Among girls, a nutrition program is becoming increasingly popular, aimed at eliminating body fat and toning muscle mass. Properly selected products during the drying of the body contribute to the breakdown of fats in the body of women while maintaining muscle mass. In order to get the maximum result, you must adhere to the basic principles that are provided for by this nutrition program, and follow the menu that allows you to achieve drying of the body.
Drying the body for girls at home
What is body drying
Drying the body for women is a specific nutrition program, the menu of which provides for a reduction in daily calorie content.
Considering the fact that body fat are formed in the body of women due to excessive consumption of carbohydrates, then it is precisely from them that you need to refuse to get the result - getting rid of fat and preserving muscles.
In addition to following the menu, while drying the body, the fair sex must observe the following principles:
- Drying the body for girls should be supported not only by observing the menu, but also by the presence of physical activity, in particular, aerobic.
- Not a small role during the drying of the body is played by the diet. You need to eat at the same time, in small portions. This regimen for women provides for at least 4 meals per day. In this case, it is necessary to count the calorie content of the foods eaten.
- During the diet, you need to drink up to 2.5 liters of purified water throughout the day. This volume does not include other drinks.
During drying, you need to drink up to 2.5 liters of purified water throughout the day
- The diet during the diet provides for a ban on eating before and after physical exertion for 1.5 - 2 hours.
- In order for the body of girls not to be in a stressful situation, for the first time after switching to this nutrition system, you can eat foods that contain not a large number of carbohydrates.
- The main meal of the day is breakfast, so you should never ignore it. As well as dinner, which should not consist of products that are heavy for the body of girls. It is necessary to make every effort to ensure that most of the food enters the body in the morning.
- It is necessary to adhere to the menu for 1.5 months. During this time, carbohydrate intake should be reduced gradually. By the end of the last week of the diet, their use should be minimal or reduced to zero.
- For cooking, it is necessary to refuse frying. Instead, give preference to boiled or steamed food.
Nutrition for drying the body for girls is based on these principles, therefore, to obtain the expected result, they cannot be ignored.
Steam or oven cook food
Restrictions
The menu during the drying of the body provides for the rejection of food, which is a source of carbohydrates, as well as products containing animal fats. Products that contain excess salt, spices, sugar are also not included in the diet. The same goes for carbonated, sugary and alcoholic drinks.
It is necessary to replace all prohibited foods with proteins, while giving preference to those with a minimum fat content. The menu for girls during this period should consist of dishes based on egg white, chicken breast, squid, fish and cottage cheese. Permitted foods include cereals, for example, buckwheat or oatmeal, as well as hard pasta, some vegetables, in particular tomatoes, cucumbers, white cabbage, peppers and greens.
The menu for girls should include the use of a certain amount of carbohydrates. For this, a calculation is provided, according to which for 14 days the daily diet should consist of 2 grams of carbohydrates per kilogram of the girl's body. Further, the consumption of carbohydrate foods will be halved. The diet for drying the body for girls at the first time of the transition to such a diet must necessarily consist of a small amount of vegetable oil and tonic drinks, in the form of green or ginger tea.
Menu
For girls who want to tidy up the body, get rid of excess fat and maintain muscle mass, there are several menu options. The sample menu consists of 4 meals per day - breakfast, lunch, afternoon tea, dinner. Meals are taken every 3-3.5 hours. The menu for the week looks like this:
- Oatmeal porridge cooked in water, egg whites, green tea without sugar / Chicken fillet baked with herbs, salad with fresh cucumbers and herbs / Buckwheat cooked in water / Ragout with white cabbage and bell peppers, steamed or baked lean fish.
- Protein steam omelette, low-fat milk / A piece of beef cooked in the oven with herbs, bell peppers / Stewed asparagus, fish fillet baked in the oven / Cottage cheese with kefir, in which the fat content is minimal or absent at all.
- Buckwheat porridge cooked in water without oil, egg whites / Fish soup with a small piece of fish, without potatoes, salad based on tomatoes and cucumbers / Cottage cheese mass with dried apricots / Fish, baked or steamed, cabbage in any form.
Buckwheat porridge cooked on water during drying
- Oatmeal porridge cooked on water, green tea with a slice of lemon / Baked squid carcass in a sauce with sour cream and greens, bell pepper / Vegetable soup without potatoes / Cottage cheese and kefir, not containing fat.
- Steam protein omelette with fresh cucumber, herbs, tea/Mushroom soup, chicken breast baked with herbs/Fresh vegetable salad/Cabbage, bell pepper and tomato stew, steam fish.
- Boiled egg with tomatoes, green hour with low-fat milk / Stewed beans, boiled or baked chicken breast with herbs, herbs / Cottage cheese mass or kefir / Buckwheat porridge on the water, chicken gravy.
- Milk-free oatmeal with dried fruits, green tea/Vegetable ragout, white fish/Fresh vegetable salad/Squid carcass baked in sour cream sauce with herbs, skim cheese.
The above menu for drying the body, subject to the above principles, guarantees a reduction in body weight up to 8 - 10 kilograms.
Healthy oatmeal on the water
In order to get this result, you must follow the above menu, in which new restrictions are introduced every week:
- During the 2 weeks of such a diet, it is necessary to reduce fruits on the menu, reducing their consumption to a minimum.
- Menu 3 weeks you need to exclude fruits completely.
- Nutrition 4 weeks of the diet provides for a reduction in the daily dose of cereals to 5 tablespoons.
- For the 5th week, any cereals must be completely excluded from the menu. Instead, introduce protein-rich foods into your diet.
- At week 6, all dairy and sour-milk products are excluded.
Diet for drying the body is a very common technique designed to quickly get rid of extra pounds and normalization of weight. Its main goal is not just weight loss, but fat burning while maintaining muscle fibers.
She is very popular among male bodybuilders who compete. To win they need beautiful relief muscle without fat.
To properly follow the diet, you must fulfill some requirements:
- You should break your diet into (small portions at least 5 times a day).
- Reduce the amount of salt you eat.
- It is strictly forbidden to exclude morning meals from the diet (breakfast until 10 am). Otherwise, the metabolism will be slowed down.
- For dinner, you can only eat protein foods. This is due to the fact that muscle fibers are actively restored during sleep.
- It is necessary to control the amount of calories entering the body. The average is 1600-1800. There may be deviations in both directions, but insignificant.
- Should be done at least twice a week strength exercises(you can work out with weights at home or go to the gym).
- By the middle of the diet, you need to gradually reduce the intake of carbohydrates. Restore the level of carbohydrates after the end of the course.
- You can not eat food one hour before training. Also try to avoid physical activity within two hours after training.
- Drying time should not exceed 6 weeks.
- Acceptable methods of heat treatment are boiling, stewing, steaming.
- It is strictly forbidden to completely refuse the use of fats. If they are not enough in the body, hair and skin will suffer. In the future, problems with the liver, kidneys, and gastrointestinal tract will begin.
- In cases where the drying process has slowed down or stopped, you need to reduce the amount of sugar consumed.
- Avoid snacks, canned and starchy foods.
- Drink at least 2.5 liters of water per day.
There are additional restrictions:
- Do not use more than 30% complex carbohydrates. At the same time, it is impossible to sharply limit their consumption. This will negatively affect the physical and psychological state.
- The proportion of proteins in the diet is at least 50%.
- You need to consume a lot of fiber.
- The optimal amount of “leaving” kilograms per week is 2 kg. If the weight goes away faster, then the muscle fibers are split.
- Men should not increase testosterone levels artificially (with the help of anabolic drugs). This can lead to the fact that after the rejection of these drugs, the body will cease to produce the male hormone on its own.
- Alcohol and nicotine are strictly prohibited.
Advantages and disadvantages
Any diet, including nutrition during drying, has positive and negative sides.
- from slag.
- Thanks to the insignificant use of salt, the liquid does not linger in the body. Absence of swollen face and body in the morning.
- strengthening of cardio-vascular system.
- If fats are not excluded from the diet, the condition of the skin, hair and nails improves markedly.
- When combining a diet with training, the relief is actively drawn, the number of muscle fibers increases.
- Work is getting better gastrointestinal tract(with a significant intake of fiber).
With so many advantages, there are certain disadvantages:
- Psychological problem. It is associated with the rejection of favorite products that are banned. In order to mitigate the psychological impact, you need to eliminate them gradually.
- This diet is unacceptable for some chronic diseases.
- To get the result, you can not deviate from the prescribed diet. Any “indulgence” noticeably cuts the effect.
Menu
The weekly menu can be divided into two tables. It will apply to men and women.
Body Drying Nutrition Program for Men:
| Day of the week | Eating | Approximate menu |
| 1 | 1 | 200 grams fat-free cottage cheese, orange |
| 2 | Boiled buckwheat, chicken fillet | |
| 3 | Brown rice, beef stew, fresh tomato and cucumber vegetable salad | |
| 4 | Two soft-boiled eggs, Chinese cabbage salad with onion and olive oil | |
| 5 | Braised beef with carrots, cabbage and green beans | |
| 2 | 1 | Three egg omelette with one tomato |
| 2 | Boiled shrimp, broccoli salad with cauliflower under vegetable oil | |
| 3 | Baked halibut, boiled rice, lettuce with cucumbers | |
| 4 | 2 slices lean rice with toast | |
| 5 | Chicken breast with vegetables | |
| 3 | 1 | Cottage cheese, two boiled eggs, a glass of kefir |
| 2 | Macaroni (hard-boiled), cheese slice | |
| 3 | Steamed beef cutlets, boiled buckwheat, Chinese cabbage with green peas seasoned with olive oil | |
| 4 | Freshly squeezed orange juice, a handful of walnuts | |
| 5 | Stewed zucchini with eggplant and salmon fillet | |
| 4 | 1 | Oatmeal boiled in milk, two soft-boiled eggs |
| 2 | Tomato and cucumber salad, macaroni and cheese and breast fillet | |
| 3 | Peppers stuffed with ground beef, lettuce, cauliflower | |
| 4 | 4 slices low-fat cheese, toast, cashews | |
| 5 | Stewed veal, carrot and zucchini puree | |
| 5 | 1 | Bran, boiled buckwheat, a glass of kefir |
| 2 | Orange, 3 soft-boiled eggs | |
| 3 | Brown rice, chicken breast, lettuce, broccoli | |
| 4 | Shrimps with vegetables | |
| 5 | Boiled beef, zucchini, carrot and onion salad | |
| 6 | 1 | Casserole based on cottage cheese and two eggs, a glass of yogurt |
| 2 | Macaroni, vegetable salad | |
| 3 | Baked white fish, boiled rice, fresh vegetables | |
| 4 | Cheese, freshly squeezed carrot juice | |
| 5 | Seafood with fresh lettuce | |
| 6 | A glass of milk | |
| 7 | 1 | Three egg omelette, toast, cheese slice |
| 2 | Grapefruit, boiled rice | |
| 3 | Stewed veal with vegetables | |
| 4 | Dried fruits, two egg whites | |
| 5 | Beef with vegetables | |
| 6 | A glass of kefir |
This sample menu for drying the body for men.
Drying the body of the menu for the week for girls:
| Day of the week | Eating | Approximate menu |
| 1 | 1 | Three boiled eggs without yolks, green hour, orange |
| 2 | Freshly squeezed juice, two toasts | |
| 3 | Chicken fillet, green salad with cucumbers seasoned with lemon juice | |
| 4 | Walnuts | |
| 5 | Grapefruit, baked salmon | |
| 2 | 1 | Oatmeal, low fat cheese, green tea |
| 2 | Two apples and a pear | |
| 3 | Chicken fillet, cauliflower and lettuce salad | |
| 4 | Orange juice | |
| 5 | Fat-free cottage cheese, tea | |
| 3 | 1 | Two-egg omelette without yolks, toast, nectarine |
| 2 | A glass of kefir, bran | |
| 3 | Braised salmon fillet, grilled vegetables | |
| 4 | handful of hazelnuts | |
| 5 | Cottage cheese, fruits | |
| 4 | 1 | Muesli, two soft-boiled eggs |
| 2 | Salad with Chinese cabbage and green peas | |
| 3 | Vegetable soup, chicken fillet | |
| 4 | carrot juice | |
| 5 | Boiled buckwheat, white fish | |
| 5 | 1 | Boiled oatmeal, kefir, a slice of cheese |
| 2 | Shrimps | |
| 3 | Seafood with vegetables | |
| 4 | Dried fruits | |
| 5 | A glass of yogurt, cottage cheese | |
| 6 | 1 | Muesli, two boiled eggs |
| 2 | Apricots and nectarine | |
| 3 | White fish fillet baked with carrots and green beans | |
| 4 | Fruit salad | |
| 5 | Cottage cheese, orange, cheese slice | |
| 6 | Milk | |
| 7 | 1 | 150 grams of muesli, two hard boiled eggs |
| 2 | Orange juice | |
| 3 | Boiled beef, Chinese cabbage with cucumber | |
| 4 | Cashew | |
| 5 | Seafood | |
| 6 | Yogurt |
This is an approximate menu for drying the body for each day of the week. Products can be changed. The main thing is to observe the ratio of BJU and monitor the number of calories.
Cooking can be done by boiling, steaming and stewing.
What is allowed on the diet
Allowed products for drying the body:
- quail and chicken eggs;
- chicken fillet;
- beef and veal;
- seafood (except oily fish);
- low-fat cheeses;
- low-fat cottage cheese, milk, yogurt, kefir;
- buckwheat, rice, durum pasta;
- fruits (do not abuse) and vegetables.
What not to eat when drying
Prohibited products:
- black tea and coffee;
- sweet soda;
- salty fish;
- fatty dairy products;
- pork (maximum 1 time per week);
- sausages;
- semi-finished products;
- pastries, sweets, any sweets;
- fruits.
Fruit is a controversial issue. They can be consumed, but if the drying process has stopped, it is necessary to remove them from the diet.
Varieties
There are several options for this diet:
- - the most popular diet among athletes. It involves reducing carbohydrate intake and increasing protein foods in the diet.
- - suitable for those people who do not slow down in training even during a diet. The ratio of BJU is 40/30/30. It is selected for each organism individually.
- - such drying is based on the consumption of high-quality protein sources.
Dish recipes
Several recipes for drying the body for women and men.
Omelet with cottage cheese
For cooking, you will need three egg whites, 100 grams of fat-free cottage cheese, parsley, dill.
- Proteins need to be beaten mixed with cottage cheese.
- Add greens to the resulting mixture.
- Pour into a baking dish and leave in the oven for 10 minutes.
Protein salad
It will take 150 grams of squid, 150 grams of chicken, egg, lettuce, lemon juice.
Cooking:
- It is necessary to boil the squid, separately the egg and chicken fillet.
- Finely chop all ingredients. Mix them in a deep bowl.
- Add lettuce leaves and season with lemon juice.
marinated chicken
You need to prepare 400 grams of chicken fillet, a glass of kefir, spices, parsley and dill, salt.
- Put the fillet in a deep plate and fill with kefir. Add the rest of the ingredients.
- Let the meat marinate overnight.
- Bake it in the oven.
Contraindications and side effects
For some people, drying is strictly contraindicated:
- You can not use the Swedish method for diseases of the heart, blood vessels of the liver and kidneys.
- Disorders of the gastrointestinal tract.
- People with low body weight.
- You can not change the diet for chronic diseases.
At first, general weakness of the body, dizziness, nausea can be observed. Also frequent companions of protein drying are stool disorders (constipation and diarrhea). With a lack of fat, the whole body will suffer.
To keep yourself normal, nutritionists recommend using.
Reviews, results with before and after photos
Eugene 29 years old
I have been doing for several years weightlifting. I wanted to make the body more beautiful. The muscles are large, but the relief is not enough. On the advice of friends and a trainer, I tried a low-carb diet. The result is amazing.
Alina 32 years old
Signed up for fitness, started running in the morning. I decided to fix my body, lose weight. With some training, there was no effect. Added to them sports drying of the body. For one month of proper nutrition and intense training I got amazing results.
Elena 37 years old
Like any other girl, she wanted to become more attractive. Task number 1 was the construction of the body. I started running and going to the gym every day. Personal coach advised to try the diet. Initially, I was skeptical about this idea, however, in two months I achieved significant results.
Getting out of the diet
To save the result, proceed carefully. First, you need to change your workouts. Make them easier or vice versa harder. Second, leave fractional nutrition in small portions. Thirdly, gradually reduce 30% of proteins, and take their place with carbohydrates and fats. Fourth, try not to increase the intake of salt and various spices.
In conclusion, we can say that the Swedish diet is major change diet for fast weight loss. In order to achieve the desired result and not harm your body, you must adhere to the basic rules and observe the daily ratio of BJU.
(1
ratings, average: 5,00
out of 5)
The only way to lose weight without surgery is to lose more calories than you gain. It is not enough to go to the gym: in order to have a result, you also 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 reduce to zero Negative consequences from this gastronomic nightmare.
Contraindications
Before the diet, be sure to undergo a medical examination. In some cases, it is impossible to “dry” categorically:
- Any, whatever diseases of the gastrointestinal tract (and some time after them).
- Pregnancy and lactation.
- Increased arterial pressure and diseases of the cardiovascular 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: stewed fish with cabbage, fat-free cottage cheese or kefir, cabbage salad, steamed fish, buckwheat with boiled brisket, 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. |
|
| 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.
From the ear of the body is a special diet, which is designed to burn fat while maintaining maximum muscle mass. This means that with properly organized drying, you will be able to burn body fat as much as possible, and not muscle (this is exactly what happens with most trendy diets).
Maintaining muscle mass will provide benefits such as a more attractive silhouette ( toned muscles with a minimum amount of body fat look much better than sagging skin after an exhausting diet), as well as a more varied diet (people with a higher percentage of muscle mass can afford to consume significantly more calories without danger to the figure).
Many women work their abs hard for years, but they are hidden subcutaneous fat. If you would like to see your relief press then drying is the perfect solution for you. Immediately make a reservation that drying is suitable for those who need to lose up to 10 kg. Otherwise, drying may be delayed, then health will suffer greatly. In general, drying should take about two months.
It should be borne in mind that success in drying is 80% dependent on nutrition, but you need to remember about physical activity.
- Preservation muscle tone and muscle mass.
- Increased metabolism and, accordingly, faster burning of subcutaneous fat.
- An increase in the calorie window, due to which weight loss occurs.
Where to start the drying process?
Drying should not start abruptly. This is the strictest, the body needs to be prepared for it. Therefore, 2-3 weeks before cutting, you should reduce your protein intake to a maximum, and carbohydrates to a minimum. This means that it is necessary to exclude from the diet all harmful products, ranging from muffins and sweets to smoked products. Remain in the diet: whole grain bread, cereals, pasta made from rye flour, as well as durum wheat. Of course, the basis of the diet will be protein foods such as meat, fish, legumes and low-calorie milk.
Drying was invented for athletes and in its original form it involves 4 periods. At any drying period, the minimum daily calorie content diet should be higher than 1200 kcal. Failure to follow this recommendation entails serious health problems.
The first period (stage) of drying lasts 4 - 6 weeks. At this stage, you should consume 50-60% proteins, 10-20% fats and 20-30% carbohydrates (20% is still better). The optimal calorie content for this period will be 1600 kcal per day. Observing this condition, protein should be 200 grams (820 kcal), fat - 34 grams (320 kcal), carbohydrates about 117 grams (480 kcal).
Sample menu at this stage:
- breakfast example: boiled chicken egg + 1 egg white (we throw away the yolk or give it to the enemy), oatmeal boiled in water (based on 50 g of dry cereal) + green tea.
Total: 22 grams of protein + 14 grams of fat + 34 grams of carbohydrates. Calories - 260 kcal.
- second breakfast (after about 2 hours): 100 grams of chicken breast + boiled grated beet salad (about 200 grams), seasoned with a teaspoon (4.5 grams) of linseed (olive) oil + medium apple (about 200 grams).
Total: proteins 27 g (111 kcal) + 6.5 g fat (61 kcal) + 38 g carbohydrates (156 kcal). Calories - 328 kcal.
- lunch: 200 gr squid fillet + rice porridge on the water (50 gr dry cereal) + salad (fresh cabbage or cucumbers) - 200 gr + 1 tsp. olive oil.
Total: proteins - 46.5 grams, carbohydrates - 46.5 grams, fats - 6.5 grams. Calories - 441.
- snack: 200 gr baked chicken breast.
Total: proteins - 47 gr, fats 4 gr. Calories - 230 kcal.
- afternoon snack: omelette of 5 chicken proteins, fried without oil.
Total: proteins - 18 gr. Calories - 74.
- dinner: boiled chicken fillet 150 gr + salad of 100 gr chopped white cabbage (you can sprinkle with lemon juice).
Total: proteins - 39 grams, fats - 4 grams, carbohydrates - 5 grams. Calories - 255.
Second drying period
This stage should last a week or two (but a week is better). You need to eat 80% protein, 20% fat. Avoid carbohydrates completely. The diet should be only pure proteins. Lean meat (mainly chicken), lean white fish, squid meat, egg whites, shrimp. Fats will enter the body along with protein foods. The above products must be baked or boiled. The calorie content of the daily diet can be reduced to 1200-1400 kcal per day (234-273 grams of protein and 26-30 grams of fat, respectively).
In the first two stages of drying, it is necessary to consume a sufficient amount of pure artesian water (about 2 liters per day).
If you are not doing professional sports and do not prepare for the competition, then at this stage of drying you should stop. If you follow all the recommendations, you should get the correct result.
Try to drink more water between meals. Drink green tea and chicory root extract. These drinks will not only help decorate your diet, but also enhance the fat burning process.
Menu for the second drying period
Sample menu for this drying period:
Breakfast: chicken breast - 200 grams.
Total: proteins - 47 grams, fats - 4 grams. Calories - 230.
Second breakfast: scrambled eggs (3 proteins and 1 egg), fried without oil.
Total: proteins - 23.5 grams, fats - 11 grams, carbohydrates - 1 gram.
Lunch: 300 grams of lean white fish.
Total: 54 grams of protein, 3 grams of fat. Calories - 250.
Snack: 200 grams of baked chicken breast.
Total: proteins - 47 grams, fats - 4 grams. Calories - 230.
Snack: 200 grams of squid fillet + 1 cucumber.
Total: proteins - 36 grams, fats - 1 gram, carbohydrates - 3 grams. Calories - 170.
Dinner: 150 grams of baked or boiled chicken breast.
Total: proteins - 36 grams, fat - 3 grams. Calories - 176.
Third drying period
Lasts no more than a week and is held professional athletes closer to competition. At this stage, proteins are reduced to a maximum, fats are reduced to a minimum, carbohydrates are absent. The amount of incoming liquid is also minimized.
Fourth drying period
It's called carb loading. This is a kind of the beginning of the exit from the diet. It starts three days before the competition.
If you decide to get by with the first two stages of drying, then you immediately need to start carbohydrate loading.
You should finish drying by starting to eat foods that are low in carbohydrates (having a low glycemic index). The poorest carbohydrate vegetables (greens, cucumbers, cabbage) will come in handy here. Then you can add some fruit, baked potatoes, cereals, pasta made from durum wheat or rye flour. This process is best stretched for a week. After that, you can proceed to the usual balanced healthy diet.
During drying, be sure to take complex vitamins and minerals. These can be conventional complexes or drugs for athletes. In doing so, you will be able to reduce the loss of vitamins and minerals in the body, despite compliance strict diet.
It is also a good idea to add natural and artificial fat burners during drying. Permissible natural fat burners during this period are: green and ginger tea, chicory, all kinds of spices (cinnamon, vanilla, cloves). Of the artificial fat burners, L-carnitine is considered the safest and most effective. It will help burn body fat during workouts, add energy, and also strengthen the heart muscle. L-quarantine should be drunk on days of physical activity half an hour before it. For example, if you train on Monday-Wednesday-Friday, then half an hour before training you need to drink 0.5-1 grams of L-carnitine.
When will the drying results appear?
The first changes can be noticed already at the end of the first week with correct execution advice and dietary guidelines. You will notice that you have tightened up. If you were already actively involved in sports before the start of drying, then the muscles will become better palpable. During the drying process, it goes away fat mass, and muscle (which is much heavier) is preserved, respectively, the weight will be lost more slowly than the volumes. So that the motivation to dry does not leave you, you can start a diary where you will record your volumes. Measure them no more than once a week.
At the end of drying, you will lose a significant part of the body fat from your problem areas.
Active physical exercise optimally carried out at least 3 times a week. This will ensure a high metabolism and preservation of muscle mass. You also need to try not to miss the opportunity to do "household" workouts: once again wash the floors with a rag, not a mop, ignore the elevator, get out of the transport earlier and walk at least one stop.
Drying is a very strict diet, so it has a number of contraindications. You can not dry if you have diseases of the stomach, intestines, kidneys, pancreas and liver, as well as diabetes. Drying is also contraindicated for pregnant and lactating mothers.
In conclusion, I propose to watch a video about the drying diet for girls.
In this article we will talk about drying the body, more precisely, how to eat to dry out, make the muscles dry and traced. This approach to the nutrition system is suitable for all athletes who compete in fitness, bodybuilding, bikini and so on, in general, where beauty, proportions and dryness of the body are evaluated.
Before answering this question, it is worth understanding first why our body accumulates excess weight, which interferes so much with the drawing of muscles.
Excess calories obtained from food, which a person does not have time to spend in the course of his daily activities, inevitably turn into fat. But what does redundant mean? Why do some eat cakes and pastries and do not get fat, while others gain weight from just the “look” of a pie? First, it's all about metabolism which directly depends on the person.
People with a fast metabolism are less prone to obesity, respectively, people with a slow metabolism, it is much easier to gain weight.
Therefore, the last category of athletes, with slow metabolisms ( endomorph), it is necessary to follow proper nutrition for weight loss throughout life in order to always remain slim and fit.
The second reason some people eat a lot of sweets and don't get fat is because of their bulk. muscle mass. That is, people with an athletic build, with well-developed muscles, can afford to eat sweets, cakes, various sweets and not get fat, since muscles are huge calorie consumers that need a lot of energy. energy supply to maintain them. For example, carbohydrates are stored in muscles as glycogen, and than more muscle, the larger the so-called "fuel tank", and therefore the more you can "throw" energy into it, in the form of calories, without fear of getting fat. Excess carbohydrates naturally turn into fat, but compare a pumped-up athlete, and a simple layman who has never gone to the gym, and who do you think will have more “fuel energy tank”? The answer is obvious.
We eat right when drying the body Based on the above information, the task of an athlete who wants to dry his body beautifully, first of all, consists of:
- building enough muscle mass
- promotion of metabolism
It doesn’t make sense for an athlete who has not gained an impressive amount of muscle mass to dry muscles (even with proper nutrition), since there is simply nothing to dry, but you will decrease in volume, your weight will become less, but there can be no muscle drawing and speech (to be more precise, we mean that being a dry “skinny”, frail, with small but dry muscles is not your goal).
Basic nutritional rules for proper frying of the body:
- Fractional power (5-6 times), for overclocking
- creations calorie deficit in the body (spend more calories than you consume)
- Focus your strength training program on pumping, by increasing the number of sets and repetitions (reach exercises up to 3-4 sets of 12-15 repetitions, while reducing the working weight)
- Keeping moderate in your training program aerobic exercise(jogging after training, swimming, cycling, high jump, skipping rope, treadmill jogging outdoors)
- Increase proteins in the diet, and reducing carbohydrates
- Refusal of sweets (fast carbohydrates)
- Compliance with the drinking regime (at least 2-3 liters of water per day. Water is involved in the processes of fat burning, but not immediately before the competition itself, we consume carbohydrates in moderation, and water at a minimum, so glycogen will begin to take water from the extracellular space of the body, into the intracellular )
The main rule of drying the body is to follow a strict diet and proper training.
Diet and training for drying the body
The drying diet should be balanced, it should contain all the micro and macro elements for the normal functioning of the body. Otherwise, your the immune system it will fail a lot, you will start to get sick, and quickly return to your usual weight.
Drying nutrition implies a gradual reduction in carbohydrates, bringing them to a minimum, while the amount of protein food should, on the contrary, increase (to maximize muscle preservation), plus some fat, but not saturated fatty acids (olive, linseed oil, fish, avocado, flax seeds, etc.).
The duration of the drying diet is 5-6 weeks. With a sharp carbohydrate deficiency, there may be ketocidosis- a complicated form of diabetes mellitus ( elevated level glucose and acidification of the blood with ketone bodies), so everything should be gradual: 1 week 2-2.5 grams of carbohydrates per 1 kg of weight, 2 weeks 1 g / kg, 3 weeks 0.5 g / kg, 4 weeks 1 g / kg, 5 weeks 2- 2.5 g / kg, and increase the protein in all weeks to 2.5-3 g / kg of body weight.
Carbohydrates should be only complex (pasta, potatoes, oatmeal, buckwheat, wholemeal bread, brown rice, beans, beans, peas, corn and other products, low)
As a percentage, your diet on drying should be 50-60% carbohydrates, 30-40% proteins, 10% fats.
You can’t lose weight too quickly, the figure of 1 kg of fat per week is close to ideal (however, everything should be experimented, because everything is individual!), Adjust everything above with portions of carbohydrates (or by reducing the intensity of aerobic and anaerobic exercise), otherwise, the body may perceive fast burning fat like extreme conditions that life threatening and slow down the metabolism, and this threatens with the accumulation excess weight, and a transient decrease in muscle mass, due to the fact that in such conditions residual carbohydrates and proteins (your muscles) will be used as an energy source.
Testosterone and weight loss (muscle drying)
No wonder we wrote above that weight loss of 1 kg is only an approximate figure.
Due to the fact that from birth we have different level testosterone, which, first of all, depends on genetics (and only then, on nutrition, power load, psychological stress and the climate in which a person lives), normal weight loss can vary over a wide range.
When the body is in a calorie deficit, it begins to produce stress hormones, which have catabolic activity, while destroying both fat and muscle. However, testosterone interferes with the processes of catabolism, destroying muscles.
As you know, testosterone(major male sex hormone) for maintaining muscle mass, with a calorie deficit, that is, when we are trying to dry out. That is why, for people with naturally low testosterone levels, weight loss may seem 200 grams a week, a disaster (a man can crumble, muscle mass will “hide in front of our eyes”), in turn, people with a high testosterone level (lucky ones) can also lose 3-4 kg, feel great, minimally exposing your muscles to destruction.
The effect of testosterone on weight loss That is why, we recommend that all athletes preparing for competitions (for example, bikini fitness, bodybuilders) take on drying, testosterone supplements to preserve muscles (of course, if everything is in order with your health and there are no contraindications).
Drying workouts
load in gym should be intense enough, if you are not pursuing the goal, to keep the muscles on drying as much as possible. That is, if it concerns aerobic training, then run for 30-40 minutes, jump rope and so on at an average and high pace, if we are talking about anaerobic training (strength), then change your training program towards pumping(pump), that is, increase the number of sets and repetitions, while reducing, thus, you will increase the overall energy costs due to the increased amount of work with the barbell in the gym.
However, if your goal is to keep as much muscle as possible on the dryer, then you work program do not change for mass, train as you trained, just adjust your diet towards increasing protein and reducing carbohydrates, and aerobic exercise should be moderate (it is better not to run, but to walk brisk pace, or climb down the stairs at a calm pace).
Relief and muscle drying workouts Thus, power training, V pump mode, maximally activate fat burning, dry the body, thanks to the active flow of blood into each trained muscle, and with it stress hormones (adrenaline and norepinephrine), under the influence of which fat cells are destroyed. Naturally, all this work on drying muscles will work only if there is a calorie deficit in the body, but for this, as mentioned above, you will have to pay for the size of the muscles.
Sports nutrition for drying the body
Sports supplements, in combination with proper nutrition and exercise, give a powerful fat burning effect on the body.
Some of the best cutting supplements that deserve the attention of a competitive athlete:
- Yohimbine(blocks, alpha make Latin receptors that prevent fat burning)
- (an expensive pharmacy drug that acts on the body, at the same time as a catabolic - destroys fat, and anabolic - builds up lean muscle mass)
- Clenbuterol(a doping drug that activates beta make latin receptors responsible for burning fat)
- Lipo-6x by Nutrex(fat burner that suppresses appetite, giving extra energy during training)
- L-carnitine(helps the body use fat for energy, considered one of the safest fat burners on the market) sports nutrition)
- (preserves muscle mass from the destruction to which it is so susceptible during drying)
Sports supplements for drying muscle mass Do not forget that a simple athlete who is not going to compete, but trains “for himself”, should not expose his body to unnecessary stress, in the form of 5-6 weeks of drying (use the usual in this case), leave this prerogative, professionals who earn money by winning competitions at various levels.
Nutrition for drying the body: a complete menu (carbohydrate microcycles)
Carbohydrate alternation is one of the most common, and at the same time effective diets, which helps to dry the figure of the body, due to a competent approach to compiling your menu.
As you already know, long rejection of carbohydrates in your diet, may entail the activation of the body's self-defense mechanisms when it enters the energy saving mode, that is, in this phase, the food that enters your body will rapidly turn into fat (using the enzyme lipoprotein lipase), fat burning be blocked, and amino acids will be used as an energy source (the process of gluconeogenesis).
In order to prevent such a deplorable situation for fat burning, microcycles were introduced, that is, the menu will include high-carb days and low-carb days (usually the classic scheme implies 2 +1, that is, two low-carb days and one with increased).
Thus, in order to comply with all the conditions for carbohydrate alternation, according to the classical scheme, you will need to consume in the first two days of the diet carbohydrates not more than 1 gram/kg body weight, and proteins 2.5-3 grams / kg, on the third day the amount of carbohydrates is brought to 4-6 grams/kg, and proteins 1-1.5 grams/kg.
Using the above method, the body in the first two days, almost completely depletes reserves glycogen, actively switching to cover energy costs in fats. Further, if fat burning continues under such conditions, the body can fall into a life-threatening stress state, as a result of which not only fat burning will stop, but also muscles (proteins) will be used as an energy source.
A complete diet for an athlete on drying To prevent such a situation, a third was introduced, bootable carb day, when the amount of carbohydrate food in the diet increases, protein is cut, and fat intake is reduced to zero in order to replenish glycogen stores in the muscles and liver and continue the fat burning process (often one high-carb day is not enough to replenish glycogen stores, therefore introduce another day of moderate carbohydrate intake).
Also, it is worth noting that you should not skip meals, this is extremely important for you. If, for example, an athlete sitting on the mass can skip a meal, and then make up for it, along with another technique (which is also not desirable of course), then you should do this absolutely not worth it(additional increased surge insulin, can cause fat deposits)
Weight loss, with carbohydrate alternation, in the classic version described above, not uniform, due to the fact that most of the kilograms lost in the first two or three days return along with the liquid (1 gram of carbohydrates binds 4 grams of water) on the 4th-5th day of the diet, but already on the morning of the 6th day, the weight becomes the same as he was the beginning of the carbohydrate load (average minus 0.5-1 kg).
Foods to be consumed when drying the body
This list of food products, designed specifically for the diet ( carbohydrate alternation). They can, and should be included when developing your menu for drying the body, and some can be completely excluded.
Table of allowed and prohibited products
| Approved Products | Restrict in your diet | Prohibited Products |
| Vegetables and greens(eggplants, peas, green peas, zucchini, cabbage, broccoli, carrots, cucumbers, olives, tomatoes, beans, asparagus beans, lentils) | Fatty dairy/sweet dairy products | Vegetables and greens(fried potatoes, radishes, turnips, beets) |
| Nuts, flax seeds | Fatty meats (pork), meat products (smoked meats, sausages, ham, bacon lard) | Figs, grapes, raisins, dates |
| Cereals and cereals(buckwheat, oatmeal, millet porridge, Brown rice | Fast carbohydrates (sugar and products containing it - jam, cookies, sweets, dried fruits, halva, chocolate) | Corn grits, mushrooms, pancakes, dumplings dumplings |
| Pasta | Condensed milk, ice cream, honey, sweet desserts | Smoked, fried fish, sprats |
| Whole grain bread | Wheat bread, potatoes in any form, crackers, pastries | Sweet soda (Pepsi, Sprite, Cola, etc.), energy drinks, coffee with sugar |
| Ryazhenka, Varenets, natural yogurt | Instant porridge | Buns, wheat bread |
| Cottage cheese, cottage cheese and tofu cheese | Waffles, cakes, gingerbread | Confectionery(jam, jam, sweets, cake, jam, halva, cake, chocolate) |
| Meat products(beef, veal, sausages, sausages, chicken, turkey | Sweet fruits and juices (grapes, banana, pineapple, persimmon, watermelon, melon) | Ketchup, mayonnaise, honey, sugar |
| Fish, seafood, herring | Caffeinated drinks | Fatty sour cream, cream, yogurt, fermented baked milk |
| Oil(olive, linseed, sunflower) | soda | Fried pork, lard, bacon, sausage, cured and smoked, duck, goose |
| Mineral water, green tea | Alcohol | Cognac, vodka, beer, wine |
You can’t dry out muscle mass with aerobic / anaerobic training alone, you need to carefully monitor what you eat.
Below, we present to you effective menu, which can be used by athletes in preparation for competitions (for weight loss, muscle relief). Do not use it on a permanent basis, it is not suitable for a person who just wants to lose weight (in this case, read another article about nutrition for weight loss).
Menu (diet) for drying the body
The menu is based on carbohydrate alternation, that is, low-carb (protein) days are replaced by high-carb days.
An example of one 4-day microcycle for muscle relief might look like this:
| meal | Day 1 | Day 2 | Day 3 | Day 4 |
| Breakfast |
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| Lunch |
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| Dinner |
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| afternoon tea |
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| Dinner |
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| Second dinner |
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In order to evaluate the effectiveness of this diet on yourself, you need to regularly weigh yourself at the same time (on the same scales!), On average, the weight should go no more than 1 kg per week (however, everything is individual here, as you already understood , after reading the paragraph about testosterone and weight loss, so experiment).
As an evaluative alternative, you can offer another method that will more clearly show the results of your drying - a mirror.
If you are a vegetarian (for example, partial), replace meat products with fish, if you are a complete (vegan), then be sure to include protein and creatine in your diet on an ongoing basis so that muscle mass is destroyed to a minimum. In general, who wants to combine vegetarianism with bodybuilding, we recommend reading this one.
Balanced dry menu You can introduce variety into your menu, change products (see the table below), the main thing is to follow our advice and menu the right products nutrition for drying the body, in conditions of carbohydrate alternation.
Table of high and low carbohydrate days
| low carb days | High carb days |
| Poultry meat (chicken, turkey) | durum wheat pasta |
| lean red meats (beef/veal) | Vegetables (cabbage, tomatoes, zucchini, olives, carrots, eggplants, cucumbers, onion, celery stalks, green beans, green salad leaves) |
| Skim cheese | Whole-grain porridges (barley / oatmeal, buckwheat, unground, wheat, brown rice) |
| soy products | Not sweet fruits, berries (strawberry, grapefruit, cranberry, currant, pineapple, kiwi, nectarine) |
| Seafood, fish (pike, perch, flounder, trout, salmon, cod, hake) | Whole wheat bread |
| Low fat unsalted cheese | Olive oil, linseed oil, fish oil |
| Soft-boiled chicken eggs | Fish (tuna, chum, salmon, mackerel, anchovy) |
| Walnuts, flaxseed | Cottage cheese, eggs, cheese |
| low-fat kefir | Seafood (shrimps, mussels, crabs, squids) |
| Virgin vegetable oils, olive oil, fish oil | Brown rice |
| Tomatoes, cucumbers, garden greens, cereals (brown rice, buckwheat), grain bread | Nuts (hazelnuts, almonds, walnuts, cashews) |
These products you need to include in your diet, when compiling a diet for drying muscles, depending on which day (high or low carbohydrate).
And of course, do not forget to look at the table of allowed and prohibited foods when developing your menu, with which you can easily make diversity into your power system.
