheese, egg whites, fish, boiled squids, etc. But you should not overdo it with the use of proteins. The allowed amount is no more than 2 grams per kilogram of body weight per day (from the third week of drying, it should be reduced to 1 gram per kilogram).

Sample menu for drying the body for women

You can use this menu as a base and subsequently modify it to fit your regimen and physical activity. This diet can also be used during the entire drying period.

Monday

Breakfast: oatmeal or buckwheat porridge, two eggs, tea (green or plain, but unsweetened);
- Lunch: meat / fish with buckwheat / rice, low-fat yogurt;
- Snack: a glass of kefir or some nuts;
- Dinner: fruit salad, kefir.

Tuesday

Breakfast: scrambled eggs, half a grapefruit, tea (ginger or just unsweetened);
- Lunch: fish soup (for example, fish soup), boiled fish with rice;
- Snack: a handful of dried fruits;
- Dinner: a portion of meat or fish, vegetables.

Wednesday

Breakfast: oat bran, nuts, green tea;
- Lunch: rice, chicken breast, greens;
- Snack: a sandwich with honey;
- Dinner: fat-free cottage cheese, yogurt.

Thursday

Breakfast: vegetables, two boiled egg whites, tea (unsweetened);
- Lunch: vegetable soup (you can add potatoes), a portion of meat;
- Snack: kefir and some cottage cheese;
- Dinner: baked, stewed or steamed fish, vegetable salad (no mayonnaise!).

Friday

Breakfast: buckwheat or oatmeal, dried fruits, tea (unsweetened);
- Lunch: boiled fish with stewed beans;
- Snack: a little buckwheat;
- Dinner: fruit salad, yogurt.

Saturday

Breakfast: porridge, two eggs, tea (ginger, green or just unsweetened);
- Lunch: stewed mushrooms or beans with chicken, some vegetables;
- Snack: cottage cheese and dried fruits;
- Dinner: steamed fish, seaweed.

Sunday

Breakfast: protein omelette, apple, tea (unsweetened/green);
- Lunch: a portion of meat or fish with vegetables and rice;
- Snack: one "allowed" fruit (green apple, half grapefruit, kiwi);
- Dinner: vegetable salad (no mayonnaise!).

For the entire drying period, it is necessary to reduce the amount of carbohydrates to almost a minimum, but this should be done gradually, excluding fruits, cereals and grains, and reduce water consumption to 1.5 liters per day. In the last week, when the drying ends and the recovery period begins, it is very important not to “break loose” and not “stun” the body with a large amount of simple carbohydrates. It is necessary to return their consumption gradually, approximately in the same way as they were removed from the diet.

Drying workouts

As for the training program, it is important not to forget about both strength and aerobic training: the former increase calorie consumption, the latter help to burn fat. Therefore, the best option is to alternate strength and aerobic exercise (or strength exercise and rest days instead of aerobic exercise).

Alternate according to the following scheme:

Monday - power;
- Tuesday - aerobic (or rest);
- medium - power;
- Thursday - aerobic (or rest);
- Friday - power;
- Saturday - aerobic (or rest);
- Sunday - rest.

Suitable as power complex exercises that affect several various groups muscles, as well as more specialized ones, designed to work out a specific group (for example, exercises for gluteal muscles, on the muscles of the legs, on the press, etc.).

If you choose specialized exercises, then it is better to engage in one or two muscle groups on one training day.

For example :

Monday - buttocks and thighs.
- Wednesday - legs.
- Friday - arms and back.

It will not be superfluous to do 1-2 exercises for the press during each workout. To do this, it is enough to start training from the bar for 1-1.5 minutes (or more).

Concerning aerobic exercise, running is suitable here, fast walk, cycling, jumping. Can be used special simulators(treadmill, bike, Nordic walking machine, etc.). In addition to the main physical activity, active recreation is suitable: swimming, cycling, roller skating, ball games, etc.

Finally

Whatever you are doing, whether you are losing weight, drying or gaining mass, always think about what you are doing and why. Approach the processes of building and modeling the body intelligently.

The body drying diet for women helps to get rid of excess body fat by correcting the diet in combination with active physical activity. Its difference from other methods of losing weight is that it makes it possible to eliminate fat and preserve muscle mass by creating a carbohydrate deficit. As we know, if excess carbohydrates enter the body, they are not wasted on energy, but are transformed into adipose tissue. If foods rich in carbohydrates are limited in the diet, then adipose tissue will be spent by the body to obtain the same energy, due to which we will lose weight. Initially, drying was used by bodybuilders, but now it has become popular among other categories of people, in particular, among women who play sports for themselves. Consider the basic principles of a drying diet and its sample menu.

Drying diet for women involves the following principles:

• You need to eat often and in small portions. Optimal frequency: five times a day, of which three main meals and two snacks.
• We limit the amount of salt in the diet.
• We will definitely have breakfast.
• It is recommended to have dinner exclusively with proteins.
• Control your calories. It will depend on your weight, age, physical activity. On average, on drying per day, you need to consume 1500-1800 kcal, but deviations in one direction or another are acceptable.
• By the middle of the diet, the amount of carbohydrates in the diet gradually decreases, then also gradually increases, and we return to the usual diet.
• An important role is given to physical activity. Several times a week you should do, and focus on strength training. You can go to the gym or exercise at home.
• Do not eat one hour before training and two hours after it.
• The diet usually lasts 4-6 weeks.
• Weigh yourself regularly and remember that safe weight loss is up to 1 kilogram per week.

Nutrition Features

The diet for drying the body for women mainly consists of protein diet, a gradually decreasing amount of carbohydrates and a minimum amount of vegetable fats.

Carbohydrates in the diet are mainly represented by whole grain cereals, which are important sources of dietary fiber necessary for normal bowel function. Brown rice and buckwheat are allowed to be consumed only at the first stage of the diet.

The main products for drying the body for women are protein, and their list will be as follows:

• egg whites;
• chicken breasts, turkey fillet;
• beef, veal;
• white varieties of fish;
• skim cheese;
• low-fat kefir and yogurt.
• Various seafood: squid, shrimp, mussels, seaweed and so on.

In addition, there are other products that can be supplemented with a drying diet:

• buckwheat, oatmeal, pearl barley;
• pasta made from whole grain or rye flour;
• bran;
• tofu, milk and other soy products;
• fresh vegetables;
• unsweetened fruits;
• unrefined oil as the main source of fats.

It is important to drink enough water. Unsweetened tea and natural coffee are also allowed. Sugar during drying is excluded. Of fruits, green apples, grapefruits, kiwi, lemons are allowed. Prohibited alcoholic, carbonated drinks, sweets, pastries, fast food, pickles, conservation. It is often recommended to supplement the diet with all kinds of supplements from sports nutrition.

Drying has contraindications. These are problems with gastrointestinal tract, liver, kidneys, heart, diabetes mellitus. It is also contraindicated in pregnant and lactating women, as well as those who do not have muscle mass.

Drying diet for girls: weekly menu

The optimal drying time for girls is five weeks. In the first week, carbohydrate starvation should not be excessively rigid. Consider what a drying diet for women will look like, the menu of which you will find below.

First week

The amount of carbohydrates consumed this week is limited to 2 grams per 120 kg of weight. That is, with a weight of 60 kg per day, you will need 120 g of carbohydrates. Their main sources are whole grains, such as buckwheat. It is recommended to eat eggs, chicken fillet, fish, cottage cheese. Use salt and seasonings to a minimum. As a snack, you can use a grapefruit or a green apple. The body drying diet menu for women this week may look like this:

• Breakfast: three boiled eggs, two of which are without yolk, fruit, green tea.
• Lunch: 100 grams of boiled chicken fillet, salad of greens and cucumbers with dressing in the form of lemon juice, a glass of orange juice.
• Dinner: 100 grams of white boiled fish, one citrus.

• Breakfast: 200 grams of oatmeal, fruit, green tea without sugar.
• Lunch: 200 grams of chicken fillet, cabbage salad, grapefruit juice.
• Dinner: 100 grams of low-fat cottage cheese, a glass of tea.

• Breakfast: three egg white omelet, a glass of yogurt.
• Lunch: 200 grams of stewed fish, cucumber and cabbage salad with olive oil, orange.
• Dinner: fruit salad, 100 grams of cottage cheese, tea.

• Breakfast: multi-grain muesli, two boiled eggs, tea.
• Lunch: 250 grams of boiled chicken fillet, vegetable soups.
• Dinner: buckwheat, 200 ml of yogurt.

• Breakfast: scrambled eggs from three eggs and a tomato, green tea without sugar.
• Lunch: baked white fish, buckwheat boiled in water.
• Dinner: 150 g cottage cheese, citrus, herbal tea.

• Breakfast: oatmeal, a glass of low-fat milk, fruit.
• Lunch: 250 grams of boiled squid, 100 grams of durum wheat pasta, cucumber salad.
• Dinner: 150 grams of boiled white fish, orange juice.

• Breakfast: 200 grams of muesli, hard boiled egg, green tea without sugar.
• Lunch: cauliflower soup without potatoes, 250 grams of chicken fillet, cabbage salad.
• Dinner: 150 grams of cottage cheese, fruit salad.

You can have a snack with unsweetened fruit, a small amount of nuts, something protein and low-fat. If you feel like eating late in the evening or before going to bed, eat proteins or drink fat-free kefir.

Second week

In the first week, the body adapts to the beginning of drying, and in the second week it intensifies. Fruits are excluded from the diet. Carbohydrates are calculated according to the formula 1 gram per kg of weight. The amount of proteins, respectively, increases and makes up 4/5 of the entire diet. Fat - 20%. The evening menu of the body drying diet for women may include boiled chicken, yogurt, cottage cheese. Carbohydrates and fats can only be consumed for breakfast and lunch.

In the second week, the diet will go easier, as the body gradually gets used to it, and protests less.

Third week

This week is very difficult, since carbohydrates on the menu will be presented in a minimum amount - 0.5 g per kg of body weight. It is important to monitor your body, as a lack of carbohydrates can provoke its weakness. To support it, it is recommended to use multivitamin complexes.

Feeling the first signs of malaise, you can drink a glass of fruit juice. The menu should remain chicken breast, cottage cheese, milk, eggs, bran. Cereals and grains are excluded.

Fourth and fifth week

This week's menu should be determined by how you feel. If drying is well tolerated by you, you can repeat the menu of the third week, if discomfort is felt, the menu of the second week. Further, the amount of carbohydrates gradually increases, the menu of the first week is repeated, and gradually we return to the usual diet. Workout after the diet must be continued.

Experts strongly recommend supplementing your diet when drying not only with vitamins, but also with supplements from sports nutrition. This is a protein that will help our muscles recover and accelerate their growth processes. Protein shakes you can use after training. L-carnitine is also useful, which accelerates fat burning processes. But keep in mind that no supplements can replace good nutrition - they can only supplement it.

Drying workouts

The diet for drying the body, the menu for women in which we have already considered, must be combined with physical exercises, otherwise it may simply not give a result. As already mentioned, you do not need to eat a couple of hours before and after a workout.

Aerobic exercise helps speed up the process of removing fat from the body. You can run, ride a bike, do swings, squats. You can also do what you love active view sports - rollerblading, ice skating and so on.

But also power loads when drying are also needed. They will help to find the very desired relief and improve the condition of your muscle mass. It is recommended to perform a set of exercises to work out all the muscles of the body.

Engage optimally 3-4 times a week. Each exercise is recommended to be performed in several approaches. The break between sets should be no more than a minute, and the break between different exercises should be no more than five minutes. So the fat burning process will go better.

Drying - unique system, allowing not only to get rid of excess weight, but to make the body more athletic, embossed and toned. It can be hard to endure, but it's worth it. Keep in mind that sticking to this nutrition system makes sense only if you play sports.

Video about nutrition and training for girls during drying