Nutrition for drying the body. Proper drying nutrition for men and girls for burning subcutaneous fat

Hello everyone, dear friends! ?

During our acquaintance, we have already managed to achieve certain results: some of us have already improved toned body, while others were able to get rid of the hated body fat. However, all the ways to lose extra calories presented up to this point are various weight loss options and generally available dietary methods.

Today I would like to analyze a topic that is relevant for girls who have already learned how to combine regular classes V gym with everyday worries, adhering to proper diet nutrition. Such female representatives are faced with new problem – subcutaneous fat.

Their figures are devoid of hanging sides and a protruding tummy, but it is rather difficult to get rid of the body's reserves "for a rainy day" by classical methods.

The only option is a special dietary technique designed for experienced athletes, so now I will talk about what the drying diet for girls should be like.

I collected this information both for you, our dear readers, and for myself. After all, I also plan to carry out this procedure with my body, as soon as the schedule becomes a little easier. In addition to training and the main work activity now, once again, ? I am studying, but no longer in the field nail service but in a completely different direction. But I will tell you about this later. ?

Note: "This effective method not to lose weight, but to remove excess water from the body and get rid of subcutaneous fat. It is better for beginners not to try this technique, because it involves physical activity during the stressful state of our organisms. An unprepared body may simply not withstand such a regime.

Top 15 drying rules for girls: useful tips from nutritionists

Acquaintance with the advice of experts will help us properly prepare for the start of the dietary method, having studied all the information necessary for this. I bring to your attention the top 15 rules that must be observed during drying:

1. The amount of carbohydrates entering our body should be reduced gradually.
2. We exclude from the diet sour-milk foods, the fat content of which exceeds 15%.
3. Fractional system of eating in small portions (5-6 times during the day).
4. We eat at least 80% of the daily allowance until 1800.
5. Last time We eat 3 hours before bedtime.
6. We eat 1-1.5 hours before and after training.
7. We drink bottled water without gas throughout the day.
8. Helping our body with sports supplements for burning fat.
9. In 250 ml of water, add 50 ml of lemon juice, which will speed up the metabolic process.
10. Regular strength and cardio training - physical activity is an integral part of drying.
11. Fats in the body should be supplied exclusively with protein foods (seafood, fish, meat).
12. If it’s hard for you to give up sweets, then opt for honey or marshmallow (you should eat them no later than 15 00).
13. About 70% of the daily diet should be occupied by foods with animal protein (meat, poultry, fish, cottage cheese), and the remaining 30% should be food with vegetable protein (nuts, cereals, mushrooms).
14. The use of any alcoholic beverages is prohibited (take care in advance that no grandiose feasts are planned during the drying period).
15. Weighing takes place in the morning of every 3 days.

Many of the tips are similar to the recommendations of nutritionists on proper nutrition, however, the drying method is a tougher way - the most strict protein diet, during which physical activity and cardio training are not excluded.

Be sure to monitor your well-being - excessive zeal can cause irreversible consequences in the life processes of the body. We want to become owners perfect figure. Right? ? In this case, health should not suffer in any case.

Be observant: “While drying, watch your hair. The lack of fats or carbohydrates in the body will immediately manifest itself in this area - the curls will begin to split, fall out and begin to fade. This is the first sign that your menu needs urgent changes.”

Sports nutrition: the current choice for a business lady

Dear ladies, I understand perfectly well that in the conditions of the 21st century it is quite difficult to follow the regime, so I offer you an alternative option that helps burn subcutaneous fat - sports nutrition .

I have prepared a list of the most popular and effective nutritional supplements that are absolutely harmless to health and can provide the body with the trace elements necessary for life:

• LIPO 6-X.
• Olimp L-Carnitine 500 Forte Plus.
• Muscletech Hydroxycut Hardcore Elite.

Three drugs that are optimally suited for the female body. They will speed up the biological processes in our body, burning subcutaneous fat even during sleep.

Advice professional athlete: "Don't you have the opportunity to eat every 3-4 hours? There is an exit. Take BCAA capsules or protein shakes made in advance at home with you on the road, to work, in the car.

We got acquainted with the methods of getting rid of subcutaneous fat, learned about food additives helping to quickly lose carbohydrate reserves. What is missing to start the course? That's right, dear girls - the list of products:

• Fillet parts of chicken and turkey (remove the skin).
• Fish (white meat).
• Seafood (seaweed, octopus, crabs, oysters, mussels, squids).
• Eggs (whites only)
• Legumes (fresh, not cooked).
• Vegetables (excluding potatoes).
• Kashi (only buckwheat and oatmeal).
• Granular cottage cheese (fat content not more than 5%).
• Citrus fruits (grapefruits, lemons, oranges).
• Sour-milk drinks (fat content up to 1%).
• Apples, kiwi, pineapples (accelerate the metabolic process).
• Greens (vegetation with which you can "enrich" any dish with vitamins).

The list of products is quite large in order to consider the diet strict. However, an integral part of drying is the daily struggle with own desire to be tempted by junk food - hold on, girls, reminding ourselves of the path already traveled and future results.

Show your imagination - any food can be cooked deliciously, healthy foods are no exception, but without sugar, using salt in minimal quantities.

It should be noted that it is not recommended to adhere to this technique for a long time, so a 5-week course will be enough. Once every 7 days you can arrange unloading "holidays" for yourself, but be prudent - know the measure.

1. During the first week, we use a simple formula - 2-2.5 grams of carbohydrates per 1 kilogram of weight. At this time, we gradually “pacify” the needs of appetite, switch to the upcoming regimen, and prepare the body for a stressful state.
2. In the second week, we reduce the amount of carbohydrates to 1 gram per 1 kilogram of weight, adding more pure protein (meat, poultry, fish) to your diet.
3. The third week will be especially memorable, because the daily intake of carbohydrates is 0.5 grams per 1 kilogram of your weight. It should be mentioned that physical activity from the very first day continues in accordance with a pre-established schedule.
4. We use the ring method - we return to the rules of 2 weeks, increasing the rate of carbohydrates.
5. Full compliance with the first week.

If health allows, then you can add another 7 days from daily rate carbohydrates - 0.5 grams. Dear representatives of the "beautiful" half of humanity, one should not "endure" feeling weak in the legs and being in a pre-fainting state - the goal of drying is to get rid of subcutaneous fat, and not self-torture.

The effectiveness of the method lies in the accuracy of the calculations: “In drying, the menu is compiled individually for each person - it all depends on the characteristics of the organism (weight, height). Girls, independently calculate the possible number of calories consumed per day,% ratio of proteins and carbohydrates.

Video with Lyudmila Nikitina about drying the body

I hope that the tips given in the article will be able to facilitate the upcoming process for you, because the right approach to such a dietary technique - 50% of the successful result.

If you have useful and relevant tips, then in the comments we will always be happy to see recommendations based on personal experience. After all, it is much easier to cope with difficulties together. ?

I wish you strength of will and fortitude, dear ladies!!

Proper nutrition for drying the body is the main key to success. A well-designed diet allows not only to achieve the desired results on time, but also not to harm your health.

Drying rids the body of excess fat, and, therefore, makes it more prominent and beautiful. In addition to physical activity, it is a low-carb diet, which is considered quite extreme and complex, because in its process, protein-rich foods make up the main part of the menu.

It is important to distinguish a diet for weight loss from dietary nutrition with. These are two different things. If you do not have the necessary muscle mass and physical training, you should not resort to drying the body, but it is better to choose a longer and “softer” diet for weight loss.

Body Drying Nutrition Program

In order for the body to gradually adapt to changes in nutrition and not experience increased stress, the diet during the drying of the body is divided into four stages.

The duration of the first stage is approximately one month. At this time, there is a gradual decrease in carbohydrate intake. The diet looks something like this: fats 20%, carbohydrates 30%, proteins 50%.

The second stage, lasting about a week, is characterized by an even greater decrease in carbohydrate intake (up to 10%), fats and proteins account for 10% and 80%, respectively.

At the third stage, which lasts a week, there is an almost complete rejection of carbohydrates, and drinking water is replaced with distilled water.

The final stage is designed to help the body smoothly begin to return to its usual diet. At this period (within a few days), the consumption of carbohydrates with a low GI (glycemic index) is already acceptable.

Mode and diet

Compliance with the diet is essential. The calorie content of the diet should be gradually reduced to 17-18 kcal per 1 kg of weight by reducing the amount of carbohydrates consumed and the food eaten in general.

In order to prevent the occurrence of a feeling of acute hunger, which is stressful for the body, the number of fractional meals per day should be at least 6-7 times.

Foods to be consumed daily:

• protein-rich food: lean beef and pork, poultry fillet, fish, seafood, cottage cheese products with a minimum percentage of fat;
• vegetable fats: vegetable oils, nuts.

Foods to be excluded from the diet:

• kefir, fermented baked milk with 3% fat and above;
• ketchups, sauces, dressings;
• heavily salted and peppered food;
• fried foods.

Important Rules

1. First of all, exclude from your diet high-calorie and not particularly beneficial foods: flour products from flour of the first and highest grades, sugar and all kinds of sweet foods, smoked meats, sausages, fast-food, glucose-rich fruits and fruit juices, alcoholic drinks.
2. The basis of your daily diet should be lean protein foods.
3. Remember the importance of fatty acids - eat vegetable oils in moderation.
4. All carbohydrates you consume should have a low GI (use food tables with a low glycemic index). These are, for example, buckwheat, durum pasta (rye), fiber-rich vegetables, herbs, etc.
5. Pre-lunch meals should contain all the carbohydrate-containing meals of the day, since carbohydrates are digested for a long time. Lunch and dinner are protein foods.
6. Intervals between meals should not exceed three hours.
7. Eat dinner should be 2-3 hours before bedtime.
8. It is necessary to drink enough clean water (2 liters) and green tea to prevent dehydration.
9. The diet should be supported by a program of intense physical activity. This will keep the muscles in good shape and maintain the elasticity of the skin.
10. Sports nutrition during drying is a must. The body needs support, so the use of protein, amino acids and multivitamin complexes is very important.

An example of a protein diet menu for one day

For women

• Breakfast: a little bread from flour of the second grade + 200 grams of fat-free cottage cheese.
• Snack: fruit (apple, orange or grapefruit).
• Lunch: 200 grams of boiled veal + 2-3 tbsp. spoons of buckwheat.
• Afternoon snack: fermented baked milk with minimal fat content.
• Dinner: green vegetables + fish, cooked in the oven or steamed.

For men

• Breakfast: coffee or tea (without sugar and sweeteners) + biscuits.
• Snack: oatmeal boiled in water and without oil + boiled chicken fillet.
• Lunch: rice or buckwheat (no oil) + chicken breast/fish fillet + fiber salad dressed with lemon juice + two boiled eggs(possible with yolk).
• Afternoon snack: chicken breast or fish fillet.
• Dinner: low-fat cottage cheese or protein cocktail.

Contraindications

A low-carbohydrate diet is suitable for people who are in good health and have a good sports training. An improper diet, or rather, an acute lack of carbohydrates, can provoke ketoacidosis (poisoning of the body with ketone bodies) and, as a result, ketoacidosis coma.

Contraindications are diseases of the cardiac system, excretory and digestive systems as well as diabetes. If you have chronic diseases or other health problems, then before you start drying the body, you should definitely consult a doctor. Also, if you are not professionally engaged in bodybuilding, then think again before exposing your body to such loads. Beautiful body you can have without resorting to drying the body.

A diet based on the transition from carbohydrate-containing foods to protein foods does not often cause general malaise, depression and drowsiness. At the first symptoms of weakness, the appearance of a taste and smell of acetone, you should immediately stop the diet and return to normal nutrition.

Drying the body - diet, eliminating subcutaneous fat deposits, supplemented by intense physical activity. Its main difference from other methods of losing weight is to preserve muscle mass and reduce the amount of body fat due to carbohydrate deficiency.

As you know, an excess of carbohydrates that enter the body and are not wasted on energy, have the peculiarity of transforming into adipose tissue. Whereas, limiting the intake of foods rich in carbohydrates leads to the breakdown of existing reserves of adipose tissue to obtain all the same energy.

Curious! Drying diet - this popular way to remove body fat, successfully used in bodybuilding and fitness.

Effective Diet Rules

Basic principles:

• meal frequency - up to 5 times a day;
• small portions;
• drinking up to 2.5 liters;
• reducing salt intake;
• obligatory breakfast;
• 2/3 of the daily diet is consumed in the morning;
• a dinner consisting exclusively of protein products;
• gradual rejection of foods rich in carbohydrates;
• daily control of calories entering the body;
• regular training: aerobic or a complex combination of cardio and strength exercises;
• refusal to eat an hour before and 2 hours after sports;
• compliance with the diet for up to 6 weeks;
• regular weighing.

Nutrition Features

Diet when drying the body consists of mainly protein diet, a minimum amount of vegetable fats and a gradually decreasing amount of carbohydrates.

Remember! Whole grain cereals are an important source of dietary fiber necessary for the full functioning of the intestines. Wherein Brown rice and buckwheat can be consumed only at the first stage of using the diet.

The main source of protein when following a body drying diet for women are:

• egg whites;
• meat of white varieties of fish;
• chicken breast;
• turkey fillet;
• veal;
• beef;
• skim cheese;
• 1% kefir;
• 1% yoghurt
• a variety of seafood: squid, seaweed, scallops, shrimp, shellfish and others.

• cereals: buckwheat, pearl barley, oatmeal;
• pasta made from whole grain or rye flour;
• oat bran;
• fresh vegetables: cabbage, peppers, garlic, cucumbers, tomatoes, beans and various greens;
• unrefined oil obtained by cold pressing;
• nuts: walnuts, pine nuts, hazelnuts;
• soy products: tofu, milk and others;
• drinks: water, not sweet green and ginger tea;
• additional products: cinnamon, cocoa, honey, dried fruits.

Important! Drying diet for girls allows the use of vegetable oil in a little more compared with male version diets.

While following the diet, the use of fruits is excluded, with the exception of grapefruits, lemons, kiwi and apples, green varieties. As well as sweet, alcoholic and carbonated drinks, flour products, smoked, salty and canned foods, fast food.

In the initial 2 weeks of the diet, carbohydrates are allowed in the ratio: 2 g per 1 kg of weight. In the next 2-3 weeks, the carbohydrate diet is reduced by 2 times.

During this period, you can additionally use special sports nutrition rich in proteins.

Diet for drying the body: menu for women

Sample diet for a week:
Monday

• For breakfast: porridge, 2 proteins, unsweetened tea.
• For lunch: vegetable cream soup, chicken breast.
• For an afternoon snack: yogurt, some dried fruit.
• For dinner: baked fish, broccoli.

Tuesday

• For breakfast: steamed protein omelet, orange, skim milk.
• For lunch: baked beef or veal, vegetable salad.
• For an afternoon snack: cottage cheese, vegetables, kefir.
• For dinner: seafood, tomatoes.

Wednesday

• For breakfast: oat bran, dried fruits, tea.
• For lunch: fish soup, boiled fish, rice.
• For an afternoon snack: cottage cheese with honey.
• For dinner: vegetable salad, baked fish.

Thursday

• For breakfast: porridge, 2 proteins, tea.
• For lunch: stewed or boiled squid, vegetable salad.
• For lunch: boiled cauliflower
• For dinner: cottage cheese, yogurt.

Friday

• For breakfast: steam protein omelet, fresh vegetables, tea.
• For lunch: rice, turkey breast, greens.
• Afternoon: stewed beans
• For dinner, steam fish, seaweed.

Saturday

• For breakfast: 2 proteins, vegetables, tea.
• For lunch: stewed mushrooms with chicken fillet, greens.
• For an afternoon snack: fat-free cottage cheese with kefir.
• For dinner: buckwheat with turkey breast.

Sunday

• For breakfast: porridge, dried fruits or nuts, tea.
• For lunch: fish, grilled vegetables.
• for an afternoon snack: cottage cheese.
• For dinner: squid, salad.

Important! During the first week of following the diet when drying the body for women, it is permissible to use 1 piece of allowed fruit as a snack, in the second week the amount of fruit consumed in the form of a snack must be halved. From the third week there is a complete rejection of fruits. During this period, you can use nuts or kefir for snacks.

Reducing the consumption of cereal products begins from the 4th week, from the 5th week only protein foods and vegetables remain in the diet.From the 6th week, a gradual return to the diet of the first week.

The use of water during the diet for drying speeds up the process of assimilation of food.

Disadvantages and limitations

The imbalance of the diet is the main disadvantage of this method of losing weight. This is especially true of the second, more strict period of dieting. Therefore, for girls, the body drying diet is recommended to be used no more than 1 time in six months.

Opt out of this method slim figure stands in the presence of diseases associated with the digestive organs, heart and blood vessels, liver, kidneys, dystrophy, diabetes, as well as with high mental stress, pregnancy, lactation.

Important! Drying is unacceptable if there is not enough muscle mass. In this case, it is better to choose other ways to lose weight.

Drying the body - the diet is quite tough, requiring a certain psychological mood and physical training. Passion for such methods of losing weight is unsafe for health, as it can lead to severe intoxication of the body due to the accumulation of ketone bodies resulting from the breakdown of fats and other metabolic processes.

At the initial stage of the drying diet for women, due to the limited intake of carbohydrates, a low sugar content is observed in the blood, provoking bouts of weakness.

On last step diet, you may experience bad breath, dizziness attacks, in this case, you need to drink natural juice obtained from sweet fruits and berries to compensate for glucose deficiency.

Express drying option

To get the result within a week, with small deposits of subcutaneous fat in girls, it is recommended to use the express drying option. This method, being tougher, is nevertheless popular due to its short duration.

For girls, protein-rich foods also predominate in the diet menu when drying the body, and the main difference whose is the maximum rejection of carbohydrate foods and fruits and the minimum consumption of vegetables and cereals, starting from the first day.

Combining this 7-day meal plan with the daily intense training in the hall led by experienced trainer provide fast and tangible results.

Drying diet helps to get rid of more than 10 kg and get an attractive muscle relief. To maintain the elasticity of the skin and prevent its sagging, sagging and cellulite manifestations, during the period of weight loss, it is recommended diet food combine with fairly intense daily physical activity in the gym, massage, body wraps, taking multivitamins and a good night's rest.

From time to time they switch to a 5-6 week sports diet to reduce fat layer and with the help of exercises to give relief to inflated muscles. The result is determined by: menu, cooking technology and diet. The principle is built:

• on a smooth reduction of carbohydrates;
• introduction to the diet a large number protein and vegetables;
• weekly BJU correction;
• 5-6 meals a day.

Low-calorie food, when dried, leads to a deficiency of glucose, and forces the body to break down fats.

What foods can not be eaten

First of all from the menu completely exclude simple sugars, baked goods made from white flour. Under the ban when drying alcohol and other tonic drinks. You can drink coffee, tea and yeast-free drinks. On the menu do not include butter, mayonnaise, products from the permitted menu, prepared by frying. Meat and fish:

• baked in their own juice;
• boil;
• grilled;
• put out.

Eggs are boiled, omelets are steamed or microwaved.

Questionable foods to avoid

To the question: is it possible when drying soy sauce there is no clear answer. Although this is really a low-calorie product that emphasizes the taste of protein food, it is useful only if it contains only natural products that have gone through a fermentation cycle.

This also applies cola zero dry. There is nothing in the drink but asparkam, which is much more harmful Sahara. In addition, no one knows the real recipe for the drink. What is wrong with rosehip infusions or herbal teas that supply natural vitamins and strengthen immunity?

Honey when drying, replace a handful of dried fruits. Is it worth it if it contains simple sugars? It contains up to 80% glucose, fructose and sucrose. In light varieties, 380 kcal / 100 g, in dark varieties, 455. In addition, it contains antibiotics. Better to replace the sweet walnuts, cashews, almonds. Drying peanuts stimulates nitrogen production and delivery of nutrition to tissues.

List of protein products for relief

Athletes increase the protein rate to 2.5/1kg of weight. The share of animal protein is 70%. The rest of the organic matter the body receives from plant foods. List of products that you can eat 150-200 g per meal:

• red meat;
• eggs;
• mushrooms;
• turkey;
• white meat chicken.

Useful dried fish, seafood, including seaweed. Source of vegetable protein- nuts, seeds, sesame seeds, flax seeds, legumes. Only in women's the body of beans, peas, chickpeas, lentils are better absorbed and do not cause fermentation.

Is it possible to dry cheese and sour-milk products

A glass of dried milk with a fat content of 1.5 contains 6 g of protein, about the same number of carbohydrates, about 20 micro and macro elements. A warm drink will replace a snack and let you forget about hunger.

Those who have Problems with the breakdown of lactose, take in yogurt and kefir for drying.

For breakfast and snacks fat-free cottage cheese, hard tofu cheese are suitable. Fresh or frozen blueberries, raspberries, strawberries are added to dried cottage cheese with 1% fat. In the first week a slice of regular cheese is allowed, but it is better to replace it with unsalted cheese containing 1.7% fewer calories or a soy analogue. The share of milk fat in the daily diet is 2%.

What foods can you eat when drying the body for girls: a list of carbohydrates

In the first week, the daily norm of glucose does not exceed 200 g, at 2-4 seven days the volume is reduced to 50-70 g, at the last it is again increased by 2.5 times. However, these values ​​are approximate and the amount of intake of complex sugars in the body is determined by well-being. In any case, you can’t do without slow carbohydrates at breakfast.

• Dried brown rice and pasta made from rye flour, millet, quinoa, buckwheat are the main suppliers of slow carbohydrates.
• Muscle cells are supplied with energy by drying oatmeal porridge, avocados, carrots, dried fruits eaten for lunch or an hour before training.

What fruits can be dried for girls: allowed foods

Benefit green apples when dried is undeniable. But is it possible to dry watermelon, banana, if they have a high glycemic index (GI)? In the pulp of gourds, including melon, up to 92% water, 7.5% carbohydrates and only 0.6 protein. But along with apricots, mango watermelon contains a lot of provitamin A, which is necessary for myofibrils and immune system. There are only 40-50 kcal in 100 slices.

Although bananas when dried unwanted because are forbidden starchy foods, but there is no other source of muscle-relaxing magnesium. The fruit affects the synthesis of tryptophan, which improves mood, satisfies hunger for 2 hours. Useful fruits for drying:

• Grapefruit, citrus, pear.
• Sour berries - lingonberries, cranberries, currants.

What foods dry out the body

The first is fresh vegetables. For their absorption, the body loses more energy than is contained in the products themselves. So, if there are 14 kcal in a cucumber, 16 units of heat are needed to split it. The list of body drying products for women for every day includes garden products:

• all types of cabbage;
• celery;
• bell pepper;
• zucchini;
• green bean.

Useful for drying tomatoes, turnips, radishes, spinach, lettuce.

How to cook low calorie food

The way they are prepared matters. Vegetables on drying, they are mostly eaten raw. If you stew green beans, turnips and celery with vegetable oil or add a spoon to a salad, the energy value of the dish will immediately increase. In 1 tsp. (5 g) contains 45 kcal, in the dining room more than 180. However, natural vitamins and minerals are absorbed completely with fats, so 5 g of oil for salad dressing not prevent.

Beets, carrots are eaten only when dried fresh in complex salads. After cooking, their GI increases exactly 2 times. But what if not all permitted foods can be eaten without heat treatment? Stew in water or tomato sauce, pour garlic-lemon sauce with herbs or cook first courses from them. Soups for drying the body on lean meat broths - an additional source of protein and vitamins.

Girls admire muscular athletes with an accentuated relief. But everyone can become an object of women's views, how? The thing is that before each competition, bodybuilders go through a comprehensive program of diet and training - drying. It works to reduce fat mass to a minimum, as a result of which the muscles stand out and become more emphasized. Consider the main element that makes up the diet for drying the body - the menu for men.

Curious! It is much easier for men to highlight the relief of each muscle, since they have less adipose tissue. Yes, and metabolic processes proceed faster than the weaker sex. That is why the diet is noticeably different from.

The main principles of drying

Drying the body is the final stage in preparing athletes for the competition. Its goal is to emphasize already acquired muscles and get rid of subcutaneous fat. But even this stage is not complete without training and effort.

And so, the main components of drying the body:

1. Sports mode. Includes strength and cardio workouts to maintain muscle tone.
   When drying, special attention should be paid to the mode and quality of training - reduce the intensity, and in return increase their duration. Exercising too hard can lead to injury.
   The power load must also be optimal. The weight should be chosen so as to keep the muscles in good shape, but not burn them.
2. Nutrition. This area must undergo fundamental changes: the transition to fractional nutrition(5-6 times a day in small portions), the amount of protein in the menu increases, carbohydrates are reduced.
3. Daily regime. Too much stress on the muscles can lead to their loss. Therefore, it is necessary to adhere to a healthy daily routine, giving the muscles time to recover: sleep, rest, breaks between workouts.

Diet for drying the body for men

The main requirement for a diet is the preservation of muscle mass. It does an excellent job with this task.

But this does not mean that you should completely abandon carbohydrates. Protein breakdown provokes the intensive formation of ketone bodies, which increase acidity. Which leads to failure of the kidneys and liver. Complex carbohydrates interfere with this process.

Fats also play important role in the human body, especially the male, and it is not recommended to exclude them.

If in the usual mode an athlete needs 2 g of protein per 1 kg. body weight, then during drying, this amount increases to 2.5 g per 1 kg. body weight.

Carbohydrates from 2-7 g per 1 kg. body weight is reduced to a minimum - 2 g per 1 kg. body weight.

Fat should be consumed 0.5 g per 1 kg. body weight. Without them, internal organs will not be able to function effectively.

The correct diet during drying is developed in accordance with the following requirements:

• 70% of the diet consists of protein.
• 20% is allocated to complex carbohydrates: durum wheat pasta, bran bread, fruits, vegetables, cereals.
• Fats should be consumed at least 10% of the daily diet. Only unsaturated fats - vegetable oils, oils of legumes and nuts, marine fish.

Milk contains saturated fat, it should be replaced with cottage cheese or kefir.

• Daily calorie content is not higher than 2300 kcal. Those. one serving - 400 kcal.
• The amount of carbohydrates is reduced gradually to avoid a sharp drop in glucose levels.
• Avoid eating carbohydrates after dinner.
• Protein shakes are encouraged.
• Drink at least 2 liters of water a day 3 liters of water on training days!

Useful products for drying

A diet for drying the body for men should be balanced in terms of vitamin and mineral composition. This is important for the smooth functioning of the body and maintaining muscle tone. Therefore, it is necessary to include in the diet such healthy foods:

• lean meat: chicken, turkey, beef;
• fish: salmon, salmon, trout;
• eggs;
• kefir and cottage cheese;
• mushrooms;
• cereals;
• pasta from durum flour;
• legumes;
• radish, zucchini;
• fresh vegetables;
• vegetable oils;
• fruits;
• mineral water;
• green tea.

On a note! 250 g of rice contains 200 g complex carbohydrates. The same amount of buckwheat contains approximately 167 g of complex carbohydrates.

Important! During drying, you can not use products that retain fluid in the tissues: flour products, coffee, grapes, alcohol, salt, sugar.

Diet for drying the body: menu for men

Now let's look at an example of what should be the diet of the stronger sex during drying.

Sample menu for one day

• Breakfast: steamed omelet and boiled lean fish fillet.
• 2nd breakfast: protein shake or 200 g cottage cheese with fresh fruit slices.
• Dinner: any first course in poultry broth, 100 g of boiled porridge, boiled chicken fillet.
• afternoon tea: kefir, apple or orange, or banana, or grapefruit.
• Dinner: leaf lettuce or vegetable salad, steamed fish.
• 2nd dinner: sunflower seeds, Walnut, cottage cheese or kefir.

On a note! Eat more cottage cheese. It promotes the drawing of muscles.

Menu for the week

Monday

• Breakfast : oatmeal, cottage cheese, banana, orange.
• 2nd breakfast : whole boiled fillet, 100 g of rice, 50 g of fresh tomatoes.
• Dinner : poultry broth, 100 g veal, protein shake from 5 egg whites, millet porridge.
• afternoon tea : Greek salad with olive oil, 50 g rice porridge, whole boiled fillet.
• Dinner : boiled salmon fillet, vegetable saute.
• 2nd dinner : orange, protein shake with casein.

Tuesday

• Breakfast: protein shake of 6 proteins, 100 g cottage cheese, orange.
• 2nd breakfast : 150 g of boiled pollock, 100 g of buckwheat porridge, tea.
• Dinner: broccoli soup, turkey steam cutlets, vegetable saute.
• afternoon tea : grapefruit, 2 lemon wedges, 8 protein shakes.
• Dinner : dried fruits, 150 g boiled salmon fillet, Greek salad with green onions.
• 2nd dinner : fruit platter, walnut.

Wednesday

• Breakfast : 2 hard boiled eggs, 20 g cheese, tea.
• 2nd breakfast: cabbage salad, 150 g of boiled fillet, 100 g of rice porridge.
• Dinner : fish soup, baked potatoes with tomatoes.
• afternoon tea : protein shake of 8 egg whites, grapefruit, 100 g of cottage cheese.
• Dinner : 150 g boiled salmon, apple.
• 2nd dinner : casein shake.

Thursday

• Breakfast : scrambled eggs from 3 proteins and 1 yolk, orange, tea.
• 2nd breakfast : poultry quenelles (150 g), 100 g potatoes, tomato, grapefruit.
• Dinner : legume soup, vegetable sauté, 200 g boiled fillet.
• afternoon tea : 150 g asparagus, 200 g cottage cheese.
• Dinner : lettuce salad, turkey steam cutlets, a handful of pumpkin seeds.
• 2nd dinner: protein shake with casein, walnut.

Friday

• Breakfast : 3-egg omelette, whole grain bread, 20 g natural honey.
• 2nd breakfast : steam cutlets from poultry (150 g), 100 g of oatmeal, tomato, orange.
• Dinner : mushroom puree soup, buckwheat, poultry quenelles, carrot juice.
• afternoon tea : 100 g steamed fish cakes, Greek salad.
• Dinner : 6 egg protein shake, banana.
• 2nd dinner: 100 g cottage cheese, pumpkin seeds, walnuts.

Saturday

• Breakfast : millet porridge with low-fat milk, raisins, orange.
• 2nd breakfast : poultry quenelles (150 g), tomato, 50 g buckwheat porridge.
• Dinner : chicken noodle soup, cabbage rolls, 2 lemon wedges.
• afternoon tea : 200 g cottage cheese, boiled salmon fillet, walnut.
• Dinner : Greek salad, steamed turkey cutlets (150 g).
• 2nd dinner : 3 egg protein shake.

Sunday

• Breakfast : steamed fish cakes, vegetable saute, tea.
• 2nd breakfast : oatmeal, orange juice.
• Dinner : pickle, 100 g of porcini mushrooms, 2 boiled eggs, carrot juice.
• afternoon tea : walnut, grapefruit, Greek salad.
• Dinner : protein shake of 5 eggs, boiled breast, tomatoes, orange.
• 2nd dinner : 100 g cottage cheese, 2 egg scrambled eggs.

Drying results

Diet for drying the body allows you to lose up to 30 kg. weight, exclusively in the form of subcutaneous fat, for 2 months. It is recommended to adhere to such a diet and training for 1.5 to 2 months. During this time, you can significantly improve your relief and maintain muscle tone.

Curious! For athletes who constantly resort to cutting, 2 weeks is enough to burn most of the subcutaneous fat.

Weight loss occurs due to the reduction in the diet of carbohydrates and frequent meals. The body simply does not need to store calories "in reserve". And an increased amount of protein preserves muscle mass.

Important! The allowable weight loss per week is 700 g. If the weight drops more rapidly, you may be losing fluid or muscle mass. It is urgent to revise your diet, and make it more caloric by adding complex carbohydrates.

It is strictly forbidden to adhere to drying the body for more than 2 months. Otherwise, you risk harming your health.

If drying is slowing down, you can reduce the amount of sugars and fruits consumed.

Contraindications

Drying the body for men - great way transform your body, supplementing it with relief muscles. However, this diet is not for everyone.

It is contraindicated to sit on sports diet people:

• with kidney disease;
• with diseases of the stomach;
• with diseases of the pancreas;
• with bowel diseases;
• with liver diseases;
• suffering from diabetes;
• subject to individual restrictions.

Important! Before drying, be sure to consult your doctor.