What nutrition is needed for drying. What products can be used when drying the body and what you can not. Food during body drying

Proper nutrition for the drying of the body is the main key to success. A competently compiled diet allows not only to achieve the desired results in the planned period, but also not harm their health.

Drying eliminates the body from excess fat, and, therefore, makes it more embossed and beautiful. In addition to physical exertion, it is a low-carb diet, which is considered quite extreme and complex, because in its process the main part of the menu is rich in protein products.

It is important to distinguish a diet for weight loss on diet food when drying the body. These are two different things. If you do not have the necessary muscle mass and physical training, you should not resort to body drying, and it is better to choose a longer and "soft" diet to reduce weight.

Body drying program

In order for the body to be gradually adapted to changes in food and did not experience elevated stress, the diet during the drying of the body is divided into four stages.

The duration of the first stage is about a month. At this time there is a gradual decrease in carbohydrate consumption. The diet looks roughly as follows: Fats 20%, carbohydrates 30%, proteins 50%.

The second stage of the duration of about a week is characterized by an even greater decrease in carbohydrate consumption (up to 10%), fats and proteins are 10% and 80%, respectively.

In the third stage, which lasts a week, there is a practical full refusal of carbohydrates, and drinking water is replaced by distilled.

The final stage is designed to help the body smoothly start returning to the usual nutrition. At this period (within a few days), the consumption of carbohydrates with low gi (glycemic index) is already permissible.

Mode and diet

Compliance with the power mode is extremely necessary. The calorie content of the diet must be gradually reduced to 17-18 kcal per 1 kg of weight by reducing the amount of carbohydrate consumed and eaten food as a whole.

In order to prevent the emergence of a feeling of acute hunger, which is stressing for the body, the number of fractional food receptions per day should be at least 6-7 times.

Products that should be consumed daily:

• squirt-rich food: lean beef and pork, bird fillets, fish, seafood, curd products with minimal fat percent;
• fatry of plant origin: vegetable oils, nuts.

Products that should be excluded from the diet:

• kefir, ryazhenka with 3% fat and higher;
• ketchups, sauces, refueling;
• very saline and pepper food;
• fried dishes.

Important rules

1. First of all, exclude high-calorie and non-special benefits from your diet: flour products from flour of first and higher varieties, sugar and all sorts of sweet food, smoked, sausages, fast-food, rich glucose fruits and fruit juices, alcoholic beverages.
2. The basis of your daily diet should be low-fat protein food.
3. Do not forget about the importance of fatty acids - in moderate quantities, eat vegetable oils.
4. All carbohydrates consumed must have low gi (use the tables with a low glycemic index). This, for example, buckwheat, pasta of solid varieties (rye), rich in fiber vegetables, greens, etc.
5. Downtown food must accommodate all carbohydrate foods of the day, as carbohydrates are absorbed long. Lunch and dinner is protein food.
6. The intervals between meals must not exceed three hours.
7. Eat dinner should be 2-3 hours before sleep.
8. It is necessary to drink quite clean water (2 liters) and green tea to prevent the body's dehydration.
9. The diet must be backed by the program of intensive physical exertion. This will allow you to keep muscles in tone and keep skin elasticity.
10. Sports nutrition during drying is a need. The body needs support, so the use of protein, amino acids and multivitamine complexes is very important.

An example of a protein diet menu for one day

For women

• Breakfast: some bread from the flour of the second grade + 200 grams of low fat curd.
• Snack: fruit (apple, orange and whether grapefruit).
• Lunch: 200 grams of veal boiled + 2-3 tbsp. Spoons of buckwheat porridge.
• Halfoon: Ryazhka minimum fatty.
• Dinner: Green Vegetables + Fish, cooked in the oven or a couple.

For men

• Breakfast: coffee or tea (without sugar and sugar substitutes) + gallery cookies.
• Snack: welded on water and without oatmeal oil + boiled chicken fillet.
• Lunch: Rice or buckwheat (without oil) + Chicken breast / Fish fillet + Filk with lemon juice Salad from fiber + Two boiled eggs (with a yolk).
• Halfoon: chicken breast or fish fillet.
• Dinner: low-fat cottage cheese or protein cocktail.

Contraindications

A low-carbon diet suits people who are distinguished by strong health and good sporting preparation. Incorrect diet, or rather speaking, acute lack of carbohydrates, can provoke ketoacidosis (organism poisoning by ketone bodies) and consequently ketoacidal to whom.

Contraindications are diseases of the cardiac system, excretory and digestive systems, as well as diabetes. If you have chronic diseases or other health problems, then before starting to dry the body, you should be consulted with your doctor. Also, if you do not professionally do bodybuilding, then think again before exposing your body to such loads. A beautiful body can also have, without resorting to body drying.

The diet based on the transition from carbohydrate food to protein, not often causes general ailment, depression and drowsiness. At the very first symptoms of weakness, the occurrence of the taste and smell of acetone should immediately stop the diet and return to normal nutrition.

Hello, dear readers! Today's material is devoted to the beautiful half of humanity - women. Surely every girl dreams of a beautiful body. "Drying of the Body" came to the change of "hungry" diet.

Unfortunately, the thoughtless and improper use of such a nutrition system can be not only ineffective, but also dangerous to health. In this article, I will share with you all the subtleties of this diet, and also tell about meals when drying the body for girls.

The drying of the body is a set of measures to reduce the level of fat in the soft tissues of man. It includes two components: the power program with the restriction of carbohydrates and special workouts.

Initially, the drying was used only by professional athletes and bodybuilders before the competition - it helped and remove water out of the body in order to maximize relief drawing. With the development of the Sport Industry, the drying began to apply both ordinary people following the figure. However, the mechanism of drying for professionals and lovers is seriously different.

Contraindications: Can everything be "dried"?

The drying of the body attracts many girls by what allows you to get rid of fatty deposits as soon as possible.

But this method has limitations:

1. Carbohydrate disorders: hypoglycemia, diabetes of all types
2. Heart and kidney disease
3. Anomalies in the work of the gastrointestinal tract, gallbladder and liver
4. Pregnancy and breastfeeding

A sharp decrease in carbohydrate levels can lead to a significant deterioration in well-being. The new power mode is better to go on the day off when you do not need anywhere. So you can check how your body transfers the limitation of the level of incoming glucose. If you feel too bad, you need to drink sweetened water or juice to quickly restore blood glucose levels and stop the diet.

Body drying cycles

In order for the body transformation quickly, efficiently and painlessly for the body, the drying of the body for girls should be carried out in five cycles.

Each of them lasts a week, while the main focus is on the first month of the diet:

• 1 cycle: introductory. During this time, the body should gradually drop from a high level of glucose coming from food. For this, the volume of carbohydrates should be no more than 2 gras. per 1 kg. Weight per day. For example, if your weight is 60 kg, then you can use no more than 2 × 60 \u003d 120 gr. Carbohydrates
• 2 cycle: active fat burning. The volume of consumed carbohydrates is reduced to 1 gr. per 1 kg weight per day
• 3 cycle: active fat burning + removal of excess fluid. This is the hardest stage: the amount of carbohydrates should not exceed 0.5 grams. per 1 kg. Weight. At the same time, it is necessary to reduce the use of salt and spices.
• 4 cycle: the same as the second
• 5 cycle: exit from drying - similar to the first

Lose weight correctly: diet principles

The main principle of body drying is to limit the carbohydrates entering the body. How it works? Carbohydrates are responsible for "fast energy", that is, are peculiar fuels for our body. If there are more than the norm, and energy is not spent, they are transformed into fat.

In the event of a limitation of carbohydrates, the body is forced to spend its "stocks" - that is, lose weight.
Please note that drying leads to a decrease in fat stocks, and not muscle mass, as in the case of diets based on calorie restriction.

Limits safe fat loss

How many fat mass people can lose five weeks? First of all, think about how long you copied the "precious" kilograms. Months? Years? And want to throw them out in a matter of weeks? So it will not work. The best pace of loss of fat deposits is 0.5-1 kg. in Week. That is, ideally, for the period of drying you can get rid of 5 kg. Pure fat.

In the first week, the weight can be faster due to the loss of fluid - carbohydrates, as well as salt, delay water in the body. That is, the result of drying will make a plumb, on average, from 5 to 12 kg, depending on your original data.

Drying Body and Other Diets

Many girls who want to lose weight quickly are interested,? Some elements of other power systems can even be used during drying. So, it is good to eat fractionally - that is, in small portions, but often. This allows you to maintain metabolism at a high level and reduce the volume of the stomach. Positively affects the principle of the use of carbohydrates in the first half of the day.

But the decline in calories can lead to consequences - the metabolism is slowed down and the body is extremely reluctant to break up with kilograms, and then begins to lose muscle mass beyond fat. Therefore, it is categorically not recommended to combine drying of the body with a low-calorie diet.

Pluses and disadvantages of body drying

The benefits of body drying for girls can be attributed:

1. Loss of fat, not muscle mass
2. The body becomes relief, and the skin is tightened and elastic
3. No need to starve

By minus:

1. The need to strictly follow the diet, any breakdown on the "sweet" threatens the effect of the entire diet
2. Not suitable for everyone
3. In the first stages, easy malaise, weakness and worsening of mood is allowed
4. Physical exertion - Mandatory to create relief

Food during body drying

There is a myth that you will have to be literally filled with chicken breasts and boiled eggs. In fact, with the right approach to the preparation of the power plan ,.

You need to have an idea of \u200b\u200bthree groups of products: these are basic - the basis of the diet, products for every day allowed - complement the diet and forbidden - they can not eat at all.

Basic products:

• Animal proteins: poultry meat, rabbit, beef and veal, chicken and quail eggs
• Seafood: Fish, shrimp, mussels, squid
• Equal milk products: cottage cheese, kefir, yogurts without sweet fillers
• Vegetables: legumes, all kinds of fresh green salad, cabbage, celery, cucumbers

Permitted products:

• Mushrooms
• Porridge: oatmeal, rice and buckwheat
• Curd and solid cheeses
• Fruits: Grapefruit, Lemon, Green Apples
• Sauerkraut

Prohibited products:

• Sugar, sweets and any pastry
• Bakery products
• Sweet drinks
• Fruits and vegetables with a high glycemic index: potatoes, beets, carrots, bananas, grapes

Proportions of nutrients and calorie

During the drying period, the average girl (weight - 60 kg.) There should be products for 1800-2000 kcal. At the same time, the ratio of protein / fats / carbohydrates at the first stage should roughly compose:

• B - 60% \u003d 1200 kcal \u003d 1200/4 \u003d 300 gr.
• 20% \u003d 400 kcal \u003d 400/9 \u003d 44.4 grams.
• U- 20% \u003d 400 kcal \u003d 400/4 \u003d 100 gr.

Then, the amount of carbohydrates is reduced to 30 grams. (0.5 grams per 1 kg. Weight).

Drying menu by day

Drying menu by day
Day	First day	Second day	The third day	Fourth day	The fifth day	Sixth day	Seventh day
Breakfast	apple baked with cinnamon oatmeal on water (200g.) boiled egg	omelet (150g.) fruit salad: Apple + grapefruit + yogurt 3.5%, (150g.)	apple baked with cinnamon oatmeal on water (200g.) boiled egg	oatmeal on the water (150g.) half grapefruit Two eggs scrabble	omelet (150g.) Fruit salad: Apple + grapefruit + yogurt 3.5% (150g.)	2 Eggs Pashota coffee with cream boiled shrimp (100 gr.) 50gr. Cottage cheese with greens	2 Eggs Pashota coffee with cream boiled shrimp (100 gr.) 50 gr. Cottage cheese with greens
2nd breakfast	grapefruit kefir 3.5% (200ml.)	green apple	kefir 3.5% (200ml.)	green apple	kefir 3.5% (200ml.)	kefir 3.5% (200ml.)	grapefruit
Dinner	rice boiled (100g.)	beef for a couple (200g.) boiled white rice (100g) vegetable Salad (Cucumber, Celery, Olive Oil)	beef for a couple (200g.) boiled white rice (100 gr) fresh cabbage salad with sunflower oil	boiled chicken breasts (200g.) boiled tricky beans (100g.) vegetable Salad (Cucumber, Green Salad, Vegetable Oil)	baked in the oven breast (200g.) broccoli for a couple with mushrooms (150 gr.) green salad	fish broth with greens boiled cod (200 gr.) sea cabbage with oil (150 gr.)	fish broth with greens gorbow, baked in the oven with cheese (200g.) sea cabbage with oil (150g.)
Afternoon person		any green lemon juice salad	3 egg squirrels boiled screwed arugula with lemon juice	omelet (150g.) any green salad with lemon juice.	omelet (200g.)	2 Cucumber	cottage cheese 10% with greens (150g.)
Dinner	boiled beans (200g.) green Salad (100g.)	boiled chicken breast (200g.) vegetable salad hard yellow cheese (20gr)	baked chicken breast (200g.)	boiled breasts (150g.) vegetable salad hard yellow cheese (20gr.)	boiled breasts (150g.) vegetable salad hard yellow cheese (20gr.)	fried Crack (200g.) harus with vegetable oil	boiled cod (200g.) arugula salad and boiled shrimp
Second dinner	yoghurt 3.5% without sugar (200ml.)	kefir 3.5% (200 ml.)	Cottage cheese 10% with greens (150g.)	Cottage cheese 10% with greens (150g.)	Cottage cheese 10% with greens (150 gr.)	Yogurt 3.5% without sugar (200 ml.)	kefir 3.5% (200 ml.)
Kkal	1820	1891	1851	1890	1810	1801	1875
B / w / y	161,5/45,5/110	135,5/65/97	161/88/88	156/73/69,5	140/61/67	142/66/65	184/90/42
B / w / u%	53%/15%/37%	46%/22%/32%	48%/26%/26%	53%/24%/23%	53%/23%/24%	52%/24%/23%	58%/28%/19%

Periodic starvation during the drying period

Often girls are interested in :? Yes, it is possible, provided you feel and do not have problems with the stomach and pancreas.

Note that periodic fasting can last no more than 24 hours, unlike therapeutic, which is carried out only in the hospital under the supervision of doctors.

Failure to eat for a day is quite easily transferred to a healthy organism, while you lose fat, and the muscular mass remains. Before fasting, you need to dine tightly, and after it, on the contrary, take easy food. The optimal frequency of periodic starvation is 1 day per week.

Body drying for vegetarians

Body drying is a real paradise for meatseeds. But what if you adhere to vegetarianism? You need to get protein from alternative sources: legumes, mushrooms and nuts, as well as abandon fruits and vegetables with a high glycemic index.

Training during drying

Physical exertion is a mandatory element of working on your body. If you, of course, do not want to get a depleted carcass, covered with skin at the end of the drying. During the drying, it is recommended to combine cardio and strength training.

Classes at home

At the time of drying it is not necessary to sign in the sports room. It is enough to get a minimal inventory: for example, the weights, a rope, a rug for classes or fit-bol and conduct training at home.

Cardio training

They are directed to fat burning. It can be cycling, running, dancing, jumping with a rope, wrap blast.

Power training

Power exercises make it possible to form and maintain muscle mass in tone. You can perform both basic and insulated exercises on certain muscle groups.

Sports nutrition on drying: Do I need?

On the drying of the body, you can quite do without a gym, but that the fat-burning process passes faster and more comfortable, you can resort to the reception of some additives.

Creatine

To avoid the decline of forces in training and maintain the total tone of the body, is an absolutely safe food additive necessary to improve energy exchange in muscle tissue.

Some girls refuse to receive creatine, mistakenly believing that this supplement is intended mainly for men and can adversely affect femininity of the figure. In fact, it is not. During drying creatine helps to increase the intensity and duration of workouts, accelerating the fat burning process.

Protein

To eat enough protein, portions should be quite large. Not every girl and can eat so much meat. , moreover, its share in the total amount of protein taken per day can be up to 50%. In addition, a number of studies showed that whey protein contributes to greater fat burning, rather than protein derived from meat.

Protein needs to be taken in the morning, 1 hour before workout and 1 hour after workout, as well as in breaks between meals. The size of one portion may vary from 15 to 30 grams.

How to eat after drying the body?

Extra kilograms returned, and also brought friends with them ... familiar situation? Drying the body allows you to get rid of fat for a long time, but under the condition of proper nutrition. In the following weeks to restore the usual amount of carbohydrates gradually, as well as try to replace harmful sweets - milk chocolate, cakes, lollipops with sugar for more useful options - dried fruits, honey, bitter chocolate. Do not forget to drink enough water. Then the result of your works will continue.

Compliance with certain power rules is the most important stage on the period of drying. Without some restrictions in the diet, it is impossible to get beautiful sculptural forms. Drying athletes begin usually after the mass simplification period to get rid of the surplus of accumulated fatty deposits under the skin. When they are "burned", the muscular relief becomes pronounced and becomes the clarity of the lines formed. The existing power principle is not a diet for weight loss. Its main goal is to get rid of subcutaneous fat hiding relief.

There is a certain food that allows you to achieve a maximum effect when burning, make the body more embossed and attractive.

Self-rich in protein products

Protein is a building material of muscle tissues.

Eggs

Chicken breast

Included in the number of dietary products. Unlike the other parts of the chicken carcass, it contains the minimum amount of fats. The breast is characterized by low calorie content and is included in the diet of athletes.

Seafood and fish

They are not only a source of protein, but also Omega-3. The protein, which is contained in the fish, is absorbed much faster than the meat obtained. On drying, there are fatty and low-fat varieties. You can use both fresh and fresh-frozen seafood. It is impossible to eat fish in pickled, canned and salty.

It contains creatine, which is a structural unit for the construction of muscle tissues, and also increases their strength and endurance. It is the inclusion of red meat in the menu and allows you to fill the reserves of this substance. The splitting process to amino acids occupies a fairly long time, so preference should be given to non-large varieties of beef, and even better, if you use veal.

Protein cocktails

Serum and casein proteins must always be constantly in accessibility on the drying period. The main advantage of cocktails prepared from such blends is that they help quickly fill the stock of proteins and are able to replace a full-fledged snack.

Another valuable source of protein during the drying period, but with some reservation. There is only that cottage cheese, whose percentage of fatty does not exceed 5%. The velocity of the protein contained in this dairy product is slower than the egg, but faster than the protein from red and white meat. If you add a small number of berries to high-quality curd (fresh), you can get a good nutritious breakfast or dinner, as well as snack.

Products with slow carbohydrates

Represent a valuable source of replenishment of energy spent.

Especially good for high-grade food is suitable for Hercules. It is not recommended that there are fast-food oatmeal, as they differ in high glycemic index. Hercules, on the contrary, has low gi, suitable for cooking not only porridge, but also for low-calorie protein desserts.

Fig

Garnish from rice cereals with chicken breast is a traditional dish for the bodybuilder menu. It is best to use brown with round grains. Such rice contains a lot of gluten, is brewed much longer than other varieties, so it is well saturated and comes rid of the feeling of hunger, it allows you to stick to the frame of the calorie content of the diet. Often, the brown rice is diluted with white in equal ratios. You can do it on any period of drying, but not before the competition.

Buckwheat

Many believe that porridge from this cereals is suitable only for the period of a mass set, but this is not quite so. It fills the deficit of complex carbon during the drying period. Buckwheat has a similar rope calorie, but it contains much more minerals and vitamins.

Bean culture

Contain many vegetable protein and slow carbohydrates. Protein, enclosed in legume cultures, is well absorbed together with animal proteins. The sides, cooked from chickpeas, pea, beans, lentils and soybeans, are perfectly combined with chicken and beef. Abandoning legumes should be abandoned when they provoke problems from the digestive system.

Flour products allowed to eat on drying should be cooked from whole grain flour, and not white usual. Cooking such pasta is required from 5 to 7 minutes, but not longer.

Vegetables

There are no restrictions on the use of green vegetables. In cucumbers, celery, cabbage a large amount of fiber is concluded, and the calorie content is almost zero. They quickly fill the stomach and dull hunger. Beets with potatoes on drying should be boil. The amount of carrot consumed must be limited because it contains many carbohydrates.

Many mistakenly believe that these products can be sush without any restrictions. Fruit and berries contain simple carbohydrates excluded from the menu. When they do not burn, they immediately go to the fatty depot, that is, they are soaring. Of course, it should not be denying food in rich and tasty vitamins. You can use berries with fruit, but it is best as breakfast or intensive workouts.

Combine fat and protein. Protein, contained in such a fish, is quickly absorbed by the body. Salmon and trout should be included in your menu at least twice a week. An alternative option is to receive fish oil that can be bought at the pharmacy.

Orekhi

Includes in the menu on drying and are the source of omega-6, but in small quantities. By 100 grams of this product there are over 500 kilocalories. There is a similar delicacy needed with caution, and from salt nuts should be completely abandoned.

Vegetable oil

Ornate useful omega-6 acids. Stewed dishes on refined sunflower oil. Fry products on it is prohibited. Linen or olive oil can be used to refuel salads and other dishes.

Conventional drinking water plays a crucial role in forming a relief body. If the fluid is delayed in the body, it prevents the muscle drawing. It is possible to eliminate its accumulation only with the use of the necessary daily amount of drinking clean water. If you admit dehydration, workout will be less intense. We should not forget that it is clear water that helps to clean the body from harmful substances and derive excess fluid.

Summarizing

The list of admissible products during drying is quite large, so no problems with the monotony menu occur. You can prepare a variety of dishes. The main thing is not to forget that the number of calories burns should always prevail over the number of applicants. The daily diet is calculated in such a way that a sufficient amount of protein is present in the menu to maintain muscles and high-quality proteins that support hormonal background, as well as carbohydrates that support the energy balance.

1. The first thing to pay attention to girls is a clear awareness of the desired result. It should be remembered that for the normal functioning of the hormonal balance, the percentage of subcutaneous fatty fiber should not fall below the mark of 11-13%. For comparison, at sports girls with embossed muscles, this percentage is already 14-20%. The indication of obesity is the mark above 32%.
2. The second important thing for which you need to follow is the speed of weight loss. It is very important not to pass a stick. Safe health is considered a loss of 0.2 kg of adipose tissue per day.
3. And the third important point is contraindications. The drying of the body is categorically contraindicated by women during pregnancy, during lactation period and with sugar diabetes, diseases of the kidneys, pancreas or gastrointestinal tract.

Power Principles when drying the body

The disadvantages of the body drying for girls are concluded in more stringent restrictions on the power compared to the usual. This is undoubtedly reflected on the emotional state of the woman, and sometimes on physical well-being. Irritability appears, it is often unreasonable bad mood. Please note that the menu drying the body for girls should include fewer carbohydrates than in men.

BZHA ratio

But at the same time, fast carbohydrates should not be excluded to prevent the body intoxication. The rate of carbohydrates on the day is easy to calculate, based on the fact that they should not be more than 20-30% of the diet. And if in the first stages it is 2 g per 1 kg of weight, then gradually the volume of consumption is reduced to 1 g per 1 kg of weight. It is very important not to lower the bar below this feature. The approximate menu for the week when drying the body you will find at the end of the article.

The most popular balance between proteins, fats and carbohydrates during drying is considered to be 40-50%, 30-40% of fats and the rest of carbohydrates.

Of course, the correct calculation should be based on your - as you know, there are 3.

• For mesomorph recommended: b - 40%, w - 40%, y - 20%
• Extractorph recommended: b - 30-40%, w - 35-40%, y - 20-35%
• For endomorph: b - 20-50%, z - 15-30%, y - 10-20%

Exit from drying

Another important point for which you would like to draw your attention before switching to specific menu recommendations, it is out of drying. Its planning is no less important than the thorough time of the program. The body for a long time was deprived of a range of substances for a long time, therefore, as soon as you return to a more loyal supply mode, it will not miss the opportunity not only to fill out reserves, but also to podcap them for the future, increasing the subcutaneous fat with interest.

Grocery list

Although the food on drying should include proteins, and fats, and carbohydrates, it is still worth remembering that a greater extent diet for the drying of the body for girls should still consist of proteins. Carbohydrates are welcome only to slow and limited quantities.

Below are the recommended products when drying the body, especially if you spend a lot of time at home. Thanks to them, the burning process of fat will take place as efficiently as possible. For convenience, all products are separated by groups.

Products that can be without fears

1. Meat:, chicken breast, veal, lamb meat, rabbit, nutria.
2. All fish, including river and sea.
3. Any vegetables, except potatoes and legumes.
4. Non-fat cottage cheese, milk, yogurt and kefir.
5. Tofu cheese.
6. Seafood.
7. Greens.
8. Egg white.

Limited consumption products

1. Boiled or baked potatoes in the peel.
2. Macaroni from solid wheat varieties.
3. Ceres.
4. Nuts.
5. Fruits.
6. Berries.
7. Non-fat cheese.
8. Egg yolk.
9. Bean.
10. Whole wheat bread.

1. White bread.
2. Flour products.
3. Sweets.
4. Makaroni from soft wheat varieties.
5. Mayonnaise.
6. Canned food.
7. Smoked smoked
8. Sausages.
9. Melted cheese.

Power Plan for a month

The program is designed for the average weight of about 80 kg. If your weight is greater, then simply increase the diet at the rate of 10% for every 10 kg of body weight. In the case of a lower weight, reduce the number of kcal on the same principle.

white Baked Fish - 150 g

boiled brown rice - 100 g

vegetables - 100 g

boiled red fish, with lemon juice - 100 g1% yogurt - 100 g

1 grapefruit

8 boiled eggs without yolks

baked fish - 150 g

vegetable Salad with Olive Oil

fruit salad 4 day green tea without sugar

1 orange

omelet from 3 proteins and one yolk

one apple

one-minded cottage cheese - 100%

boiled turkey - 150 g

2 raw or cooked eggs

brown rice - 100 g

fish - 150 g1-% Cottage cheese - 100 g2 walnuts

20 g pumpkin seeds

5-6 day 100 g with milk

a glass of fresh juice

boiled chicken breast - 100 g

buckwheat porridge without oil - 100 g

200 g of degreased cottage cheesebaked Bird - 100 g

salad of vegetables, refilled with lemon juice

boiled veal - 100 g20 g pumpkin seeds 7-30 day Repeat from the first on the sixth dayRepeat from the first on the sixth dayRepeat from the first on the sixth dayRepeat from the first on the sixth dayRepeat from the first on the sixth day

Download and, if necessary, print the plan you can by.

Menu for the week when drying

This menu for a week for drying the body for girls, painted by day, is designed for athletes weighing 50-65 kg. If you weigh more, then increase the total amount of the diet by about 5-7% per ten kg of weight. The dietary diet is approximately 4-8 weeks. If necessary, you can increase to 12 weeks. This is an approximate scheme, and products can be changed. For example, a chicken breast can be replaced by veal, and tomatoes with sweet pepper.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1st reception	50 g oatmeal	glass of skimmed milk 50 g of oatmeal	2 pieces of whole grain bread	2 glasses of milk 100 g of cornflakes	4 protein 2 pieces of whole grain bread	2 pieces of bread with peanut paste	2 glasses of milk 50 g of oatmeal
2nd reception	3 protein 50 g of green peas	150 g of turkey meat	3 protein	handful of nuts	100 g of low-fat curd	150 g of seafood lettuce 1 orange	100 g chicken breast a piece of whole grain bread
3rd reception	50 g of boiled buckwheat 150 g chicken fillet	2 piece of whole grain bread a cup of coffee	150 g chicken breast vegetable salad 50 g of brown rice	150 g of veal vegetable salad 50 g Spaghetti from the flour of solid varieties	150 g of baked potatoes 100 g of broccoli	50 g buckwheat porridge 100 g of veal stew carrots	100 g of baked potatoes 100 g of red fish
4th reception	casein Protein dried fruits	no training	casein Protein	no training	casein Protein dried fruits	no training	no training
5th reception	150 g of red fish vegetable Salad	vegetable salad 100 g of shrimp	150 g of chicken fillet with stewed vegetables	300 ml Yogurt a piece of baked pumpkin 100 g of stewed seafood	150 g boiled turkey vegetable salad	handful of nuts handful of dried fruit	300 g Yogurt
6th reception	100 g of degreased cottage cheese	3 protein	100 g of low-fat curd handful of blueberries	100 g of degreased cottage cheese handful of raspberries	2 cups of low-fat kefir 2 spoons of bran	2 cups of low-fat milk handful of blueberries	vegetable salad 100 shrimp

Download menu for a week you can.

As you can see, the body drying for girls for every day provides a separate balanced diet. This is the secret of the success of this type of weight loss.

Is it possible to "seek" for the week?

Excessively fast drying is far from the most useful and healthy way to bring your body into the right form. So fast weight loss will cause stress from the body and provokes it to the "accumulation of" stocks. So the effect will be obvious, but short. However, in cases where it is necessary to urgently get the result, a special buckwheat diet can help for the body drying for girls.

Its essence is extremely concise. Within five days you can only eat buckwheat porridge, welded on water without oil and salt. There is nothing more. The main plus of this method is that despite the lack of restriction in the amount of buckwheat, do not eat it with all the desire. Yes, and, given its properties, you will not arise any problems with the stomach or gastrointestinal tract for this period.

Popular questions about drying

Around drying and its ways there are many myths, unreliable and frankly dangerous to health information. We tried to refute the most common ones in this block.

Questions	Answers
Why do you need a drying body for girls?	As a rule, women professionally engaged in fitness, bodybuilding and other sports, which is important to demonstrate the beauty of the muscles, are resorted to drying. They make it on the eve of the competition, to further emphasize the relief of the body. But also, lately, drying instead of an ordinary diet began to use simple girls who want to get rid of extra fatty sediments. Experts are extremely recommended to do so not to harm the body.
Can I unite multiple meals in one if some was missing?	Not. Calorie should be an average of 200-300 kcal, but in any case no more than 500 kcal. Since the body cannot at once to learn more. Therefore, all that above this threshold will be "turned" into fat deposits.
In order for the drying to be the most efficient, you need to completely exclude carbohydrates. Is it true?	This is an erroneous opinion. In the absence of carbohydrates, the metabolic processes slow down, moreover, the destruction of muscle tissue can begin. In addition, this is fraught with the development of ketoacidosis.
Is the drying of health harmful?	Proper, gradual drying is absolutely harmless to a healthy person. It is contraindicated only to people with violations in the work of the pancreas, the liver and the gastrointestinal tract.
What is the best drying method for a girl?	The best is an integrated approach that includes training, sports nutrition and a special diet.
How many kilograms can reset the girl in the week of drying?	It depends on the initial amount of fatty fiber, the intensity of workouts and power mode. This is usually from 0.5 to 1.5 kg. If the weight goes faster, then this is a signal to increase the amount of carbohydrates in the diet. Because such weight loss is not healthy.
Is it possible to succeed in 5 days?	It is possible, but this effect will be short-term, moreover, it can bring harm to health.
How much can you be on drying without harm to health?	The term of a healthy drying for girls as a result of metabolism is up to 12 weeks, while men are enough and 8 weeks. In the following months, after drying, it is necessary to constantly fix and maintain the result obtained, otherwise the muscle mass can quickly change the fat layer.

Do not forget that drying success by 90% depends on the correctly selected nutrition. And the healthy drying can not be fast. This is a time-consuming and long process. But in the end, you can safely brag not only with your perfectly dried and relief body, but also the power of will.

In this article we will talk about body drying, more precisely, how to eat to succeed, make muscles dry and drawn. This approach to the system is suitable for all atlifications, which perform at fitness competitions, bodybuilding, bikini, and so on, in general, where the beauty, proportion and dryness of the body are evaluated.

Before answering this question, it is worth understanding first why our body accumulates an overweight, which is so much preventing the drawing of the muscles.

Extra calories derived from food that a person does not have time to spend in the process of its daily activities, inevitable, turn into fat. But what does the excess mean? Why are some eating cakes and cakes and do not get fat, and others from one of the "species" of the pies are gaining weight? First, it's all about exchange of substanceswhich directly depends on the person.

People with a rapid metabolism are less susceptible to obesity, respectively, people with slow exchange are much easier to gain overweight.

Therefore, the last category of athletes, with slow metabolism ( endomorph), it is necessary to keep the right nutrition for weight loss throughout life to always remain slim and tightened.

The second reason why, some people eat a lot of sweet, and do not get fat, lies in their volume. muscular mass. That is, the people of athletic buildings, with well-developed muscles, can afford there are candy, cakes, different sweets and not fat, as muscles, these are huge calories consumers who need big energy supplyFor their maintenance. For example, carbohydrates are deposited in muscles in the form glycogen, and the more the muscles, the more the so-called "fuel tank", which means and more you can "throw" energy there, in the form of calories, without fear to get fat. Surplus carbohydrates naturally turn into fat, but compare the attic athlete, and a simple alone, which never went to the gym, and how do you think of "Fuel Energy Tank" will be more? The answer is obvious.

Dried sports girl figure

Based on the foregoing information, the target of the athlete, who wants to dry a beautiful body, first of all adds to:

• build up sufficient volume of muscle mass
• promotion of metabolism

An athlete who did not score the impressive volume of muscle mass does not make sense to dry the muscles (even with the correct power), because, just nothing to dry, yes you will decrease in volume, your weight will become less, but there can be no muscle drawing And speech (to be more accurate, then we mean that being a dry "tearing", a hilac, with a small, but dry muscles it is not your goal).

Basic power rules for properly roasted body:

1. Fractional nutrition (5-6 single), for overclocking
2. Create calorie deficiency in the body (spend calories more than consume)
3. Protective training program orient on pamping, by increasing the number of approaches and repetitions (reach exercises up to 3-4 approaches of 12-15 repetitions, reduce working weight)
4. Keeping in their program workouts moderate aerobic Load (Running after workout, swimming, bike, height jumps, rope, treadmill, outdoor jog)
5. Increase belkov in the diet and reduction of carbohydrates
6. Refusal of sweets (fast carbohydrates)
7. Compliance with drinking regime (at least 2-3 liters of water per day. Water participates in the girlfling processes, but not mediocre in front of the competition themselves, carbohydrates consume in moderate quantity, and water at a minimum, so glycogen will begin to take water from the extracellular space of the body, intracellular )

The main rule of body drying, it is compliance with a strict diet and the right workouts.

Diet and training on body drying

Diet on drying, must be balanced, it should have all micro and macroelements in it for the normal functioning of the body. Otherwise, your immune system will be very failed, you will begin to hurt, and return quickly to your usual weight.

Drying meals implies a gradual cutting of carbohydrates, bringing them to a minimum, while the amount of protein food should vice versa increase (for maximum conservation of muscles), plus a little fat, only not saturated fatty acids (olive, linseed oil, fish, avocado, seeds flax and so on).

Duration diet on drying is 5-6 weeks. With a sharp carbohydrate deficit may occur ketocydial - complicated form of diabetes diabetes (elevated blood glucose and blood acidification by ketone bodies), so everything should be gradually: 1 week 2-2.5 grams of carbohydrates per 1 kg of weight, 2 weeks 1 g / kg, 3 weeks 0.5 g / kg, 4 weeks 1g / kg, 5 weeks 2-2.5 g / kg, and proteins increase in all weeks to 2.5-3 g / kg body weight.

Carbohydrates should be only complex (pasta, potatoes, oatmeal, buckwheat, coarse bread, brown rice, beans, beans, peas, corn and other products, low)

In a percentage, your diet on drying should be 50-60% carbohydrates, 30-40% of proteins, 10% fat.

You can not lose weight too quickly, close to the ideal number 1 kg of fat per week (but everything should be experimenting, because everything is individually!), All that adjust the portions of carbohydrates (or by a decrease in the intensity of aerobic and anaerobic load), otherwise the body can perceive fast fat burning as extreme conditions that threatens life and slow down the metabolism, and it threatens, accumulating excess weight, and a speedless reduction in muscle mass, due to that, in such conditions, residual carbohydrates and proteins (your muscles) will be used as a source of energy.

Testosterone and weight loss (muscle drying)

Not in vain, we wrote above that weight loss in 1 kg is just an approximate figure.

In connection with the fact that from birth we have a different level of testosterone, which, above all, depends on genetics (and then, from nutrition, power load, psychological stresses and climate in which a person lives), the normal loss of excess weight can vary wide range.

When the body is experiencing a calorie deficit, it begins to produce stress hormoneswho have catabolic activity destroying both fat and muscles. However, testosterone, prevents the processes of catabolism, destroy the muscles.

As you know, testosterone (the main male sex hormone) is responsible for maintaining muscle mass, with a deficiency of calories, that is, when we try to dry. That is why, for people with a low testosterone level, a weight lift may appear, only in 200 grams a week, a disaster (a person can fall, the muscular mass will "throw in front of the eyes"), in turn, people with a high testosterone rate (lucky) can lose and 3-4 kg, perfectly feel, minimally exposing your muscles to destruction.

Influence of Testosterone Slimming

That is why we recommend that all athletes on preparation for competitions (for example, fitness bikini, bodybuilders), take on drying, testosterone additives To preserve the muscles (of course, if you are fine with health, and there are no contraindications).

Training on drying

The load in the gym should be intense enough if you do not pursue the goal, save the muscles as much as possible on drying. That is, if it comes to aerobic workouts, then run for 30-40 minutes, jumping on the rope and other on average and high pace, if we are talking about anaerobic training (power), then change your workout program to the side pamping (pumping), that is, increase the number of approaches and repetitions, while reducing, thus, increase the total energy consumption due to the increased work with the barbell in the gym.

But, if your goal is to save the muscles as much as possible on drying, then you do not change your work program for a mass, they trained as trained, just adjust your diet to the increase in protein, and reduce carbohydrates, and the aerobic load should be moderate (it is better not to run, and walk fast, or in a calm The pace rise to descend on the ladder).

Training on the relief and drying muscles

Thus, strength training, in pamp modeMaximize the burning of fat, dry the body, due to the active influx of blood into each trained muscle, and together with it and stressful hormones (adrenaline, and norepinenaline), under the influence of which fat cells are destroyed. Naturally, all this work on the drying of the muscles will work only if the calorie deficit in the body, but it will have to pay the muscle size above for it.

Sports nutrition for body drying

Sports supplements, in a complex with proper nutrition and exercises, give a powerful fat burning effect on the body.

Some of the best sports additives on drying, which deserve the attention of the competing athlete:

1. Jochimbin (blocks, Alpha Making Latvian receptors that impede fat burning)
2. (expensive pharmacy drug, acts on the body, at the same time as catabolic - destroys fat, and anabolik - increases dry muscle mass)
3. Clenbuterol (Doping drug that activates Beta Making Latvian Receptors responsible for fat burning)
4. Lipo-6X from Nutrex (fat burner who suppresses appetite, giving additional energy in training)
5. L-carnitine (helps the body use fats as energy, is considered one of the safest fat-burning drugs in the sports nutrition market)
6. (protects the muscle mass from the destruction, which it is so much susceptible during drying)

Sports additives for drying muscular mass

Do not forget that a simple athlete that is not going to perform at competitions, but trains, "for myself", you should not expose your body excess stress, in the form of 5-6 weekly drying (use in this case, usual), leave this prerogative, Professionals that make money this, winning a different level competition.

Power supply for body drying: full-fledged menu (carbohydrate microcycles)

Carbohydrate alternation is one of the most common, and at the same time effective diets, which helps to dry the body shape, due to the competent approach to the preparation of its menu.

As you already know, long refusal of carbohydrates In their diet, it can entail the inclusion of the mechanisms of self-defense of the body, when it passes the energy economy mode, that is, in this phase, food that enters your body will rapidly turn into fat (using lipoproteinlipase enzyme), fat burning Blocked, and amino acids (glucongenesis process) will be used as an energy source.

So that such a deplorable, for fat burning the situation is prevented, the microcycles introduced, that is, the menu will include days with a high carbohydrate content, and low-content days (usually the classic scheme implies 2 +1, that is, two days with low carbohydrates and one with elevated).

Thus, in order to observe all the conditions of carbohydrate alternation, according to the classic scheme, you will need, in the first two days a diet consume carbohydrates no more than 1 gram / kg body masses, and proteins 2.5-3 grams / kg, on the third day the number of carbohydrates is brought to 4-6 grams / kg, and proteins 1-1.5 grams / kg.

Using the above method, the body in the first two days, almost completely depletes stocks glycogen, actively turning to the coating of power consumption for fats. Further, if you continue in such conditions, the fat burning, the body can go into a stressful state, threatening life, as a result of which, not only giggling, but also the muscles (proteins) will be used as a source of energy.

Full athlet diet on drying

So that such a situation is not allowed, introduced the third, boot Carbohyded the day, in which the amount of carbohydrate food in the diet increases, protein is cut, and the consumption of fat is reduced at all to zero, in order to replenish the glycogen reserves in the muscles and liver and continue the process of fat burning (often one high carbon black day to fill the glycogen reserves, so Enter another day of moderate consumption of carbohydrates).

Also, it is worth noting that you should not skip meals, for you it is extremely important. If, for example, an athlete sitting on the mass can, skip meals, and then, fill it, along with another reception (which is also not desirable, of course), then you do that categorically not worth it (Additional elevated splash insulincan provoke fat deposits)

Weight loss, with carbohydrate alternation, in the classical version described above, not uniform, due to the fact that most of the kilograms lost in the first two or three days returns together with the liquid (1 gram of carbohydrates binds 4 grams of water) for 4-5 diet day, but in the morning 6 days, weight becomes the same as It was the beginning of carbohydrate loading (on average minus 0.5-1 kg).

Products that need to be consumed when drying the body

This list of food, designed specifically for a diet (carbohydrate alternation). You can, and you need to include when developing your menu on the drying of the body, and some are excluded at all.

Table of permitted and prohibited products

Permitted products	Limit in your diet	Prohibited products
Vegetables and greens (Eggplants, peas, peas Green, zucchini, cabbage, broccoli cabbage, carrots, cucumbers, olives, tomatoes, beans, asparagus beans, lentils)	Fatty dairy / Sweet dairy products	Vegetables and greens (fried potatoes, radishes, turnip, beet)
Nuts, flax seeds	Fatty varieties of meat (pork), meat products (smoked, sausages, ham, bacon fat)	Fig, grapes, raisins, dates
Cruises and porridge (buckwheat, oat, millet porridge, brown rice	Fast carbohydrates (sugar and its products containing it - jam, cookies, candy, dried fruits, halva, chocolate)	Corn Crupes, Mushrooms, Pancakes, Dumplings Dumplings
Pasta	Condensed milk, ice cream, honey, sweet desserts	Smoked, fried fish, sprat
Bread whole grains	Wheat bread, potatoes in any form, crackers, baking	Sweet sickness (Pepsi, sprite, stake Other), Energy Drinks, Sugar Coffee
Ryazhenka, Varets, Natural Yogurt	Fast cooking porridge	Buns, wheat bread
Cottage cheese, cottage cheese and cheese	Waffles, Cakes, Gingerbread	Confectionery (jam, jam, candy, cupcake, jacket, halva, cake, chocolate)
Meat products (beef, veal, sausages, sausages, chicken, turkey	Sweet fruits and juices (grapes, banana, pineapple, persimmon, watermelon, melon)	Ketchup, mayonnaise, honey, sugar
Fish, seafood, herring	Caffeine containing drinks	Fatty sour cream, cream, yogurt fat
Butter (olive, linen, sunflower)	Hazing	Pork fried, fat, bacon, sausage, dried and smoked, duck, goose
Mineral water, green tea	Alcohol	Cognac, Vodka, Beer, Wine

It is impossible to dry muscle mass, one aerobic / anaerobic workouts, you need to carefully follow the fact that you eat.

Below, we present to you effective menuwhich can be used athletes, when preparing for competitions (for secluding weight, muscle relief). Do not use it on a permanent basis, it does not fit, for a person who just wants to lose weight (in this case, read the other, about diet for weight loss).

Menu (diet) on body drying

The menu is based on carbohydrate alternation, that is, low carbohydrates (protein) days are replaced by high-incorrect days.

An example of one 4-day microcycle on muscle relief may look like this:

Meal	Day 1	Day 2.	Day 3.	Day 4.
Breakfast	Oatmeal on milk Grapefrute juice Green tea	Oatmeal with pieces of fruit + tofu cheese Citrus juice	Rice porridge on milk with raisins (prunes) Bound from bran with cheese (4-10% fat) Green hour with buckwheat honey (or any other)	Fried eggs with mushrooms + vegetables Green tea
Lunch	Scrambled eggs (omelet, screwed or just fried) Cottage cheese (0% fat) 1 tbsp. Spoon olive oil Vegetable juice	Cottage cheese with sour cream (both 0% fat)	Scrambled eggs / Omelet Vegetable Salad (onions, Tomatoes, Cucumbers) + Slices of Tofu Cheese	Sour cream with cottage cheese /whey Protein Pineapple / Apple
Dinner	Kirin breast (150-200 grams) Olive Oil Vegetable Salad Dietary grain bread Dried fruits compote	Boiled meat (beef, pork, lamb) Sea cabbage salad Grapefrute juice	Meat / vegetable broth soup Boiled chicken breast with greens Breads with bran	Vegetable soup Boiled chicken thighs Grapefruit juice
Afternoon person	Yogurt is not fat, with a minimum of sugar	Vegetable Salad (carrots, cucumbers, cabbage, tomatoes, radish and so on) with olive oil	Vegetable salad (tomatoes, cucumbers of broccoli cabbage and pepper Bulgarian) on olive oil + tofu cheese	Fruit salad (kiwi, banana, pear and grapes) seasoned yogurt
Dinner	Liver fish Sea cabbage salad Tea on herbs	Boiled fish Beans in canned food	Fish cutlets cooked on a double boiler Sea cabbage (in canned food)	Brown rice + chicken fillet Greek yogurt Apple juice
Second dinner		Ryazhenka or Varets (with minimal fatness)	Yoghurt degreased	Casein Protein

In order to evaluate the effectiveness of this diet on yourself, it is necessary to weigh up regularly at the same time (on the same weights!), On average weighing should leave no more than 1 kg per week (however, everything is individually as you already understood After reading the paragraph about testosterone and extension of excess weight, so experiment).

As an estimated alternative, you can offer another way that more clearly shows the results of your drying - mirror.

If you are a vegetarian (for example, partial), meat products are replaced with fish, if complete (veganism), then be sure to include protein and creatine rations on a permanent basis, in order for muscular weight to be destructed at a minimum. In general, who wants to combine vegetarianism with bodybuilding, we recommend reading this.

Balanced menu on drying

In your menu you can enter a variety, change products (see the table below), the main thing to adhere to our tips and menu proper products Power on the body drying, in carbohydrate alternation conditions.

Table high and low carbohydrate days

Low-carved days	Highly aggregate days
Poultry meat (chicken, turkey)	makaroni from solid wheat varieties
skinny varieties of red meat (beef / veal)	Vegetables (cabbage, tomatoes, zucchini, olives, carrots, eggplants, cucumbers, onions, celery stalks, tricky beans, green salad leaves)
Skim cheese	Malniarian cereals (bone / oat, buckwheat, wheat, brown rice)
Soy products	Not sweet fruits, berries (strawberries, grapefruit, cranberry, currants, pineapple, kiwi, nectarine)
Seafood, Fish (Pike, Perch, Kambala, Trout, Salmon, Cod, Heck)	Whole wheat bread
Non-fat unsalted cheese	Olive, Linen Oil, Fish Fat
Chicken eggs skeyku	Fish (Tuna, Keta, Salmon, Mackerel, Anchok)
Walnuts, flax seed	Cottage cheese, eggs, cheese
Low-fat kefir	Seafood (shrimp, mussels, crabs, squid)
Vegetable oils of the first spin, olive oil, fish oil	Brown rice
Tomatoes, cucumbers, garden greens, porridge (brown rice, buckwheat), cereal loaf	Nuts (hazelnut, almonds, walnut, cashew)

These products you need to include in your diet, when drawing up a diet on the drying of the muscles, depending on what day (high or low-water).

And of course, do not forget to look at the development of your menu, on the table of allowed and prohibited products, with which you can easily make diversity In your power system.