When playing sports and following diets, burning body fat and building muscle mass do not happen at all at the same time. Initially, when sports begin, weight loss occurs (loss of extra pounds). Only after a certain time does the muscle building process begin. It is because of this, in order not to waste time, that many girls observe diet for drying the body 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 observed. Compliance with simple rules will allow you to quickly achieve the desired result: extra pounds will not only go away, but the body will also acquire a beautiful relief. Of course, the results from the diet do not appear instantly. To do this, you need to do it right. First, the girls focus on strength training. During them, fat deposits are not burned as quickly as we would like. But as soon as the muscles adapt to the loads, you can proceed to the next stage - drying. Nutrition should be based on a carbohydrate-free diet, which mainly consists of proteins. However, the girl must remember some subtleties.

Drying is a process in which fat deposits are burned simultaneously with a set of muscle mass and the acquisition of a beautiful relief. A prerequisite is not only following a strict diet, but also exercising exercise.

The main principles are:

You can not switch to exercises that give the body relief too quickly. The body must adapt, otherwise it can lead to problems with cardiovascular system. Before relief training, it is recommended to take a short rest. The transition from strength exercises to relief exercises should be as smooth as possible. This also applies to diet.
To ensure gradual and smooth transition, it is recommended to reduce the intensity strength training within 4-5 days from 10 to 25%. This will allow the muscles to adjust.
No matter how much you want to quickly lose body fat, aerobic training should not be increased. This is due to the fact that with this type of load, not only fat, but also muscles go away. Therefore, the schedule and intensity of aerobic exercise should remain the same.
You can not abruptly switch to a diet without carbohydrates. The best solution is to follow a diet before cutting, during which there is a gradual reduction in carbohydrates. After that, you can sit down on more stringent diets for weight loss.

What should be remembered when following a diet?

Women should remember that by the definition of "drying the body" people mean eating according to the 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 to glycogen. If too much of them is eaten, the body cannot cope: the excess is not processed and is deposited in the form of body fat.

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 do not break down. Once in the bloodstream, they adversely affect general condition organism. Therefore, completely abandoning carbohydrates (especially for a long period) is not recommended.

Also, it is important for women to remember the following recommendations when following a diet:

Water is the most important element that should not be forgotten. Its sufficient amount will allow the body to cleanse itself of the products of metabolic processes. In addition, fluid is also important in the formation of muscles.
The calculation of calories should come from 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 the 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 that can be obtained from sweet buns, sweets, etc. These carbohydrates are fresh vegetables, some types of bread (for example, cereal), certain cereals, as well as fruits (preferably not sweet).
Fats are also allowed, but only on days when training does not take place. The best solution would be if fats are ingested in small amounts in the form of natural products(milk, cottage cheese, etc.).
Meat products, in particular, beef, are allowed to be taken during a 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 also remember about contraindications.

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

Diet and diet menu

Diet for drying the body 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 next. In general, the diet is recommended to be followed 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	meal	Menu
Monday	Breakfast	3 boiled eggs, two of which should be eaten without the yolk;

		Banana
	Dinner	boiled chicken fillet– 100 g
		Salad prepared from fresh cucumbers, add greens (use lemon juice as a dressing)
		Juice from oranges
	Dinner	Boiled white fish - 100 g
		1 orange
Tuesday	Breakfast	Oatmeal porridge, which we cook on water - 100 g
		Tea, preferably green. 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 whites should be used. Yolks are not used in cooking
		Low fat yogurt - 200 ml
	Dinner	Stewed fish (preferably white) - 200 g
		Salad made from fresh cabbage and cucumbers (use olive oil as a dressing)
		Orange
	Dinner	Fruit salad consisting of banana and grapefruit
		Curd 100 g
		Herbal tea
Thursday	Breakfast	Muesli from different cereals
		Tea, preferably green. 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	Three-egg scrambled eggs and a tomato
		Green tea without sugar
	Dinner	Baked white fish - 250 g
		Buckwheat on the water
	Dinner	Curd - 150 g
		Orange
		Herbal tea
Saturday	Breakfast	Skimmed milk - 1 cup
		Banana
		Oatmeal
	Dinner	Boiled squid - 250 g
		Boiled pasta (we choose those products that are 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 potatoes
		Boiled chicken fillet - 250 g
		Cabbage salad
	Dinner	Curd - 150 g
		Orange and banana crushed and served as a salad

The first thing everyone should take care of is calculating their individual calorie intake. With a woman's weight of 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 between meals it becomes completely unbearable, in order to satisfy the feeling of hunger a little 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 diet for drying the body, you can tighten it. For these purposes, fruits are excluded from the diet. During this period, to calculate the noma 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, proteins should come in 80% of the diet, and fats - 20%.

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

In the second week, such nutrition will be more familiar to 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 signs of malaise begin to appear, 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 malaise, dizziness, or other side effects it is recommended to return to the menu of the second week.

Fifth week

The task of the last week is to properly get out of the state of drying, which lasted a month. During this period, you must follow the menu of the first week. You can increase the amount of pure non-carbonated water consumed. It is recommended to continue to train in the gym or at home.

Alternatives and Exercises

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

In this case, you must stop using:

fatty;
acute;
smoked;
fried;
sweet;
flour.

It is necessary 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 recommended to perform a special set of exercises. Also, to eliminate doubt, it is recommended to compare the positive and negative sides of drying the body.

The perfect body is the cherished desire of any girl on earth. To achieve the goal, many methods are available and good, including fasting, diet, physical exercise and calculation of calories per day.

One of the effective methods of losing weight is drying for girls, which involves certain mode nutrition or diet, as well as athletic training with an emphasis on certain muscle groups. What is drying, how much time it needs to be spent and how to do everything right - this will be discussed in more detail in the article.

What is drying

The question is how to to dry the girls for weight loss, worries many of the fair sex. The concept of drying refers to sports, in this way professional bodybuilders prepare for competitions. At this time, they need to dry their own body so that the relief of pumped muscles is better defined.

With the help of a special diet, they achieve results by eliminating carbohydrate foods and reducing calorie intake. Thus, getting rid of subcutaneous fat. It comes down almost to zero due to the activation of a rapid metabolism, but at the same time there is an increase in muscle mass. How to dry properly:

This method of losing weight has gained particular popularity among ordinary girls who do not like to run their figure. But this method is not as simple as it might seem at first glance, because the personal correct method of drying the body has been achieved for years. Drying properly means vigorously losing fat, not fluid, and it is also necessary to make sure that the fat layer is transformed into muscle.
Proper drying is based on the use of protein, due to this, muscle growth occurs. And also drying is carried out thanks to a certain rhythm, sports and the rejection of carbohydrates. The duration of drying should not exceed more than 5 weeks, because the necessary substances and vitamins contained in carbohydrates are needed by the body. Therefore, over time, you will have to reconsider your diet. Super drying of the body in a week is the best option for a special diet.

For the figure, drying is necessary, in which a person will observe a healthy balanced diet. Sometimes it happens that you want something harmful, but it's one thing when a girl rarely allows herself liberties in food, and another when malnutrition happens on an ongoing basis.

But even after the worst diets, body weight after drying begins to return much later than after a diet. Drying the body before and after a diet is of great importance, because the basis of losing weight is not in losing moisture, but in getting rid of subcutaneous fat.

Drying rules at home

The main condition for drying the body for girls is a smooth transition to the desired protein diet with a gradual restriction of carbohydrates and their further exclusion. Proper drying of the body is considered strict diet. When athletes do this, they come to the aid of coaches who make up their personal diet.

They focus on specific physical exercises. In view of the foregoing, in order for drying to take place correctly at home, girls must follow the prescribed recommendations. The protein diet is taken as the basis, in which the following foods are consumed:

Boiled chicken meat.
Sea fish.
Cottage cheese.
Veal.
Egg white.

These foods can be eaten without restrictions, because protein will make it possible to lose weight, but at the same time not lose muscle mass. Thus, the girl will have a relief of the body, and weight loss will occur. At proper weight loss you need to use the right drug or vitamins. Going on a diet is not the point. To dry the body, you need to adhere to proper nutrition. But going on a strict diet is not recommended.

In order for the diet to be balanced, it is necessary for normal the vital activity of the organism use vitamins and minerals, they do not need to be completely excluded during drying. And it will also be useful to use a small amount of additives, pharmacy vitamins for effective drying.

During the process, it is important for the girl to start monitoring the proportion of carbohydrate food eaten so as not to go beyond the permissible maximum. It is necessary to record the result, count calories using a calculator and the necessary table in order to find out the acceptable minimum. How long the result from drying will last depends on proper nutrition.

A meal that includes carbohydrates should be attributed to the first half of the day. At this time, the peak of activity occurs in the body, and the ability to digest them into the desired energy increases. The second half of the day should be reserved for protein foods. By adhering to proper nutrition, you can participate in a competition where muscles are important.

If drying is done at home, then you can not take significant breaks between meals. The best option is the use of products every 3-4 hours. Without fail, the menu should include breakfast and vitamins. These rules must be followed in order to properly dry the body. In order for the diet to be more effective, it is necessary to carry out sports activities. These include:

Fitness.
Favorite type of exercise.

Sport is an indispensable tool for effective drying. It is unacceptable to just go on a diet and not spend physical exercise. To properly dry, you must follow the above tips.

Experts do not recommend quickly leaving the diet. If yesterday there was food strictly according to it, and tomorrow the course ends, then the next day you can not eat all the products in a row. This can lead to serious disturbances in the functioning of the body. It is necessary to properly carry out the exit from the diet.

Diet food contraindicated for girls who have health problems, such as:

Diabetes.
Diseases of the kidneys, liver, gastrointestinal tract.
And also it is impossible to dry pregnant and lactating women.

Special Diet and Diet:

There is a special diet during the drying of the body and a strict diet. In addition to the protein diet, a carbohydrate-free diet and repetitive fasting are used during drying.
The products used must be taken in strictly prescribed quantities and on schedule.
Before a diet, you need to familiarize yourself with nutrition programs in more detail and understand whether you need to spare yourself or whether you need to strictly distinguish between unhealthy and healthy foods.
You also need to consult with your doctor.

Intermittent fasting

Many girls do not welcome fasting. But if it is carried out correctly and the necessary recommendations are followed, then it will not only not cause harm, but will also help the body to remove toxins faster.

Thus, the consequences after an improper hunger strike can be avoided. When drying the body, you won’t have to starve for a long time, it takes 16 hours for a day to refuse food, and in the remaining 8 hours you can eat food. It looks like this:

It is necessary to wake up at 8 am and not have breakfast. The first time a meal will be taken is at 2 pm. Next time you can eat at 20 pm.
It is necessary to correctly calculate the time, for example, if a person got up at 10 am, then the first time you can eat no earlier than 4 pm, and the second time at about 10 pm.
You can use all the products from the variety that is supposed to be a protein diet.

And also in the diet you can include:

Natural honey.
Buckwheat.
Oatmeal.

carb-free diet

It is a tough stage of drying the body, which requires the rejection of small pleasures, for example, chocolate. Beginner girls need to get used to this diet by applying protein nutrition with a combination of individual carbohydrate products:

The first thing to do is to completely exclude flour, sweets, fast food. They are fast carbohydrates that almost immediately appear in the form of fat deposits on the abdomen, thighs and buttocks. To fix your diet, you need to give up harmful foods, it is recommended to add cereals and rye pasta to the diet. Every day, you can eat up to 3 g of carbohydrates for every kilogram of a girl's weight. Thus, you need to live one week.
Further, the task becomes more complicated, but any means are good to achieve the goal. This time, flour should be excluded from consumption, but porridge should be left. According to this nutrition program, you need to hold out for 2 weeks, on the last of which you need to eat slow carbohydrates only until lunch. The calculation of carbohydrates per day is 2 grams per kilogram of the girl's weight.
The third stage will last for a whole month, and carbohydrate intake during this period is reduced to 1 kcal per 1 kg of weight. And at the end of the diet, consumption is reduced to zero. You need to eat food with a small calorie content, this is required by the norm.

Diet menu for women and girls

For proper drying, it is necessary to draw up a menu, so you need to study an approximate three-day diet that helps in effective drying. In this case, it is necessary to take into account all past recommendations regarding the consumption of slow carbohydrates and the greatest use of protein products:

The first option: for breakfast, you need to cook a small portion of oatmeal, it is acceptable to use one banana and green tea. For lunch, you can cook vegetable cream soup or boil 200 g of veal. For dinner, cook or steam some red fish, which can be eaten with vegetables.
The second option: for breakfast you need to cook a protein omelette, eat grapefruit and green tea. For lunch, it is permissible to use chicken meat, buckwheat for a side dish, and yogurt for dessert. For dinner, you can make a salad of vegetables, and eat some low-fat cottage cheese.
Third option: you need to have breakfast oatmeal and two eggs, you can drink it all down green tea with honey. For dinner, you can eat white fish with vegetables, and drink a glass of kefir.

What products can be used

The list of products below is suitable for an individual menu for effective drying. This will facilitate the process of scheduling the days and hours of eating, with the help of this diet you can diversify your food as much as possible. In this way, the girl will understand that drying is not as difficult as other diets, because it includes a wide variety of allowed foods. This list is approximate, you can vary it with the diet campaign:

Meat of dietary grades, beef or chicken.
Legumes.
Vegetables.
Mushrooms.
Kashi of three types: buckwheat, oatmeal, pearl barley.
Apples in any form.
Fruits and berries.
Low-fat dairy and dairy products.
Hard cheese with a reduced percentage of fat content.
Chicken egg white.
Sea fish or seafood.

Down with stress

Diet cuts, active physical activity and lifestyle changes lead to stress for the body. All this must be compensated, otherwise, instead of burning excess fat, it will accumulate, and the girl’s health will deteriorate sharply. You need to ensure proper rest, you need to sleep at least 8 hours a day. Exhausting workouts involve a recovery period.

You have to try not to worry about the little things. Experiences can provoke the formation of a layer of fat and cellulite in thin girls. Drying must be properly prepared. In the future, it is necessary to adhere to confidence in one's own knowledge and stability.

As a rule, the drying period is from 10 to 12 weeks, taking into account the preparatory period and the exit from it. To adjust your own figure at home, 4 or 5 weeks of active fat burning is enough.

Attention, only TODAY!

Body fat is a problematic issue for most women. And this is not surprising, because the female body is initially imprisoned for motherhood. Estrogens and alpha-2 receptors do their job - provide a reliable fat store. Of course, such an "airbag" does not paint, and even the most athletic ladies have to resort to drying the body. Drying, as you know, is possible and necessary, but it must be done wisely. Training is only half the battle: the result largely depends on the nutrition on drying. In order for the effect to be certain, it is necessary to understand the basic principles of drying. Everything is important: a diet for drying the body for girls, a menu, the right attitude.

Ladies need to dry in a complex and systematic way.
Regular hiking should be combined with a healthy lifestyle and nutrition.
The priority is health, well-being, mood, and only then the figure.
During lactation (and naturally, pregnancy), you need to forget about drying.
For diseases internal organs drying is strictly prohibited.
Drying does not mean languishing: you can lose no more than 200g. fat per day.
There is a limiting minimum of fatty tissue - 11% (for athletes - 14%).
Strength exercises are primary, relief exercises are secondary.
You need nutrition for drying, not starvation.

The principles of nutrition when drying the body

You need to dry on a low-carb diet. So, stress and fatigue at first are guaranteed. In order not to break loose, it is better to enter the regime gradually, daily reducing the daily calorie intake to the recommended level of 1500 Kcal.

Nutrition during drying should be frequent: 5-6 times a day at intervals of 3 hours, the diet is balanced. In the first half of the day, you need to assimilate up to 65% of the daily volume. Skipping meals is not allowed. Diet for drying implies a rigid schedule. Do not eat 2 hours before exercise. After training, drying food is possible after an hour and a half. Meals on a frantic drying are mandatory for agreement with the trainer. In any case, the calorie content should be significantly lower than the real energy consumption. Calorie counting should be done constantly. If you are not ready for such a diet, then it is recommended that you first try to reduce weight on a more sparing diet, for example,.

Dehydration should not be allowed, even with frantic drying. Drinking is mandatory: per kilogram of weight - at least 30 ml. non-carbonated or boiled water, and in hot weather and during intense training - up to 60 ml.

creatine, which allows you to build muscle mass by stimulating growth hormone;
glutamine, burning subcutaneous fat;
multivitamins that compensate for the lack of trace elements;
BCAAs protect muscle fibers from damage.

You can safely go on a diet for a month or two. Then a gradual exit and restoration of strength is required.

BJU ratio

Depends on the physique and the amount of subcutaneous fat. In general, the average proportions are as follows:

Proteins / fats / carbohydrates in%:

ectomorph - 40/30/30;
mesomorph - 40/40/20;
endomorph - 20-50 / 15-30 / 10.

Obviously, the basis of the diet should be proteins and fats. You don't have to cut out carbs completely. For the full functioning of the body, 1-2 grams per kilogram of weight is required. Anything less than the limit allowable rate harmful and dangerous.

Exit from drying

In order not to harm yourself and consolidate the result, you need to go out gradually. Otherwise, the starved body will quickly compensate for the deprivation and gain calories for the future. It is recommended to add approximately 200 kcal per week, while maintaining a regimen of frequent fractional nutrition. You have to try to keep eating right. I would like this to become a habit.

Grocery list

It should include only natural, healthy and low-calorie. A high protein and amino acid content is welcome.

Foods You Can Eat Safely

Everything is traditional here. What you can eat when drying is protein:

fat-free cottage cheese, yogurt and kefir;
egg white;
lean meat (rabbit, turkey, chicken, beef and veal);
seafood (especially squid, lobster and kelp);
maritime and River fish white varieties.

These products should form the basis of the diet for drying. There is plenty of protein in them, which means that it is easier to register for them.

Restricted products

With caution and a sense of proportion, you can consume:

raw not starchy vegetables and fruits;
egg yolks;
cereals and Brown rice;
legumes;
greens and mushrooms;
vegetable oils of all kinds;
dried fruits, berries;
sports nutrition.

There must be a calculation and dosage. Restricted foods are best combined with protein. In this case, the metabolism will not slow down, and the drying nutrition program will not suffer.

bakery and pasta;
White rice;
fried, smoked, salted and pickled foods;
sour milk with a high fat content;
confectionery products;
sauces, seasonings and all kinds of oil-based dressings;
sausages, semi-finished products, canned food;
alcohol, sugary drinks, carbonated water.

Such delicacies will lead not to harmony, but to streamlining. Tell them a resounding "no" and no concessions.

Monthly meal plan

The first two weeks should be gentle. Allowed 50% proteins, 20% fats and 30% carbohydrates. During this time, the body will rebuild and will be ready to tighten the diet. In the third week, the amount of carbohydrate should be halved - up to 10%. Only complex carbohydrates are meant, strictly until noon. The body loses fat stores and prepares to remove water. In the fourth week, carbohydrates should be completely abandoned. At the final stage, the volumes go away, the muscles are clearly drawn. Drying the body for girls, the menu for a month is a serious matter. Therefore, it is necessary to plan in advance and preferably with a specialist in sports nutrition. For example, a diet for drying the abdomen is less rigid. It allows you to feast on pasta, red fish and cereals once a week. In each case, knowledge, experience and practice are needed. The daily menu will make the task and life of a fitness lady easier.

Menu for a week when drying

Let's look at how to eat properly on drying. Even healthy can be delicious. You just need to meet the calories and diversify the weekly diet.

Drying the body for girls, menu for the week:

Menu for a week on drying the body

A sample menu for 7 days can be adopted. It is not worth repeating in full in the future. Combine and experiment within the recommended limits. Eat healthy and stay dry. Keep in mind that with each subsequent week, vegetables and cereals should become smaller. On the last week you have to do without fruit. Be sure to follow BJU. Don't forget to drink water.

How much protein per 1kg. bodies for girls

Since protein is the main building material, it must be consumed throughout the drying process. An animal protein is preferred. It should be 2/3 of the volume of protein food. Unlike vegetable, it is consumed by the body without residue and absorbed much faster. Protein foods should be eaten throughout the day so that 1 kg. body accounted for one and a half to two grams.

How many calories can you get per day

The critical minimum is usually 1450 kcal. However, it is necessary to approach it in stages, weekly cutting off the usual energy value by 7% -10%. Haste and fanaticism will not help: a sharp reduction in calories will lead to muscle loss, dehydration and loss of strength. Drying is a long process. Burning fat deposits quickly will not work. For a long-term result, you will have to be patient. In order not to make mistakes in counting calories, it is better to keep a food diary.

How many carbs do you need per day

Despite their undesirability, it is impossible to do without carbohydrates at all. Otherwise, glucose deficiency will trigger the production of ketone bodies. And then there will be intoxication, the consequences can be very sad. Therefore, carbohydrates should be left and reduced gradually. How many carbohydrates are on drying - the answer depends on its stage. Within two weeks, 3-4 grams per kilogram are allowed, in the third - only 1.5-2 g, at the final stage - no more than half a gram per kilogram of body weight. On average, the lower limit should be 40 grams per day. With such a program, a shake-up for the body will not be critical.

Contraindications to such weight loss

They can be psychological and medical in nature. If you are mentally ready for exploits, then depression, nervous breakdowns and there can be no tantrums. If the nerves give up in the first week, then you should not continue the experiment. Restore your composure and try again.

With medical contraindications, this will not work. Only healthy people are allowed to dry. The presence of at least one item from the list below makes drying forbidden. Unconditional contraindications are:

diabetes of any type;
diseases of the kidneys, urinary system;
diseases of the gastrointestinal tract;
chronic diseases in remission;
deficiency of body weight;
anorexia, bulimia, any endocrine disorders;
weak immune system.

Drying the body is not a diet in the usual sense. This is a specific meal plan. The goal is to burn fat while maintaining muscle mass. It is impossible to lose weight completely, as with a regular diet. The "dryer" for women is less strict than for men. With it, vegetable oil is allowed in a small amount, dishes from marine varieties of fish are recommended in the diet.

Both male and female drying is not only a specific nutrition plan, but also properly selected exercises for training.

General information about drying

Getting rid of excess fat, while maintaining muscle mass, is possible only with regular and properly built nutrition. Beginners sometimes make the following mistakes:

Starvation. Refusal of food leads to health problems, and not to harmony and relief. Therefore, when drying, food always remains frequent: at least 5 times a day.
Refusal of liquid. If the body does not receive the required amount of water, then it begins to retain it in excess along with fat.
Only protein menu. During drying, the main diet consists of protein foods, but this does not mean that it is necessary to stop taking slow carbohydrates. Only some fast carbohydrates are excluded from the menu: sweets, starchy foods, sugar, potatoes, instant foods.

For a girl, drying is a combination of fitness and weight loss with the help of proper and balanced nutrition. In this case, drying is possible only in the presence of muscle mass. If not, then all efforts will be in vain.

The average drying time is 6 weeks. That is how much time it takes to remove fats, work out all muscle groups, giving them relief.

Menu and nutrition rules

In order for drying to not be harmful to health, to be effective and productive, certain rules must be observed. First, for each week your diet. Secondly, two hours before training and within two hours after it, food must be abandoned. Thirdly, slow carbohydrates are consumed in the first half of the day, proteins in the second. A prerequisite for drying is compliance with the regimen of training and nutrition. If you stick only to a diet, excluding exercises, you will not be able to work out the muscles.

The training plan should consist not only of home aerobic exercises, but also of strength training.

Sample menu for the first week

The ideal calculation of carbohydrates in the first week: 2.5 grams per 1 kilogram of weight. That is, if an athlete weighs 60 kg, then in the first week of drying, his daily carbohydrate ration is 150 g. Acceptable foods containing slow carbohydrates:

Brown rice;
buckwheat;
vegetables;
fruit;
steamed white rice.

The entire diet of the first week is based on the use of fish, chicken fillet, kefir, cottage cheese, vegetables and herbs. These are key products.

Sample menu for the second week

In the second week, the daily rate of carbohydrates decreases. For 1 kg of weight, 1 g of carbohydrates is required. If the girl’s weight is 60 kg, then the daily rate of slow carbohydrates is already reduced to 60 g. At the same time, all products should be consumed in the morning, dinner is exclusively low-carbohydrate, ideally kefir or cottage cheese (grainy, not curd mass). Otherwise, the basis of the diet remains the same as in the first week of drying.

Sample menu for the third week

The daily rate of carbohydrates is reduced to 0.5 g per 1 kg of weight. It is necessary to completely exclude fruits from the diet, with the exception of citrus fruits. Marine fish, rich in polyunsaturated fats, should be at least three times a week for breakfast, lunch or dinner. It compensates for the lack of some nutrients required female body for proper and healthy functioning.

Sample menu for the fourth and fifth weeks

During this period, carbohydrates are almost completely excluded. Only 6 tablespoons of rice or buckwheat porridge are allowed to diversify the diet for the whole week. That is, one breakfast can be made on the basis of porridge, and all the rest from other products. Carrots are completely removed from the menu, regardless of the method of preparation. You can eat a lot of greens and vegetables, vegetable oil will be replaced with olive oil.

Sample menu for the sixth week

The sixth week is preparation for the exit from the fat burning regime. During this period, the menu of the third week is preserved, but the number of training sessions is reduced. They are not completely abandoned. In order to properly get out of drying, you need to go back through the "steps of weeks". It is impossible to abruptly end classes and properly formulated nutrition.

If drying continues, the menu will be the same as in the fourth and fifth weeks. You can cook a variety of dishes, alternate days so that the products do not become boring.

Detailed drying menu

Since it is the fourth week that is key in terms of nutrition, the menu for it is worked out especially carefully. You need to eat not only fractionally and often, but also balanced. This is the key to women's health. An example of a hard and sports menu for the whole week:

First day: breakfast - 3 boiled eggs, lunch - meat broth, veal or beef cutlets, tomato, snack - boiled fish with herbs, dinner - cottage cheese.
Second day: breakfast - tea with honey and boiled fish, lunch - chicken fillet and boiled vegetables, snack - seafood cocktail and salad, dinner - kefir.
Third day: breakfast - steamed omelet or olive oil, lunch - boiled brown rice and rabbit meatballs, snack - green salad and tea with honey, dinner - low-fat natural yogurt.
Fourth day: breakfast - 2 boiled eggs and a steamed cutlet from any lean meat, lunch - vegetable soup and steamed fish, snack - vegetable salad and chicken fillet, dinner - kefir.
Fifth day: breakfast - tea with honey and steamed fish, lunch - meat broth and boiled fish with vegetables, snack - low-fat yogurt, dinner - cottage cheese and nuts.
Sixth day: breakfast - scrambled eggs and tea with honey, lunch - meatballs or fish cutlets, snack - vegetable salad and chicken fillet, dinner - kefir.
Seventh day: breakfast - 3 boiled eggs and dried fruit compote, lunch - any broth and steamed meatballs, snack - nuts and kefir, dinner - cottage cheese or low-fat yogurt.

Drying training should be given special attention. Including what time of day what exercises you need to perform.

Training program

If it is not possible to systematically visit the gym, there are a number of alternative types of physical exercises. The list is quite extensive:

ice skating or rollerblading;
swimming;
bike rides;
squats;
plank;
sports walking.

At least 1 hour a day is allotted for physical exercises, otherwise they will not bring any effect.

Exercise examples

All workouts begin with warming up the muscles. This takes at least 5 minutes. An example of a complex for one workout:

Breeding dumbbells from a sitting position. Perform 4 sets of 12 times. The weight of dumbbells is not more than 0.5 kg. If these are not available, water bottles can replace them.
Lunges forward and to the side. Perform 4 sets of 12 times. With each lesson, they try to make attacks deeper.
Bench push-ups. Perform 4 sets of 8-10 times.
Deep squats with dumbbells. Perform 5 sets of 10 reps. If classes are held in the gym, from the second week of drying, you can do squats with a barbell.
The plank is performed for 30-60 seconds to work out the press every workout.

Hello!

Re-drying is suitable for all athletes who compete, but also applies to regular men and women. Diet menu cutting the body means reducing carbohydrates, burning fat and increasing muscle mass. Don't forget to change your workout mode at the same time. It is not recommended to start drying suddenly - you need to prepare for it. Let's take a closer look at what drying is and how it is restored.

The cutting process itself is fat burning using the current set of muscle mass. At the same time, the main thing is that they exercise without problems.

However, bodybuilding has its own aspects, namely:

do not enter the "relief" exercises very abruptly. This is due to the likely problems with the cardiovascular system in the future. Take a break between strength and relief workouts to make the transition as smooth as possible. The same applies to special products;
the rest - within 3-5 days, reduce the amount and intensity of your usual strength exercises by 10, 25, 20 percent;
a gradual transition is needed;
don't do aerobics.

Obviously, the more you do aerobics, the more fat you lose, but in this version, the muscles will also disappear! Do aerobics according to the previous program; Do not limit yourself drastically in carbohydrates.

Prepare a "premature" diet based on a gradual reduction in the amount of carbohydrates that enter the body with food.

Drying steps

You can't just pick up and start drying. The process never starts suddenly. Drying itself is divided into 4 periods:

Carbohydrate stocks. Within 3 weeks, you need to gradually increase the amount of protein and reduce the amount of carbohydrates in the diet. If you break down and eat the cake, the countdown will start again.
Low carb diet. We sit on it no longer than 4 weeks.
diet. We minimize carbohydrate intake. The duration depends on how you feel, but no more than 1 week.
Drainage. We continue to dose coal and distillate. The duration is similar to the last paragraph.
Charging carbohydrates. Slowly restores food back. As in the 1st paragraph, only the other way around.

For beginners, this process takes just under 3 months. The lion's share of this period is the unloading and loading of carbohydrates. PROs support low carb and low carb periods for longer.

Pay attention! I do not recommend completely removing carbohydrates and draining water. It is better to extend the low-carb period. Yes, it is the least excellent, but the least aggressive. Don't worry, the result will still be impressive.

Carb rotation is one of the most common yet excellent diets that help dry out the body with the help of a competent approach to creating your own menu.

As you already know, avoiding carbohydrates in your diet for a long time can cause the body's self-defense devices to turn on when going through energy saving mode, that is, at this stage, the food that enters your body will quickly turn into fat (when using lipoprotein lipase enzyme), fat burning is blocked , and amino acids are used in the properties of the energy source (the process of gluconeogenesis).

To avoid this unpleasant situation, we have introduced microcycles, meaning the proposal will include high carb days and low carb days (usually the traditional scheme means 21 days, i.e. two low carb days and one with increased content).

Therefore, in order to meet all the criteria for carbohydrate rotation, according to the traditional scheme, you will need no more than 1 g / kg of body weight and protein 2 during the first two days of nutrition. From 5 to 3 g / kg, after 3 days 1 the amount of carbohydrates increases to 4-6 g / kg, and protein - from 1 to 1.5 g / kg.

Using the aforementioned method, the body almost depletes glycogen stores in the first two days, going far beyond the fat cover. If you continue to burn fat by such criteria, your body can become stressful and life-threatening, resulting in not only fat burning, but also muscle (protein) being used as an energy source.

Sports salad, tape measure and dumbbells in the background True diet for athletes to lean To avoid this situation, we introduced a third day full of carbohydrates, in which the amount of carbohydrates in the diet is increased, protein is reduced, and fat intake is generally reduced to zero to replenish muscle and liver glycogen stores and continue the process. fat burning (often the first high-carb day is not enough to replenish glycogen stores, so another day of moderate carb intake is introduced).

It should also be noted that you should not skip meals, this is very important for you. For example, if a weighted athlete can skip a meal and end up adding it along with another meal (which is clearly not good), then you should not do this (further changing insulin can lead to body fat).

Weight loss with the traditional carbohydrate rotation described above is not uniform, as a significant portion of the pounds lost in the first two or three days are alternated with water (1 gram of carbohydrates binds 4 grams of water) for 4-5 days.

After the diet, but already in the morning after 6 days, the weight becomes the same as at the beginning of the carbohydrate dose (on average, minus 0.5-1 kg).

Contraindications for weight loss

A diet without carbohydrates should not be used:

diabetics
knowledge workers
pregnant
lactating
those with gastrointestinal problems

Advantages

It is believed that drying helps the body get rid of toxins. This is a myth The toxin is also not a specific chemical. They can become something else.

Lots of oranges? Toxin. Lots of cabbage? Toxin. Water? Well, you found out. Removal of toxins is not responsible for sweating, muscle activity, or drying food is a bowel movement.

There are many opinions about the possible damage to health

Lethargy and exhaustion. You will have to work with a grueling diet and even more tiring exercises. During drying, most boys definitely feel in good shape.
Low body weight. If you are not eating well, your body will quickly gain weight immediately after the cycle. This will be done with the expectation that fasting will resume in the future.
Problems with the kidneys and bladder. An overestimated amount of protein in the diet increases the load on these organs. In the most unfavorable way, the case ends with edema.
Decreased absorption of vitamins K, A, E and D. Subcutaneous adipose tissue is partially involved in their absorption. Guess what happens when he suddenly disappears?
Problematic skin and nails. Difficulties arise due to poor absorption of vitamins. Violations menstrual cycle. Sudden changes in diet can lead to secondary amenorrhea.

Realizing this, I discourage girls from drying up, but I still silently acknowledge their persistence. I understand that you are not interested in any beliefs, so I will tell you how to nullify the bad consequences of this gastronomic nightmare.

Allowed products for drying the body

In order to successfully dry the subcutaneous fat layer to get the desired fruit, the diet during this period is based on food that contains a huge amount of protein and carbohydrates.

Throughout the day, you can include the following protein foods for every meal:

egg white - fresh or cooked; cottage cheese with a fat content of not more than 5%; chicken or turkey meat (preferably breasts), cooked or steamed;
beef, veal, cooked or in the form of muffins; fillet of white fish (cod, haddock, tilapia), stewed;
octopus;
dairy products (kefir and yogurt 1%).

In order to regulate the metabolic process, must maintain the consumption of complex carbohydrate foods while eating food while drying the body.

These products include:

oatmeal, buckwheat or rice cooked in water;
pasta made from high quality wheat flour;
legumes (peas, lentils, beans) cooked as soups or two-course dishes;
vegetables (tomatoes, cucumbers, peppers, zucchini, pumpkin, turnips, carrots, cabbage, beets, celery) in a new form, stewed, boiled or stewed;
fresh greens.

The diet for drying the body offered to women should include a small amount of vegetable oil (olive, linseed) - only for dressing salads, as well as for tonic drinks (ginger tea or green).

Do not forget to drink water without gas or boiled water - in a daily volume of at least 2 liters.

Prohibited products for drying the body

sweets (sweets, confectionery, chocolate);
pastries (cakes, cookies, pies, donuts, pastries);
sweet drinks.

It is forbidden to eat foods containing dangerous carbohydrates during the drying period. Instead, it is allowed to eat honey, dried fruits, berries, yellowish and greenish citrus fruits from time to time to compensate for the deficiency of glucose.

Under a strict ban are sausages, fatty meat, at least some canned and semi-finished products.

You should leave the salad dressing with mayonnaise and sauces, as well as salt and at least some sugar.

Drying entrance

Drying does not start suddenly. This is the most strict diet for which the body must be ready. Therefore, you should reduce protein intake to a maximum, and carbohydrates to a minimum 2-3 weeks before drying. This means that everything harmful products, from muffins and confectionery to smoked meats, should be excluded from the diet.

They remain in food: whole grains, cereals, pasta made from rye flour, as well as durum wheat. Of course, protein foods such as meat, fish, legumes and low-calorie milk will become the basis of the diet.

Drying was invented for athletes, and in an unusual form, this means 4 periods. In each drying period, a small daily caloric intake should be above 1200 kcal. Failure to follow this instruction leads to serious health problems.

The first drying period takes 4 to 6 weeks. At this point, you should be able to consume 50-60% protein, 10-20% fat, and 20-30% carbs (20% is best). The rational content of calories for this period will be 1600 kcal per day. Following this criterion, protein should be 200 g (820 kcal), fat - 34 g (320 kcal), carbohydrates - about 117 g (480 kcal).

Monthly menu

When an athlete understands what is possible and what is not, he can begin to create a nutrition program. While cutting, a monthly offer is offered to help you lose weight. It is true that you need to start your diet carefully, gradually increasing the amount of protein and decreasing the amount of carbohydrates and fats.

4 weeks drying:

1 step. The BJU ratios are as follows: 50%: 20%: 30%.

The menu for any day may vary, but it looks like this:
Breakfast: 200 g cottage cheese, 2 diet loaves with peanut butter, 1 fruit.
Dinner: apple, a handful of almonds. 200 g of steam fish, 100 g of buckwheat, 100 g of salad with vegetable oil. Snacks: 200 ml of kefir, 2 cookies.
Dinner: 150 g boiled chicken, 100 g stewed vegetables, 100 g barley. The question of what you should eat after class is relevant. You can eat steamed vegetables after your workout.

2 step the percentage of carbohydrates is reduced as much as possible. Ratios of BJU: 70%: 20%: 10%. The duration of the step is 1 week. It is recommended to consume slow carbohydrates before 14:00. It is necessary to leave toasts, fruits, reduce the proportion of cereals. Cooking meals. Everything else is the same as in the last step.

3 step it is necessary to remove water from the body and completely get rid of carbohydrates. The athlete knows how to drink distilled water. The number of other goods is limited.

Example of the 1st day of the week menu: 120 g vegetable salad, 7 boiled proteins, 1 tbsp. a spoonful of porridge 2 tbsp. L. a spoonful of boiled porridge, 120 g of meat, 1 vegetable. 200 g of stewed vegetables. You can take a protein drink for drinks. 200 g of boiled seafood, greens.

4 step you should return the amount of long carbs. The diet should be maintained for 5 to 6 days.

Essentially! When cutting, girls are more likely to reduce the amount of carbohydrates in the diet more evenly, but the level of nutrients is still slightly higher than boys.

Exit Mode

In no case should you suddenly leave the diet; otherwise, the weight can come back in huge volumes. At the end of the exercise, follow the same eating order, that is, this is a list of goods - what you can eat for women to dry out your body.

Follow the background of your planned meal. Do not end the exercise with sports, you can make it rarer, but definitely regular.

Building a training cycle

The embossed period for ladies requires hard aerobic exercise and moderate athletics. Exhaustion doesn't fit. Excessive enthusiasm for aerobic exercise can cause uneven body development or significant weight loss.

Similar effects occur when a woman's body has a lot of fat and little muscle mass. Power loads, if adequately restored and restored, allow you to build muscle. Aerobics activates fat burning, but does not help develop muscles.

Doing a lot of strength training helps to reduce fat without losing muscle. Aerobic exercise works very differently. If large, the muscle fibers are tortured. Aerobics suppresses anabolism and begins to suppress the process of splitting fat cells, which causes a constant feeling of fatigue.

A real set of women's cutting classes consists of exercises using the whole body and a small amount of aerobics. The total number of approaches to any exercise is 5-6, and the repetition at the bottom is from 15 to 20, and the maximum is from 12 to 15 times.

With weights doing two reps is incredible. The error is always the correct end setting. The intervals between sets are from 90 to 120 seconds. This training scheme is aimed at involving muscle fibers in the work to the maximum and activation of anabolic processes. If the goal is to get rid of a lot of fat, the workout needs some modifications.

Between exercises, you need to stop resting and do radial training. It consists of doing one set of each exercise and the total number of cycles is set to 4-5 for the workout. Aerobics should be postponed after radial training. It is recommended to move this part of the training complex to the next day and not perform the same day as the strength exercises.

Ladies who do not need to be overweight can limit themselves to regular pumping and aerobics. They will be produced after strength training. Aerobics should only be performed after a break of at least 10 minutes.

Moderating aerobic exercise doesn't mean it has to be very light. If the exercises are performed on a circular simulator, the mode is set so that you can train for at least a quarter of an hour, but train for no more than 10 minutes. There are three such ten-minute approaches. Enough.

Three times a week, a full set of cutting exercises is required, including running on a stationary bike, ellipsoid, or bicycle ergometer. You should not be disturbed by days without lessons, tiring long walks and fasting. Such a regime is harmful. Neglecting full recovery and rest is useless, as is over-enthusiasm for anaerobic exercise.

Any woman can increase her weight by 15 kg, but gaining only muscle mass, while maintaining a feminine and attractive silhouette. Ladies can achieve amazing results in muscle growth only with the help of special medications. But if you take into account and follow all these tips, girls can achieve quite significant results in bodybuilding.

Functions of male nutrition

In men, food for drying up to 2 weeks is not much different. First of all, you can eliminate almost all fats from male nutrition. Ladies, this is extremely necessary because of the natural physiology. At the same time, men will need to work hard on the suggested amount of protein to maintain muscle mass.

The stronger sex is also allowed to introduce a few fast-growing carbohydrates in the form of sweets, even during drying, since at this point glucose is acutely suitable for the body. Roughly hour after hour, complex carbohydrates and proteins are required. It is also important to consume a portion of carbohydrates 1-1.5 hours before visiting the gym, otherwise you will not have enough energy to perform the exercises.

The amount of protein in the dryer for men who want to be at least 2 g per kilogram (standard 2.5 - 3 g). It is recommended to use them in the same dose of about 30 g at a time during the day, which is not critical.

Drying 2 weeks

For carbohydrates, they must be reduced to 2 g or less after drying. Fats are necessary, but in low concentration: no more than 0.5 g per kilogram. If all this is calculated in calories, it will contain 1700-1800 kcal for men weighing 85 kg on a two-week drying day. This is not enough, because you will have to experience discomfort, especially if you are used to food. But there is no other way to reduce the amount of subcutaneous fat.

To simplify the task, but not at the expense of effectiveness, we recommend that men dry for 2 weeks.

We calculate the weight from 80 to 85 kg, from which you can build:

1 day. Improve with cooked or fried chicken, cottage cheese, fish, vegetables in the form of tomatoes, cabbage, peppers and herbs throughout the day. Drinks are recommended for orange juice, low-fat kefir and milk. A number of heavy carbohydrates are obtained from pasta and buckwheat, and olive oil, which is owned by salad dressings, is suitable for fats.
2 day. Create a daily diet of fried fish and chicken breast, protein, buckwheat and rice (good brown), walnuts and vegetables. You can also eat fruits, among which bananas are recommended (preferably immediately after class or in the morning), oranges, grapefruits, green apples.
3 day. On this day, you can afford a little more in the form of potatoes and egg omelettes, and not just proteins. Also add huge vegetables to the menu: peppers, cucumbers, cabbage, tomatoes, vegetables. Drink kefir and eat low-fat cottage cheese, and also make tangerines, oranges and kiwi.
Day 4 On the fourth day, the diet is prepared with buckwheat and durum pasta, beef or veal, vegetables (definitely tomatoes), tomatoes and orange juice, kefir or natural unsweetened yogurt. Remember that carbohydrates should be consumed more in the morning for breakfast and in the afternoon for protein only.

Thank you for your attention, bye!