To achieve an ideal physique with beautiful outlines of relief muscles, you need not only to choose the right system of regular physical exercises, but also to create a diet that helps reduce the level of subcutaneous fat mass, that is, drying the body.
Drying the body is aimed at burning excess fat by special diets and a set of exercises.
Drying the body allows you to quickly achieve the desired effect. However, when compiling a nutrition program, girls should not forget about maintaining women's health.
A diet for drying a body for girls should include in the daily menu the use of foods with an optimal ratio of proteins and carbohydrates.
When drying the body, you need to use the following products:
- rich in protein;
- containing carbohydrates that promote the breakdown of fat cells;
- low-calorie foods that simultaneously support the metabolic process in the body at a normal level.
How much protein per 1 kg of body for girls
Protein serves as a raw material for the generation of new body cells. During the drying period of the body, the daily protein requirement per 1 kg of weight for a girl is 1.5-2.5 g. In turn, 2/3 of the proteins obtained must be of animal origin, which are faster absorbed and more fully used by the body.
Protein products of animal origin (complete proteins) are well absorbed by the body and make it possible to maintain muscle mass during the drying period of the body. This increased protein intake during a period of declining energy content contributes to size retention. muscle mass and also, if necessary, serves as an alternative energy resource.
How many calories can you get per day
To dry out the subcutaneous fat layer, you need to create a calorie deficit. In order for the drying of the body to proceed without compromising health, it is necessary to create a calorie deficit for the body that will allow it to adapt to changes in physical activity and nutrition, as well as maintain muscle volume.
The critical level of caloric intake for girls who regularly play sports is in the range of 1450-1700 kcal.
On a diet for drying the body for girls on the menu, a sharp decrease in the calorie content of the foods consumed to a critical level is unacceptable, because instead of the desired result, this will lead to a loss of water in the body and a decrease in muscle mass.
How many carbs do you need per day
Despite the fact that carbohydrates are the main energy generator, the diet during the drying period of the body should include a decrease in the rate of their consumption.
The daily requirement for carbohydrates per 1 kg of a girl's weight should be within the following limits:
- on I and II seven day diets- 3-4 g;
- on III and IV seven days - 1.5 -2 g;
- from V week - 0.5-1 g.
The need for a daily amount of carbohydrates, gradually decreasing, will reach 40-60 g for girls.
Allowed Body Drying Products for Women
In order for the drying of the subcutaneous fat layer to successfully achieve the desired result, the basis of the diet during this period is food that contains more proteins and carbohydrates.
During the day, the following protein-rich foods can be included without restriction in any meal:
- egg white - fresh or boiled;
- cottage cheese with a fat content of not more than 5%;
- chicken or turkey meat (preferably the breast part) boiled or steamed;
- beef, veal, boiled or in the form of steam cutlets;
- steamed fish fillet of white varieties (pollock, cod, tilapia);
- squid fillet;
- fermented milk products (kefir and yogurt 1%).
To regulate the metabolic process, girls during a diet when drying the body should adhere to the use of products containing complex carbohydrates.
These products include the following:
- oatmeal, buckwheat or rice boiled in water;
- pasta from high quality wheat flour;
- legumes (peas, lentils, beans) cooked in the form of soups or second courses;
- vegetables (tomatoes, cucumbers, peppers, zucchini, pumpkin, turnips, carrots, cabbage, beets, celery), fresh, stewed, boiled or steamed;
- fresh greens.
The diet for drying the body for girls on the menu should include vegetable oil (olive, linseed) in small amounts - exclusively as a dressing for salads, as well as tonic drinks (ginger tea or green).
Be sure to drink water without gas or boiled - in a daily volume of at least 2 liters.
Prohibited products for drying the body
- sweets (sweets, lollipops, chocolate);
- pastries (cakes, cookies, pies, donuts, rolls);
- sweet drinks.
During the drying period of the body, it is forbidden to eat foods containing fast carbohydrates. Instead, in order to make up for the glucose deficiency, it is sometimes allowed to consume honey, dried fruits, berries, yellow and green fruits from the citrus category.
Under a strict ban are sausages, fatty meat, any canned food and semi-finished products.
It is necessary to refuse dressing salads with mayonnaise and sauces, as well as from salt and any kind of sugar.
Diet for drying the body for girls
In the diet for drying the body for girls, the menu and meal plan must be organized according to the following 5 principles:
- Entry into the diet and exit from it should be smooth.
- The number of meals per day - at least 4 times in small portions.
- About 65% of the daily volume of food should be consumed in the first two meals, preferably in the morning.
- The evening meal should contain only foods rich in protein.
- Between eating and training should be a 2-hour gap before and after.
The complex of food by day should be varied. In combination with loads in a sports club or physical exercises at home be sure to record the calories of consumed dishes every day and control weight.
Menu for the week by day
The daily menu should include a certain number of products, taking into account their energy value.
During the body drying diet, the recommended weekly menu for girls is as follows.
Monday
Breakfast: buckwheat boiled in water, 2 chicken egg whites, green tea with chamomile.
Second meal: vegetable soup; boiled chicken meat.
Third meal: grated apple seasoned with yogurt.
Dinner: stewed cauliflower, steamed pollock.
Tuesday
Breakfast: cottage cheese, dried fruits, green tea with jasmine.
Second meal: cucumber salad with greens and olive oil, vegetable puree soup with beef.
Third meal: omelet, kefir.
Dinner: salad of squid fillet, cucumbers and peppers.
Wednesday
Breakfast: bran bread, dried fruits, tea with lemon.
Second meal: cod soup; mix of green peas, asparagus, broccoli and Brussels sprouts.
Third meal: strawberry yogurt.
Dinner: rice, steamed pollock.
Thursday
Breakfast: oatmeal boiled in water, 2 chicken egg whites, ginger tea.
Second meal: vegetable soup in meat broth; boiled turkey fillet.
Third meal: apple slices seasoned with yogurt.
Dinner: salad of fresh vegetables with herbs, dressed with olive oil.
Friday
Breakfast: cottage cheese, dried fruits, green tea with chamomile.
Second meal: vegetable soup puree with veal; mix of vegetables.
Third meal: pumpkin porridge.
Dinner: boiled beans, steamed pollock fillet.
Saturday
Breakfast: buckwheat boiled in water, 2 chicken egg whites, ginger tea.
Second meal: vegetable soup; chicken fillet.
Third meal: yogurt with grated apple.
Dinner: boiled beans, vegetable salad.
Sunday
Breakfast: scrambled eggs, dried fruits, green tea with lemon.
Second meal: pasta with beef.
Third meal: kefir, dried fruits.
Dinner: boiled Brussels sprouts, steamed pollock fillet.
Menu for the month
If you feel normal, then, starting from the third week, the consumption of carbohydrate-containing foods (vegetables, pasta, cereals) should be reduced by about 2 times, partially replacing foods that are rich in protein.
The diet for drying the body for girls should include a number of food products containing animal and vegetable proteins in the ratio of 2/3 - complete proteins and 1/3 - defective proteins. They contribute to the preservation of muscle mass while burning subcutaneous fat. The diet becomes more strict. The last meal should be lighter and consist of cottage cheese combined with kefir or yogurt. Starting from the fourth week, fruits are excluded from the diet.
A phased decrease in 2 times the daily requirement for carbohydrates reaches their minimum at the 5th week. Of the sources of carbohydrates, it is allowed to use only cereals cooked on water from oatmeal, buckwheat or lentils.
It is necessary to introduce foods into the diet in the following order:
- from the 6th week - fruits and dried fruits;
- from the 7th week - vegetables, pasta, cereals.
A sharp return to the usual diet will cause a rapid increase in kilograms lost during the drying period.
Vegetarian diet for drying the body by day for a week
The peculiarity of the nutrition of the body for vegetarians during the drying of the body is that, unlike meat-eaters, they do not consume animal protein, but exclusively of plant origin.
To get the required amount of protein, vegetarians can eat legumes and other products containing vegetable protein, but it should be borne in mind that it is less absorbed by the body than animal protein. Monday
Breakfast: buckwheat boiled in water, green tea with chamomile.
Second meal: pea puree, mushrooms.
Third meal: pumpkin prison, nuts.
Dinner: stewed vegetable stew.
Tuesday
Breakfast: oatmeal boiled in water, green tea with jasmine.
Second meal: boiled beans, fresh vegetable salad with herbs and olive oil.
Third meal: apple, nuts.
Dinner: boiled lentils.
Wednesday
Breakfast: bran bread, tea with lemon.
Second meal: buckwheat, mix of fresh vegetables with herbs.
Third meal: grapefruit, nuts.
Dinner: cottage cheese mix with honey.
Thursday
Breakfast: oatmeal boiled in water, ginger tea.
Second meal: brown rice; cucumber salad with olive oil.
Third meal: apple, nuts.
Dinner: yogurt.
Friday
Breakfast: spelled porridge, green tea with chamomile.
Second meal: pea puree, mix of fresh vegetables with herbs.
Third meal: pumpkin porridge, nuts.
Dinner: vegetable mix of asparagus, broccoli and Brussels sprouts.
Saturday
Breakfast: corn porridge on the water, tea with ginger.
Second meal: brown rice; mushrooms.
Third meal: apple, nuts.
Dinner: boiled beans, vegetable salad.
Sunday
Breakfast: millet groats boiled in water, green tea with lemon.
Second meal: stewed beans, a mix of fresh vegetables with herbs.
Third meal: grapefruit, nuts.
Dinner: boiled lentils.
Sports nutrition for drying the body
Requires intake in addition to diet and exercise at the gym or at home special additives , developed directly for burning subcutaneous fat mass.
These supplements help to replenish the amount of vitamins missing the body during the diet, maintain muscle mass and support the functioning of metabolic processes.
Additives sports nutrition help maintain the health of the body during the drying period of the body. - Whey Protein - serves as a source of protein and amino acids required for adding muscle mass. It has a high absorption rate, which contributes to rapid burning calories and body fat. Helps to quickly restore strength after exhausting workouts. According to the advice of nutritionists, the recommended amount per day, based on the intake rate per 1 kg of weight, is divided into 3-5 doses.
- Creatine- helps to restore energy reserves, build muscle mass by stimulating the process of producing growth hormone.
- Glutamine- is an effective fat burner. Strengthens immune system an athlete experiencing stress from a combination of enhanced training with a strict diet. Helps to reduce the feeling of fatigue during training and quickly restore strength after it.
- Multivitamins- replenish the vital nutrients that the body lacks during the cutting diet, maintain good health and physical activity. They are recommended to be taken during or after the first meal.
- BCAA- a complex of amino acids, reduces the risk of destruction and promotes recovery muscle fibers during intense training, increases the endurance of the body and accelerates the growth of muscle mass.
Taking these supplements helps efficient combustion subcutaneous fat and is harmless.
However specific supplements should only be used strictly in accordance with the recommendations of the instructor taking into account in a complex the state of the girl's body, her physical form, sports regimen and diet.
Recipes for drying the body
For girls who strive to achieve the desired effect when drying the body, the set of dishes in the diet menu should be varied with various cocktails and easily digestible cold appetizers based on vegetables.
Salads for drying the body
Vegetable salads are very useful for regulating digestive processes. In addition, in combination with meat ingredients, they are additional sources of protein.
Recipe number 1: Chinese cabbage salad with chicken
Tear Chinese cabbage leaves by hand. Boiled chicken egg cut into small cubes. Boiled chicken breast cut into slices. Mix the ingredients and add finely chopped greens (leek, dill, parsley, celery). The resulting mass is thoroughly mixed and seasoned with olive oil.
Recipe number 2: white cabbage salad with turkey meat fillet
Shred white cabbage. Cut the boiled turkey fillet into thin slices. Add crushed walnut. Add finely chopped greens (spinach, dill, cilantro). Mix the resulting mass thoroughly and season with yogurt.
Recipe number 3: squid salad with avocado
Squid fillet cut into thin bars. Peel fresh cucumber and cut into thin slices. Peel the avocado and cut into cubes. Mix the ingredients and season with olive oil.
Cocktails on a diet when drying the body
Diet shakes consumed during drying should contain a minimum of carbohydrates and a maximum of protein. They should be consumed immediately after production. To prepare a diet shake, you will need a blender or other chopper.
Recipe #1: Kiwi walnut smoothie
Place 250 g of kefir, 2 pre-peeled kiwis, protein of 2 boiled eggs, 100 g of cottage cheese (not curd mass), 100 g of boiled water, 1 tbsp. a spoonful of chopped walnuts. Mix the contents thoroughly.
Recipe number 2: berry cocktail
Place 200 g of kefir, ½ cup of pre-washed blackcurrant, ½ cup of raspberries, 2 boiled egg whites, 150 g of cottage cheese (not curd mass), 150 g of boiled water in a blender. Mix all ingredients thoroughly.
Recipe #3: Honey Oatmeal Cocktail
Place 250 g of kefir, 3 tbsp. spoons of honey, 4 tbsp. spoons of boiled oatmeal, 100 g of low-fat cottage cheese, 200 g of boiled water. Mix the contents thoroughly.
In fitness, "drying the body" is not only the process of improving the body, but also the adjustment of self-discipline, self-control and lifestyle in general.
Strict adherence to the diet menu when drying the body for girls in combination with physical activity, forcing the body to spend as much energy as possible, leads to the achievement of the desired result in just 6-8 weeks.
Useful videos about exercises and diet for drying the body for girls
What is body drying, how does it differ from the usual diet, the recommendations of a professional athlete:
Diet for drying the body for girls and complex effective exercises:
The only way to lose weight without surgery is to lose more calories than you gain. It's not enough to go to Gym: in order to have a result, you still need to give up a sweet bun. In this article, I will analyze the diet for drying the body, the menu for women.
Drying the body is a special case of losing weight. By it, we mean the maximum reduction in body fat with minimal loss of muscle mass. It helps the muscles to “look out” from under the fat, outlining a beautiful relief body.
Drying diets are also different from regular weight loss diets. They include nutritional supplements, exclude carbohydrates and involve many, many vigorous workouts. Yes, just go on a diet and wait for the result is useless and even harmful to the figure.
Benefit and harm to the body
The benefits of drying are obvious - a figure like a fitness model in just 3 months. The harm is also obvious - a huge stress for the whole organism, which entails problems with everything from the skin to the menstrual cycle (sorry, I say it like it is).
Let's start with the benefits. There is an opinion that drying helps rid the body of toxins. It is a myth. The toxin isn't even specific chemical. They can be anything in excess:
Too many oranges? Toxin. Too much cabbage? Toxin. Water? Well, you get the point. Neither sweating nor muscle activity, no diet for drying. Defecation is responsible for it.
ABOUT potential harm for health, there is much more to say:
- Fatigue and exhaustion. You will have to combine a grueling diet with even more grueling workouts. During drying, most guys feel definitely not in good shape.
- Sharp weight gain. At wrong diet your body will convulsively gain weight right after the course. He will do this with the expectation that fasting will be repeated in the future.
- Problems with the kidneys and bladder. An increased amount of protein in the diet increases the load on these organs. In the worst case, the case ends with edema.
- Reducing the absorption of vitamins K, A, E and D. Subcutaneous fatty tissue is partially involved in their absorption. Guess what will happen if she suddenly disappears?
- Problematic skin and nails. Problems arise due to poor absorption of vitamins.
- Menstrual disorders. Sudden dietary changes can lead to secondary amenorrhea.
Knowing this, I dissuade girls from drying, but still silently admire their result and endurance. I know that you are not interested in any persuasion, so I will tell you how to nullify the negative consequences of this gastronomic nightmare.
Contraindications
Before the diet, be sure to undergo a medical examination. In some cases, it is impossible to “dry” categorically:
- Any kind of disease gastrointestinal tract(and some time after them).
- Pregnancy and lactation.
- Increased arterial pressure and illness of cardio-vascular system(during training there will be just crazy cardio loads).
- Diseases of the kidneys, liver and pancreas.
- Diabetes.
If in the case of some exercises or diets you can “close your eyes” to mild contraindications, then in this case it is impossible. It is impossible from the word "in general".
What rules must be followed?
Now you know what awaits you approximately in the drying process. If you have already been to the doctor and have not identified any contraindications, you can begin to describe the diet.
How long will it last?
You can’t just take it and start drying. The process never starts abruptly. Drying itself is divided into 4 periods:
- Carbohydrate loading. Within 3 weeks, you need to gradually increase the amount of protein and reduce the amount of carbohydrates in the diet. If you "fell off" and ate a piece of cake, the countdown starts again.
- Low carb diet. We sit on it no more than 4 weeks.
- No carbohydrate diet. Minimize your carbohydrate intake. The duration depends on how you feel, but no more than 1 week.
- Draining. We continue to do without coals and drink distillate. The duration is similar to the previous paragraph.
- Carbohydrate loading. We are slowly restoring power back. Exactly the same as you did in the first paragraph, only in reverse.
For beginners, the whole process takes a little less than three months. The lion's share of this period is carbohydrate unloading and loading. PROs “hold” the low-carb and no-carb period longer.
What can you eat?
High-protein, low-carb foods: Egg whites, zero-fat dairy products, green tea with ginger and lemon, whole grain breads and cereals, seeds, nuts, and legumes.
From meat and fish, lean parts of chicken and white fish are acceptable. Give preference to what is best absorbed.
Note! All food is consumed stewed, boiled or raw. You can't fry or bake.
What foods should be excluded?
Completely eliminate the so-called. fast (simple) carbohydrates. They are found in sweets: table sugar, confectionery, jam, chocolate, sweet drinks and fruits, honey and marmalade. Animal fat should also be excluded. You won't see pork for a long time. Chicken is possible, but not the wings, but the breast (boiled).
Complex carbohydrates can simply be limited. They are found in bread, rice, potatoes, pasta and vegetables.
Sample menu for drying the body for every day
It is advisable to eat balanced small portions throughout the day. The main meal is breakfast. Dinner should be much less dense.
- Breakfast: Oatmeal, raw egg whites, a glass of skim milk, buckwheat, boiled eggs, cucumbers, tomatoes.
- Lunch: boiled chicken, cucumber salad, pepper and parsley salad, a little boiled beef, a piece of fish, a portion of fish soup without potatoes, bell pepper salad, stewed squids.
- Dinner: fish stew with cabbage, skim cheese or kefir, cabbage salad, steamed fish, buckwheat with boiled bacon, buckwheat on the water, you can have a little dried apricots.
Note! In the first week of cutting, your body will strongly resist the absence of carbohydrates in food. To feel a little less "vegetable", you can eat an apple or half a grapefruit.
During the period of complete rejection of carbohydrates, dinner should include only boiled lean meat, low-fat cottage cheese or kefir. Cereals are excluded in favor of protein foods.
Sports nutrition during drying
During drying, not only body fat. The body also takes energy from muscle proteins. We don't need to lose muscle mass, right? Sports supplements will help us with this.
Amino acids taken before a workout will help cells get energy and become a kind of shield for our muscles. The list of necessary supplements includes: valine, leucine and isoleucine.
Note! The immune system is also weakened. A person does not really eat, but spends all the time on a treadmill or in aerobics. To prevent diseases, take vitamin complexes.
Fat burners will help make drying even more effective. They speed up metabolism and protect muscles in the same way as amino acids. The composition usually includes the amino acids L-creatine, green tea, inositol, choline, etc.
Body Drying Workouts
Above, I have already said that you will have to train at an accelerated pace. Basically it will be aerobics and fitness. On the other hand, if you forget about muscle training, they will begin to “melt” along with fat during drying.
How to build a training program? Take advantage of this:
| Monday |
|
|
Leg press, weighted squats, bench press, lower pulldowns, barbell curls, calf raises. |
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| Wednesday | Rest and morning cardio |
| Thursday | Leg press, weighted squat, bench press, deadlift upper block, barbell curls, calf raises, bench press on the Smith machine, pull-ups, dilution of arms with dumbbells. |
| Rest and morning cardio | |
| Saturday |
Weighted squats, bench press, lower pulldowns, barbell curls, calf raises, french press, leg press, breeding dumbbells on incline bench, pull-ups, seated dumbbell press, deadlift. |
| Sunday | Rest and morning cardio |
Do 3 sets and 15 reps of each exercise. Do them non-stop in a circle. Rest for a couple of minutes between rounds.
Note! It is not necessary to perform these exercises exactly. So, for example, many girls never use a barbell in their workouts. If you have already created a program for yourself that pumps muscles in a complex way and are used to it, use it.
You can also train at home: just replace the machine with an exercise that engages the desired muscles.
Drying the body is a series special techniques, the purpose of which is to burn subcutaneous fat without harm to the body and muscles. But do not forget that beauty requires sacrifice, and this case is no exception. During the application of this technique, a lot of effort and willpower will be required so as not to abandon what has been started. But if you still decide to start, then you need to properly prepare and study the description of the technique and its features.
The principle of operation of the technique
When eating food, a person receives useful substances that are necessary for the normal functioning of the body. These substances are carbohydrates. At first glance, there is nothing wrong with them, but sometimes it happens that carbohydrates come in excess. Then the human body is not able to use all the carbohydrates received, which in this case are deposited in muscle tissue. Further, when overeating, they tend to turn into fat, which no girl has ever dreamed of. But when eating healthy, low-calorie foods and special exercises you can reduce the received portion of carbohydrates to a normal state, after which the body itself will begin to apply for its reserves. It is necessary to continue the technique until the day the fat disappears from problem areas. The average period for obtaining results is about 4 weeks.
Diet for drying
At the heart of this diet, as well as at the heart of any other, is the principle - to spend more than receive. Second main principle is to support high speed metabolism.
So you need to remember: if you reduce food intake to a minimum or refuse food altogether, you will slow down your metabolism very much and achieve nothing at all. The body, having sounded the alarm due to a hunger strike, will begin to store all the nutrients received "in reserve" and stop consuming subcutaneous fat. As a result, for the second or third week strict diet you will generally stop losing weight, plus you will earn lethargy and dizziness, by no means from success.
So the ground rules proper drying bodies for girls are:
- calorie deficit
- high metabolic rate.
The first point is, of course, doable. But how to achieve the second? Very simple - using the principles fractional nutrition. Divide your breakfast, lunch and dinner into several small meals and eat many times a day.
At the first stage of drying, it is worth abandoning carbohydrates altogether. In the subsequent stages, carbohydrates and fats should be consumed only in the morning. The basis of the drying diet is easily digestible protein.
Don't forget to exercise too - workouts with big weights also help maintain a high metabolic rate. And get ready for some hardships, especially at the end of the drying period, when you have to give up even vegetables.
Drying the body for girls: nutrition
FATS
Fats are divided into 2 types - saturated and unsaturated
Saturated These are "bad" fats. They are included in:
- high-fat dairy products: in milk, eggs (yolks), cheeses, mayonnaise, butter;
- meat: pork (the most harmful is lard), lamb, any poultry skin;
- cocoa butter. Therefore, the most delicious milk chocolate is at the same time the most dangerous.
Unsaturated- This " good fats". They are in the composition:
- sea fish- there is a lot of both protein and healthy Omega-3 fats, which help to quickly get rid of fat reserves. But remember: you should not buy canned fish - there is too much salt.
Orekhov. Choose a hazelnut walnuts, Pine nuts. Ignore salted nuts.
CARBOHYDRATES
Carbohydrates can be of two types - simple and complex, or fast and slow.
Complex carbohydrates very important and should be emphasized. Complex: cereals, rice, buckwheat, durum wheat pasta.
simple carbohydrates- these are sweets and fruits, They contain sugars, maltose, fructose. You have to be very careful with them. You should not completely exclude them from the menu - you just need to use them in the morning or immediately after training, even if it is evening.
PROTEINS
They are of animal origin (meat - poultry, fish, beef) and vegetable origin (beans, beans, peas). Men have a harder time digesting vegetable protein, while women have it easier due to the female hormone estrogen.
Unfortunately, on drying you will have to abandon even such obviously useful products like fruits. Reduce vegetable oil to 1-2 tablespoons per day, reduce salt intake.
Body Drying Products
You need to eat 4-6 times a day in small portions. This speeds up the metabolism for subsequent fat burning. The fact is that when a person eats twice, or even once a day, the body perceives this as a limited food and stores carbohydrates and fats in reserve. As a result, subcutaneous fat accumulates.
If sometimes you don't have the opportunity to eat every three hours, bring protein shakes or BCAA capsules.
Grocery list
1. Meat. But by no means fatty, boiled chicken breasts are ideal - this is pure protein.
2. Seafood. You can fry fish (only without oil), eat seaweed.
3. Dairy products and eggs. Choose low-fat dairy products: in cottage cheese, the fat content should not exceed 5%, choose 1% kefir.
4. Slowly digestible carbohydrates. Eat bread and cereals for breakfast (but not fast food!).
5. Fruits. You can consume in small quantities, for example, 1 apple per day. Grapefruits, lemons are allowed, but bananas are by no means allowed!
6. Vegetables. The exception is potatoes. Green vegetables can be consumed in unlimited quantities.
It doesn't cost anything to eat 2 hours before and 1.5 hours after training, as your recovery and energy will come from the fat layer under your skin. You need to drink at least 3 liters of water a day. In order not to "drain" the muscles, monitor the level of protein. Eat 6 times a day in small portions, after 6-7 pm do not eat cereals and cereals. Best Products: lean meat, buckwheat, rice, oatmeal, low-fat kefir, milk and cottage cheese, fish, vegetables, fruits, legumes.
Body Drying Rules
- Controlling the caloric content of the diet.
- Gradual reduction in the amount of carbohydrates in the diet.
- Until six in the evening, you need to eat 70% of your daily calorie intake ().
- The last meal should take place 3 hours before going to bed.
- Eat 5-6 small meals a day.
- It is optimal during drying to carry out 4 cardio workouts per week lasting 30-45 minutes and two power training hour duration. Stick to the following scheme: 20 repetitions per approach, rest between sets - 30 seconds, rest between exercises - up to 5 minutes. It is best to focus on basic exercises and full body workouts.
- Eat an hour and a half before training and an hour and a half after it.
- Don't forget to drink water during your workout.
- Harmless consumption of fat - up to 1 kg per week.
- Weigh yourself every three days in the morning.
Remember that drying the body for girls is a method that is unsafe for the body. A carbohydrate-free diet can cause serious health problems and should not be followed permanently. Our body is used to getting energy easily and quickly - from glucose, that is, from carbohydrates. This means that the rejection of carbohydrates causes the body to use up old stores of fat. After passing through the drying phase, you can stick to your usual diet, giving up only fatty and sweet things that disfigure the figure in the shortest possible time.
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 a lot of fiber, low in carbohydrates: cabbage, cucumbers, various 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 exercise, 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.
"Diet Drying" is a popular nutrition system, and it has long been known, it enjoys maximum popularity among athletes. This diet is aimed at getting rid of body fat and normalizing weight, and most importantly - as quickly as possible. The purpose of cutting the body is to get rid of the fat cells in the body as much as possible, but at the same time fully preserve the muscle mass. At its core, it is a low-fat diet, often referred to as ketone.
Reducing maximum amount carbohydrates in the diet (up to critical), which, as you know, are the main "fuel" for the life of all organs and systems, the body is forced to switch to the vigorous extraction of fat reserves and their processing into energy.
The peculiarity of the diet is that you not only lose weight, but also reduce the amount in the body while maintaining muscle.
Thus, this system is very famous among male bodybuilders who are interested in lean muscle as well as maximum fat destruction. Modern girls with the help of a diet for drying the body also strive to acquire a sophisticated, attractive and toned figure.
Roughly speaking, drying the body is carbohydrate starvation, more precisely, the gradual elimination of carbohydrates from the diet. Since an excess of carbohydrates, when consumed in large quantities, entails the formation of body fat, the refusal of such a diet helps to break down existing fats in order to provide the energy needed for the body. So let's find out the basic principles the best diet for drying the body:
- in the process of active drying of the body, it is important to play sports (especially aerobic sports);
- can be eaten in fractions large quantities, at certain times of the day up to four to five times;
- drink more water / green or ginger tea without sugar (two to three liters per day);
- do not eat two hours before training and two hours after;
- do not skip breakfast;
- dinner is very light;
- all food is cooked exclusively in boiled, stewed or steamed form;
- do not allow a sharp decrease in glucose levels so as not to provoke the occurrence of severe and complex complications;
- the duration of the program is 6 weeks, and by the end of the diet, carbohydrate intake should be minimal.
Do you want a sculpted body? You will have to give up fruits and, and all protein foods should be consumed only in a low-fat form. In addition, prohibited foods include fast food, pastry and baked goods, smoked meat, canned food, spicy foods, soda, and alcohol.
The first thing to do is to eliminate the consumption of sweets and foods. fast food: cookies, cakes, sandwiches and chocolates. These are the sources of fast carbohydrates that do the most harm to our figure. Then, after a couple of days, you need to give up flour products: pasta. By the beginning of drying, cereals should remain in the diet from all carbohydrates, and sometimes there is one small piece of whole grain, rye or black bread (stale or dried).
During this month, while you are on a diet, carbohydrate intake should not exceed one hundred grams per day - in the form of cereals, legumes. There are fruits separately, but strictly in limited quantities. strictly prohibited.
The basis of the diet for drying the body is protein food: egg white, chicken breast, boiled, cottage cheese, white fish. Morning is the time for oatmeal, buckwheat, rye paste, cucumbers, cabbage, herbs, tomatoes, bell peppers. The total amount of allowed carbohydrates is no more than two grams per kilogram of body weight per day during the first 2 weeks of the diet. Later, they decrease to one gram per kilogram of body weight per day.
It is important to season the food with small amounts of cold-pressed vegetable oil. At first, you can eat a small piece of whole bread a day until the body gets used to coping and getting a feeling of satiety without it.
If it is very difficult without carbohydrates, snacks in the form of 1 or half per day are allowed during the first week of drying.
Sample menu for the day
Since each person still has his own preferences, the example of the menu below can be considered an example. This is an example of how to combine products while on diet food. Individual combinations of approved products, you can come up with yourself, this will help to achieve the desired effect with a diet for cutting the body. Approximate menu for three days with active drying of the body:
| days | Monday | Tuesday | Wednesday |
|---|---|---|---|
| Breakfast | Cup (without), two egg whites, on | Omelet with (steamed), tea | Two egg white omelet, one medium-sized fresh cucumber, sugar-free tea |
| Dinner | Boiled chicken breast (one hundred and fifty grams), salad with | Stewed with herbs and chicken breast (two hundred grams) | Mushroom soup without (two hundred grams), boiled breast (one hundred grams), greens |
| afternoon tea | One hundred grams boiled in water | One hundred and fifty grams of fat-free with a glass of one percent | Fresh cucumber salad and olive oil (can be replaced) - two hundred and fifty grams |
| Dinner | Stewed or boiled fish of low-fat varieties, stewed cabbage without adding | Two hundred grams of buckwheat boiled in water with one hundred grams of boiled diet | Steamed lean fish, coleslaw dressed with freshly squeezed lemon juice |
Important: if there are diseases of the liver and kidneys, disorders of the heart and gastrointestinal tract, or there is a lack of muscle mass, this type of weight loss is strictly prohibited.
Please note that this menu is approximate. Compiling yourself proper diet, do not forget that it should be mostly protein. It is strictly forbidden to fry food, but it can be steamed, boiled, stewed in a slow cooker, baked in the oven. You can not add fatty sauces to the diet, which make the dish very high in calories. Pepper can also be added to dishes, but in minimal dosages so as not to disperse the appetite.
Do not forget about water: it should be consumed regularly and in large quantities, especially during training, two to three liters per day is the ideal amount of water. Water not only improves metabolic processes, but also helps the body remove toxins, waste products and the results of the breakdown of fat cells from the body.
Fruits, dried fruits or nuts can also be used as snacks. But, these products should be consumed strictly in a limited form, without fanaticism, since the products, in fact, are very high-calorie. You can also add low-fat dairy products to the diet, they have a positive effect on the condition of the intestines and digestive tract.
The presented menu differs from the menu of athletes-bodybuilders, since in the process of their diet the body is subjected to major stresses, which can even be dangerous for an ordinary human body. This diet for drying the body is quite enough to emphasize relief in a month.
Physical activity when drying the body
Exercise when drying the press, muscles and body play a decisive role, because they help keep the muscles in good shape, the skin does not sag and the process of losing weight is significantly accelerated. The most useful aerobic exercises (running, cycling, aerobics, dancing), especially running, not fast, but not slow, aimed at endurance training.
Sport is important point. Efficiency from sports loads it will be possible to observe if one lesson lasts at least forty minutes of active loads interspersed with cardio. The main thing to remember is that training should be carried out at a time when the amount of carbohydrates in the body will be at a minimum, otherwise it will not be possible to achieve positive effect. Therefore, it is advisable to exercise either after work in the gym, or early in the morning, before breakfast, when the body has not yet made carbohydrate reserves. Before training, it is recommended to eat an apple, one or half a grapefruit.
Regarding various chemical fat burners for athletes, doctors warn that their use is very dangerous and can lead to an excessive acceleration of metabolism and increase the risk of developing ketoacidosis. For this reason, try to avoid any "chemistry, since it is safer and more profitable to spend a month and a half on weight loss than after chemical rapid weight loss, spend many years restoring lost health.
