Diet to dry the body. There are a number of rules to follow when exiting the dryer. What to eat before and after training

Drying- burning the subcutaneous fatty layer of the body by cutting back on calories consumed. This is not a technique for removing excess fluid from the body, as some mistakenly believe.

The essence of drying for girls provides for the fact that in the process of adhering to a diet and a training program, the body fat decreases, muscle mass is not lost, and the body will acquire the desired relief.

What is body drying for girls?

Generally, drying is suitable and practiced by professional athletes to achieve a competitive bump and a perfect figure to look beautiful.

Experts strongly recommend that beginners and amateurs dry themselves "without fanaticism" and no more than twice a year.

Such a popular drying of the body for girls includes a set of activities and features that contribute to fast weight loss and weight loss: special diet + special exercise.

Important: drying is not carried out if a certain volume is not collected muscle mass!

Diet involves careful control of calorie intake. This is the key to effective loss of excess weight and body fat while preserving muscles.

Basic principles

The drying menu for girls is based on the principle: consume less energy than waste.

The main energy source for the body is carbohydrates. Therefore, in order to comply with the rules of drying, it is required to establish strict control over the consumed carbohydrates.

To get the desired result, you must follow the main drying rules:

• Drink. Daily volume of net drinking water(not tea, coffee, and even more so not carbonated drinks) should be at least 2.5 liters. Water helps to "accelerate" the metabolism.
• There is. The maintenance of metabolism (metabolism) is due to fractional nutrition(5-6 meals a day in small portions every 2-3 hours). In no case should you go hungry. It is worth having a snack with something proteinaceous or low-calorie, given the daily allowable rate.
• Think. Be sure to count your calories and reduce your calorie intake. The girls' menu averages 2,000 calories per day. Should be gradually reduced daily amount cal.
• No. Say a firm no to carbs in evening time... In the evening, even permitted cereals should be excluded from the diet. Their "time" is morning. The last meal is no later than three hours before bedtime.
• Rule 2 hours. Avoid eating two hours before and after training.
• Well-being. The first principle of all dieting and exercise is to do no harm. Therefore, it is very important to monitor your condition, and in case of a significant deterioration in well-being, immediately stop drying.

Allowed and Prohibited Products

To start eliminating deposition subcutaneous fat in the body without losing muscle tissue, the use of protein foods is required. Protein-rich foods will help you feel fuller and grow your muscles.

• sugar;
• flour products (White bread, sweet buns, etc.);
• confectionery;
• sodas and sweet water (as sources of "empty" carbohydrates);
• mayonnaise, ketchup and a variety of fatty sauces;
• products containing animal fats - sour cream, butter meat, lamb, pork.

The drying menu for girls is based on products with a low carbohydrate content and a large amount of protein.

Products such as:

• lean meat (boiled or baked chicken breasts, turkey);
• fish (lean), seafood;
• porridge (buckwheat, rice);
• skim cheese(no more than once a week);
• fiber-rich vegetables (celery, broccoli, peppers, green peas, lettuce, cucumber, tomato); sometimes you can starchy vegetables (boiled or baked potatoes, pumpkin, corn);
• chicken eggs (mainly white, yolk can be no more than 2 per day);
• sour berries and fruits.

It is necessary to enter and exit the diet smoothly in order to avoid the stressful state of the body.

How and how much is there?

The diet for drying girls is quite strict. Duration of the diet - no more than 5 weeks(maybe 7 weeks, everything will depend on the amount of body fat).

Its main advantage is the natural correction of metabolism, due to which extra pounds are lost, but so that your body is not under stress.

Herbal ingredients facilitate the process of losing weight. Glycogen and fat do not accumulate. Together with regular training, you can achieve amazing results. Tea has no contraindications for drinking.

Menu for girls on drying for a week

An approximate menu for a week in the table:

Day
1 day	Breakfast: buckwheat 60 g, 3 eggs (without yolks), coffee (without sugar) Snack: 3 eggs (without yolks), green peas 50 g, corn 50 g Dinner: oatmeal 60 g, chicken breast 140 g After training / afternoon snack: whey protein portion, dried fruit 30 g Dinner: vegetable salad, red fish 160 g Before bedtime:
2nd day	Breakfast: oatmeal 60 g, 3 eggs (without yolks), milk 200 ml Snack: turkey 130 g, whole grain bread 2 slices Dinner: vegetable stew, boiled meat 150 g After training / afternoon snack: tofu, bread c / c 2 slices, coffee Dinner: seafood 130 g, vegetable salad Before bedtime:3 eggs (without yolks)
Day 3	Breakfast: red fish 150 g, bread c / z 2 slices Snack: 3 eggs (without yolks), 2 bananas Dinner: brown rice 50 g, chicken fillet 150 g, vegetable salad After training / afternoon snack: whey protein - portion, sour apple 1 pc. Dinner: boiled fillet 150 g, stewed vegetables Before bedtime: cottage cheese 130 g, sour berries 50 g
4th day	Breakfast: corn flakes 150 g, milk 400 ml Snack: nuts 40 g, 2 bananas Dinner: durum pasta 50 g, beef 150 g, salad After training / afternoon snack: natural yoghurt 300 g Dinner: squid 100 g, pumpkin Before bedtime: cottage cheese 130 g
Day 5	Breakfast: 3 squirrels + a whole egg, bread c / c 2 slices, half an avocado Snack:cottage cheese 100-150 g, orange, banana Dinner: baked potatoes 150 g, red fish 50 g, After training / afternoon snack: whey protein - portion, dried fruit 30 g Dinner: baked fillet 150 g, salad Before bedtime: kefir 300 ml, bran 50 g
6th day	Breakfast: 3 eggs (without yolks), bread c / z 2 slices, peanut butter Snack: seafood salad 150 g, orange Dinner: oatmeal 50 g, beef 150 g, stewed carrot After training / afternoon snack: nuts 40 g, dried fruits 30 g Dinner: boiled fillet 150 g, salad Before bedtime: milk 350 ml, sour berries 50 g
Day 7	Breakfast: buckwheat 60 g, milk 300 ml Snack: turkey 100 g, bread c / c 2 slices, apple and orange Dinner: baked potatoes 80 g, red fish 120 g, cherry tomatoes After training / afternoon snack: natural yogurt 250 g, 2 bananas Dinner: shrimp 100 g, salad Before bedtime: cottage cheese 130 g

Basic rules of the menu:

• Any combination of products is possible. You just need to observe main principle drying menu for girls - the right ratio of nutrients.
• The drying diet can be based not only on the weekly principle. with a reduction in the amount of carbohydrates, but also on the principle of cyclic alternation.
• A low-carb day on the menu alternates with a medium-carb day. This approach allows you to "accelerate" the metabolism (metabolism), forcing the body to work in special regime on the process of fat burning without fear of losing muscle volume.
• Mixed days (same content in daily menu proteins and carbohydrates) are used on days of intense workouts, and high-protein on days of rest. This approach is considered more gentle, since the body receives the necessary amount of energy for effective life.

Express drying

Tough express drying brings exactly the opposite result for the body. This option can be considered for those who urgently need to "dry" the body.

The essence of express drying is that carbohydrates are completely removed from the diet for 3-7 days. In this case, a visit to the gym is mandatory.

This super-fast weight loss program by the appointed date has a short-term effect. Adhering to such a food system for more than seven days is extremely dangerous to health.

How do I start drying?

Several useful rules and ways:

• As already noted, meals are served 5-7 times a day and include only "necessary" products.
• Carbohydrates should only be consumed before 12 noon or a couple of hours before training.
• It is recommended to take isolate immediately after exercise whey protein, and after 2 hours make a full meal in the form of vegetables and proteins.
• Lack of fat negatively affects female body(deterioration of hair, nails, absence of menstruation), therefore, it is imperative to include polyunsaturated fats in the menu. They are present in sea ​​fish, walnuts, almonds, sesame seeds, linseed oil.

How do vegetarians dry out?

Among athletes who eat traditionally, there is an opinion that drying for vegetarians, and even more so for vegans (do not eat meat, dairy products and eggs), is very difficult and, undoubtedly, carries with it difficulties in the formation of the diet.

Effective drying requires the presence of protein-rich foods on the daily menu. Meat eaters eat animal protein, while vegetarians eat vegetable protein.

Everything is much simpler - the process of reducing the body fat is faster and better. Since the presence of a large amount of subcutaneous fat in vegetarians is an exception rather than a regularity.

All meat (or dairy) products on the menu for drying girls are replaced with:

It is better to eat seeds and grains when germinated. In this "live" form, they are fermented and provide improved digestion and, accordingly, high-quality assimilation.

Want to lose weight?

A slender figure is the dream of many women and men. I want to be at a comfortable weight without exhausting myself with rigid diets and hard exercises.

Plus, being overweight can lead to health problems! Heart disease, shortness of breath, diabetes, arthritis and noticeably shortened life expectancy!

It has the following properties:

• Boosts metabolism
• Burns body fat
• Reduces weight
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Most Effective Fat Burners

In the fight against body fat can serve good service fat burners. it special additives promoting the breakdown of adipose tissue by optimizing and accelerating metabolism.

Fat burners are distinguished:

Black spider

Hydroxycut hardcore

Attention: taking medications or sports drugs must be carried out under the strict guidance of a doctor or trainer. Incorrect dose calculation can lead to negative consequences. There are contraindications. There are side effects.

All fat burning drugs are divided into thermogenics (energy) and lipotropics:

1. Thermogenics speed up the metabolism by raising the body temperature.
2. Lipotropics block the synthesis of lipids in the liver, break them down to acids.

For fat burning to be effective, the drug or product must contain:

• caffeine;
• ephedrine (or pseudoephedrine);
• l-carnitine;
• epigallocachetin gallate;
• chromium picolinate;
• conjugated linoleic acid.

Before choosing an energy drink, girls need to carefully and thoroughly study the composition and make sure that there are no contraindications for taking, these include:

1. pregnancy;
2. lactation;
3. high blood pressure;
4. allergy;
5. diabetes;
6. problems with thyroid gland, liver and pancreas.

Sports nutrition

In addition to the fat burners from the lineup offered by the manufacturers of sports nutrition, other products from these companies can be taken to improve the result.

• amino acids (eg BCAA);
• various vitamin complexes for women (Opti-Women);
• proteins (whey, shakes, bars);
• creatine.

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Drying program

Physical activity and sports are integral attributes of drying. Well-designed training programs, whether in the gym or at home, in symbiosis with the diet will give an amazing effect.

There are two fundamentally opposite systems and stages of training for girls who are drying:

Gym Activities:

• On average, the training program lasts 4 weeks.
• Strength training of 45-60 minutes should be done 4 times a week.
• For two days it is worth doing cardio workouts, working out lagging muscle groups (for girls, this is most often the shoulder girdle), as well as the abdominal muscles.
• Most often, strength training is based on basic exercises, the average number of approaches 3-4 times for 20-25 repetitions.
• Rest time between repetitions is no more than 45 seconds.

Workouts at home:

• Workouts at home require a jump rope, dumbbells (ideally collapsible; you can use bottles of water or sand), a stopwatch, and preferably a heart rate monitor.
• When doing aerobic exercise, you need to calculate and control your heart rate.
• Maintaining it at 130 beats per minute ( average; a more accurate indicator is calculated individually) works for fat burning.

Contraindications

The main thing when drying the body is to diet. The diet during this period is sharply limited in terms of carbohydrates and fats. This diet very effective in terms of getting rid of body fat, but at the same time it is extremely dangerous for the body.

When starting drying, you need to be completely healthy, because in the process of adherence to the diet, they become aggravated chronic diseases, the body's immune defense is sharply reduced.

A diet for persons is absolutely contraindicated:

• with liver and kidney problems;
• during pregnancy and lactation;
• with diseases of the pancreas and thyroid gland;
• with gastrointestinal problems;
• diabetics.

How to eat after a diet?

The best option is to follow the principles of proper nutrition:

After completing the diet, you should not "pounce" on carbohydrate and fatty foods.

During this period, you need to eat in small portions, in moderation. Products prohibited for drying can be omitted from the subsequent diet or consumed in minimal quantities.

Exiting the diet

There are a number of rules when exiting the dryer:

• The exit from drying should take place smoothly, so as not to harm the body and not spoil the relief of the body. This applies to both nutrition and exercise.
• The program of strength and cardio loads can be made less intense, but maintain their regularity.
• In terms of nutrition, throughout the month, you should tidy up the diet and gradually switch to more varied food- add other types of fruits and dairy products.
• Try to avoid "fast" carbohydrates.

Drying the body helps to achieve the desired relief and overall result. With proper adherence to all the rules of diet and exercise, the result will not be long in coming.

Before and after photos

Gaining muscle mass is based on anabolic processes, as a result of which fat is inevitably deposited. Getting bumped is the second part of any bodybuilder's job at own body... Exercise alone is not enough to burn body fat and show off your grown muscles. Needed for every day is radically rebuilt: instead of consuming foods with a high energy value the emphasis is on protein.

Features of the diet

• The basic products are the following: boiled chicken fillet, white fish without fat, cottage cheese, seafood.
• Complex carbohydrates are a controlled and reduced part of the diet: buckwheat, oatmeal, bran.
• Vegetables should remain in the diet, since they are sources of fiber: cabbage, herbs, cucumbers.

Flour, sweet, carbonated and sweetened drinks, potatoes, carrots - all this completely excludes drying of the body. The menu for each day changes depending on the stages, which provide for the gradual reduction of carbohydrates and their return to the diet.

Approximate menu for drying the body

100 g boiled chicken breast;

50-100 g vegetables seasoned lemon juice, garlic.

Lunch

Fifty grams of cottage cheese or yogurt (low-fat store foods are not suitable), fruit to choose from - grapefruit, two kiwis, an apple.

50 g buckwheat or oatmeal;

100 g of boiled fish.

Food as for lunch.

25 g of buckwheat or oatmeal;

1 whole egg and 4 egg whites (yolks not consumed).

Second supper

100-150 g of vegetable salad from tomatoes, cucumbers, radishes, lettuce with lemon juice.

Slowly reducing the amount of carbohydrates is the goal of drying the body. The menu for every day remains approximately the same, but the number of sources of slow carbohydrates changes: cereals, vegetables, cottage cheese.

Meal plan by week

The first week assumes consumption of 2 g of carbohydrates per 1 kg of body weight. The amount is calculated for one day and distributed between meals, while half of what was eaten for lunch should be left for dinner.

The second week consists in a systematic decrease in the amount of carbohydrates to 1 g, the list of products is the same as in the first week.

The third week - cutting carbohydrates to 1 g per kilogram of weight, avoiding dairy products and vegetables. At one time, you need to eat no more than 120 g of food.

The fourth week continues the rules of the third, but the portion of each meal is reduced to 100 g. Any sign of feeling unwell is a signal to stop drying.

The fifth week is a gradual exit from a strict sports diet, an increase in carbohydrates up to 1 g per kilogram of weight due to seafood and salads.

The sixth week corresponds to the first. Cottage cheese and fruits appear in the diet.

Consume at least 1200 calories per day, eat 6-7 times daily, drink 2-3 liters of water, gradually change the usual diet - these rules provide for drying the body for women. The menu is quite tough, it involves a complete rejection of fats, which can affect health reproductive system and performance.

The process takes 4-8 weeks depending on the metabolic rate and the amount of stored fat. You should leave the drying mode when you feel unwell, the taste of acetone in the mouth.

Women who are looking for how to do body drying for weight loss should know that this is not a diet, but for athletes with sufficient muscle mass. Without a supply of muscles and a regular load on them, a carbohydrate-free diet will lead to diseases: the accumulation of ketone bodies that remain after.This condition begins with fatigue and headache, and can end in a coma.

For some women, it is enough to give up 30% of the usual carbohydrate intake to dry the body. The menu for every day is the basis for the appearance of relief, but the muscles need intense strength loads. The Tabata system is ideal, which must be alternated with

The body drying diet for women helps to get rid of excess body fat by correcting the diet in combination with active physical activity. Its difference from other methods of losing weight is that it makes it possible to eliminate exactly fat and preserve muscle mass due to the creation of a carbohydrate deficiency. As we know, if excess carbohydrates enter the body, they are not wasted on energy, but are transformed into adipose tissue. If you limit foods rich in carbohydrates in the diet, then the body will consume fatty tissues 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 a drying diet and its approximate menu.

A drying diet for women involves adherence to 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.
• Limiting the amount of salt in the diet.
• We will definitely have breakfast.
• It is recommended to have dinner exclusively with proteins.
• Control your calorie intake. It will depend on your weight, age, physical activity. On average, 1500-1800 kcal should be consumed per day for drying, but deviations in one direction or another are permissible.
• By the middle of the diet, the amount of carbohydrates in the diet gradually decreases, then it also gradually increases, and we return to the usual diet.
• An important role is given to physical activity. Several times a week you should exercise, and focus on strength training. You can go to the gym or exercise at home.
• Avoid eating one hour before and two hours after your workout.
• The diet usually lasts 4-6 weeks.
• Weigh yourself regularly and remember that safe weight loss is up to 1 kilogram per week.

Power features

The body drying diet 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 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 the list of them will be as follows:

• egg whites;
• chicken breasts, turkey fillets;
• beef, veal;
• white fish varieties;
• skim cheese;
• low-fat kefir and yogurt.
• Various seafood: squid, shrimp, mussels, seaweed and so on.

In addition, there are other foods that can be supplemented with a drying diet:

• buckwheat, oatmeal, pearl barley;
• whole grain or rye pasta
• bran;
• tofu, milk and other soy products;
• fresh vegetables;
• unsweetened fruits;
• unrefined oil as the main source of fat.

It is important to drink enough water. Unsweetened tea and natural coffee are also allowed. Sugar is excluded during drying. From fruits, green apples, grapefruits, kiwi, lemons are allowed. Alcoholic, carbonated drinks, sweets, baked goods, fast food, pickles, preservation are prohibited. It is often recommended to supplement the diet with all kinds of sports nutrition supplements.

Drying has contraindications. These are problems with 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: menu by week

The optimal drying time for girls is five weeks. Carbohydrate fasting shouldn't be overly harsh for the first week. 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, for example, buckwheat. It is recommended to eat eggs, chicken fillets, fish, cottage cheese. Use salt and seasonings to a minimum. For a snack, you can use grapefruit or 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 herbs and cucumbers with lemon juice dressing, a glass of orange juice.
• Dinner: 100 grams of boiled white 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: omelet of three egg whites, 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: cereal 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: white baked fish, buckwheat, boiled in water.
• Dinner: 150 g of 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, salad with cucumber.
• 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 proteinaceous and low-fat. If you feel like eating late in the evening or before bedtime, eat proteins or drink low-fat 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 is 4/5 of the total diet. Fat - 20%. The evening menu of the body drying diet for women may include boiled chicken, yogurt, and cottage cheese. Carbohydrates and fats can only be consumed for breakfast and lunch.

In the second week, the diet will go easier, since the body gradually gets used to it, and protests less.

Third week

This week is very difficult, as carbohydrates on the menu will be presented in minimum quantity- 0.5 g per kg of weight. It is important to keep an eye on your body, as a carbohydrate deficiency can make it weak. To support it, it is recommended to use multivitamin complexes.

When you feel the first signs of discomfort, you can drink a glass of fruit juice. The menu should contain 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, you must continue.

Experts strongly recommend supplementing your diet with drying not only with vitamins, but also with supplements from sports nutrition. It is a protein that will help our muscles recover and accelerate their growth. Protein shakes can be consumed after training. L-carnitine is also useful, which accelerates the fat burning process. But keep in mind that no amount of supplements can replace a nutritious diet - they can only supplement it.

Body Drying Workouts

A diet for drying the body, the menu for women in which we have already examined, must be combined with physical exercise otherwise it may simply fail. As already mentioned, you don't need to eat a couple of hours before and after your 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 do what you love active species sports - rollerblading, ice skating and so on.

But also power loads when drying is also necessary. They will help you 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 in the body.

It is optimal to do it 3-4 times a week. It is recommended to perform each exercise in several approaches. The break between sets should be no more than a minute, and the break between different exercises- no more than five minutes. This will help you burn fat better.

Drying is a unique system that allows you not only to get rid of excess weight, but to make the body more athletic, prominent and fit. It can be tough to handle, but it's worth it. Please note that it makes sense to stick to this nutritional system only if you play sports.

Video about nutrition and training for girls during drying

The positive effect of this vitamin on the human body. What fruits, vegetables and berries contain this beneficial element.

In the process of drying, two main tasks must be solved - the elimination of fat deposits and the preservation of the muscle corset. At the same time, the result is achieved by organizing the correct training process and rational nutrition.

But which diet regime is right for girls? What products should you give preference to? Below we will consider the menu for drying the body for women for every day, as well as the features of this process.

The essence of drying

When a woman sets the task of losing excess 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 exercise.

It is worth adhering to the following rules:

• Refuse the transition to multi-repetitions. Otherwise, the muscles will cease to receive the usual load for them 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 from three cardio workouts per week for 30 minutes gradually increasing the time to 50-60.
• It is forbidden to abruptly remove carbohydrates (even if selected strict diet for drying the body). The transition should be smooth, week after week.

Subtleties of nutrition

Drying the body in bodybuilding is the gradual elimination of carbohydrates, which are sources of energy and the main enemies of 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 glucose deficiency. As a result, the body accumulates toxins, which subsequently poison it. How to proceed in such cases?

Fundamental rules:

• The liquid must be supplied in sufficient quantities. This is important, because this is the only way to flush out extraneous decomposition products and ketone toxins from the body. In addition, liquid, 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 value should be 20% , no more. Moreover, 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. Moreover, they must necessarily be complex. Pastries, sweets and flour products are prohibited. The advantage should be given to cereals and vegetables.
• Taking fats is also important, but as with carbohydrates, they should be taken in small amounts. They must be unsaturated (linseed oil, fish fat).

Basic products for drying

The average duration of a diet for burning fat and creating a relief is 1-3 months. The duration of the course is adjusted taking into account the fat on the body. Many people set themselves the task of eliminating excess deposits in one week. But practice shows that this option is impossible. The transition from normal mode to drying food should be smooth.

It is advisable 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 training, here the distribution is nutrients looks like that:

• 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 high-quality protein (preferably an 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:

• Prohibited foods - sugar, bread, cakes, juices, soda, fatty varieties meat (lamb, pork and others).
• Products that are allowed to be taken in moderation - corn, peas, beets, pumpkin, cereals, rice.
• Useful - fresh herbs (parsley, lettuce, celery), low-fat cottage cheese, eggs, chicken or turkey fillets, 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 dive 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 the amount of energy. Lethargy, apathy, unwillingness to go into gym, an urgent need for something sweet - all these are signs of their lack.

What should be a diet for drying the body for girls from the position of taking carbohydrate foods? There are no complications here. Daily rate consumption 40-60 grams. Average one kilogram of weight should have a gram of carbohydrates... Further, it is possible to adjust this amount in one and the other direction.

As for protein, the level here is normal - 1.8-2.2 grams per kilogram... In some cases, nutrition during drying of the body can be increased 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, taking into account the transition from a regular diet to a low-carb one, then you should proceed as follows:

• In the first week - carbohydrates in the amount of 2 grams per kilo. The basis of the diet is vegetables, eggs, chicken, rice, cereals, low-fat 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 stringent period (it lasts until the desired result is achieved). At this time, the level of carbohydrates will be up to 1 gram per kilogram of weight (in the final stages, there may be an exit to the level of 0-0.5 grams within 1-2 weeks). The protein intake remains the same.
• This is followed by a gradual exit - the carbohydrates gradually return to the original level.

Menu options

To build a diet correctly, 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. Afternoon snack - low-fat cottage cheese. Dinner - steamed fish with cabbage.
• 2nd day... In the morning - omelet and buckwheat on the water. At lunchtime - boiled beef and pepper and cabbage salad. Afternoon snack - fish with asparagus, dinner - low-fat cottage cheese.
• Day 3... In the morning - 2-3 pieces whole grain bread and scrambled eggs. At lunchtime - cucumber and tomato salad and chicken fillet. Afternoon snack - cottage cheese with dried apricots, dinner - braised cabbage and fish.
• 4th day... In the morning - oatmeal, low-fat kefir. At lunchtime - squid, pepper salad. Afternoon snack - kefir, a couple of apples, dinner - cottage cheese.
• Day 5... In the morning - scrambled eggs, muesli without sugar in low-fat milk. At lunchtime - boiled breast, herbs. After another 1-2 hours - cottage cheese, and for dinner - steamed fish and green peas.
• 6th day... In the morning - eggs with tomatoes, buckwheat. At lunchtime - beans, boiled meat. During the afternoon snack - cottage cheese, dinner - chicken breast and herbs.
• Day 7... In the morning - oatmeal, boiled eggs, tea. At lunchtime - fish and vegetables. After 1-2 hours - vegetable salad, and for dinner - low-fat 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 the discretion, taking into account the needs of the body and the characteristics of the diet.

proteinfo.ru

What is body drying?

The drying process itself is fat burning with a simultaneous set of relief muscle mass. The main thing is to do physical exercise. However, bodybuilding has its own nuances, namely:

• do not switch to "relief" exercises too abruptly. It is fraught possible problems with the cardiovascular system in the future. Rest between strength training and the start of your bump workout to keep the transition as smooth as possible. The same goes for special diets;
• for rest - over the course of three to five days, reduce the amount and intensity of your usual strength exercises by 10, 25, 20 percent. A gradual transition to relief training is required;
• do not increase aerobic exercise. It is clear that the more you do aerobics, the more fat is lost, but in this case the muscles also go away! Do aerobics according to the previous program;
• do not limit yourself dramatically in carbohydrates. Make a "pre-diet" diet based on the gradual reduction of carbohydrates entering the body from food.

The main rules of the diet for drying the body

In bodybuilding, drying the body means almost complete rejection of the carbohydrate menu, i.e. food that is "fast energy". Why? The fact is that, entering the body with food, carbohydrates are quickly processed into glycogen, and if too much carbohydrates are supplied, the liver does not have time to "process" it, and as a result, fat deposits. But there is a "pitfall" here.

If you completely abandon carbohydrates, the body will lack glucose, and this process will serve the formation of the so-called ketone bodies - unbreakable fats, which are toxins and, getting into the blood, poison the body.

What to do?

Of course, he does not go on a long protein-free diet! That is, it can last no more than 5 weeks, and each week has its own subtleties, which we will discuss below.

Diet theses

1. drink water in large quantities. The body needs to "flush out" ketone toxins and fat breakdown products. In addition, water is essential for building muscles, as it is, in fact, the main solvent for amino acids, and is a chemical "participant" and transporter.
2. count calories. In particular, it is recommended to consume no more than 12 kcal per 1 kg of a woman's weight per day, and the lion's share of the diet should consist of "natural" proteins - cottage cheese, eggs, milk, cheese, fish, etc. For example, a woman weighing 65 kg can "eat" no more than 780 kcal or about 160 grams of protein per day.
3. in the diet menu for drying the body for girls, carbohydrates are present, but in small quantities and in no case in the form of simple carbohydrates, that is, sweets, flour, butter, sweet, etc. These should be vegetables, fruits, grain bread, cereals. Be careful with the protein bars, please. If you so want, then no more than 15% of the diet per day.
4. very small amounts of fat are allowed, but not on the day of training. And it is better if it is part of natural food - in cottage cheese, milk, for example.
5. meat (beef) is allowed on the days between workouts. It is better to leave it during training for muscle growth. And now the body needs light proteins.
6. proteins are recommended in the diet in the first half of the day, but plant foods can be left for the evening.

Contraindications to such weight loss

The Carbohydrate-Free Monday Diet should not be used:

• diabetics
• knowledge workers
• pregnant
• lactating
• those who have problems with the gastrointestinal tract

What should be the diet?

As slimidea.ru already wrote, in the first week, carbohydrate fasting should not be too harsh. The main "hit" is done on weeks 2, 3 and 4. We offer you options. So.

The first week of the diet: menu by day in detail

Reduce the amount of carbohydrates you eat gradually. For example, a woman weighing 60 kg can eat no more than 120 grams of carbohydrates per day, while reducing the rate every day by 10%. Be sure to write down all your counts! The best carbohydrate option is whole grains such as buckwheat, for example. It is also recommended to eat eggs, chicken fillet, white fish, cottage cheese. Try not to add salt or seasoning to your food. If absolutely "unbearable", have a snack with a green apple ( better grade Semirenko), or 100g grapefruit. You can use the following menu:

1 day... Breakfast: three boiled eggs (remove the yolk from two eggs), green tea without sugar, banana
Lunch: 100g of boiled chicken fillet, salad of cucumbers and herbs (season with lemon juice), orange juice
Dinner: 100g boiled white fish, 1 orange

2nd day. Breakfast: 200g oatmeal, green tea without sugar, banana
Lunch: 200g baked chicken fillet, cabbage salad, grapefruit juice
Dinner: 100g low-fat cottage cheese, 200ml herbal tea

Day 3... Breakfast: scrambled eggs with three proteins, 200ml low-fat yogurt
Lunch: 200g of stewed white fish, salad of cabbage and cucumbers, seasoned with olive oil, orange
Dinner: fruit salad (banana + grapefruit), 100g cottage cheese, herbal tea

4th day... Breakfast: cereal muesli, green tea without sugar, 2 boiled eggs
Lunch: 250g boiled chicken fillet, vegetable soup
Dinner: buckwheat in water + 200 ml of yogurt

Day 5... Breakfast: scrambled eggs from 1 tomato and 3 eggs, green tea without sugar
Lunch: baked white fish - 250g, buckwheat in water
Dinner: 150g cottage cheese, orange, herbal tea

6th day... Breakfast: a glass of skim milk, 1 banana, oatmeal
Lunch: 250g of boiled squid, 100g of boiled pasta from hard varieties wheat, cucumber salad
Dinner: 150g of boiled white fish, orange juice

Day 7... Breakfast: 200g of muesli to taste, green tea without sugar, 1 hard-boiled egg
Lunch: cauliflower soup without potatoes, 250g boiled chicken fillet, cabbage salad
Dinner: 150g of cottage cheese, fruit salad (orange + banana)

Diet Week 2: Continue

After the body has adapted to the initial stage of the female body drying diet, it must be strengthened. Now you should almost exclude fruits from the diet. The formula for calculating the intake of carbohydrates will now be in the form "per 1 kg of body weight - 1 g of carbohydrates", that is, a woman weighing 60 kg can include in her menu no more than 60 g of carbohydrates per day. In addition, this amount should be reduced all the time.

Proteins in the body should receive 4/5 of the diet, fats - 15. In evening menu you should leave cottage cheese, yogurt, boiled chicken breast, and no seasonings, carbohydrates and fats, the latter should be included in the morning and afternoon diet.

It is interesting that the diet process is already much easier than in the first week, the body gradually gets used to it and no longer protests so much).

Third week: what not to forget?

Carbohydrates are practically absent on the menu, the maximum that you can afford is 0.5g of carbohydrates per 1 kg of body weight. Now watch the body's response - two weeks of carbohydrate starvation can negatively affect the condition, for example, you may feel dizzy or acetone may appear in the blood (you will smell it if it appears). We recommend that you start taking vitamins.

How can I help myself? Drink a glass of fruit juice at the first sign of this discomfort. Milk, cottage cheese, chicken breast, eggs, bran remain on the menu. We exclude cereals / grains. Water can be drunk no more than 1.5 liters per day.

Fourth week: continue

The menu for the next week may be similar to that of the third week. Monitor your overall well-being. If you feel uncomfortable, use the second week menu.

Fifth week: "getting out of the state"

Gradually we force the body to come to its senses. We repeat the menu of the first week. We "return" a large amount of non-carbonated water, we continue to train according to the individual scheme in the gym.

Can other diets be used when drying? Which?

Of course, there is an alternative, but it will not be a diet for the lazy. For example, 16/8 is a diet in which it is recommended to eat nothing for 16 hours and eat as expected for 8 hours. It is important that the 16-hour fast begins as soon as the person wakes up. For example, Masha went to bed at 22.00, got up at 8.00, and at 14.00 she can already eat calmly. Sugar-free tea and coffee are reasonable. Of course, in this case, one should abandon fatty, spicy, smoked fried, etc. There are vegetables, fruits, meat, cereals.

What body drying exercises should you use? Video

We offer you to get acquainted with the exercises that are recommended for women when drying the body:

Who has been helped by drying and a special diet? Reviews

Mark. 26 years... “I was on a diet drying my body for only a few days, but I lost 3 kg. Of course, I trained. So I wanted something sweet! And he looked at the bread with hungry eyes ... I did not feel any side effects, the weight is still normal. I highly recommend the diet. "

Maria, 25 years old... “I was on a diet for two weeks - it’s very hard… I am constantly missing something, I’m constantly dizzy… I lost a few pounds, but now I only have a balanced diet in my diet.”

Margarita. 30 years.“In 4 months I lost 10 kilograms, hair and nails. For a year now I have not been losing weight by this method, but I cannot recover in any way ... "

Lilia, 35 years old.“It was a blow for me, of course. But I started drinking vitamins and fish oil on time. Of course, there were problems and dizziness, but the result was very pleasing. I recommend that you work out in the gym first before starting a diet. "

slimidea.ru

General principles of nutrition when drying

Try to avoid fast carbohydrates, preferring slow ones.

Before adjusting your daily diet, it is necessary to study the basic postulates of the drying diet. These include:

• elimination of fast carbohydrates from the diet (flour products, ice cream, soda, chips, cookies, foods high in sugar);
• eating exclusively not saturated fat, but in smaller quantities than before the diet (mayonnaise, bacon, butter are strictly prohibited);
• the last meal is taken 3-4 hours before bedtime(an exception may be a glass of kefir before bedtime or low-fat yogurt);
• recommended eat not 3 times daily, but 4-5, but in smaller portions;
• in the presence of bad habits(smoking, drinking alcohol) diet while drying will not be beneficial;
• the athlete, while following a diet, drinks at least 2 liters of water daily;
• with increasing physical activity it is permissible to use mineral and vitamin complexes- without their participation, the muscles do not have time to recover.

It is known that when drying, body weight should be reduced by burning fat.

The number of incoming calories is reduced by 300-400 kcal (women) and 400-500 kcal (men).

It is undesirable to eat food later than 2 hours before an intense workout. The same amount of time must be waited after it ends, so that the food is of maximum benefit.

About 2/3 of the daily ration is taken up to 14-15 hours. Breakfast - key stage food intake; it cannot be neglected. The duration of the diet is 4 to 6 weeks; a longer period aggravates the work of the digestive system and gastrointestinal tract.

Reduce your intake of fats and carbohydrates so that the body begins to break down its own fats.

The emphasis is on protein and carbohydrate foods, moreover, the amount of the latter is gradually decreasing. The following are protein foods, which can be used unlimitedly.

1. Chicken egg white (boiled or fresh).
2. Chicken breast, stripped of skin with fat and steamed.
3. Low fat white fish (pollock, tilapia) without added salt, oil and preservatives.
4. Cottage cheese (fat content no more than 5%).
5. Squid fillet.

1. Oatmeal.
2. Brown rice.
3. Premium whole grain pasta.
4. Legumes (chickpeas, lentils, peas; also good sources of protein).
5. Buckwheat.
6. Fresh green vegetables (all kinds of cabbage, cucumber, celery, carrots, boiled beets and turnips).
7. Fruits (apples, bananas, pears).
8. Berries (frozen are a great alternative to sweet foods).

Zero saturated fat intake and unsaturated ones - to a minimum. How good sources of the latter are recommended for use:

1. Fatty fish (trout, salmon) and fish oil (in moderation).
2. Nuts (walnuts, almonds, hazelnuts).
3. Linseed and olive oil(as an addition to salads and other dishes).

Body drying video:

Contraindications

• having chronic diseases Gastrointestinal tract;
• problems with the cardiovascular system;
• people with a muscle deficiency;
• during a serious load on the nervous system (when passing exams, depression, change of scenery and similar situations that cause emotional burnout).

Meal plan for the week

The duration of the diet for drying the body is 1-4 weeks.

A 7-day menu with 4 meals is provided as a sample. List of products and specified time are not the only true ones - mutual substitution is allowed, subject to the number of calories consumed.

Monday

• breakfast (7:00) - 4 tbsp. l. oatmeal in water, 3 squirrels ( egg) raw, a glass (250-300 ml) of tea with 1 tsp. Sahara;
• lunch (13:00) - 200 grams of boiled chicken breast, 150 g of fruit salad (apple, banana, pear, grapes, strawberries), a glass of cranberry juice;
• afternoon snack (16:00) - 100 grams of buckwheat in water, 300 ml of green tea;
• dinner (19:00) - 150 grams of stewed pollock, 150 grams of broccoli with olive oil, a glass of kefir.

Tuesday

• breakfast - oatmeal in water (250 grams), tea;
• lunch - salad of peppers, cucumbers and herbs (150 g), stewed squid (200 g) with 1 tbsp. l. sour cream, compote;
• afternoon tea - 150 grams of cauliflower or broccoli soup;
• dinner - steamed low-fat white fish (250 g), cabbage salad.

Wednesday

• morning - 150 grams of buckwheat in water, a boiled egg (1 pc), 300 ml of unsweetened tea;
• day - 250 g fish soup without potatoes, 200 g fresh vegetable salad (tomato, cucumber, pepper, arugula, parsley, dill), a glass of compote;
• afternoon tea - 100 grams of cottage cheese, a handful of raisins;
• evening - 200 grams of boiled fish, 150 grams of fruit salad without banana.

Thursday

Do not quit training while drying! Otherwise, instead of a beautiful dry muscle figure, you will have a painful appearance.

• breakfast - an omelet of 5 egg whites, 350 ml of skim milk;
• lunch - 150 grams of pepper and greens salad, 200 g of boiled beef, compote;
• afternoon tea - 100 grams of boiled tuna, 100 grams of asparagus;
• dinner - 200 g of cottage cheese, a glass of kefir.

Friday

• morning - 200 grams of oatmeal in water, 30 g of raisins, tea;
• day - 250 g of stewed fish with vegetables, cucumber and tomato salad;
• afternoon tea - fruit salad (apple, pear, grapes, berries);
• evening - baked squid (250 grams), 100 g of low-fat cottage cheese, a glass of kefir.

Saturday

• breakfast - 5 boiled eggs (with yolk), 2 medium-sized tomatoes, a glass of green tea;
• lunch - 250 g fish soup without potatoes, 200 g fresh vegetable salad (tomato, cucumber, pepper, arugula, parsley, dill), a glass of compote;
• afternoon tea - 150 grams of cottage cheese, a glass of kefir;
• dinner - 200 g of buckwheat in water, milk (300 ml).

Sunday

• morning - an omelet of 3 proteins, fresh cucumber, tea;
• day - 250 grams of mushroom soup, 150 g of boiled chicken, a glass of fruit drink;
• afternoon tea - cucumber salad (200 g);
• evening - 200 g of cottage cheese, a glass of kefir.

1trenirovka.com

Diet "drying the body for girls"- a popular nutritional system aimed at the fastest possible getting rid of body fat and normalizing weight. A feature of such a diet is that the goal is not just weight loss, but a decrease in the amount of adipose tissue in the body while maintaining muscle mass. Previously, "drying" was often used by male bodybuilders, trying not to leave a single gram of fat on the body, while pumping up the relief muscles. Recently, this dietary food system has been the choice of many girls seeking to lose weight and create ideal forms figures.

Drying the body is carbohydrate starvation, that is, reducing the calorie content of food by eliminating a significant amount of incoming carbohydrates. Since an excess of sugars (glucose) with insufficient consumption entails the formation of fatty deposits, the rejection of such food contributes to the breakdown of existing fats to provide the body with the required energy. Drying for girls is not much different from that used for men. Exception only in slightly larger numbers vegetable oils allowed in the diet of women.

1. Be sure to engage in aerobic sports during this nutritional program.

2. Eat fractionally, in small portions, in certain time days up to 4-5 times.

3. Drink more water (up to 2.5 liters).

5. Do not eat before and after training (2 hours).

6. Do not give up carbohydrates at all at the first stage of the diet, if the body is under severe stress.

7. Make dinner very light.

8. Don't skip breakfast.

9. Duration of the diet - up to 6 weeks, by the end of the intake of carbohydrates should be minimized.

10. Up to two-thirds of the food from the daily diet is taken in the morning.

11. Do not allow a sharp and strong decrease in glucose in order to avoid complications.

12. All food is cooked boiled, stewed, steamed.

13. The total calorie content of foods per day is reduced by 300-400 kcal in comparison with the usual one.

It is strictly forbidden to engage in experiments in nutrition for people with liver, kidney, heart and gastrointestinal tract disorders, as well as those who have a deficiency of muscle mass. It is better to postpone the diet if there is an important and responsible matter ahead, for example, passing a session.

When drying the body, you cannot eat fruits, which often brings additional stress to the body. Animal fats are also excluded, with all protein foods consumed only fat-free. Of course, you cannot eat fast food, bread, pastries, smoked meats, canned food, salty foods, drink soda, alcohol.

The basis of the diet is protein food. Basic products - egg white, boiled squid, chicken breast, cottage cheese, white fish. In the morning you can eat oatmeal, buckwheat porridge, rye pasta, cucumbers, cabbage, greens, tomatoes, beans, bell pepper... The total allowed amount of carbohydrates is not more than 2 g / kg of weight per day in the first 2 weeks of the diet. Later, it decreases to 1 gram per kilogram of body weight per day.

Be sure to season your food with small amounts of cold-pressed vegetable oils. At first, you can eat a little whole grain bread, until the body is used to giving up on it. In addition to water, it will be useful to drink tea without sugar (green, ginger).

Breakfast: oatmeal porridge, 2 proteins, a glass of tea.

Dinner: boiled breast, cucumber salad.

Afternoon snack: a small portion of buckwheat in water.

Dinner: stewed fish with cabbage.

Breakfast: protein omelet, a glass of skim milk.

Dinner: a slice of boiled beef, pepper and parsley salad with butter.

Afternoon snack: boiled fish with asparagus.

Dinner: cottage cheese with kefir.

Breakfast: buckwheat on water, boiled egg.

Dinner: a portion of fish soup without potatoes, a salad of cucumbers and tomatoes, a slice of fish.

Afternoon snack: cottage cheese with 2 pcs. dried apricots.

Dinner: stewed fish and coleslaw.

Breakfast: oatmeal, tea.

Dinner: stewed squid with a spoonful of sour cream, bell pepper salad.

Afternoon snack: cauliflower soup.

Dinner: cottage cheese with kefir.

Breakfast: omelet from 2 proteins, cucumber, tea.

Dinner: mushroom soup, boiled chicken, greens.

Afternoon snack: salad of cucumbers, bell pepper.

Dinner: steamed fish, cabbage salad.

Breakfast: eggs with tomatoes, tea.

Dinner: beans, stewed with chicken breast, greens.

Afternoon snack: cottage cheese with kefir.

Dinner: buckwheat with boiled breast.

Breakfast: a plate of oatmeal with a handful of raisins, tea.

Dinner: stewed fish with vegetables.

Afternoon snack: vegetable salad.

Dinner: baked squid, portion of cottage cheese.

If the body strongly "resists" the lack of carbohydrates, it is allowed to eat 1 apple or half a grapefruit per day for a snack during the first week of drying.

From the second week, it is advisable to give up fruit completely, or leave half a day, no more. An evening meal should include only cottage cheese, kefir, boiled meat, fish. From the third week onwards, the fruit should be completely abandoned. From the fourth week, the number of cereals per day is up to 6 tablespoons, and from the fifth week, cereals are abandoned in favor of protein foods. The sixth week of the diet excludes dairy food, and then you need to smoothly return to the menu of the first week.

Drying the body all the time can help to get rid of 10 or more kg. weight, while the muscles acquire an attractive relief. The disadvantage of such a nutritional system is the imbalance in the diet in recent weeks, so it should not be practiced more often than 2 times a year.

bez-tebya.ru

Main principles

You must understand that efficient drying body for girls, women or men involves strict discipline, which becomes a major problem for many. It is important to strictly adhere to the menu for weeks, otherwise there will be no result or it will not meet expectations.

The diet will change every day, and you must follow it. Drying at home is based on reducing the amount of consumed fats and carbohydrates, especially fast ones. Thanks to this, fat stores begin to be gradually consumed without losing muscle mass. The diet is composed mainly of protein foods, and vitamins and minerals should not be forgotten.

You need to change your usual diet smoothly, gradually removing excess carbohydrates from it. You cannot immediately exclude them, otherwise the body will receive severe stress. Most carbohydrate food should be consumed in the morning. In addition, for the safety of the diet, it is recommended to take vitamin and mineral complexes, since the foods consumed may contain them in insufficient quantities.

What foods are allowed to dry in 2 weeks?

We will not list the list of foods that need to be excluded from the diet for drying the body - this will take a lot of time, so we will analyze the food that will allow you to achieve positive results. Of the proteins, the following are considered optimal:

• lean fish with seafood;
• poultry meat (chicken breast, turkey);
• veal and rabbit;
• legumes;
• eggs (mainly proteins);
• dairy products, but fat-free.

As mentioned, the amount of carbohydrates on drying in 2 weeks decreases, but they cannot be completely excluded - this is dangerous to health. Sources healthy carbohydrates for girls and men, when dieting on drying, durum pasta, cereals, oatmeal, vegetables are considered. You should also include some fat in the form of olive oil in the 2-week drying menu, and it is also present in meat and fish in small quantities.

Drying menu for 2 weeks for girls and women

In principle, the drying programs for men and women do not differ, but there are some differences, so we will consider them separately. Girls need to gradually reduce the amount of carbohydrates, starting at 2 g per kilogram of body weight.

Therefore, a woman weighing 60 kg needs to reduce the amount of carbohydrates during drying in the first week to 120 g in the first week. There is no strict binding in the amount of proteins (on average, 1.5-2.5 g per kilogram), unless you are a performing athlete. For the latter, everything is much more complicated, so we will not go deeper. Consider a 2 week drying menu that will suit most girls and women.

Week one

Day 1. We will have breakfast with a portion of oatmeal without sugar and preferably without adding salt, but for taste you can slightly salt it. We also eat two chicken proteins, boiled or baked (you can also fry without oil). At lunch we eat chicken breast in boiled, and for a side dish a vegetable salad made from a couple of ingredients (cucumbers with herbs are ideal) and olive oil. In the afternoon snack we have a small portion of buckwheat without oil, and we have dinner with white fish in baked or boiled form, as well as cabbage salad.

Day 2. The second day we start with 2-3 proteins and a couple of tomatoes, and also drink a glass of kefir with a minimum fat content. We have lunch with boiled beef with vegetable salad (you can make it with pepper, parsley and cucumber with olive oil). In the afternoon snack we have a snack with boiled fish and half a grapefruit, and we have dinner with kefir or cottage cheese.

Day 3. Breakfast with a whole boiled egg and buckwheat, lunch with soup with beef, chicken or lean fish. The main thing is that there are no potatoes in the soup. In the afternoon snack we eat a portion of salad, and have dinner with something protein of our choice: seafood, chicken breast, fish.

Day 4. Start a new day with a serving of oatmeal and a glass of skim milk. We dine with stewed squid with sour cream, as well as a small portion of cabbage and pepper salad. In the afternoon snack we eat some pasta with something proteinaceous, and we have dinner with cottage cheese and natural unsweetened yogurt.

Day 5. For breakfast we eat rice porridge in water (just boil a couple of spoons), as well as half a grapefruit and unsweetened tea. We have lunch with mushroom soup with herbs and a slice of boiled chicken breast. We snack on a salad of herbs and cucumber, and have dinner with boiled or baked white fish.

Day 6. You can have breakfast with an omelet of a couple of eggs, or eat two boiled eggs, and drink a cup of unsweetened tea. We have lunch with rabbit meat with stewed peas and greens. In the afternoon snack, a portion of low-fat cottage cheese with a green sour apple, and for dinner, chicken breast, fish or seafood, and kefir.

Day 7. The final day of the first week of drying for girls begins with oatmeal with dried apricots or raisins, and tea. For lunch, fresh veal with sweet pepper. You can have a snack with a vegetable salad, and low-fat cottage cheese for dinner.

Week two

In the first week, the body has already adapted, so you can narrow the scope for carbohydrates. Now there should be half of them in the diet - 1 g per kilogram. We remove all fruits from the menu, since you do not gorge on them, but you score in calories. It is better to leave durum pasta, buckwheat and other cereals, except for rice. With a weight of 60 kg, you should not consume more than 60 g of protein daily.

Protein should be the majority of your diet, but don't forget about fats as well. For dinner, you can only eat protein foods, but do not overeat. Choose from this list:

• chicken breast;
• cottage cheese;
• kefir;
• natural yogurt;
• white fish.

For breakfast, eat a serving of oatmeal, buckwheat or pasta, but not much. It is better to try to leave some of the carbs for lunch, otherwise you will not have enough energy reserve until the evening and everything will start to annoy you. The rest of the drying menu does not fundamentally differ from the first week, so it makes no sense to describe the diet by day. Just alternate between the above meals and foods, remembering to count the carbohydrates.

How do men eat?

For men, the food for drying for 2 weeks is slightly different. First of all, almost all fats can be excluded from the menu for men. Women need them more because of their natural physiology. At the same time, men will have to take stricter care of the amount of proteins in the menu to preserve muscle mass. Also, the representatives of the stronger sex, even during drying, after training, are allowed some fast carbohydrates in the form of sweets, since at this time the body desperately needs glucose. About an hour after training, complex carbohydrates and protein are needed. It's also important to consume a serving of carbs 1-1.5 hours before going to the gym, otherwise you won't have the energy to exercise.

The amount of protein for drying for men should be at least 2 g per kilogram (ideally 2.5-3 g). It is recommended to consume them throughout the day in equal portions of about 30 g at a time, but this is not critical.

As for carbohydrates, they should be reduced to 2 g or less when drying. Fats are also needed, but in a minimum concentration: no more than 0.5 g per kilogram. If you count all this in the number of calories, for a man weighing 85 kg on a 2-week drying day menu will contain 1700-1800 kcal. This is not much, so you will have to experience discomfort, especially if you are used to eating. But with a decrease in the amount of subcutaneous fat, it does not work otherwise.

To simplify the task, but not at the expense of efficiency, we recommend for men a drying menu lasting 2 weeks. Let's calculate the diet for men weighing 80-85 kg, from which you can build on:

1 day. During the day, eat boiled or baked chicken breast, cottage cheese, fish, vegetables in the form of tomatoes, cabbage, bell peppers and herbs. Recommended drinks include orange juice, low-fat kefir and milk. Quantity complex carbohydrates choose from pasta and buckwheat, and from fat, olive oil is suitable as a salad dressing.

2nd day. Form your daily diet from baked fish and chicken breast, egg whites, buckwheat and rice (preferably brown), walnuts and vegetables. You can also eat fruits, among which bananas are recommended (preferably immediately after training or in the morning), oranges, grapefruit, green apples.

3rd day. On this day, you can afford a little "extra" in the form of potatoes and an omelet made from whole eggs, and not just proteins. Also add more vegetables to the menu: peppers, cucumbers, cabbage, tomatoes, herbs. Drink kefir and eat low-fat cottage cheese, as well as tangerines, oranges and kiwi.

4th day. For the fourth day, the diet is made up of buckwheat and durum pasta, beef or veal, vegetables (necessarily tomatoes), tomato and orange juice, kefir or natural unsweetened yogurt. Do not forget that carbohydrates should be consumed in the morning, mainly for breakfast, and only proteins in the afternoon.

How to train for 2 weeks on drying?

No complex training programs with tricks for drying the body for 2 weeks for women and men will be required. The main thing is to work hard, doing your best in the gym. Your job is to tire your muscles and kickstart the natural fat burning process, so focus on cardio. Drying meals doesn't force you to go to the gym if you don't have the time or opportunity. Quite regularly (preferably daily, but at least three times a week) to go jogging in the park or at the nearest sports ground. Sprint running is not required, but unhurried walking will not give results.

When working out in the gym, start each workout with cardio on an exercise bike, elliptical track, stepper, or treadmill. The duration depends on your endurance and fitness, but try to aim for 40-60 minutes. You can start with 10-15 minutes, gradually extending your cardio by 2-3 minutes with each workout.

After cardio workout, work out on the machines. Drying does not require doing heavy exercise with extreme weights, but involves working with less weight, but with greater intensity. Athletes call this pumping: each set has many repetitions with light weights and short rests (30-40 seconds).

Muscles during such training are well filled with blood, and you get the impression of volume and swelling. Short pauses between sets prevent blood outflow, so the effect lasts until the end of the session. Ideally, of course, on drying for 2 weeks for girls, work out with an experienced trainer who will select the optimal load for you, taking into account the physical fitness and equipment of the gym.

Let's take a look at a few exercises suitable for 2 weeks drying for girls and women. For men, this program is also suitable, but they can add more. basic movements... So, you need to do this:

• warming up and stretching;
• we bring our legs together in the simulator - 4 x 25-30 (4 sets of 25-30 repetitions);
• squat with a barbell - 4 to 15-20;
• we bend our legs in a lying machine - 4 to 20;
• pull vertical block wide grip - 3-4 to 20;
• we perform hyperextension - 3 to 20;
• push-ups from the bench or press the barbell lying down - 4 to 15;
• swing the press;
• we finish with cardio load for 30-40 minutes or more.

As you can see, there are a lot of exercises, but due to a little rest between sets, you should fit in about 60-70 minutes without taking into account cardio.

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When you exercise and follow a diet, you don't burn fat and build muscle at the same time. Initially, when sports begin, weight loss occurs (loss of extra kg). Only after a certain time does the process of muscle building begin. It is because of this that, in order not to waste time, many girls are respected body drying diet for girls.

A special diet for women has its own nuances and pitfalls. At the same time, a detailed menu for women is drawn up, which must be followed. Compliance simple rules will allow you to quickly achieve the desired result: the extra pounds will not only go away, but the body will also acquire a beautiful relief. Of course, the results from the diet don't appear instantly. To do this, you need to do it right. At first, girls focus on strength training. During them, body fat is not burned as quickly as we would like. But as soon as the muscles adapt to the stress, you can proceed to the next stage - drying. The diet should be based on a carbohydrate-free diet, which mainly consists of proteins. However, the girl should remember some subtleties.

Drying is a process in which body fat is burned at the same time as gaining muscle mass and acquiring a beautiful relief. A prerequisite is not only adherence to a strict diet, but also exercise.

The main principles are:

• You cannot go to exercises that give the body a relief too quickly. The body must adapt, otherwise it can lead to problems with the cardiovascular system. It is recommended to take some rest before relief workouts. The transition from strength exercises to relief exercises should be as smooth as possible. This also applies to diet.
• To ensure a gradual and smooth transition, it is recommended to reduce the intensity of strength training for 4-5 days from 10 to 25%. This will allow the muscles to adjust.
• As much as you would like to quickly remove body fat, aerobic training should not be increased. This is due to the fact that with this type of load, not only fat is lost, but also muscle. Therefore, the schedule and intensity of aerobic exercise should remain the same.
• You cannot abruptly switch to a diet without carbohydrates. The best solution is adherence to a diet before drying, during which there is a gradual decrease in carbohydrates. After that, you can sit on more stringent weight loss diets.

What do you need to remember while dieting?

Women should remember that by the definition of "drying the body" people mean eating a carbohydrate-free method. They completely refuse carbohydrates. This food is also called "fast energy".

Please note that carbohydrates, once in the body, are very quickly converted into glycogen. If too many of them are eaten, the body cannot cope: the surplus is not processed and is deposited in the form of fatty deposits.

In the absence of carbohydrates in the human body, there will be a lack of glucose. As a result, this will serve as an impetus for the appearance of ketone bodies. These are fats that cannot be broken down. Once in the bloodstream, they negatively affect general condition organism. Therefore, it is not recommended to completely abandon carbohydrates (especially for a long period).

Also, it is important for women to remember the following dietary guidelines:

• Water is the most important element that should not be forgotten. A sufficient amount of it will allow the body to cleanse itself of metabolic products. Plus, fluid is also important in muscle building.
• Calorie counting should be based on the following proportion: 12 kcal is allowed per 1 kg of a woman's weight. And most of them, ideally, should come from products such as fish of various types, eggs, dairy products with a small percentage of fat.
• It is worth remembering that a body drying diet suitable for girls has a weekly menu that includes a small amount of carbohydrates. It should be understood that these are not carbohydrates, which can be obtained from sweet rolls, candies, etc. These carbohydrates include fresh vegetables, certain types of bread (such as cereals), certain cereals, and fruits (preferably non-sweet).
• Fats are also allowed to be consumed, but only on those days when training does not take place. The optimal solution will be if fats enter the body in small quantities in the form natural products(milk, cottage cheese, etc.).
• Meat products, in particular beef, are allowed during the diet at a time when training is not coming.
• Before lunch, with a diet, it is recommended to make a menu of proteins, in the second - from plant foods.

Diet contraindications

Women who want to go on a diet for drying the body should remember about contraindications.

• suffering from various types of diabetes;
• who have problems with the gastrointestinal tract;
• pregnant women;
• those whose work is related to mental activity;
• nursing mothers.

Diet and diet menu

The body drying diet has a different load depending on the time. The first week can be described as not tough: during these 7 days you will not feel carbohydrate starvation. The emphasis is on the follow-up. In general, the diet is recommended for no more than 5 weeks.

To begin with, you should focus on the basic menu by day.

Menu for every day of the week
Day	Eating	Menu
Monday	Breakfast	3 boiled eggs, while two of them should be eaten without yolk;
		Banana
	Dinner	Boiled chicken fillet - 100 g
		Salad made from fresh cucumbers, add greens (use lemon juice as a dressing)
		Orange juice
	Dinner	Boiled white fish - 100 g
		1 orange
Tuesday	Breakfast	Oatmeal porridge, which we cook in water - 100 g
		Tea, preferably green. We do not add sugar
		Banana
	Dinner	Baked chicken fillet - 200 g
		Cabbage salad
		Grapefruit juice
	Dinner	Low-fat cottage cheese - 100g
		Herbal tea - 200 ml
Wednesday	Breakfast	Three-egg omelet. Only proteins should be used. Yolks are not used in cooking
		Yogurt with low rate fat content - 200 ml
	Dinner	Braised fish (preferably white) - 200 g
		Salad made from fresh cabbage and cucumbers (use olive oil as a dressing)
		Orange
	Dinner	Fruit salad with banana and grapefruit
		Curd 100 g
		Herbal tea
Thursday	Breakfast	Muesli from different grains
		Tea, preferably green. We do not add sugar
		2 boiled eggs
	Dinner	Chicken fillet without skin, boiled - 250 g
		Vegetable soup
	Dinner	Buckwheat on the water
		Low-fat yogurt 200 ml
Friday	Breakfast	Scrambled eggs from three eggs and a tomato
		Green tea without sugar
	Dinner	Baked white fish - 250 g
		Buckwheat on the water
	Dinner	Cottage cheese - 150 g
		Orange
		Herbal tea
Saturday	Breakfast	Skim milk - 1 glass
		Banana
		Oatmeal
	Dinner	Boiled squid - 250 g
		Boiled macaroni (choose the products made from durum wheat) - 100 g
		Cucumber salad
	Dinner	White fish - 150 g
		Orange juice
Sunday	Breakfast	Thoughts to taste - 200 g
		Green tea without sugar
		1 boiled egg
	Dinner	Cauliflower soup without adding potatoes
		Boiled chicken fillet - 250 g
		Cabbage salad
	Dinner	Cottage cheese - 150 g
		Orange and banana, which are crushed and served as a salad

The first thing everyone should take care of is calculating their individual calorie intake. With a woman weighing 60 kg, it is necessary to consume no more than 120 g of carbohydrates per day. In this case, you need to reduce the rate by 10% daily. If it becomes completely unbearable between meals, in order to satisfy a little the feeling of hunger and allow the body to adapt a little, you can resort to small snacks, which will consist of unsweetened fruits (grapefruits, unsweetened apples are preferred) in an amount of up to 100 g. First week of the diet

Second week

After getting used to the body drying diet, you can tighten it up. For these purposes, fruits are excluded from the diet. During this period, to calculate the nome of calorie intake, it is worth using the proportion of 1 kg of body weight = 1 g of carbohydrates. In addition, it is recommended to gradually reduce their number. At the same time, 80% of the diet should come from proteins, and 20% from fats.

Practical advice: For an evening meal, it is recommended to leave low-fat yoghurts, cottage cheese, boiled chicken fillet. Fats should only be present in the morning and at lunchtime.

In the second week, such a diet will be more habitual for the body, because of which it will protest less.

Third week

The diet for drying the body for girls in the third week should be even tougher. If you start to show signs of malaise, it is recommended to drink a glass of fruit juice. Additionally, it is recommended to take vitamins. We drink water, but we limit its amount to 1.5 liters.

Fourth week

During the fourth week, the diet of the previous 7 days is repeated. At the same time, it is important to monitor your well-being. If you experience discomfort, dizziness or other side effects, it is recommended to return to the second week menu.

Fifth week

Task last week is to properly exit the drying state, which lasted a month. During this period, you must follow the menu of the first week. You can increase the amount of clean non-carbonated water consumed. It is recommended to continue exercising at the gym or at home.

Alternatives and exercises

Alternatively, you can use the 16/8 diet for drying. Its essence lies in the fact that for 16 hours a woman should not eat anything, and for the next 8 hours she has the opportunity to eat as expected. For example, if sleep starts at 22:00 and wakes up at 8:00, then you can start eating from 14:00.

In this case, it is necessary to stop using:

• fatty;
• spicy;
• smoked;
• fried;
• sweet;
• flour.

You need to add fruits, cereals, vegetables, meat to the menu. Tea, coffee is recommended to be consumed without sugar within reasonable limits. When drying the body, girls are also advised to perform a special set of exercises. Also, to eliminate doubt, it is recommended to compare the positive and negative sides drying the body.