You regularly train until you sweat, work with heavy weights and do everything to achieve the desired result. But the real surprise is that this is not at all enough to remove all the excess fat in the body. We will help you and give you an effective body drying menu for girls for a month, day by day!
Drying the body in a month or even longer will be achievable only if you follow the right diet. Even if you don’t leave the gym for days, training hour after hour, all this painstaking work is very easy to erase with a pack of chips or a snack, a glass of beer in a friendly company or an ordinary hamburger. In order to consistently lose fat, you need to devote even more time to nutrition than to training. It is the diet that should become the basis for successful drying and the desired progress.
Nutrition expert Jim Juge says nutrition will determine how well you can accomplish a given task. Drying the body for girls for a month consists of 65% nutrition and 35% everything else. Jim has helped thousands of people achieve the results they want, whether they just want to lose weight or become a podium star at prestigious tournaments.
When you only have 30 days, no one can help you get the job done better than Jim. This article will discuss the detailed nutrition plan he developed. Moreover, we will consider not only a detailed menu for drying for girls, but also all the features of your choice of products, the number of meals and any other little things that are extremely important. Therefore, you should go to the grocery store today and stock up on everything you need and start your day with proper nutrition tomorrow. One month is a very short period of time and you will not have time to be lazy or fool around.
Body drying diet for a month: principles and rules
Strictness and discipline. You will need to repeat these terms like a mantra and they will become your life credo for the next month. It is simply impossible to bypass the diet, so it is better to immediately take it seriously. The daily body drying menu developed by Jim Youge is based only on fresh and healthy foods with minimal processing. If you want to achieve results quickly, remember these three principles:
- Eat at least 2 grams of protein per 1 kg of body weight every day. If you consume too little protein while on a low-calorie diet, you will lose a lot of muscle mass. Only enough protein will allow you to lose fat while maintaining muscle. You also need to choose the right foods, the main sources should be: chicken, egg whites, lean red meat and protein shakes (without fat and carbohydrates). If you weigh 100-125 pounds, you should eat approximately 110-130 grams of protein per day. If you are overweight, it is better not to go beyond the main meals and to get the norm, simply add an extra protein shake per day;
- Limit your carbohydrate intake to low to moderate. Proper drying of the body for a month by day involves taking from 80 (low) to 140 (moderate) grams of carbohydrates per day. Jim Youge recommends alternating low- and moderate-carb days to keep your energy levels high and stimulate fat burning. Eat only carbohydrates with a lot of fiber: oatmeal, rice, potatoes, whole grain bread;
- Drink at least 3 liters of water per day to stay hydrated and stay healthy. It's best to drink plain water, although your monthly drying diet may occasionally include other low-calorie drinks, such as tea.
How to maintain nutrition for a month of drying the body and stay motivated?
Habits and weaknesses are the two main stumbling blocks when dieting. Let's start with habits. To get used to the diet, it will take at least one, and maybe even two weeks. When the number of fast food establishments on every block is simply off the charts, it is very difficult to resist the temptation. The hardest thing is to develop the habit of preparing food yourself and taking it with you. The first week is especially difficult because you have to adapt to your diet for a month of drying your body, which can become a real challenge. For example, if you were previously accustomed to going out to a cafe or eating a sandwich for lunch, now you will have to take food with you and resist habits. You will also have to give up all sweets, snacks, creamer in coffee, toppings and everything that you previously seasoned your food with.
To avoid temptation, Yuj recommends using a few proven techniques. First, do a fasting day once a week, for example, on Sunday. This will prepare your body for a new busy week and give free rein to your desires. It's no secret that drying the body for girls, a daily diet, requires a lot of discipline and endurance. If you feel extremely exhausted during the week, just imagine that Sunday will be the day when you can indulge in everything you planned: pizza, lasagna, chips and even beer! It is important to remember that we are talking about only one meal, and not a whole day of feasting, otherwise drying the body day by day will not make any sense. You should only allow one meal of any food per week!
The second important way to avoid temptations is photography. Just take a few photos at the beginning of your journey. This will allow you to imagine where you started and what you will look like a month after all the changes, and also see the difference. Take a photo from the front, side and rear angles. Hang them on the refrigerator and every time you look at the photo, imagine what you will be like at the end of the cycle.
Almost always when a body drying diet menu for women is created, the most difficult sacrifice is the absence of sweets and sugar-containing foods. Protein shakes and bars will help you avoid this. Jim also recommends stirring a portion of the protein with ice in a blender; the cocktail will be as similar as possible to a milk shake. Once every 5 days you can also indulge in protein with fresh berries. Bars should not be overused, so it is better to limit their intake to 1-2 times a week. Moreover, modern bars taste exactly like regular chocolates, but contain almost no carbohydrates and fats.
You need to be especially careful when visiting restaurants, since there you can nullify all your efforts in one day. Try to stick to your meal plan always and everywhere. At a restaurant, ask that your meat be fried without fat. It is best to order vegetables steamed and without butter or other fats. Ask to remove all cheese from vegetable salads and exclude high-calorie dressings. In fact, no matter how tough the detailed body drying menu for girls may be, there are a sufficient number of restaurants where you can not violate your nutrition plan. The main thing is that the chefs take into account your preferences and wishes.
Menu for drying for girls for a month by day and the expected final result
If you strictly follow the prescribed diet, you can lose up to 2.5 kg per week! However, a stable and average result should be a loss of 1-1.5 kg per week. This is an absolutely normal amount, at which the body will not compensate everything back after finishing the diet and you will get a stable result. To record your results, weigh yourself naked once a week, preferably at the same time.
If after 7 days you have not seen any results, then you need to work on your mistakes. The first step should be to increase your cardio sessions. To your morning fasted cardio (45 minutes), add late evening cardio for 30 minutes.
If the body drying menu for girls does not produce results even under such conditions, then the second step should be a strict reduction in carbohydrates. On low-calorie days, lower the rate to 45-60 grams, and on moderate days - to 85 g. Also, after these two low-carb days, add a “carb” day with 130g/day.
Your weekly body drying menu for women can become the engine of your progress or a real anchor that will slow down your results. Therefore, strictly follow the plan, imagine how you want to look in a month and if all conditions are met, you are guaranteed to achieve your desired goal.
Three main products in the body drying menu by day
- Egg whites. They have no fat or cholesterol, only pure protein. Also, they only take 2 minutes to prepare;
- Oatmeal. This product is low in sugar and high in fiber and will provide you with the energy you need to get through your daily work. Opt for regular oatmeal that needs to be cooked, although if you don't have time, instant oatmeal will sometimes work;
- Green vegetables. They are nutritious and contain a huge amount of beneficial substances that are very important during drying (vitamins, antioxidants, phytochemicals, etc.). Moreover, they are voluminous and allow you to ensure a feeling of fullness for a long time, filling your stomach.
Use nutrition for drying the body and menu for women after the end of the cycle
Your month has passed and you have achieved an excellent result, which, of course, you would like to maintain. You need to understand that drying the body of the menu for a month by day gives you a clear nutrition plan for 30 days, but this does not mean that after this period you cannot expand and adapt your diet. This will keep your figure normal throughout the entire time. For example, you can always make a white omelette for breakfast and eat it with whole grain bread, or eat healthy and healthy foods for dinner. Try to remember to consume protein shakes and bars, especially when replacing sweets and desserts with them. Try to avoid eating unhealthy fats and stick to basic diet principles at all times to make your diet as healthy and healthy as possible.
Detailed menu for drying the body by day for girls
Now let's look at the body drying menu for women for every day for a month. You can alternate meals every day for a month and move meals from one day to another.
First day (1810 calories, BJU: 255, 37, 98 grams)
- Half a cup of oatmeal with water;
- Half a cup of strawberries;
- Omelette of 6 whites and 1 yolk.
- 240 grams of chicken breast;
- 1 cup green vegetables.
- Sandwich with tuna (180 grams) and two slices of whole grain bread. One 1 tbsp. low-fat mayonnaise and 2 leaves of romaine lettuce.
- Protein serving (about 40 grams).
- Chicken salad (240 grams), 0.5 cups of broccoli, 2 tbsp. l. Italian dressing, half a medium tomato, 2 leaves of romaine lettuce.
Second day (1960 cal, BJU: 254, 39, 132 g)
- One medium bagel (or bagel) with 1 tbsp. peanut butter;
- Omelette of 6 whites and 1 yolk.
- 1 cup long grain brown rice;
- 1 cup green vegetables;
- 180 grams of chicken breast.
- 1 cup green vegetables;
- Lean steak (180 grams).
- 240 grams halibut (or red snapper);
- 1 cup broccoli.
Third day (1860 cal, BJU: 226, 35, 149 g)
- Half a cup of oatmeal with water;
- Omelette of 6 whites and 1 yolk;
- 1 piece of fruit.
- 240 grams of chicken breast;
- 1 cup green vegetables.
- Lean steak (180 grams);
- 1 cup green vegetables;
- 1 large baked potato with skin on (3x4 size).
- Low-fat, low-carb protein bar.
- Omelet with 8 whites and 1 yolk, half a cup of broccoli, 2 mushrooms and fresh salsa.
Fourth day (1990 cal, BJU: 226, 29, 200 g)
- 1 cup whole grain cereal;
- 1 cup milk (1% fat);
- 1 piece of fruit;
- 1 tbsp. peanut butter.
- 180 grams of chicken breast;
- 1 cup green vegetables.
- 1 large baked potato (size 3x4);
- Lean steak (180 grams);
- 1 cup green vegetables.
- Protein shake (30-40 grams).
- 1 canned tuna (without oil) – 380 grams, season with 1 tbsp. low-fat mayonnaise;
- 6-8 asparagus shoots.
Fifth day (1850 cal, BJU: 258, 32, 122 g)
- Half a cup of oatmeal with water;
- Omelette of 7 whites and 1 yolk;
- Half a cup of strawberries.
- 240 grams of chicken breast;
- 1 cup green vegetables.
- 1 large baked potato (size 3x4);
- 240 grams of chopped turkey;
- 1 cup green vegetables.
- Protein shake (30-40 grams) and 1 cup of berries.
- Lean steak (210 grams);
- 6-8 asparagus shoots.
If you follow the rules =, you can achieve noticeable results in a month. Remember that harsh drying of the body for girls with severe restrictions is harmful to your health. We advise using proper nutrition with reasonable restrictions for optimal results.
Discussion: 20 comments
I liked the body drying menu for girls for a month by day even more so. I myself somehow can’t figure out the right nutrition to lose weight quickly and I’m too lazy to count kbzhu. So I’ll be happy to try it!
but somehow I didn’t like this menu at the drying for girls. There are all sorts of desserts, but here it’s somehow neither sweet nor tasty. cloying.
Drying sweets is harmful. If you only add sakhzam, and it’s not particularly useful. I add honey to the bread and it’s delicious and not particularly high in calories. Fruit in cottage cheese is also cool. I somehow don’t believe in calorie-free syrups...
The body drying menu for girls is very correctly compiled here. And now I’m making it up for myself. I bought the Fast Fat Burning manual and realized that I had previously wasted my time searching for the truth about fat burning on the Internet. There is so much waste that can be found, but I don’t know how to filter (The manual contains everything that a person who wants to burn excess fat needs to know. It is written in accessible language, so that a person who is faced with this for the first time will understand. With examples of nutrition. Very useful this thing for me!
like fast fat burning. In principle, I myself am quite good at fat burning. 2 years of experience in the gym, gaining weight and drying out. but from the manual I still learned several things and secrets that were new to me. Now I will get results even faster.
Thank you for the food for drying the body and the menu for women. just a question. is it suitable for any age? I'm 16, can I eat like this?
norms of the body drying menu by day. I tried eating like this for a week and I like it. I hardly feel hungry, I eat enough, and the weight goes off.
I would never have bought Fast Fat Burning if it weren’t for my trainer. She is a frequent visitor to your site and store and said you can be trusted. But I am distrustful of online shopping. but on her advice I bought it. the price is just a pittance, but still. The manual was sent by email. I opened it and at first I was upset that there weren’t enough pages. I thought there would be a whole book there. but then I read it and realized that it had everything I wanted to know. so thank you to my coach and you for such wonderful material. The weight has gone down, I’m eating according to your advice.
Ksyusha, I’m just like you) I was very worried when I ordered the Fast Fat Burning manual. Even though the money was small, I still didn’t want to waste it (But it turned out to be a necessary and valuable thing. I motivated my friend to lose weight with me, especially since I already have a guide to fat burning)) So far I’m among the leaders in weight loss - in two In a week it took 4 kg, especially in the hips and buttocks area the volume decreased. I'm very pleased with the purchase.
Is it possible to change this body drying menu by day? Well, that is, for example, there is a menu from Monday to Friday, etc.?
This body drying menu for women is suitable for every day and for a month. They wrote that it was poor and not tasty, but that’s not true! I've been eating this way for two months now and I love it! Once a week, allow yourself to eat a chocolate bar or other tasty treat, but not in large quantities. I'm doing well on this diet.
Fast Fat Burning - awesome! Why didn't I think of this before? I’ll print it out for my clients in the simulator, otherwise there are so many questions that are always the same, it’s already painful to answer. And it will come in handy for me, it’s convenient to quickly open and update your knowledge!
Damn (This is a very harsh drying of the body for girls (I won’t be able to eat like that. Mom makes potato pancakes, dumplings, pies every day. Well, how can you lose weight with such nutrition??
It’s very simple - refuse your mother’s delicacies or reduce their consumption to a minimum! For example, eat them on Sunday, but strictly follow a diet on other days. In general, I advise you to read the Fast Fat Burning manual. It’s very easy to write and you’ll quickly learn how to eat right, even with your mother’s treats))
I'm also for fast fat burning! I don’t know what I would have done if I hadn’t decided to buy it. I probably would have been on killer diets from the Internet!!
and your Fast Fat Burning is not a diet??
Anya, no! This is something like a training manual, that is, they will teach you how to burn fat correctly, what and why you need to eat, how and when. That is, they will give you knowledge, and you will be able to prepare your own meals.
Crap. Cool! I was just looking for a good menu for drying.
Well, why doubt and be afraid to buy Fast Fat Burning??? Have you seen the price?? This is a purely symbolic fee) Before purchasing, I followed the link for advice. I asked the person about the manual and all doubts disappeared. So there's nothing to be afraid of. You will get something you really need, believe me!
