The body drying diet for women helps to get rid of excess body fat by adjusting the diet in combination with active physical activity. Its difference from other methods of losing weight is that it makes it possible to eliminate fat and preserve muscle mass by creating a carbohydrate deficit. As we know, if excess carbohydrates enter the body, they are not wasted on energy, but are transformed into adipose tissue. If foods rich in carbohydrates are limited in the diet, then fatty tissues will be consumed by the body to obtain the same energy, due to which we will lose weight. Initially, drying was used by bodybuilders, but now it has become popular among other categories of people, in particular, among women who play sports for themselves. Consider the basic principles of the drying diet and its approximate menu.
Drying diet for women involves the following principles:
- You need to eat often and in small portions. Optimal frequency: five times a day, of which three main meals and two snacks.
- We limit the amount of salt in the diet.
- We will definitely have breakfast.
- It is recommended to have dinner exclusively with proteins.
- Control your calories. It will depend on your weight, age, physical activity. On average, on drying per day, you need to consume 1500-1800 kcal, but deviations in one direction or another are acceptable.
- By the middle of the diet, the amount of carbohydrates in the diet gradually decreases, then also gradually increases, and we return to the usual diet.
- An important role is given to physical activity. Several times a week you should do, and focus on strength training. You can go to the gym or exercise at home.
- Do not eat one hour before training and two hours after it.
- The diet usually lasts 4-6 weeks.
- Weigh yourself regularly and remember that safe weight loss is up to 1 kilogram per week.
Nutrition Features
The diet for drying the body for women mainly consists of a protein diet, a gradually decreasing amount of carbohydrates and a minimum amount of vegetable fats.
Carbohydrates in the diet are mainly represented by whole grain cereals, which are important sources of dietary fiber necessary for normal bowel function. Brown rice and buckwheat are allowed to be consumed only at the first stage of the diet.
The main products for drying the body for women are protein, and their list will be as follows:
- egg whites;
- chicken breasts, turkey fillet;
- beef, veal;
- white varieties of fish;
- skim cheese;
- low-fat kefir and yogurt.
- Various seafood: squid, shrimp, mussels, seaweed and so on.
In addition, there are other products that can be supplemented with a drying diet:
- buckwheat, oatmeal, pearl barley;
- pasta made from whole grain or rye flour;
- bran;
- tofu, milk and other soy products;
- fresh vegetables;
- unsweetened fruits;
- unrefined oil as the main source of fats.
It is important to drink enough water. Unsweetened tea and natural coffee are also allowed. Sugar during drying is excluded. Of fruits, green apples, grapefruits, kiwi, lemons are allowed. Prohibited alcoholic, carbonated drinks, sweets, pastries, fast food, pickles, conservation. It is often recommended to supplement the diet with all sorts of supplements from sports nutrition.
Drying has contraindications. These are problems with the gastrointestinal tract, liver, kidneys, heart, diabetes. It is also contraindicated in pregnant and lactating women, as well as those who do not have muscle mass.
Drying diet for girls: weekly menu
The optimal drying time for girls is five weeks. In the first week, carbohydrate starvation should not be excessively rigid. Consider what a drying diet for women will look like, the menu of which you will find below.
First week
The amount of carbohydrates consumed this week is limited to 2 grams per 120 kg of weight. That is, with a weight of 60 kg per day, you will need 120 g of carbohydrates. Their main sources are whole grains, such as buckwheat. It is recommended to eat eggs, chicken fillet, fish, cottage cheese. Use salt and seasonings to a minimum. As a snack, you can use a grapefruit or a green apple. The body drying diet menu for women this week may look like this:
- Breakfast: three boiled eggs, two of which are without yolk, fruit, green tea.
- Lunch: 100 grams of boiled chicken fillet, salad of greens and cucumbers with dressing in the form of lemon juice, a glass of orange juice.
- Dinner: 100 grams of white boiled fish, one citrus.
- Breakfast: 200 grams of oatmeal, fruit, green tea without sugar.
- Lunch: 200 grams of chicken fillet, cabbage salad, grapefruit juice.
- Dinner: 100 grams of low-fat cottage cheese, a glass of tea.
- Breakfast: three egg white omelet, a glass of yogurt.
- Lunch: 200 grams of stewed fish, cucumber and cabbage salad with olive oil, orange.
- Dinner: fruit salad, 100 grams of cottage cheese, tea.
- Breakfast: multi-grain muesli, two boiled eggs, tea.
- Lunch: 250 grams of boiled chicken fillet, vegetable soups.
- Dinner: buckwheat, 200 ml of yogurt.
- Breakfast: scrambled eggs from three eggs and a tomato, green tea without sugar.
- Lunch: baked white fish, buckwheat boiled in water.
- Dinner: 150 g cottage cheese, citrus, herbal tea.
- Breakfast: oatmeal, a glass of low-fat milk, fruit.
- Lunch: 250 grams of boiled squid, 100 grams of durum wheat pasta, cucumber salad.
- Dinner: 150 grams of boiled white fish, orange juice.
- Breakfast: 200 grams of muesli, hard boiled egg, green tea without sugar.
- Lunch: cauliflower soup without potatoes, 250 grams of chicken fillet, cabbage salad.
- Dinner: 150 grams of cottage cheese, fruit salad.
You can have a snack with unsweetened fruit, a small amount of nuts, something protein and low-fat. If you feel like eating late in the evening or before going to bed, eat proteins or drink fat-free kefir.
Second week
In the first week, the body adapts to the beginning of drying, and in the second week it intensifies. Fruits are excluded from the diet. Carbohydrates are calculated according to the formula 1 gram per kg of weight. The amount of proteins, respectively, increases and makes up 4/5 of the entire diet. Fat - 20%. The evening menu of the body drying diet for women may include boiled chicken, yogurt, cottage cheese. Carbohydrates and fats can only be consumed for breakfast and lunch.
In the second week, the diet will go easier, as the body gradually gets used to it, and protests less.
Third week
This week is very difficult, since carbohydrates on the menu will be presented in a minimum amount - 0.5 g per kg of body weight. It is important to monitor your body, as a lack of carbohydrates can provoke its weakness. To support it, it is recommended to use multivitamin complexes.
Feeling the first signs of malaise, you can drink a glass of fruit juice. The menu should remain chicken breast, cottage cheese, milk, eggs, bran. Cereals and grains are excluded.
Fourth and fifth week
This week's menu should be determined by how you feel. If drying is well tolerated by you, you can repeat the menu of the third week, if discomfort is felt, the menu of the second week. Further, the amount of carbohydrates gradually increases, the menu of the first week is repeated, and gradually we return to the usual diet. Workout after the diet must be continued.
Experts strongly recommend supplementing your diet when drying not only with vitamins, but also with supplements from sports nutrition. This is a protein that will help our muscles recover and accelerate their growth processes. Protein shakes can be consumed after training. L-carnitine is also useful, which accelerates fat burning processes. But keep in mind that no supplements can replace good nutrition - they can only supplement it.
Drying workouts
The diet for drying the body, the menu for women in which we have already considered, must be combined with physical exercises, otherwise it may simply not give a result. As already mentioned, you do not need to eat a couple of hours before and after a workout.
Aerobic exercise helps speed up the process of removing fat from the body. You can run, ride a bike, do swings, squats. You can also engage in your favorite active sport - rollerblading, skating, and so on.
But also power loads when drying are also needed. They will help to find the very desired relief and improve the condition of your muscle mass. It is recommended to perform a set of exercises to work out all the muscles of the body.
Engage optimally 3-4 times a week. Each exercise is recommended to be performed in several approaches. The break between sets should be no more than a minute, and the break between different exercises should be no more than five minutes. So the fat burning process will go better.
Drying is a unique system that allows you not only to get rid of excess weight, but to make the body more athletic, sculpted and toned. It can be hard to endure, but it's worth it. Keep in mind that sticking to this nutrition system makes sense only if you play sports.
Video about nutrition and training for girls during drying
