Approximate diet for drying the body for girls. Menu for drying the body for women for every day, week, month

A slim figure is the dream of any girl. All sorts of media dictate to us strict rules, according to which women with curvaceous forms are considered not the most attractive. Fair or not, the fact remains. You and I live in a society and we cannot neglect its standards without any consequences.

You have probably already heard about such a method of losing weight as "drying". You could hear this word both among professional athletes and from your girlfriends. In this article we will tell you what is the correct drying of the body for girls at home, and how to implement it.

What is body drying

To begin with, let's figure out what the drying process itself is, and how to properly dry girls to lose weight. Most diets remove water from the body, which allows the number on the scale to decrease, and we can be naively happy. After the end of the diet, the weight returns, usually even with additional kilograms. Due to some strict diets, weight is lost due to the loss of muscle mass, which is very dangerous for health.

Body drying techniques allow you to lose hated kilograms by reducing the subcutaneous fat layer and even replacing it with muscles. This process is laborious, but very significant and effective.

Many refuse the idea of ​​​​drying, because they do not know how to properly dry the body for girls to lose weight. They are afraid that in order to lose weight, you need to contact a lot of nutritionists, spend a lot of money on food and special equipment, but we hasten to dissuade you - this is not so. Everything will be described in detail below.

If you, too, at least once wondered how to dry a girl’s body from fat, read on.

Drying and losing weight - the same thing?

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

And how do athletes and bodybuilders dry off? They also diet and intensify their workouts, but their weight loss is not due to cutting calories, but due to the fact that proteins become the main part of the diet. If you reduce the number of calories consumed per day, then muscle mass will not be gained, the preservation of which is the main point of this method of weight loss.

Drying rules at home

In order for a girl to quickly dry her body from fat at home, you need to follow strict rules:

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

Diet Features

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

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

So that the above negative consequences do not overtake you, follow the rules that will help you fully understand how to dry a girl's body at home:

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

Control of carbohydrates and BJU

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

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

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

Excess Carbohydrates

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

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

Lack of carbohydrates

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

How to calculate

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

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

Protein calculation

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

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

low carb diet

To understand what drying is in sports and what it is for, you need to know what a low-carb diet is. There are many varieties, but they all consist in cutting back on the number of foods that have a high glycemic index.

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

Intermittent fasting

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

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

Diet while drying

It should be noted right away that the diet menu for women for drying the body at home must necessarily include polyunsaturated fats, which are extremely important for women's health. You should not exclude foods saturated with the right fats from the diet during drying. Let's figure out how to eat.

Forbidden foods:

• sugar (drinks with its content, sweets, sauces);
• flour (bakery products, cakes, pastries);
• animal fat (fatty dairy products, fatty meats).

Use in limited quantities:

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

You can eat:

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

Sample menu for the day

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

Many girls worry that such large dietary restrictions can provoke breakdowns. Below are recipes for effective body drying that are not only healthy, but also very tasty, as well as a weekly menu for girls.

Various combinations of dishes from our list will help to diversify your diet. Choose one option for each meal.

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

Lunch:

• fruit salad for drying the body according to the recipe: chop light fruits, add some nuts, seasoning nothing;
• specialized low-calorie bread with a glass of freshly squeezed juice;
• fat-free cottage cheese or yogurt with small additions.

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

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

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

Nutrition program for girls for a month

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

First week

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

Second week

During the second week, the menu should be tightened. Protein food prevails over carbohydrate, which, in turn, decreases to 1 - 1.5 grams per 1 kilogram of weight. Dinner should be low-carb, but not devoid of carbohydrates at all.

Third week

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

Fourth week

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

Sports nutrition and supplements

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

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

Workouts for better results

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

Aerobic (cardio)

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

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

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

Power

Workouts aimed directly at building muscle. If cardio workouts affect all muscle groups to a mild degree, then strength workouts focus and load on certain muscles you have chosen.

You can run them like this:

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

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

Home workouts can also be effective in the fight against excess weight. And if you don’t know how to dry the press and abdomen for girls at home, don’t be scared. Perfectly help to keep yourself in shape exercises with weights and dumbbells. Work out on a special gymnastic mat, even buying a new sports kit can perfectly motivate you not to miss a workout.

Some basic exercises that are easy to do at home are:

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

Ways to Improve Metabolism

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

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

Exit dry mode

In no case should you leave the diet abruptly, otherwise the weight may return even in large volumes. After the end of the "feat", follow the same order of nutrition, that is, a list of products - what you can eat while drying the body of the girls. Follow your planned meal plan back. Do not stop playing sports, you can make them more rare, but always regular.

Minor Results: Causes

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

• lack of sleep, stress;
• incorrectly drawn up or violated training program;
• BJU is calculated incorrectly;
• you did not follow the nutrition program.

Contraindications

These include:

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

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

In the process of losing weight, motivation is very important. View the achievements of the girls after drying the body, their reviews and results, preferably with before and after photos. You can even print photos, make collages. The constant presence of slender bodies in front of your eyes will remind you of your goal!

Video

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

Drying- Burning of the subcutaneous fat layer of the body due to the reduction of 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 following the diet and training program, the fat layer decreases, muscle mass is not lost, and the body will acquire the desired relief.

What is body drying for girls?

As a rule, drying is suitable and practiced by professional athletes to acquire a competitive relief shape and an ideal figure to look beautiful.

For beginners and amateurs, experts strongly recommend drying “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 rapid weight loss and weight loss: a special diet + special physical exercises.

Important: drying is not carried out if a certain amount of muscle mass is not gained!

Diet involves careful control over the calories consumed. This is the key to effective loss of excess weight and volume of body fat while maintaining muscle.

Basic principles

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

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

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

• Drink. The daily volume of clean drinking water (not tea, coffee, and even more so non-carbonated drinks) should be at least 2.5 liters. Water promotes "acceleration" of a metabolism.
• There is. Maintenance of metabolism (metabolism) occurs due to fractional nutrition (5-6 meals a day in small portions every 2-3 hours). Under no circumstances should you go hungry. A snack is worth something protein or low-calorie, given the daily allowable rate.
• Consider. Be sure to count calories and reduce their consumption. The menu of girls on average per day is 2000 calories. You should gradually reduce the daily amount of calories.
• No. Say a firm no to carbs in the evening. In the evening, even allowed cereals should be excluded from the diet. Their "time" is morning. The last meal is no later than three hours before bedtime.
• The 2 o'clock rule. Do not eat two hours before and after training.
• Well-being. The first principle of all diets and workouts 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 begin to eliminate the deposition of subcutaneous fat in the body, without losing muscle tissue, you need to eat protein foods. Protein-rich foods will provide a feeling of satiety and muscle growth.

• sugar;
• flour products (white bread, sweet buns, etc.);
• confectionery;
• carbonated drinks and sweet water (as sources of "empty" carbohydrates);
• mayonnaise, ketchup and various fatty sauces;
• products containing animal fats - sour cream, creamy meat, lamb, pork.

The drying menu for girls is based on low-carb foods and lots of protein.

Welcome products such as:

• lean meat (boiled or baked chicken breasts, turkey);
• fish (low-fat), seafood;
• cereals (buckwheat, rice);
• fat-free cottage cheese (no more than 1 time per 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 protein, 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 to eat?

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

Menu for girls on drying for a week

Sample menu for the week in the table:

Basic menu rules:

• Any combination of products is possible. You just need to follow the main principle of the drying menu for girls - the correct ratio of nutrients.
• Drying diet can be built not only on a weekly basis 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" metabolism (metabolism), forcing the body to work in a special mode for the fat burning process without fear of losing muscle volume.
• Mixed days (the same content in the daily menu of proteins and carbohydrates) are used on intense training days, and high-protein ones on rest days. This approach is considered more gentle, since the body receives the necessary amount of energy for effective life.

Express drying

A completely opposite result for the body is a hard express drying. 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. At the same time, a visit to the gym is mandatory.

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

How to start drying?

Some useful rules and methods:

• As already noted, meals are produced 5-7 times a day and include only the “necessary” products.
• Carbohydrates should only be consumed before 12 noon or a couple of hours before training.
• Immediately after exercise, it is recommended to take whey protein isolate, and after 2 hours to make a full meal in the form of vegetables and proteins.
• The lack of fats negatively affects the female body (deterioration of hair, nails, lack of menstruation), so you must definitely include polyunsaturated fats in the menu. They are present in sea fish, walnuts, almonds, sesame, linseed oil.

How to dry out for vegetarians?

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

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

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

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

It is better to use seeds and grains sprouted. In such a "live" form, they are fermented and provide improved digestion and, accordingly, high-quality assimilation.

The most effective fat burners

In the fight against body fat, fat burners can serve well. These are special supplements that promote the breakdown of adipose tissue by optimizing and accelerating metabolism.

Fat burners include:

• natural products (green tea, natural coffee, grapefruit, seaweed);
• medicines (Thyroxine, Sibutramine, Xenical, Clenbuterol);
• sports preparations (Hydroxycut Hardcore, Lipo-6, Black Spider 25 Ephedra)

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

In order 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 in detail examine 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 the thyroid gland, liver and pancreas.

Sports nutrition

In addition to fat burners from the line offered by sports nutrition manufacturers, you can take other products from these companies to improve the result.

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

Drying program

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

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

Gym workouts:

• On average, the training program lasts 4 weeks.
• Strength training lasting 45-60 minutes should be done 4 times a week.
• For two days it is worth doing cardio training, working out the 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 sets is 3-4 times for 20-25 repetitions.
• The rest time between repetitions is no more than 45 seconds.

Workouts at home:

• Training at home requires a jump rope, dumbbells (ideally collapsible; you can use bottles of water or sand), a stopwatch and, preferably, a heart rate monitor.
• When performing aerobic exercises, it is necessary to calculate and control the 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 go on a diet. The diet during this period is sharply limited in terms of carbohydrates and fats. This diet is very effective in terms of getting rid of body fat, but along with this, it is extremely dangerous for the body.

Starting drying, you must be completely healthy, because. in the process of following the diet, chronic diseases are exacerbated, the body's immune defenses are sharply reduced.

The diet for persons is absolutely contraindicated:

• with problems of the liver, kidneys;
• 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 small portions, in moderation. Products forbidden for drying can not be included in the subsequent diet or consumed in minimal quantities.

Getting out of the diet

There are a number of rules when exiting drying:

• 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 put your diet in order and gradually switch to a more varied diet - add other types of fruits and dairy products.
• Try to avoid "fast" carbohydrates.

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

Photos before and after

During the period of drying the body at home, girls are better give preference turkey, veal, white meat chicken, seafood, soy cheese. Eat baked vegetables and fresh salads to digest protein foods. Raw vegetables - tomatoes, spinach, cabbage, pumpkin, greens have a negative calorie content and do not affect calories in any way. Vegetable fiber:

• creates the illusion of saturation;
• stimulates intestinal peristalsis;
• removes metal salts and decay products.

Dress salads with oil. Flaxseed, sesame, olive are rich in trace elements and vitamins, contain 3 types of fatty acids necessary for the synthesis of hormones, antibodies, and the maintenance of biological processes in the body. For the female body important polyunsaturated fats from marine 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. Useful teas with mint, chamomile, nettle, rosehip infusion.
2. 2 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: Roasted 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. Soup-puree from vegetables, spinach with eggs in the oven + peas.
4. Cottage cheese + 5 dried fruits.
5. Veal steak leaf salad with cucumber and green onion.

Wednesday

1. Steamed buckwheat + 50 g of cheese + cinnamon coffee or ginger tea.
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 hercules, a slice of tofu.
5. Seafood cocktail + stewed asparagus.

Thursday

1. Grainy cottage cheese with berries and bran + hot drink.
2. 5 slices of dried apricots + wild rose.
3. Soup of chicken giblets without potatoes + baked broccoli with 50 g of cheese.
4. Steamed pumpkin with walnuts or seeds.
5. Mussels stewed with eggplant.

Friday

1. For breakfast, a dish to choose from from previous days.
2. 4 things. egg white + 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. Cottage cheese casserole with 5 slices of dried apricots + ginger tea.
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 + onion 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 + a spoonful of flax seeds + 4 egg whites.
5. Hake from the oven baked with carrots, zucchini, tomatoes.

People have always strived for beauty and harmony, resorting to the most sophisticated diets. But, as they say, there is no limit to perfection. Therefore, an increasing number of young people, and in particular girls, began to turn to drying, in order not only to get rid of fat, but also to draw muscle relief. And if drying menu for men it is not difficult to compose, then in a situation with the fair sex, everything is just the opposite - the main task is to preserve women's health. To draw up a training program, you can contact the trainer. In the same article, we will focus on the main thing - the menu for drying the body.

The effectiveness of the diet is to gradually reduce the rate of carbohydrate foods. The calorie content of the diet should not exceed 1500 kcal.

General idea of ​​drying

This is the final stage of preparation for competition for bodybuilders, followed by training and diet. It is preceded by a long set of muscle mass, during which the food should be dense, tasty and almost without restrictions. At the same time, weight is gained not only due to muscles, but also due to fat.

Preference is given to protein foods, but carbohydrates and fats are no less a priority for athletes, because this is the main source of energy for training. Just use them at the beginning of the day.

Drying for girls is no exception to the rule. Before you start burning fat, you need to gain a certain amount of muscle and stock up on training experience in the gym. Otherwise, there will be nothing to “dry”.

In addition, it should be understood that this is not just a diet, but a whole program aimed at effective fat burning while maintaining muscle mass. And what to save if it is not?

Dry food for girls

The body of a girl is arranged a little differently than a man's. Therefore, both the menu and the approach to drying for women should be less strict. So, ladies are allowed to consume a small amount of vegetable oil. In addition, the diet should be decorated with a wide variety of dishes from sea fish, rich in polyunsaturated fats.

Important! Fat deficiency is dangerous for the body of a young girl; it can cause the absence of menstruation, affect reproductive function, lead to loss and deterioration of hair, nails, and skin.

The statement that it is necessary to completely abandon carbohydrates is also wrong. The body needs them no less than fats and proteins. Forget about carbohydrate-free diets! Just eat the right foods, namely whole grains, vegetables and fruits.

A phased program for a month will allow you to consider, using an example, what nutrition should be when drying a body for girls.

Drying program for a month

To achieve an effective result, the duration of a sports diet for burning fat and drawing muscle mass should be from 6 to 12 weeks. The exact time depends on the initial weight, the desired result and the characteristics of the body.

Within a month, the diet menu undergoes a number of changes that directly affect whether you will succeed. And now about each of them.

Body drying menu for girls for a month

First week

At the very beginning of the journey, the daily intake of carbohydrates should be 2.5 g per 1 kg. weight. As their source, you can take brown rice, vegetables, fruits, buckwheat, rice. The basis of the diet should be taken:

• any fish at least 3 times a week;
• clean chicken fillet;
• cottage cheese and kefir, occasionally cheese;
• greens, lettuce leaves, vegetables.

Also, do not forget to flavor salads with olive oil, lemon juice.

Important! And remember: it is strictly forbidden to start drying abruptly! This can negatively affect your health.

Drying the body for girls for a week that opens the monthly program:

Monday

• 1st reception: 150 g of sea bass, a bunch of greens, 30 g of buckwheat, 50 g of grapefruit.
• 2nd reception: 2 hard-boiled eggs, 100 g of milk.
• 3rd meal: 190 g of steamed chicken fillet and rice, 3 slices of tomato, 3 olives.
• 4th reception: 250 g of cottage cheese, 100 g of orange.

Tuesday

• 1st reception: scrambled eggs (3 eggs), 100 g of milk.
• 2nd reception: 150 g of turkey, vegetable salad, 20 g of berries.
• 3rd reception: 170 g of perch, 140 g of broccoli, 3 slices of lemon.
• 4th reception: one and a half glasses of kefir.

Wednesday

• 1st reception: scrambled eggs (3 eggs).
• 2nd reception: 150 g of pike perch, a whole grapefruit, a bunch of greens.
• 3rd reception: 100 g of steam cutlets from veal, 30 g of rice.
• 4th reception: 300 g of cottage cheese, 1 carrot.

Thursday

• 1st reception: 160 g of poultry steam cutlets, 70 g of buckwheat, 50 g of orange.
• 2nd reception: 200 g of pike perch with vegetables, 50 g of rice, 20 g of tomatoes.
• 3rd reception: 150 g of vegetable salad seasoned with linseed oil.
• 4th reception: 150 g of kefir, 50 g of grapefruit, tea with honey.

Friday

• 2nd reception: 250 g of cabbage soup without sour cream, 70 g of boiled beef, a bunch of greens.

Saturday

• 1st meal: 30 g of oatmeal with dried fruits (20 g of raisins, 3 pieces of dried apricots).
• 2nd meal: 300 g fillet, 30 g Greek salad.
• 3rd reception: 40 g of fresh cabbage salad, boiled pike perch 170 g.
• 4th reception: 150 g of orange, 200 g of cottage cheese.

Sunday

• 2nd reception: 30 g of brown rice, boiled fillet, a bunch of greens, 100 g of juice.
• 3rd reception: 200 g of seafood with lemon.
• 4th reception: 300 g of cottage cheese with berries, tea with honey.

Second week

At the 2nd stage, the main change that body drying undergoes is that the menu becomes more strict in terms of carbohydrate content, up to 1 g per 1 kg. weight. However, most of them should be consumed before dinner. The rest of the diet is the same.

Dinner is mostly protein and light. The ideal option is kefir and cottage cheese.

Important! Don't forget to drink liquid - 2.5 liters per day! And consume vegetable fats to avoid health problems.

Drying the body for girls: menu for week number 2:

Monday

• 1st reception: 300 g of cottage cheese, 300 g of tomato juice, 3 hard-boiled eggs.
• 2nd meal: 150 g of vegetable salad, 180 g of fillet, 100 g of drinking yogurt.
• 3rd reception: 200 g of boiled pike perch, 200 g of juice.

Tuesday

• 1st reception: 150 g of cottage cheese, 20 g of nuts.
• 2nd meal: 210 g chicken fillet, 90 g cauliflower, 200 g juice.
• 3rd reception: 20 g of buckwheat, 180 g of pollock fillet, 20 g of orange.
• 4th reception: 200 g of kefir.

Wednesday

• 2nd meal: 300 g fillet, 20 g tomato, 20 g brown rice.
• 3rd reception: 150 g of seafood with lemon juice.
• 4th reception: 300 g of cottage cheese.

Thursday

• 1st reception: 2 hard boiled eggs, 200 g of kefir.
• 2nd reception: broth (300 g), 180 g chicken dumplings with rice, 60 g tomato.
• 3rd reception: 150 g of perch, a bunch of greens, 20 g of buckwheat.
• 4th reception: 250 g of cottage cheese with berries.

Friday

• 1st reception: scrambled eggs from 3 proteins and 1 yolk, 50 g of berries.
• 2nd reception: 250 g of cabbage soup without sour cream, 170 g of boiled beef, a bunch of greens.
• 3rd reception: 200 g of seafood, 50 g of orange.
• 4th reception: 300 g of cottage cheese, 50 g of grapefruit.

Saturday

• 1st reception: scrambled eggs for a couple of 2 eggs, grapefruit.
• 2nd meal: 100 g Greek salad, 180 g poultry quenelles, 100 g drinking yogurt.
• 4th reception: 300 g of cottage cheese with berries.

Sunday

• 1st reception: omelet from 3 eggs, orange.
• 2nd reception: perch fillet, 80 g of Greek salad, 30 g of buckwheat.
• 3rd reception: 300 g fillet, 1 grapefruit.
• 4th reception: 300 g of cottage cheese.

Menu for the third week

The norm of carbohydrates is reduced even more - to 0.5 g per 1 kg. weight. The diet remains the same, but it's time to completely eliminate the fruit.

Drying menu for girls for a week:

Monday

• 1st reception: scrambled eggs (3 eggs), 280 g of cottage cheese.
• 2nd reception: 150 g of poultry fillet, mashed poultry soup (200 g), flavored with a few drops of olive oil, a bunch of greens.
• 3rd reception: 200 g of seafood, 2 slices of lemon.
• 4th reception: 300 g of kefir.

Tuesday

• 1st reception: 2 boiled eggs, half a tomato.
• 2nd meal: 200 g of steamed veal cutlets, 20 g of buckwheat, 20 g of green salad.
• 3rd meal: 200 g lightly salted salmon fillet, a bunch of greens.
• 4th reception: 250 g of cottage cheese with 5 g of nuts.

Wednesday

• 1st reception: 200 g of steam fish cutlets, 20 g of rice.
• 2nd reception: 300 g of broth, 300 g of fillet, a bunch of greens.
• 3rd reception: 200 g of seafood, green salad leaf.
• 4th reception: 250 g of cottage cheese, 300 g of kefir.

Thursday

• 1st reception: scrambled eggs (3 eggs), tea with honey.
• 2nd reception: 150 g of steam turkey cutlets, broccoli 80 g, greens.
• 3rd reception: 250 g of perch, 20 g of buckwheat, 20 g of tomato with butter.
• 4th reception: 300 g of kefir.

Friday

• 1st reception: 3 hard boiled eggs.
• 2nd meal: 300 g fillet, 20 g brown rice, a bunch of greens.
• 3rd meal: 200 g of seafood, a leaf of green salad with butter.

Saturday

• 1st reception: 300 g of cottage cheese, tea with honey.
• 2nd reception: 300 g of cabbage soup without sour cream, 150 g of turkey cutlets.
• 3rd meal: 200 g lightly salted salmon, lettuce leaf.
• 4th reception: 300 g of kefir.

Sunday

• 1st reception: scrambled eggs (3 eggs), tea with honey.
• 2nd reception: perch fillet, lettuce, 20 g of buckwheat.
• 3rd reception: 100 g of vegetable salad, 300 g of fillet.
• 4th reception: 300 g of cottage cheese.

Menu for the fourth week

Carbohydrates are almost completely prohibited, it is allowed to diversify the diet of only 6 liters. porridge for the whole day. Carrots are excluded from the range of products.

Nutrition for drying the body for girls: the menu of the fourth week:

Monday

• 1st reception: 3 hard boiled eggs.
• 2nd reception: 500 g of broth, 180 g of veal cutlets, 20 g of tomato.
• 3rd reception: 200 g of perch with greens, 10 g of porridge.
• 4th reception: 300 g of cottage cheese, 200 g of kefir.

Tuesday

• 1st meal: 150 g salmon, tea with honey.
• 2nd reception: 300 g fillet, 150 g vegetable salad.
• 3rd reception: 300 g of seafood, lettuce.
• 4th reception: 300 g of cottage cheese with 10 g of nuts.

Wednesday

• 2nd reception: 200 g of poultry quenelles, 10 g of rice, a bunch of greens.
• 3rd reception: 250 g perch, lettuce, 20 g nuts.
• 4th reception: 250 g low-fat yogurt.

Thursday

• 1st reception: 2 boiled eggs, 100 g fillet.
• 2nd meal: salmon fillet 200 g, lettuce leaf.
• 3rd meal: 150 g steamed turkey cutlets, 50 g Greek salad.
• 4th reception: 300 g of kefir, 200 g of cottage cheese.

Friday

• 1st reception: omelet from 3 eggs, tea.
• 2nd reception: 400 g poultry broth, 150 g perch, 30 g broccoli.
• 3rd meal: 300 g fillet, 50 g Greek salad.
• 4th reception: 300 g of cottage cheese with 10 g of nuts.

Saturday

• 1st meal: 250 g fillet, 20 g rice.
• 2nd meal: 300 g salmon, lettuce.
• 3rd reception: cottage cheese 400 g.
• 4th reception: 200 g of kefir.

Sunday

• 1st reception: 3 boiled eggs, tea with honey.
• 2nd meal: 150 g of chicken dumplings with rice, a bunch of greens.
• 3rd reception: 250 g of perch with lemon, lettuce.
• 4th reception: 300 g of cottage cheese.

"Exit" from fat burning mode

With a longer diet on the drying menu, stick to the diet for the last week. If the result has already been achieved, start moving “on the weekly steps” in the opposite direction. With a sharp return to the usual diet, the weight will quickly return.

You don't have to stop exercising completely. You can just free up your schedule a bit by reducing their frequency.

And do not forget, each person has a different initial weight, muscle mass reserve, body characteristics, health status. In this connection, the body drying menu for girls should be developed individually.

Therefore, you should start a diet only after consulting with your fitness instructor and, most importantly, your doctor!

Drying the body - diet, eliminating subcutaneous fat deposits, supplemented by intense physical activity. Its main difference from other methods of losing weight is to preserve muscle mass and reduce the amount of body fat due to carbohydrate deficiency.

As you know, excess carbohydrates that enter the body, and are not wasted for energy, have the ability to transform into adipose tissue. Whereas, limiting the intake of foods rich in carbohydrates leads to the breakdown of existing reserves of adipose tissue to obtain all the same energy.

Curious! The cutting diet is a popular way to lose body fat, successfully used in bodybuilding and fitness.

Effective Diet Rules

Basic principles:

• meal frequency - up to 5 times a day;
• small portions;
• drinking up to 2.5 liters;
• reducing salt intake;
• obligatory breakfast;
• 2/3 of the daily diet is consumed in the morning;
• a dinner consisting exclusively of protein products;
• gradual rejection of foods rich in carbohydrates;
• daily control of calories entering the body;
• regular training: aerobic or a complex combination of cardio and strength exercises;
• refusal to eat an hour before and 2 hours after sports;
• compliance with the diet for up to 6 weeks;
• regular weighing.

Nutrition Features

The diet for drying the body consists of a predominantly protein diet, a minimum amount of vegetable fats and a gradually decreasing amount of carbohydrates.

Remember! Whole grain cereals are an important source of dietary fiber necessary for the full functioning of the intestines. At the same time, brown rice and buckwheat can be consumed only at the first stage of using the diet.

The main source of protein when following a body drying diet for women are:

• egg whites;
• meat of white varieties of fish;
• chicken breast;
• turkey fillet;
• veal;
• beef;
• skim cheese;
• 1% kefir;
• 1% yoghurt
• a variety of seafood: squid, seaweed, scallops, shrimp, shellfish and others.

• cereals: buckwheat, pearl barley, oatmeal;
• pasta made from whole grain or rye flour;
• oat bran;
• fresh vegetables: cabbage, peppers, garlic, cucumbers, tomatoes, beans and various greens;
• unrefined oil obtained by cold pressing;
• nuts: walnuts, pine nuts, hazelnuts;
• soy products: tofu, milk and others;
• drinks: water, not sweet green and ginger tea;
• additional products: cinnamon, cocoa, honey, dried fruits.

Important! The drying diet for girls allows the use of vegetable oil in a slightly larger amount compared to the male version of the diet.

While following the diet, the use of fruits is excluded, with the exception of grapefruits, lemons, kiwi and apples, green varieties. As well as sweet, alcoholic and carbonated drinks, flour products, smoked, salty and canned foods, fast food.

In the initial 2 weeks of the diet, carbohydrates are allowed in the ratio: 2 g per 1 kg of weight. In the next 2-3 weeks, the carbohydrate diet is reduced by 2 times.

During this period, you can additionally use special sports nutrition rich in proteins.

Diet for drying the body: menu for women

Sample diet for a week:
Monday

• For breakfast: porridge, 2 proteins, unsweetened tea.
• For lunch: vegetable cream soup, chicken breast.
• For an afternoon snack: yogurt, some dried fruit.
• For dinner: baked fish, broccoli.

Tuesday

• For breakfast: steamed protein omelet, orange, skim milk.
• For lunch: baked beef or veal, vegetable salad.
• For an afternoon snack: cottage cheese, vegetables, kefir.
• For dinner: seafood, tomatoes.

Wednesday

• For breakfast: oat bran, dried fruits, tea.
• For lunch: fish soup, boiled fish, rice.
• For an afternoon snack: cottage cheese with honey.
• For dinner: vegetable salad, baked fish.

Thursday

• For breakfast: porridge, 2 proteins, tea.
• For lunch: stewed or boiled squid, vegetable salad.
• For lunch: boiled cauliflower
• For dinner: cottage cheese, yogurt.

Friday

• For breakfast: steam protein omelet, fresh vegetables, tea.
• For lunch: rice, turkey breast, greens.
• Afternoon: stewed beans
• For dinner, steam fish, seaweed.

Saturday

• For breakfast: 2 proteins, vegetables, tea.
• For lunch: stewed mushrooms with chicken fillet, greens.
• For an afternoon snack: fat-free cottage cheese with kefir.
• For dinner: buckwheat with turkey breast.

Sunday

• For breakfast: porridge, dried fruits or nuts, tea.
• For lunch: fish, grilled vegetables.
• for an afternoon snack: cottage cheese.
• For dinner: squid, salad.

Important! During the first week of following the diet when drying the body for women, it is permissible to use 1 piece of allowed fruit as a snack, in the second week the amount of fruit consumed in the form of a snack should be halved. From the third week there is a complete rejection of fruits. During this period, you can use nuts or kefir for snacks.

Reducing the consumption of cereal products begins from the 4th week, from the 5th week only protein foods and vegetables remain in the diet.From the 6th week, a gradual return to the diet of the first week.

The use of water during the diet for drying speeds up the process of assimilation of food.

Disadvantages and limitations

The imbalance of the diet is the main disadvantage of this method of losing weight. This is especially true of the second, more strict period of dieting. Therefore, for girls, the body drying diet is recommended to be used no more than 1 time in six months.

It is worth abandoning this method of obtaining a slender figure in the presence of diseases associated with the digestive organs, heart and blood vessels, liver, kidneys, dystrophy, diabetes, as well as with high mental stress, pregnancy, lactation.

Important! Drying is unacceptable if there is not enough muscle mass. In this case, it is better to choose other ways to lose weight.

Drying the body is a rather tough diet, requiring a certain mental attitude and physical fitness. Passion for such methods of losing weight is unsafe for health, as it can lead to severe intoxication of the body due to the accumulation of ketone bodies formed as a result of the breakdown of fats and other metabolic processes.

At the initial stage of the drying diet for women, due to the limited intake of carbohydrates, a low sugar content is observed in the blood, provoking bouts of weakness.

At the last stage of the diet, an unpleasant odor coming from the mouth, bouts of dizziness may appear, in which case it is necessary to drink natural juice obtained from sweet fruits and berries to compensate for glucose deficiency.

Express drying option

To get the result within a week, with small deposits of subcutaneous fat in girls, it is recommended to use the express drying option. This method, being tougher, is nevertheless popular due to its short duration.

For girls, protein-rich foods also predominate in the diet menu when drying the body, and the main difference whose is the maximum rejection of carbohydrate foods and fruits and the minimum consumption of vegetables and cereals, starting from the first day.

Combining this 7-day diet with daily intense workouts in the gym under the guidance of an experienced trainer gives you quick and tangible results.

Drying diet helps to get rid of more than 10 kg and get an attractive muscle relief. To maintain skin elasticity and prevent its sagging, sagging and cellulite manifestations, during the period of weight loss, it is recommended to combine dietary nutrition with fairly intense daily physical activity in the gym, massage, body wraps, taking multivitamins and a good night's rest.