You regularly work out to a sweat, work with heavy weights and do everything in order 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 by day!
Drying the body for a month or even a longer period will be achievable only with the right diet. Even if you don’t leave the gym for days, training hour after hour, it’s very easy to cross out all this painstaking work 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 training. It is the diet that should become the basis for successful drying and the desired progress.
Nutritionist Jim Juge says nutrition will determine how well you can accomplish your goal. Drying the body for girls for a month is 65% food 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 in prestigious tournaments.
When you only have 30 days, no one can help you complete the task better than Jim. This article will focus on the detailed nutrition plan he developed. Moreover, we will consider not only a detailed drying menu 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 time and you won't 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, therefore it is better to take it seriously right away. Jim Yuge's Daily Body Drying Menu is based on fresh, wholesome foods with minimal processing. If you want to get results fast, 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 on a low calorie diet, you will lose a lot of muscle mass. Just 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). With a body weight of 100-125 pounds, you should eat approximately 110-130 grams of protein per day. With more weight, it is better not to go beyond the main meals and to get the norm, just add an extra protein shake per day;
- Limit your carbohydrate intake to low or 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 Yuge recommends alternating between low-carb and moderate-carb days to keep energy high and encourage fat burning. Eat only carbohydrates with a lot of fiber: oatmeal, rice, potatoes, whole grain bread;
- Drink at least 3 liters of water a day to stay hydrated and stay healthy. Plain water is best, although a monthly body-drying diet may occasionally include other low-calorie drinks such as tea.
How to eat 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 all two weeks. When the number of fast food establishments on every block just rolls over, it is very difficult to resist the temptation. The most difficult 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 change your diet for a month of drying the body, which can be a real challenge. For example, if you were previously used to going out to a cafe or eating a sandwich for lunch, now you will have to take food with you and resist the habits. You will also have to give up all sweets, snacks, cream in coffee, toppings and everything that you previously seasoned food with.
To resist temptation, Yuge recommends a few proven tricks. First, make a fasting day once a week, for example, on Sunday. This will prepare the body for a new busy week and give free rein to your desires. It's no secret that drying the body for girls on a daily diet requires great discipline and endurance. If you're feeling very exhausted throughout the week, just imagine that Sunday will be the day when you can afford 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 by day will not make any sense. You should allow only one meal of any food per week!
The second important way to avoid temptations is a photo. Just take a few photos at the beginning of your journey. This will allow you to imagine where you started and how you will look a month after all the changes, as well as see the difference. Take a photo from the front, side and back. Hang them on the fridge and every time you look at the photo, imagine how you will be at the end of the cycle.
Almost always, when a body-drying diet menu for women is formed, the most difficult victim is the lack of sweets and sugar-containing foods. Protein shakes and bars will help to avoid this. Jim also recommends mixing a serving of 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 afford protein with fresh berries. Bars should not be abused, therefore it is better to limit their intake to 1-2 times a week. Moreover, modern bars taste the same as ordinary chocolates, but at the same time contain almost no carbohydrates and fats.
You need to be especially careful when visiting restaurants, as there you can nullify all your efforts in one day. Try to stick to your meal plan anytime, anywhere. In a restaurant, ask for the meat to be fried without fat. Vegetables are best ordered steamed and without butter or other fats. Ask to remove all cheese from vegetable salads, exclude high-calorie dressings. In fact, no matter how tough the detailed menu for drying the body for girls is, there are a sufficient number of restaurants where you can not violate the meal plan. The main thing is that the chefs take into account your preferences and wishes.
Drying menu for girls for a month by day and the expected final result
If you strictly follow the established 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 for everything back after the end of the diet and you will get a stable result. To record results, weigh yourself naked once a week, preferably at the same time.
If after 7 days you have not seen any result, then you need to work on the mistakes. The first step should be to increase your cardio sessions. To the morning cardio on an empty stomach (45 minutes), add cardio in the late evening for 30 minutes.
If the body drying menu for girls does not give results even under such conditions, then the second step should be a drastic reduction in carbohydrates. On low calorie days, lower the amount to 45-60 grams, and on moderate days to 85 grams. Also after these two low-carb days, add a "carbohydrate" day with 130g / day.
Your body-drying menu for women for a week can be the engine of your progress or a real anchor that will slow down the 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 on the body drying menu by day
- Egg whites. They have no fat or cholesterol, just pure protein. They also only take 2 minutes to prepare.
- Oatmeal. It is a low-sugar, high-fiber product that will provide you with the energy you need for your daily work. It is better to choose regular oatmeal that needs to be cooked, although if you do not have time, then instant oatmeal will sometimes work;
- Green vegetables. They are nutritious and contain a huge amount of useful substances that are very important during drying (vitamins, antioxidants, phytochemicals, etc.). Moreover, they are voluminous and allow you to provide a feeling of satiety for a long time, filling the stomach.
Use food for drying the body and the menu for women and after the end of the cycle
Your month has passed and you have achieved an excellent result, which, of course, I would like to keep. 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 at all that after this period you cannot expand and adapt your diet. This will keep your figure in good shape throughout the entire time. For example, for breakfast, you can always make a protein omelette and eat it with whole grain bread, or eat healthy food and the right foods for dinner. Try not to forget to use protein shakes and bars, especially replacing them with sweets and desserts. Try not to eat unhealthy fats and stick to the basic principles of the diet at all times to make your diet as healthy and healthy as possible.
Detailed daily body drying menu for girls
Now consider the menu for drying the body for women for every day for a month. You can alternate meals for every day for a month and transfer meals from one day to another.
Day One (1810 calories, BJU: 255.37.98 grams)
- Half a cup of oatmeal on the 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. fat-free mayonnaise and 2 sheets of Roman lettuce.
- A serving of protein (about 40 grams).
- Chicken salad (240 grams), 0.5 cups of broccoli, 2 tbsp. l. Italian dressing, half a medium tomato, 2 leaves of Roman 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 of halibut (or red perch);
- 1 cup broccoli.
Third day (1860 cal, BJU: 226, 35, 149 g)
- Half a cup of oatmeal on the water;
- Omelette of 6 proteins 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 (3x4).
- Fat free, low carb protein bar.
- Omelet with 8 proteins 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. fat-free mayonnaise;
- 6-8 shoots of asparagus.
Fifth day (1850 cal, BJU: 258, 32, 122 g)
- Half a cup of oatmeal on the water;
- Omelette of 7 proteins 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 shoots of asparagus.
If you follow the rules =, then in a month you can achieve a noticeable result. Remember that hard drying of the body for girls with severe restrictions is harmful to your health. We advise you to use proper nutrition with reasonable restrictions for optimal results.
Discussion: 20 comments
I liked the body drying menu for girls for a month by day, all the more. I myself somehow can’t make up the right nutrition to lose weight quickly and I’m too lazy to count kbzhu. So I would love to try!
but somehow I didn’t like this drying menu for girls. There are all sorts of desserts, but here it’s somehow neither sweet nor tasty. cloyingly.
Dry sweets are harmful. If only sakhzam is added, and it is not particularly useful. I add honey to bread and it tastes good to me, and not very high in calories. Fruit in cottage cheese is also cool. Somehow I don’t believe in calorie-free syrups ...
Here, the menu for drying the body for girls is very correctly compiled. And now I'm making it myself. I bought the Fast Fat Burning manual and realized that I used to waste time searching for the truth about fat burning on the Internet. You can find so much slag, 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 an accessible language, so that a person who encounters this for the first time will understand. With examples of nutrition. Very useful me this thing!
like fast fat burning. I'm pretty good at burning fat myself. 2 years of experience in the gym, gaining weight and drying. but from the training manual I still learned a few new things and secrets for me. Now I can get results even faster.
thank you for the nutrition 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 menu for drying the body by day. I tried it for a week and I love it. I hardly feel hungry, I eat up, and the weight goes away.
I would never have bought Fast Fat Burning if not for my trainer. She is a frequent visitor to your site and store and said that you can be trusted. I am skeptical about online shopping. But I bought it on her advice. The price is just cheap, but still. sent a manual by mail. I opened it and at first I was upset that there were few pages. I thought there would be a whole book. but then I read it and realized that it has everything I wanted to know. so thank you to my coach and you for such great material. The weight went down, I eat according to your advice.
Ksyusha, I'm the same as you) I was very worried when I ordered the Fast Fat Burning manual. Although the money is small, I still didn’t want to let it go down the drain (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 fat burning guide)) weeks it took 4 kg, especially in the area of the hips and buttocks, the volumes decreased. I am very satisfied 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 menu for drying the body for women for every day and even for a month is even suitable. They wrote that it was scarce, not tasty, but it's not so! I've been eating like this for two months now and I love it! Once a week, they allow themselves to eat a chocolate bar or other yummy, but not in large quantities. I'm fine with this diet.
Fast Fat Burning - cool! Why didn't I think of this before? I will print it out to my clients in the simulator, otherwise so many questions are always the same, it already hurts to answer Yes, and it will come in handy for me, it’s convenient to quickly open and update knowledge!
Damn (This is a very tough drying of the body for girls (I won’t be able to eat like that. Mom makes pancakes, dumplings, pies every day. Well, how can I lose weight with such food ??
It's very simple - give up mom's goodies 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. Very easy to write and quickly learn how to eat right, even in the conditions of mom's sweets))
I am also for fast fat burning! I don't know what I would do if I didn't decide to buy. probably, I would have sat on killer diets from the Internet !!
Is your Fast Fat Burning not a diet??
Anya, no! This is something like a manual, well, that is, you will be taught 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 make your own food.
Crap. Cool! I was just looking for a good menu for drying.
Well, why doubt something and be afraid to buy Fast Fat Burning ??? Have you seen the price? Well, this is a purely symbolic fee) Before buying, I turned to the link for advice. Spread the man from the training manual and all doubts disappeared. So there is nothing to be afraid of. Get a very necessary thing, believe me!
