Drying the body for girls: menu for a month by day, useful tips and diet

Drying the body: useful information

Many people confuse such concepts as drying the body and losing weight. Drying the body is a process of targeted reduction of subcutaneous fat to 8-10%, as a result of which the muscle relief is better manifested. Weight loss - getting rid of extra pounds (not just excess fat).

Three components of drying:

• Drawing up the right training program.
• Normalization of the caloric content of the diet.
• Correction of the proportions of muscle and adipose tissue.

In other words, drying the body for girls is not a diet for 2 weeks, but a long process that will take up to 2 months. Experts emphasize that this system is not for everyone, it can be carried out a maximum of 2 times a year, and it is certainly not recommended for people with poor health.

The initial level of subcutaneous fat should be no more than 25%. We want to warn you that muscles burn faster than fat, so they must receive quality support (strength and nutrition). The amount of protein in food increases, but carbohydrates and fats are minimized.

A completely carbohydrate-free diet can be dangerous to health, medical reviews about it are ambiguous, because ketoacidosis can develop. But the consumption of carbohydrates in small quantities solves this problem. Carbohydrates are energy, it is she who accumulates in the muscles, and unspent is transformed into body fat. Accordingly, when the body consumes glycogen stores in the muscles and in the liver, fats from the depot are used.

Important! Drying the body will be effective only if the girls have muscle mass. If it is not there, you need to move from fitness to power loads and mass-gaining programs, and only then dry yourself.

Diet and its features

During drying, 70% of the diet should be proteins, the rest - unsaturated fats and complex carbohydrates.

Not everyone knows about the principles of healthy eating, briefly about the main thing:

• Fats are saturated and unsaturated. Saturated are found in fatty meat, butter, dairy products. These are bad fats that the body breaks down poorly. Unsaturated fats are found in sea fish, low-fat dairy products, dietary meat, nuts.
• Carbohydrates - there should be few of them on the menu, start with 2 grams per 1 kilogram of your weight and gradually reduce the amount. Include in the menu porridge (buckwheat oatmeal), durum wheat pasta. But with sweets and pastries you need to be careful. For a slender body, you will have to give up fruits for the time of drying, because they contain fructose and sugar.
• Proteins are both vegetable and animal. For girls, vegetable protein is recommended, men digest it harder.

Drying rules for girls:

• Nutrition should be fractional (5-7 times) and consist of the right products.
• You should drink more water: your weight in kg x 0.03. It improves metabolism and cleanses the body.
• Nutrition should not be high in calories: you lose weight if you burn more calories than you consume. Count calories every day, adjust your diet.
• The result will be noticeable after 2 weeks, but the process itself lasts from 6 to 12 weeks.
• Do not forget that only proper nutrition will not give results, high-intensity training is needed. For girls, heavy loads are not recommended, supersets, crossfit, and interval training have proven themselves well. The alternation of strength and cardio loads has the best reviews.
• You can not drastically reduce the calorie content of the diet, the menu should be complete. Every day that you live on a starvation diet, the body compensates. Moreover, he will begin to store fat for the future, and all efforts are wasted. Therefore, you cannot go hungry.
• You can additionally drink fat burners, but remember that they also have contraindications. Each drug is selected individually. In addition, without appropriate loads, they do not work, only during sports, the metabolism is activated and the process of fat burning begins.
• It may take a month and you will notice that the program has stopped producing results. You can change the menu for a couple of days, saturating it with good fats and carbohydrates. This unloading stimulates the production of hormones, and fat burning will resume.
• Before training, it is recommended to create a menu with slowly digesting carbohydrates (oatmeal, whole grain bread) and proteins.
• You can not eat 2 hours before and after training. Before lunch, you should eat 2/3 of the food from your menu.
• Give up junk food, alcohol, smoking - such food definitely does not contribute to weight loss.
• Dishes are recommended to be steamed, stewed or boiled. Make sure that your menu does not contain fried and smoked dishes.
• The menu should contain low-fat dairy products, dietary meat and fish, seafood, eggs, vegetables, cereals. Fruits are allowed only in the first week, then they are excluded.
• If drying will last longer than a month, consult your doctor about taking multivitamin complexes.
• For a month, on average, you will lose up to 5 kg. For 2 weeks - 2-3 kg.

Indicative menu for the month

• Week 1 - 2 g of carbohydrates per 1 kg of your weight.
• Week 2 - 1 g of carbohydrates per 1 kg, do not reduce the amount of proteins and fats.
• Week 3 - all the same as for the second.
• Week 4 - repetition of the first.

It is also better to calculate the way out of the diet by the day: for the first 3-5 days, follow the diet of the fourth week. We increase the amount of carbohydrates gradually, do not abuse simple carbohydrates. We increase the calorie content of the diet by no more than 100 kcal per day.

Day of the week indicative menu 1st For breakfast: vegetable salad (200g), a glass of low-fat yogurt.
For lunch: stewed vegetables (100g), boiled chicken (150g).
For dinner: vegetable salad (200g), boiled chicken (100g)2nd For breakfast: cottage cheese with nuts (120g).
For lunch: meat broth (100g), stewed beef (100g), coleslaw (150g).
For dinner: vegetable salad with egg (150g), low-fat ham (50g)3rd For breakfast: oatmeal with raisins (100g).
For lunch: vegetable puree soup (200g), boiled beef (100g).
For dinner: chicken stew with vegetables (250g)4th For breakfast: 2 boiled eggs, 1 glass of yogurt.
For lunch: pepper with rice and lean beef (150g), vegetable salad (100g).
For dinner: rice with vegetables (200g)5th For breakfast: scrambled eggs from 2 eggs.
For lunch: lean borscht (150g) stewed beef (100g).
For dinner: seafood salad (150g)6th For breakfast: low-fat cottage cheese (100g).
For lunch: stewed fish with vegetables (250g).
For dinner: baked fish (150g), vegetable salad (150g)7th For breakfast: buckwheat porridge (150g), 1 glass of milk.
For lunch: boiled chicken (150g), rice porridge (100g).
For dinner: stewed beans (100g), boiled beef (100g)

Table 2. Menu 2 weeks by day

Day of the week	indicative menu
1st	For breakfast: low-fat cottage cheese (150g), 1 cup of kefir. For lunch: lean fish soup (150g), stewed fish (100g). For dinner: 3 egg white omelet, boiled chicken (100g)
2nd	For breakfast: oatmeal with berries (150g). For lunch: stewed chicken with vegetables (250g).
3rd	For breakfast: 2 boiled eggs, 2 tomatoes. For lunch: cauliflower puree soup (200g), boiled beef (100g). For dinner: buckwheat porridge (100g), boiled chicken (100g)
4th	For breakfast: cottage cheese with dried fruits (150g). For lunch: rice with vegetables (200g). For dinner: beef chop (100g), vegetable salad (150g)
5th	For breakfast: 1 boiled egg, oatmeal (100g). For lunch: mushroom soup (150g) chicken cutlet (100g). For dinner: vegetable stew (200g)
6th	For breakfast: low-fat cottage cheese (120g). For lunch: meat broth (120g), stewed vegetables (150g). For dinner: pilaf with beef (150g)
7th	For breakfast: scrambled eggs (150g). For lunch: soup with beans (200g), boiled chicken breast (100g). For dinner: cottage cheese with dried apricots (150g)

The third week repeats the menu of the second, and the fourth - the menu of the first. Reviews about this diet are mostly positive.