Drying the body for girls: nutrition and training

A slim figure is the dream of every girl. All kinds of mass media dictate strict rules to us, according to which women with curvy figures are considered not the most attractive. Whether this is fair or not, the fact remains. You and I live in a society and cannot neglect its standards without any consequences.

You've probably already heard about this method of losing weight called “drying”. You might have heard this word both among professional athletes and from your girlfriends. In this article we will tell you what proper body drying is for girls at home, and how to do it.

What is body drying

First, let's figure out what the drying process itself is, and how to dry girls properly to lose weight. Most diets remove water from the body, which allows the number on the scale to decrease, and for us to naively rejoice. After finishing the diet, the weight returns, usually even with additional kilograms. As a result of some strict diets, weight is lost due to loss of muscle mass, which is very dangerous for health.

Body drying techniques allow you to lose those hated pounds by reducing the subcutaneous fat layer and even replacing it with muscles. This is a labor-intensive process, but very revealing and effective.

Many people give up on the idea of ​​drying because they don’t know how to properly dry a girl’s body to lose weight. They are afraid that to lose weight you need to contact many nutritionists, spend a lot of money on food and special equipment, but we hasten to reassure you - this is not so. Everything will be described in detail below.

If you, too, have ever wondered how to dry a girl’s body of fat, read on.

Are drying and losing weight the same thing?

Weight loss is aimed directly at getting rid of extra pounds in the shortest possible time, by actively creating a calorie deficit and endless physical activity. Weight loss in this case occurs mainly due to the loss of water, muscle and, at best, fat tissue.

How do athletes and bodybuilders dry? They also diet and increase their exercise, but their weight loss does not come from cutting calories, but from making protein a major part of their diet. If you reduce the number of calories consumed per day, you will not gain muscle mass, the preservation of which is the main point of this method of weight loss.

Rules for drying at home

In order for a girl to quickly dry her body of fat at home, she needs to adhere to strict rules:

1. Try to keep your blood sugar levels consistently low. To ensure this, follow the rules of fractional nutrition: take food in equal portions 6-7 times a day at the same time.
2. Water consumption plays a huge role in the process of metabolism and fat burning in general. Try to drink about two to three liters of water per day (clean water, other drinks do not count).
3. Try to reduce them gradually and learn to count them. This is not difficult these days: there are many programs and mobile applications that will help you with this.
4. If you dramatically reduce the number of calories you consume from carbohydrates, glycogen deficiency may occur, which will lead to a decrease in muscle mass. To quickly dry the body for weight loss at home, you need to reduce the amount of carbohydrates gradually, by about 150 g per week.
5. It is better to do regular training during cutting, with reduced weights, but at the same time increasing the number of approaches and repetitions. Don't neglect aerobics. Strength training is preferable for young people, since the program and diet for drying the body for men are somewhat different from those for women.
6. Do not neglect sports nutrition and dietary supplements. With their help, you can further increase your metabolic rate.
7. An excellent addition would be to take glutamine as a dietary supplement. Take 5 grams after and before training, as well as at the beginning and end of the day.
8. To prevent drying from harming your health, it should last from 8 to 12 weeks.
9. Try to avoid eating low-fiber carbohydrates, particularly floury and white rice. The presence of fiber in foods will make fat burning more effective.
10. How to quickly dry a girl’s body of fat at home? Develop yourself a special diet before training. It should preferably contain protein. Moreover, it must be quickly absorbed. A smaller portion of your meals should be slow-digesting carbohydrates.
11. Take fish or vitamins containing fish oil. It will help you make the process of breaking down subcutaneous fat more effective.
12. Try not to eat two hours before bed, as maximum GH production occurs when glucose levels are low.

Diet features

To understand how to dry properly, you need to know the main differences between drying and other diets. You should burn more calories per day than you consume. To get rid of subcutaneous fat, you need a fast metabolism.

Under no circumstances should you go hungry! This creates a lot of stress for the body, which slows down all the processes we need. So, with every meal, the body begins to think that hunger will soon come again, and stores everything you eat as fat. This can also affect your overall well-being. Possible weakness, dizziness, apathy.

To prevent the above negative consequences from overtaking you, follow the rules that will help you fully understand how to dry a girl’s body at home:

• you need to limit the amount of salt in your diet;
• drink large amounts of water;
• make lean protein the basis of your diet;
• follow special rules for limiting carbohydrate intake;
• focus on exercises with a high number of repetitions.

Control of carbohydrates and dietary supplements

The entire drying process is based on carbohydrates: when they enter the body, glucose is released in the blood, which then accumulates and is processed into energy. If carbohydrate consumption exceeds the norm, there is an excessive supply of glycogen to the muscles and liver. As a result, active growth of adipose tissue begins.

What does body drying mean for weight loss? This means the active process of lipolysis - the breakdown of fats. It is very slow and requires a lot of energy. For better movement of the hormone throughout the body, insulin is needed, which helps glucose to be absorbed. Insulin is produced by the pancreas.

Let's look at some situations you may encounter during the drying process.

Excess carbohydrates

As mentioned above, when there is an excess of glucose, it accumulates in muscle fibers and in the liver; such substances are called glycogen storage. With excessive consumption of carbohydrates, glucose turns into adipocytes - fat cells, which form the hated folds on the body.

If you know how to eat during sports muscle drying, then this process can be started in the opposite direction. With this diet, you become glucose deficient by reducing your carbohydrate intake. The body makes up for the deficiency from internal glycogen reserves, and then from fat cells. This process is called lipolysis and takes a lot of effort and time.

Lack of carbohydrates

But be careful when limiting your carbohydrate intake. Glucose levels that are too low can lead to ketoacidosis (coma caused by insulin deficiency). The body needs carbohydrates, both simple and complex.

How to calculate correctly

The number of carbohydrates consumed per day should be 1.5-2 grams per 1 kilogram of your weight. Strictly control the amount of carbohydrates you consume and their percentage in relation to other nutrients.

Eat more carbohydrates at first and second breakfasts, and in evening meals, reduce their number to a minimum or eliminate them completely.

Protein calculation

The key to effective drying is the correct calculation of BJU (proteins, fats, carbohydrates). The ratio is considered to be 1:1:4, which is incorrect not only in drying, but also in everyday life. Because of this proportion, the number of carbohydrates sharply prevails over the amount of proteins and fats. For a healthy diet or light drying, the ratio 4:2:4 is suitable.

If you are wondering how to do hard body cutting for girls, then the answer is simple: try to adhere to the ratio of 5:1:2, where the number of proteins prevails over the amount of fats and carbohydrates.

Low carb diet

To understand what drying is in sports and why it is needed, you need to know what a low-carb diet is. There are many variations, but they all involve cutting back on foods that have a high glycemic index.

In the process, the number of carbohydrates consumed is reduced by 25%, and the amount of proteins, on the contrary, increases by the same amount. As a result of such measures, the body takes the missing carbohydrates from its own glycogen reserves, which accompanies a decrease in fat deposits.

Intermittent fasting

During drying, it is necessary to place periodic stress on the body. Such as carbohydrate days and, for example, once a week. Such measures will help your metabolism to be in rhythm and not get used to the new diet, which can significantly slow down your weight loss.

But remember that abuse of such shakes is fraught with serious health problems and lack of weight loss as such. Therefore, fasting or “gluttony” should be done no more than once a week.

Diet during drying

It should be immediately noted that the diet menu for women for drying the body at home must necessarily include polyunsaturated fats, which are extremely important for women’s health. You should not exclude foods rich in healthy fats from your diet while cutting. Let's figure out how to eat.

Prohibited foods:

• sugar (drinks containing it, sweets, sauces);
• flour (baked goods, cakes, pastries);
• animal fat (fatty dairy products, fatty meats).

Consume in limited quantities:

• fruits, especially those with a high glycemic index (banana, peach, pear, apricot). The latter can be consumed only a couple of times in the first week;
• vegetables with a high starch content (potatoes, corn) should be consumed rarely, only in the first weeks;
• egg yolks. Limit yourself to 1-2 pieces per day, no more.

You can eat:

• boiled or baked turkey or chicken fillet;
• any fish and seafood;
• egg whites;
• low-fat cottage cheese (only once a day);
• fresh greens and low-starch vegetables can be eaten in unlimited quantities;
• Be sure to drink 3 liters of water per day.

Sample menu for the day

The answer to the main question of how to dry your body for girls is the correct nutrition program. It must be selected individually, depending on the height/weight ratio, the desired result and the lifestyle of a particular person.

Many girls worry that such big dietary restrictions can cause breakdowns. Below you will find recipes for dishes corresponding to effective drying of the body that are not only healthy, but also very tasty, as well as a weekly menu for girls.

Various combinations of dishes from our list will help add variety to your diet. For each meal, choose one option from the options offered.

• porridge with skim milk or water (oatmeal, rolled oats), light salad of cucumber and flaxseed oil;
• a portion of baked fish with brown rice and light vegetables;
• egg white omelette baked with tomatoes;
• freshly squeezed orange juice with avocado salad and nuts.

Lunch:

• fruit salad for drying the body according to the recipe: cut light fruits, add a few nuts, without dressing;
• specialized low-calorie bread with a glass of freshly squeezed juice;
• low-fat cottage cheese or yogurt with small additives.

• rye bread with boiled chicken breast and mushroom soup;
• a portion of fish soup, fish baked without oil, light salad of cucumbers and tomatoes, whole grain bread;
• lentil soup, baked turkey, vegetable salad dressed with vegetable oil;
• boiled beef, lean borscht without potatoes, vegetable salad with egg whites.

• rye bread sandwich with chicken breast, lettuce, cucumbers and egg white;
• a portion of cottage cheese with blueberries and nuts;
• smoothie made with fresh berries and skim milk;
• vegetable salad without oil with hard cheese.

• baked chicken with vegetables;
• steamed cutlets and steamed broccoli;
• low-fat cottage cheese seasoned with low-fat kefir;
• low-fat in foil with onions and herbs.

Nutrition program for girls for a month

For the “body drying for girls” diet to be effective, the menu for the month must be thought out in advance. The final result will depend both on your efforts and on the characteristics of the body, which also need to be taken into account. In order not to get health problems and not to contact a gastroenterologist again, you need to choose the right diet for each week of drying, because these periods are responsible for various changes in your body.

First week

It is very harmful to start drying abruptly. To avoid negative consequences, try to gradually reduce the amount of carbohydrates during the first week. During this period, you should not reduce your carbohydrate intake below 2.6 grams per 1 kilogram of weight. Make the main products of your new diet boiled skinless chicken fillet, greens, cucumber salad and fish, which you try to eat almost every day.

Second week

During the second week, the menu should become stricter. Protein foods prevail over carbohydrate foods, which, in turn, are reduced to 1 - 1.5 grams per 1 kilogram of weight. Dinner should be low-carb, but not completely devoid of carbohydrates.

Third week

During this period, fruits should be completely excluded from the diet. The amount of carbohydrates consumed daily should also be reduced to 0.6 grams per 1 kilogram of weight. Please note that it is very important to maintain fluid balance in the body and drink enough fluids.

Fourth week

In the fourth week, carbohydrates should be eliminated almost completely. In the morning, 4 tablespoons of rolled oats are allowed. Carrots also become a number of prohibited foods.

Sports nutrition and supplements

There are many cases - from breakdowns to slow metabolism - in which a given diet may not be as effective as it could be. Therefore, if you do not know how, for example, to dry out the body of a woman over 40, then in this and many other cases sports nutrition and supplements will help you. Not only will they help you overcome the challenges of weight loss, but they will also speed up the process.

1. Protein- an integral part of drying as such. In most cases, for those following this diet, the daily protein intake consists of 50% protein supplements and 50% protein from food. Protein powder has no contraindications (with the exception of intolerance to certain types of protein, mainly milk). There are two types of protein: fast and slow. They should be consumed during the day and before bed, respectively.
2. BCAA– amino acids, which take 4-6 grams before training. They help muscles recover faster and increase in volume. There are such types of BCAA as: leucine, isoleucine and valine.
3. L-carnitine– a dietary supplement that corrects the metabolic process and thereby accelerates the process of losing weight.
4. Vitamin complex– due to dietary restrictions during drying, the body loses a large amount of vitamins and nutrients that came with familiar, high-carbohydrate foods. Therefore, it is worth replenishing their deficiency with special drugs and supplements. Good immunity and an abundance of all vitamins are the key to proper body drying for girls at home.

Workouts for better results

It is impossible to keep muscles toned and the body toned during drying without regular physical activity. Body drying exercises for girls will help you quickly get rid of hated fat deposits. Workouts that will be effective in the fight against extra pounds can be divided into strength and aerobic.

Aerobic (cardio)

This is what causes fat to decrease and calories to burn. This category includes:

• swimming;
• horse riding;
• jumping rope;
• various sports games such as volleyball, basketball, tennis;
• aerobics, step aerobics, water aerobics.

The specifics of performing these exercises are also very important. Aerobic exercise should be given to the body regularly, for an equal amount of time. It is better to do this before breakfast after waking up, since it is at this time that the body expends the most energy, which contributes to the rapid drying of the body for weight loss at home. Try not to eat two hours before training to avoid feeling heavy in the stomach and reducing performance.

Power

Workouts aimed directly at building muscle. If cardio training has a mild impact on all muscle groups, then strength training puts emphasis and stress on certain muscles you have chosen.

You can do them like this:

• gym - there you will definitely find everything you need for this activity;
• lifting weights;
• exercises with dumbbells and barbells.

Strength training formats are conventionally divided into three types: supersets, circuit training and split training. Circular exercises consist of many approaches of a small number of exercises, with a short break between approaches. Split training is suitable for those who are interested, for example, in the rules of drying feet for girls. It involves working out individual muscles on separate days. This way you can work on exactly those places that bother you most. And the last type, supersets, is something similar to circuit training, only with fewer sets and no rest in between.

Home workouts can also be effective in the fight against excess weight. And if you don’t know how to dry your abs and belly for girls at home, don’t be alarmed. Exercises with weights and dumbbells are a great way to keep yourself in shape. Work out on a special gymnastics mat; even buying a new sports kit can perfectly motivate you not to miss training.

Some basic exercises that are easy to do at home:

• push-ups from the floor - first with bent, then with straight knees;
• squats with dumbbells;
• various aerobic exercises with a gymnastic ball;
• lunges with a stick on your shoulders or dumbbells in your hands in different directions.

Ways to improve metabolism

It happens that body drying products for women do not have the best effect on metabolism and slow it down. Here are a few ways to speed it up again:

1. Visiting baths and saunas. The use of various scrubs and oils is encouraged.
2. Wraps. There are many types on the market now, each of which gives its own special result, so you are sure to find something suitable for yourself. You can also get this procedure in many beauty salons.
3. Massage will not only help improve blood circulation and metabolism, but also relax muscles after workouts.
4. Consumption has a positive effect on metabolism green tea and natural black coffee in moderation.

Exiting drying mode

Under no circumstances should you leave the diet abruptly, otherwise the weight may return even in large quantities. After completing the “feat”, adhere to the same dietary order, that is, a list of foods - what girls can eat while drying their bodies. Follow back your planned meal plan. Don’t stop playing sports, you can make them less frequent, but be sure to do them regularly.

Insignificant results: reasons

If after drying the results are extremely small, this indicates one of the following errors:

• lack of sleep, stress;
• incorrectly compiled or disrupted lesson program;
• BZHU is calculated incorrectly;
• you did not follow the nutrition program.

Contraindications

These include:

• pregnancy, breastfeeding;
• work involving very active mental or physical activity;
• diabetes;
• diseases of the cardiovascular system, gastrointestinal tract, kidneys, liver;
• severe malaise in the first weeks of the diet.

The diet for drying the body for men and what foods can be eaten during it are also selected individually. By following rules that are incorrect for you personally, you risk, at best, simply not achieving the desired results, and at worst, experiencing health problems. Before starting a diet, consult a personal trainer, or preferably a doctor.

Motivation is very important in the process of losing weight. View the achievements of girls after drying their bodies, their reviews and results, preferably with before and after photos. You can even print photos and make collages. Constantly finding slender bodies before your eyes will remind you of your goal!

Video

You will find useful information about proper nutrition during drying in this video.