The correct diet menu for drying the body. Drying the body for girls at home

This involves switching to a diet with a minimum amount of carbohydrates and performing exercises with repeated repetitions. This leads to a reduction in the percentage of body fat and the release of muscle relief. But before polishing the body, they first gain mass. Therefore, this method of body correction is popular among fitness enthusiasts and bodybuilders. Unlike weight loss, the process is aimed at losing fat tissue while preserving muscle tissue. Recipe for success- a properly formulated diet.

Nutrition strategy

The cutting diet is designed for 6 weeks. In order not to shock the body, within 3 days reduce the volume of portions and calorie intake by 10%. Then switch to a protein-dominant diet and reduce the energy value by another 10%. To maintain your muscle mass index comply with 3 conditions.

1. Balance your diet. The menu should contain a sufficient amount of protein, 200 - 100 g of carbohydrates and 30 g of fat.
2. Eat 5-6 times a day in fractional portions of 200 g. This keeps your metabolism in good shape and helps control your appetite.
3. Compose diet menu for drying for the week ahead and keep a supply of the necessary products in the refrigerator.

What to exclude

Immediately avoid foods with monosugars. Remove sweets and white flour products and replace them with slow carbohydrates with a long absorption period. When used during drying, “sticky” grains such as polished rice and peeled cereals form mucus in the body and retain water in the tissues.

Recommended cereals- pearl barley, kinoe, steamed buckwheat, millet. They do not provoke a surge in insulin and supply the body with energy for 3 hours. When drying the body, girls also remove sugar and its substitutes such as asparkam from the menu. You can add stevia to the porridge. Honey grass with a unique complex of nutrients will only bring benefits.

What to eat before and after training

Consume carbohydrate foods up to 15 hours on days off from classes. In an hour Before sports, do not forget to have a snack so as not to “burn” your muscles. Include up to 60 g of slow carbohydrates in your pre-workout meals. Thus, buckwheat contains the flavanoid chiroinositol, which, as a transport insulin, delivers nutrition to the muscles.

It is especially useful to combine it with - it speeds up its absorption and increases endurance. Instead of porridge, you can eat a couple of eggs with vegetables. Green salad absorbs fat, slows down the penetration of fatty acids into the blood, eggs supply protein and fat.

For an anabolic effect and providing skeletal tissue with pure protein, it is useful to drink a cocktail of. During the period, it is advisable to drink another portion of the drink or eat. With weight 65 kg and above, drink diluted or at night.

What to choose from products for lunch and dinner

During the period of drying the body at home, girls feel better give preference turkey, veal, white meat chicken, seafood, soy cheese. To absorb protein foods, eat baked vegetables and fresh salads. Raw vegetables - tomatoes, spinach, cabbage, pumpkin, greens have a negative calorie content and do not affect caloric intake in any way. Plant fiber:

• creates the illusion of saturation;
• stimulates intestinal motility;
• removes metal salts and decomposition products.

Dress salads with oil. Flaxseed, sesame, and olive are rich in microelements and vitamins, contain 3 types of fatty acids necessary for the synthesis of hormones, antibodies, and maintenance of biological processes in the body. For the female body important polyunsaturated fats from sea fish, nuts, avocados. They are responsible for the condition of hair, skin and reproductive functions.

Menu for drying for a week for girls

Monday

1. Breakfast – oatmeal porridge + a handful of berries, an invigorating drink without sugar. Teas with mint, chamomile, nettle, and rosehip infusion are useful.
2. 2nd breakfast - 150 g of cottage cheese + 50 g of dried fruits.
3. Lunch - turkey with steamed buckwheat + cabbage with carrots.
4. Afternoon snack: half an avocado with shrimp and olives + a slice of whole grain bread.
5. Dinner: baked or fresh peppers + lean breast.

Tuesday

1. Cheesecakes in the oven + tea with 1 tsp. grated ginger.
2. Baked pumpkin with 5 walnut kernels + a glass of rose hips.
3. Vegetable puree soup, spinach with eggs in the oven + peas.
4. Cottage cheese + 5 dried fruits.
5. Veal steak leaf salad with cucumber and green onions.

Wednesday

1. Steamed buckwheat + 50 g cheese + coffee with cinnamon or tea with ginger.
2. Smoothie with kefir + green apple + greens.
3. Squid stuffed with mushrooms + a mix of boiled celery, carrots and green peas.
4. Yogurt with a spoonful of rolled oats, a slice of tofu.
5. Seafood cocktail + stewed asparagus.

Thursday

1. Grain cottage cheese with berries and bran + hot drink.
2. 5 cloves of dried apricots + rose hips.
3. Chicken giblet soup without potatoes + baked broccoli with 50 g of cheese.
4. Steamed pumpkin with walnuts or seeds.
5. Stewed mussels with eggplants.

Friday

1. For breakfast, a dish of your choice from the previous days.
2. 4 things. egg whites + kefir + 2 liters of bran + a handful of berries.
3. Brown rice risotto with mushrooms + green salad.
4. Apple + 50 g almonds.
5. Boiled shrimp with dill.

Saturday

1. Curd casserole with 5 slices of dried apricots + tea with ginger.
2. Slice of whole grain bread with tuna and lettuce.
3. Stewed beans in tomato sauce + vitamin drink.
4. Yogurt with strawberries or blueberries.
5. Salmon steak in foil + cauliflower + broccoli + onions with lemon sauce.

Sunday

1. Oatmeal with berries + hot drink.
2. 50 g unsalted cheese or tofu.
3. Breast soup + avocado salad with tomatoes and garlic.
4. Kefir + spoon of flax seeds + 4 egg whites.
5. Hake from the oven baked with carrots, zucchini, tomatoes.

Comments

For the first week takes up to 2.5 kg. If the loss is less than 1.5 kg, increase the duration. Alternatively, reduce the amount of glucose to 100 g. After 2 days, do a carbohydrate load, increasing the norm is up to 200. Many sports nutritionists suggest reducing glucose intake to a minimum one day, and doubling its volume the next day. According to them, this maintains stable energy levels and accelerates the breakdown of adipocytes.

Features of the diet for 2-4 weeks

Now start counting BZHU. During this seven-day period, the carbohydrate norm is 2 g/1 kg of body weight, protein – 2 g, fat – 1 g. The calorie intake for a girl weighing 50 kg is 1200 kcal. If the weight is closer to 60 kg, increase its energy value by 200 kcal.

Among girls, a nutrition program aimed at eliminating fat deposits and toning muscle mass is becoming increasingly popular. Properly selected products during drying the body help break down fats in the body of women while maintaining muscle mass. In order to get maximum results, you must adhere to the basic principles provided by this nutrition program and follow a menu that allows you to achieve drying of the body.

Drying the body for girls at home

What is drying the body?

Body drying for women is a specific nutrition program, the menu of which provides for a reduction in daily calorie intake.

Considering the fact that fat deposits are formed in the body of women due to excess consumption of carbohydrates, it is precisely these that need to be abandoned in order to get the result - getting rid of fat and preserving muscles.

In addition to following the menu, when drying the body, the fair sex must adhere to the following principles:

• Drying the body for girls should be supported not only by following the menu, but also by the presence of physical activity, in particular aerobic exercise.
• Diet plays an important role when drying the body. You need to eat at the same time, in small portions. This regimen for women includes at least 4 meals per day. In this case, it is necessary to count the calorie content of the foods eaten.
• During the diet, you need to drink up to 2.5 liters of purified water throughout the day. This volume does not include other drinks.

During drying, you need to drink up to 2.5 liters of purified water throughout the day.

• The diet during the diet includes a ban on eating food before and after physical activity for 1.5 - 2 hours.
• In order to prevent girls’ bodies from finding themselves in a stressful situation, during the first time after switching to this nutritional system, you can eat foods that contain a small amount of carbohydrates.
• The main meal of the day is breakfast, so you should never ignore it. As well as dinner, which should not consist of foods that are heavy for the girls’ bodies. It is necessary to make every effort to ensure that most of the food enters the body in the first half of the day.
• You need to stick to the menu for 1.5 months. During this time, carbohydrate intake must be reduced gradually. By the end of the last week of the diet, their consumption should be minimal or reduced to zero.
• For cooking, you need to avoid frying. Instead, give preference to boiled or steamed food.

Nutrition when drying the body for girls is based on these principles, therefore, to obtain the expected result, they cannot be ignored.

Cook food by steaming or in the oven

Restrictions

The menu during drying the body includes avoiding foods that are a source of carbohydrates, as well as foods containing animal fats. Products that contain excess salt, spices, and sugar are also not included in the diet. The same goes for carbonated, sweet and alcoholic drinks.

It is necessary to replace all prohibited foods with proteins, while preference should be given to those with minimal fat content. The menu for girls during this period should consist of dishes based on egg whites, chicken breast, squid, fish and cottage cheese. Allowed products include porridges, for example, buckwheat or oatmeal, as well as durum pasta, some vegetables, in particular tomatoes, cucumbers, white cabbage, peppers and herbs.

The menu for girls should include consuming a certain amount of carbohydrates. For this purpose, a calculation is provided, according to which the daily diet for 14 days should consist of 2 grams of carbohydrates for every kilogram of the girl’s body. Further, the consumption of carbohydrate foods will be halved. The diet for drying the body for girls during the first time of transition to such a diet must necessarily consist of a small amount of vegetable oil and tonic drinks, in the form of green or ginger tea.

Menu

For girls who want to tidy up their body, get rid of excess fat and maintain muscle mass, there are several menu options. The approximate menu consists of 4 meals a day - breakfast, lunch, afternoon snack, dinner. Meals are taken every 3 – 3.5 hours. The menu for the week looks like this:

• Oatmeal, cooked in water, egg whites, green tea without sugar/Baked chicken fillet with herbs, salad with fresh cucumbers and herbs/Buckwheat, cooked in water/Stew with white cabbage and bell pepper, steamed or baked lean fish.
• Protein steam omelet, low-fat milk/A piece of beef cooked in the oven with herbs, bell pepper/Stewed asparagus, fish fillet baked in the oven/Cottage cheese with kefir, the fat content of which is minimal or absent at all.
• Buckwheat porridge cooked in water without adding oil, egg whites/Fish soup with a small piece of fish, no potatoes, salad based on tomatoes and cucumbers/Curd mass with dried apricots/Fish, baked or steamed, cabbage in any form.

Buckwheat porridge cooked in water while drying

• Oatmeal cooked in water, green tea with a slice of lemon/Baked squid carcass in a sauce with sour cream and herbs, bell pepper/Vegetable soup without potatoes/Cottage cheese and kefir, free of fat.
• Steamed protein omelet with fresh cucumber, herbs, tea/Mushroom soup, chicken breast baked with herbs/Fresh vegetable salad/Stew of cabbage, bell peppers and tomatoes, steamed fish.
• Boiled egg with tomatoes, green hour with low-fat milk/Stewed beans, chicken breast boiled or baked with herbs, herbs/Curd mass or kefir/Buckwheat porridge with water, chicken gravy.
• Dairy-free oatmeal with dried fruits, green tea/Vegetable stew, white fish/Fresh vegetable salad/Squid carcass baked in sour cream sauce with herbs, low-fat cottage cheese.

The given menu for drying the body, subject to the above principles, guarantees a reduction in body weight to 8 - 10 kilograms.

Healthy oatmeal with water

In order to get this result, you must follow the above menu, in which new restrictions are introduced every week:

• During 2 weeks of such a diet, it is necessary to reduce fruits on the menu, minimizing their consumption.
• Menu for 3 weeks you need to exclude fruits completely.
• Nutrition for 4 weeks of the diet involves reducing the daily dose of cereals to 5 tablespoons.
• For week 5, you must completely exclude any cereals from the menu. Instead, introduce protein-rich foods into your diet.
• At week 6, all dairy and fermented milk products are excluded.

Features of nutrition during drying

A diet for drying the body is a gradual transition, first to a low-carbohydrate menu, and then to a no-carbohydrate one. The body stores carbohydrates, which are the easiest and fastest source of energy, as body fat. If carbohydrates are supplied in limited quantities, then the body begins to use up its strategic reserves.

Menu for the day and week

If you decide to dry out your body muscles, but can’t imagine what to eat every day, then you should follow a special menu for girls on drying. When you know what to eat for breakfast, lunch and dinner, your diet will become much easier for you.

For those who do not want to completely dry out, but would not mind unloading the body, a one-day fasting diet (for a short time), built on the principle of drying, is perfect. A day on a low-carb diet will activate the metabolic process in the body and remove excess fluid.

The menu for a fasting day looks like this:

And if you still want to go through a full-fledged drying program, then this menu for the week will help you with this:

Important. This menu is only suitable for girls in the first week of drying. In subsequent stages, reduce the amount of carbohydrate foods. Do not forget that this diet is quite approximate. Adjust the menu based on your goals, initial body weight and well-being, and not on people’s reviews.

To form an ideal body, two components are needed - physical activity and thoughtful nutrition. If an athlete does not pay enough attention to planning his diet, then his training may be useless. This is especially true for the drying program, which is used by athletes to burn subcutaneous fat and build a sculpted body. Today it is actively used by girls who want not only to lose weight, but also to gain a beautiful, healthy, sculpted body. Drying the body for girls at home, the weekly menu of which we will look at below, helps to cope with all these tasks.

The main essence of the diet when cutting is to significantly limit the amount of carbohydrates in the diet and reduce the caloric content of the diet and therefore. Since excess sugar with insufficient consumption provokes the appearance of fatty deposits. If we limit the amount of these components in the menu, then the body, in need of energy, breaks down fat reserves, and due to this, weight loss occurs. In fact, the menu for a week of body drying diet for girls differs little from the male version. The only thing is that women need fewer calories, and more vegetable oils are allowed in their diet - the female body needs fats for normal functioning.

Drying has a number of contraindications. You cannot experiment with it if you have liver or kidney diseases, if you have problems with the heart or gastrointestinal tract, or if you have a deficiency of muscle mass - drying makes sense only for those who have a certain amount of it and who regularly play sports.

Basic principles, on which the drying menu for girls for the week will be based, are as follows:

• Drying lasts 6-8 weeks. It is not recommended to stick to it longer - this can lead to very dangerous consequences.
• You need to eat often and in small portions.
• Increase the amount in your diet liquids. You need to drink at least two liters of water. This is important in part because the amount of protein in the diet increases, and it needs more water to function adequately.
• Count your calories every day. Their exact amount will be determined by your weight, age, and physical activity, but 1500 kcal is usually taken as a guideline when cutting.
• Must be done regularly exercise, combining strength training with aerobic training.
• Carbohydrates in the diet are limited, but not completely excluded! When creating a menu for a week of drying for girls, keep in mind that this amount should decrease gradually, and not immediately.
• Necessarily have breakfast, and breakfast should be quite hearty.
• Dishes can be boiled, stewed, baked, steamed. Frying is excluded.
• Floury and sweet when drying categorically forbidden.
• Fats in the diet are also limited, but they must be present. Their optimal source is vegetable oils.

Drying the body for girls: dietary features

The nutrition menu for drying the body for girls should include protein foods, as well as carbohydrates that do not contain simple sugars and large amounts of fat. Fatty meat and cheese, stewed meat, lard, various sausages and canned food are excluded from the diet. The basis of the diet will be protein products. Prohibited fats include mayonnaise, sour cream, butter and other lipids of animal origin.

Sweets, flour, fast food, alcohol, of course, are also excluded. Caution is also needed with fruits, especially if they are sweet. Salt, spices, sauces are also limited. Also keep in mind that the bulk of your food intake should be in the first half of the day. The calories that were consumed at this time can be completely absorbed by the body without being stored as fat.

The menu for a week of drying the body for girls assumes a low-carbohydrate regime. The diet should contain a lot of proteins. Because of this, you can lose weight without losing muscle. Proteins are the main building material for muscles, which promotes their growth and maintains their tone. Proteins in the diet will be represented by the following products:

• lean meat: veal, rabbit, chicken and turkey fillet;
• lean fish and seafood;
• dairy products: cottage cheese, kefir, yogurt - all with low fat content;
• legumes;
• eggs (preferably only white);
• low-calorie vegetables and greens.

Drying involves serious carbohydrate restriction, but keep in mind that you cannot exclude them from your diet completely. Otherwise, you can provoke serious deviations in the functioning of many body systems. Carbohydrates are necessary to maintain the functioning of the central nervous system. But their number should not be more than permitted. Also remember that you can only consume complex carbohydrates, represented by vegetables, fruits, pasta, and cereals. They are slowly absorbed by the body without causing insulin spikes. It is recommended to consume carbohydrate-containing foods in the first half of the workout and a couple of hours before training. If the diet is too meager, then you may simply not have enough strength for physical activity.

The drying diet for girls, the weekly menu of which we will consider below, should be supplemented by regular exercise. You need to alternate cardio training and strength exercises. Often when drying, so-called circuit training is used. It is recommended to exercise 3-4 times a week.

Drying diet for girls: menu for the week

The body drying diet menu for girls will be different every week of the program, since the ratio of proteins, fats and carbohydrates in the diet will change.

At the beginning of drying, carbohydrates per day should be consumed at the rate of 2 g per kilogram of weight. Their sources will be cereals, vegetables, fruits. The basis of the diet, as, in fact, throughout the entire drying period, will be protein products - fish, chicken fillet, low-fat dairy products. The diet should also contain enough vegetables, herbs and lettuce. You can use olive oil or lemon juice as a salad dressing.

There is no need to start drying abruptly, otherwise it will be a huge stress for the body. Prepare yourself for this.

At the first stage of the body drying diet for girls, the weekly menu may be as follows:

Monday:

• 1 meal: 150 g of sea bass or other fish, 30 grams of buckwheat, 50 g of grapefruit, a bunch of greens.
• Meal 2: 2 hard-boiled eggs and 100 grams of milk.
• Meal 3: steamed chicken and rice dumplings in the amount of 190 grams, a couple of tomato slices.
• Meal 4: 250 g of cottage cheese, a small orange.

Ideally, you should have five meals a day, so if you want a snack, you can use something protein, unsweetened fruits or vegetables.

Tuesday

• Meal 1: three-egg omelette and 100 grams of milk.
• Meal 2: 150 grams of turkey meat, vegetable salad, 20 g of berries.
• Meal 3: 200 grams of perch, 100 grams of broccoli, a couple of lemon slices.
• Meal 4: a couple of glasses of kefir.

Wednesday

• Meal 1: Three-egg omelette.
• Meal 2: 150 grams of pike-perch fish, a bunch of greens, one grapefruit.
• Meal 3: 100 grams of steamed veal cutlets.
• Meal 4: 300 grams of low-fat cottage cheese, carrots.

Thursday

• 1 meal: 150 grams of steamed poultry cutlets, 100 grams of buckwheat, half a citrus fruit.
• Meal 2: 200 grams of fish fillet with vegetables, 50 grams of rice, a couple of tomato slices.
• Meal 3: 150 grams of salad and vegetables, which can be seasoned with olive oil.
• Meal 4: 150 g kefir, 50 g grapefruit, tea.

Friday

• Meal 1: omelet of three egg whites and one yolk, half a glass of berries.
• Meal 2: 250 cabbage soup without adding sour cream, 70 grams of boiled beef, greens.
• Meal 3: 200 grams of seafood, half an orange.
• Meal 4: 300 grams of low-fat cottage cheese, 50 grams of grapefruit.

Saturday

• 1 meal: 30 grams of oatmeal, to which you can add a few dried apricots and 20 grams of raisins.
• Meal 2: 300 grams of boiled chicken fillet, Greek salad.
• Meal 3: 40 grams of cabbage salad, up to 200 grams of boiled pike perch.
• Meal 4: 300 grams of cottage cheese, 150 g of orange.

Sunday

• Meal 1: two-egg omelette, steamed, one grapefruit.
• Meal 2: 100 grams of boiled fillet, 30 grams of brown rice, a bunch of greens, a glass of natural juice.
• Meal 3: 200 grams of seafood and lemon.
• Meal 4: 300 grams of cottage cheese with berries, tea.

At the next stages, the amount of carbohydrates in the diet is gradually reduced, and then it increases again, and you gradually come out of drying. Please note that you need to exit gradually, otherwise you risk simply wasting your time. As such, there is no specific body drying menu for every day for girls; you can create it for yourself. It is only important to adhere to the correct ratio of proteins, fats and carbohydrates, fit into the allowed calorie content and eat only those foods that are allowed during drying. And, of course, remember about physical activity, which is also an integral attribute of the drying program.

Drying recipes on video

Gaining muscle mass relies on anabolic processes, which inevitably result in fat deposits. Getting relief is the second part of any bodybuilder’s work on his own body. To burn fat and show off growing muscles, exercise alone is not enough. The need for every day is radically restructured: instead of consuming foods with high energy value, the emphasis is on protein.

Diet features

• 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 because they are sources of fiber: cabbage, greens, cucumbers.

Flour, sweets, carbonated and sweetened drinks, potatoes, carrots - all this is completely eliminated by drying the body. The menu for each day changes depending on the stages, which involve a gradual reduction of carbohydrates and their reintroduction into the diet.

Approximate menu for drying the body

100 g boiled chicken breast;

50-100 g of vegetables, seasoned with lemon juice and garlic.

Lunch

Fifty grams of cottage cheese or yogurt (store-bought low-fat products are not suitable), fruit of your choice - grapefruit, two kiwis, an apple.

50 g buckwheat or oatmeal;

100 g boiled fish.

Products for second breakfast.

25 g buckwheat or oatmeal;

1 whole egg and 4 egg whites (yolks are not used).

Second dinner

100-150 g of vegetable salad of 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.

Weekly meal plan

The first week involves consuming 2 g of carbohydrates per 1 kg of body weight. The amount is calculated for one day and distributed between meals, while for dinner you must leave half of what you eat for lunch.

The second week consists of systematically reducing the amount of carbohydrates to 1 g, the list of products is the same as the first week.

The third week - cutting carbohydrates to 1 g per kilogram of weight, giving up dairy products and vegetables. You should eat no more than 120 g of food at one time.

The fourth week continues the rules of the third, but the portion of each meal is reduced to 100 g. Any signs of poor health are a signal to stop drying.

The fifth week is a gradual exit from a strict sports diet, an increase in carbohydrates to 1 g per kilogram of weight through 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 your usual diet - these rules include drying the body for women. The menu is quite strict and requires a complete rejection of fats, which can affect the health of the reproductive system and performance.

The process takes 4-8 weeks depending on your metabolic rate and the amount of fat stored. You should exit the drying mode if you feel unwell or have a taste of acetone in your mouth.

Women who are looking for how to cut their body for weight loss should know that this is not a diet, but for athletes with sufficient muscle mass. Without a reserve of muscles and 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 headaches, and can end in coma.

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