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The positive effect of this vitamin on the human body. What fruits, vegetables and berries contain this useful element.
In the process of drying, two main tasks must be solved - the elimination of body fat and the preservation of the muscular corset. At the same time, the result can be achieved by organizing the correct training process and rational nutrition.
But what diet regime is suitable for girls? What products do you prefer? Below we consider the menu for drying the body for women for every day, as well as the features of this process.
essence of drying
When a woman sets the task of losing weight, she changes her diet - she stops eating foods with fast carbohydrates and saturated fats. But the drying process involves not only dietary restrictions, but also physical exercise.
It is worth adhering to the following rules:
- Refuse to switch to multi-repetition exercises. Otherwise, the muscles will no longer receive their usual load and will begin to “crumble”. Perfect option - leave strength training.
- Be sure to add aerobic exercise. They help burn excess body fat. The best option is to start three cardio workouts a week for 30 minutes, gradually increasing the time to 50-60.
- It is forbidden to sharply remove carbohydrates (even if a rigid diet for drying the body is chosen). The transition should be smooth, week after week.
Subtleties of nutrition
Drying the body in bodybuilding is a gradual rejection of carbohydrates, which are sources of energy and the main enemies for the figure. The reason is that after entering the body, such elements are processed into glycogen. If there are too many of them, then the entire subsequent volume is spent on the accumulation of fat.
But there is a nuance here. If you completely abandon carbohydrate foods, then there is a deficiency of glucose. As a result, the body accumulates toxins, which subsequently poison it. How to act in such cases?
Basic Rules:
- Fluid must be supplied in sufficient quantities. This is important, because this is the only way foreign decay products and ketone toxins are washed out of the body. In addition, fluid, along with protein, is involved in the formation of muscle mass. It is water that is the main solvent for incoming amino acids, as well as a participant in chemical processes.
- Calorie counting should be an important part of your diet. Please note that the calorie deficit from the daily allowance should be 20% , no more. At the same time, most of the diet should be formed from natural protein. The easiest way to get it is from fish, chicken, eggs and cottage cheese. For a woman, the protein norm on the drying menu is 1.8-2.2 grams per kilo of weight.
- Carbohydrates are allowed on the menu, but in small quantities. However, they must be complex. Baking, sweets and flour products are prohibited. The advantage should be given to cereals and vegetables.
- Fat intake is also important, but, as with carbohydrates, they should be consumed in small amounts. They must be unsaturated (linseed oil, fish oil).
Basic products for drying
The average duration of a diet for burning fat and creating relief is 1-3 months. The duration of the course is adjusted according to the fat present on the body. Many set the goal of eliminating excess deposits in one week. But practice shows that this option is impossible. The transition from normal mode to dry food should be smooth.
It is desirable to take food fractionally, that is, 5-7 times a day. In this case, the diet should be formed only from healthy foods. As for the time around the workout, here the distribution of nutrients looks like this:
- All carbohydrates should be consumed in the morning. It is allowed to take a small portion 1.5-2 hours before class.
- Immediately after leaving the gym, you need to take a quality protein (better isolate). After another 30-40 minutes, the body should receive protein from food.
If the task is to dry the body, the menu for the week should be drawn up taking into account the following points:
- Forbidden foods - sugar, bread, cakes, juices, soda, fatty meats (lamb, pork, etc.).
- Foods that are allowed to be taken in moderation are corn, peas, beets, pumpkin, cereals, rice.
- Useful - fresh herbs (parsley, lettuce, celery), low-fat cottage cheese, eggs, chicken or turkey fillet, low-fat fish.
Carbohydrates and proteins: how much do you need?
Above, we have already touched on the importance of proteins and carbohydrates in the process of losing weight. But let's delve even deeper into the topic. Let's start with carbohydrates. Excessive consumption of these elements reduces the efficiency of fat burning, and their deficiency worsens mood, leads to a decrease in energy. Lethargy, apathy, reluctance to go to the gym, an urgent need for something sweet - all these are signs of their lack.
What should be the diet for drying the body for girls from the position of taking carbohydrate foods? There are no difficulties here. The daily intake is 40-60 grams. Average One pound of weight should have a gram of carbohydrates. Further, it is possible to adjust this amount in one direction and the other.
As for protein, here the level is normal - 1.8-2.2 grams per kilogram. In some cases, nutrition during drying of the body allows an increase to the level of 2.5 grams per 1 kg. The main protein should come from food - eggs, fish, meat and others.
If we consider the diet in more detail, given the transition from a regular diet to a low-carb diet, then you should do the following:
- In the first week - carbohydrates in the amount of 2 grams per kilo. The basis of the diet is vegetables, eggs, chicken, rice, cereals, fat-free cottage cheese.
- The second week - a decrease in the volume of carbohydrates to 1-1.5 grams, the volume of protein increases accordingly.
- The third week and beyond is the most rigorous period (it lasts until the desired result is achieved). At this time, the level of carbohydrates will be up to 1 gram per kilo of weight (at the final stages, there may be an exit to the level of 0-0.5 grams within 1-2 weeks). The level of protein consumed remains the same.
- This is followed by a gradual exit - carbohydrates gradually return to the original mark.
Menu Options
To properly build a diet, there should be approximately a menu in front of your eyes. Knowing the features of the selection of products, it will be easy to choose the right ones, taking into account preferences and the required number of calories.
So, the menu for a week when drying the body for girls:
- 1 day. In the morning - oatmeal, two egg whites and tea. At lunchtime - cucumber salad and chicken breast. Snack - fat-free cottage cheese. Dinner - steamed fish with cabbage.
- 2 day. In the morning - scrambled eggs and buckwheat on the water. At lunchtime - boiled beef and pepper and cabbage salad. Snack - fish with asparagus, dinner - fat-free cottage cheese.
- 3 day. In the morning - 2-3 slices of whole grain bread and scrambled eggs. At lunchtime - cucumber and tomato salad and chicken fillet. Snack - cottage cheese with dried apricots, dinner - stewed cabbage and fish.
- Day 4. In the morning - oatmeal, low-fat kefir. At lunchtime - squid, pepper salad. Snack - kefir, a couple of apples, dinner - cottage cheese.
- Day 5. In the morning - scrambled eggs, muesli without sugar in skim milk. At lunchtime - boiled breast, greens. After another 1-2 hours - cottage cheese, and for dinner - steamed fish and green peas.
- Day 6. In the morning - eggs with tomatoes, buckwheat. At lunchtime - beans, boiled meat. During the afternoon - cottage cheese, dinner - chicken breast and greens.
- Day 7. In the morning - oatmeal, boiled eggs, tea. At lunchtime - fish with vegetables. After 1-2 hours - vegetable salad, and for dinner - fat-free cottage cheese.
- An additional protein shake is allowed between breakfast and lunch each day.
The principles of nutrition for drying the body are discussed above, a menu for every day is presented. But this is only an approximate option - it is allowed to regulate the diet at your discretion, taking into account the needs of the body and the characteristics of the diet.
