Drying the body: menu, stages and rules of nutrition. Dry food. How to burn subcutaneous fat? Honey for drying the body

Drying the body for girls is a very common technique, not only for effective fight with extra pounds and accumulated fat, but also the creation of a more embossed and lined body. Previously, this technique was used by athletes-bodybuilders, who were engaged not only to satisfy their aesthetic views, but also seriously participating in international competitions. So, the main goal was to eliminate fat and pump relief and powerful muscles. For this, a special system of nutrition and training was created. Let's look at the principles of carrying out this very drying of the body.

As you know, « Drying the body ”is a set of measures aimed at reducing subcutaneous fat, without sacrificing muscle mass, which, after drying, becomes more prominent.

Principles of body drying

The principles of operation of this technique is to reduce the consumption of carbohydrates, which enter the body in excess, accumulate and turn into body fat. But this does not mean that carbohydrates should be completely abandoned, not at all. As you know, carbohydrates are simple and complex, it is precisely the latter that should be emphasized, while simple carbohydrates should be discarded or, in extreme cases, reduced to a minimum, they are the culprits of the problem areas on our figure. In order to control the content of carbohydrates, learn to read, and most importantly, which ones you eat.

In the principles of nutrition, when drying the body, emphasis is placed on protein foods, because protein is the main "builder" of muscle mass. This does not mean at all that, consuming protein, the muscles will begin to swell to unprecedented sizes, like those of bodybuilders, in order to exclude this, the “drying the body for girls” technique focuses on, however, not excluding strength exercises, but reducing the load level and increasing the number of repetitions .

Drying the body for girls at home - basic rules

In the method of drying the body for girls, there are basic rules, if you do not follow the complete system of which you will never be able to achieve positive results.

Fractional nutrition. Perhaps, both the method of drying the body is based on fractional nutrition. Your daily diet should be divided into 5-6 meals. They should be distributed in such a way that you have time to eat two hours before and two hours after the scheduled workout, as well as the last meal should be 2-3 hours before bedtime. It is very important!
BJU. Drying nutrition principles focus on protein foods. The foods consumed should be low in carbohydrates, especially simple and fats, especially saturated ones.
Water consumption. Although the technique is called "drying the body", this in no way concerns the amount of water consumed, because the body is dried from fat, while in no case violating water balance in the body. To do this, you need to consume at least 2-2.5 liters per day. water.
Calorie count. First you need, and then strictly control their daily consumption. This should be consumed with various dishes and foods separately.
Cardio loads. Drying the body does not stop at one nutrition system, it needs to be supported by physical activity, namely, intensive cardio training, alternating with light power loads to keep muscles in good shape.

What foods can you eat while drying the body?

When following nutrition for drying the body, it is important what foods you eat in your daily diet, let's take a closer look at which of them are acceptable when following a diet.

Proteins:

egg whites;
chicken breast;
Fish and seafood;
lean beef;
cottage cheese;
kefir (no more than 500g per day);
milk (no more than 100 ml per day)

Carbohydrates (complex):

oatmeal;
buckwheat;
legumes (beans, lentils, peas);
pasta made from whole grain flour;
vegetables (cucumbers, celery, carrots);
fruits and berries (strictly in moderation and careful calculation of calories).

Fats (unsaturated):

fatty fish (salmon, trout, catfish) (no more than 2 times a week);
nuts (hazelnuts, walnuts, almonds) (observing the total calorie content of the diet);
oil (refined sunflower, olive, linseed).

This, of course, is not full list products that are allowed during drying, you can safely add it with other names, while taking into account all the principles and basics of drying the body. Just do not forget to stick to the right amount of calories, their consumption should be less than their consumption.

Drying the body - prohibited foods

Forbidden products during drying of the body are any sweets (sweets, cookies, cakes, sweet drinks, etc.) you can replace them with fruits and honey, but do not forget the sense of proportion and general daily allowance calories. Flour products and pastries are also prohibited, forget about your favorite pies, buns and cakes, believe me, “tastier” than a slender body, there can be nothing! Forget about canned and semi-finished products in general, after reading the composition on the label, you will understand why.

Drying workouts for women

As we have already found out during sports when drying the body, girls need to focus on cardio training, however, in order for the body not to seem sagging and exhausted after the drying process, it is necessary to add strength loads to intensive cardio. However, here you need to know the measure, you should not take huge weights and make the load too heavy, unless of course your goal is to build muscle.

Running, cycling, swimming, doing exercises are perfect as cardio loads. It can also be fitness, aerobics and step aerobics, which in their structure already alternate between strength and cardio loads. Also, yoga, body flex and tai-bo are becoming increasingly popular, during which you will not only use cardio, but also be able to keep your muscles in good shape.

As you can see, the variety of sports suitable for drying is very large, so you can choose the one that suits your tastes and preferences. Do cardio at home, in gyms, fitness centers or just on the street running or cycling distances.

Contraindications for body drying

various kidney diseases;
liver disease;
pancreatic disorders and gastrointestinal tract generally;
cardiovascular diseases;
diseases immune system;
diabetic;
postoperative or postpartum periods;
lactation period.

From the ear of the body is a special diet, which is designed to burn fat while maintaining maximum muscle mass. This means that with properly organized drying, you will be able to burn body fat as much as possible, and not muscle (this is exactly what happens with most trendy diets).

Preserving muscle mass will provide benefits such as a more attractive silhouette (tight muscles with a minimum amount of fat look much better than saggy skin after an exhausting diet), as well as a more varied diet (people with a higher percentage of muscle mass can afford to consume significantly more calories without danger to the figure).

Many women work hard on their abdominal muscles for years, but they are hidden by subcutaneous fat. If you want to see your relief press, then drying is the perfect solution for you. Immediately make a reservation that drying is suitable for those who need to lose up to 10 kg. Otherwise, drying may be delayed, then health will suffer greatly. In general, drying should take about two months.

It should be borne in mind that success in drying is 80% dependent on nutrition, but you need to remember about physical activity.

Preservation of muscle tone and muscle mass.
Increased metabolism and, accordingly, faster burning of subcutaneous fat.
An increase in the calorie window, due to which weight loss occurs.

Where to start the drying process?

Drying should not start abruptly. This is the strictest diet, the body needs to be prepared for it. Therefore, 2-3 weeks before cutting, you should reduce your protein intake to a maximum, and carbohydrates to a minimum. This means that it is necessary to exclude from the diet all harmful products, ranging from muffins and sweets to smoked products. Remain in the diet: whole wheat bread, cereals, pasta made from rye flour, as well as durum wheat. Of course, the basis of the diet will be protein foods such as meat, fish, legumes and low-calorie milk.

Drying was invented for athletes and in its original form it involves 4 periods. At any drying period, the minimum daily calorie content of the diet should be higher than 1200 kcal. Failure to follow this recommendation entails serious health problems.

The first period (stage) of drying lasts 4 - 6 weeks. At this stage, you should consume 50-60% proteins, 10-20% fats and 20-30% carbohydrates (20% is still better). The optimal calorie content for this period will be 1600 kcal per day. Observing this condition, protein should be 200 grams (820 kcal), fat - 34 grams (320 kcal), carbohydrates about 117 grams (480 kcal).

Sample menu at this stage:

breakfast example: boiled chicken egg + 1 egg white (we throw away the yolk or give it to the enemy), oatmeal, boiled on water (based on 50 grams of dry cereals) + green tea.

Total: 22 grams of protein + 14 grams of fat + 34 grams of carbohydrates. Calories - 260 kcal.

second breakfast (after about 2 hours): 100 grams of chicken breast + boiled grated beetroot salad (about 200 grams), seasoned with a teaspoon (4.5 grams) of linseed (olive) oil + medium apple (about 200 grams).

Total: proteins 27 g (111 kcal) + 6.5 g fat (61 kcal) + 38 g carbohydrates (156 kcal). Calories - 328 kcal.

lunch: 200 gr squid fillet + rice porridge on the water (50 gr dry cereal) + salad ( fresh cabbage or cucumbers) - 200 gr + 1 tsp. olive oil.

Total: proteins - 46.5 grams, carbohydrates - 46.5 grams, fats - 6.5 grams. Calories - 441.

Snack: 200 grams of baked chicken breast.

Total: proteins - 47 gr, fats 4 gr. Calories - 230 kcal.

afternoon snack: omelette of 5 chicken proteins, fried without oil.

Total: proteins - 18 gr. Calories - 74.

dinner: boiled chicken fillet 150 gr + salad of 100 gr chopped white cabbage (you can sprinkle with lemon juice).

Total: proteins - 39 grams, fats - 4 grams, carbohydrates - 5 grams. Calories - 255.

Second drying period

This stage should last a week or two (but a week is better). You need to eat 80% protein, 20% fat. Avoid carbohydrates completely. The diet should consist only of proteins in pure form. Lean meat (mainly chicken), lean white fish, squid meat, egg whites, shrimp. Fats will enter the body along with protein foods. The above products must be baked or boiled. The calorie content of the daily diet can be reduced to 1200-1400 kcal per day (234-273 grams of protein and 26-30 grams of fat, respectively).

In the first two stages of drying, it is necessary to consume a sufficient amount of pure artesian water (about 2 liters per day).

If you are not involved in professional sports and are not preparing for competitions, then you should stop at this stage of drying. If you follow all the recommendations, you should get the correct result.

Try to drink more water between meals. Drink green tea and chicory root extract. These drinks will not only help decorate your diet, but also enhance the fat burning process.

Menu for the second drying period

Sample menu for this drying period:

Breakfast: chicken breast - 200 grams.

Total: proteins - 47 grams, fats - 4 grams. Calories - 230.

Second breakfast: scrambled eggs (3 proteins and 1 egg), fried without oil.

Total: proteins - 23.5 grams, fats - 11 grams, carbohydrates - 1 gram.

Lunch: 300 grams of lean white fish.

Total: 54 grams of protein, 3 grams of fat. Calories - 250.

Snack: 200 grams of baked chicken breast.

Total: proteins - 47 grams, fats - 4 grams. Calories - 230.

Snack: 200 grams of squid fillet + 1 cucumber.

Total: proteins - 36 grams, fats - 1 gram, carbohydrates - 3 grams. Calories - 170.

Dinner: 150 grams of baked or boiled chicken breast.

Total: proteins - 36 grams, fat - 3 grams. Calories - 176.

Third drying period

Lasts no more than a week and is held professional athletes closer to competition. At this stage, proteins are reduced to a maximum, fats are reduced to a minimum, carbohydrates are absent. The amount of incoming liquid is also minimized.

Fourth drying period

It's called carb loading. This is a kind of the beginning of the exit from the diet. It starts three days before the competition.

If you decide to get by with the first two stages of drying, then you immediately need to start carbohydrate loading.

You should finish drying by starting to eat foods that are low in carbohydrates (having a low glycemic index). The poorest carbohydrate vegetables (greens, cucumbers, cabbage) will come in handy here. Then you can add some fruit, baked potatoes, cereals, pasta made from durum wheat or rye flour. This process is best stretched for a week. After that, you can proceed to the usual balanced healthy diet.

During drying, be sure to take complex vitamins and minerals. These can be conventional complexes or drugs for athletes. In doing so, you can reduce the loss of vitamins and minerals in the body, despite following a strict diet.

It is also a good idea to add natural and artificial fat burners during drying. Permissible natural fat burners during this period are: green and ginger tea, chicory, all kinds of spices (cinnamon, vanilla, cloves). Of the artificial fat burners, L-carnitine is considered the safest and most effective. It will help burn body fat during workouts, add energy, and also strengthen the heart muscle. L-quarantine should be drunk on days of physical activity half an hour before it. For example, if you train on Monday-Wednesday-Friday, then half an hour before training you need to drink 0.5-1 grams of L-carnitine.

When will the drying results appear?

The first changes can be noticed already at the end of the first week with the correct implementation of the recommendations and the diet. You will notice that you have tightened up. If you were already actively involved in sports before the start of drying, then the muscles will become better palpable. During the drying process, it is the fat mass that leaves, and the muscle mass (which is much heavier) is preserved, respectively, the weight will be lost more slowly than the volumes. So that the motivation to dry does not leave you, you can start a diary where you will record your volumes. Measure them no more than once a week.

At the end of drying, you will lose a significant part of the body fat from your problem areas.

Active physical exercise optimally carried out at least 3 times a week. This will ensure a high metabolism and preservation of muscle mass. You also need to try not to miss the opportunity to do "household" workouts: once again wash the floors with a rag, not a mop, ignore the elevator, get out of the transport earlier and walk at least one stop.

Drying is a very strict diet, so it has a number of contraindications. You can’t dry yourself if you have diseases of the stomach, intestines, kidneys, pancreas and liver, also with diabetes. Drying is also contraindicated for pregnant and lactating mothers.

In conclusion, I propose to watch a video about the drying diet for girls.

The term "drying the body" was introduced into use. From time to time, they switch to a 5-6 week sports diet to reduce body fat and, through exercise, give relief to inflated muscles. The result is determined by: menu, cooking technology and diet. The principle is built:

on a smooth reduction of carbohydrates;
introduction to the diet a large number protein and vegetables;
weekly BJU correction;
5-6 meals a day.

Low-calorie food, when dried, leads to a deficiency of glucose, and forces the body to break down fats.

What foods can not be eaten

First of all from the menu completely exclude simple sugars, baked goods made from white flour. Under the ban when drying alcohol and other tonic drinks. You can drink coffee, tea and yeast-free drinks. On the menu do not include butter, mayonnaise, products from the permitted menu, prepared by frying. Meat and fish:

baked in their own juice;
boil;
grilled;
put out.

Eggs are boiled, omelets are steamed or microwaved.

Questionable foods to avoid

To the question: is it possible when drying soy sauce there is no clear answer. Although this is really a low-calorie product that sets off the taste of protein food, it is useful only if it contains only organic products that have gone through a fermentation cycle.

This also applies cola zero dry. There is nothing in the drink but asparkam, which is much more harmful Sahara. In addition, no one knows the real recipe for the drink. What is wrong with rosehip infusions or herbal teas that supply natural vitamins and strengthen immunity?

Honey when drying, replace a handful of dried fruits. Is it worth it if it contains simple sugars? It contains up to 80% glucose, fructose and sucrose. In light varieties, 380 kcal / 100 g, in dark varieties, 455. In addition, it contains antibiotics. Better to replace the sweet walnuts, cashews, almonds. Drying peanuts stimulates nitrogen production and delivery of nutrition to tissues.

List of protein products for relief

Athletes increase the protein rate to 2.5/1kg of weight. The share of animal protein is 70%. The rest of the organic matter the body receives from plant foods. List of products that you can eat 150-200 g per meal:

red meat;
eggs;
mushrooms;
Turkey;
white meat chicken.

Useful dried fish, seafood, including sea kale. Source of vegetable protein- nuts, seeds, sesame seeds, flax seeds, legumes. Only in women's the body of beans, peas, chickpeas, lentils are better absorbed and do not cause fermentation.

Is it possible to dry cheese and sour-milk products

A glass of dried milk with a fat content of 1.5 contains 6 g of protein, about the same number of carbohydrates, about 20 micro and macro elements. A warm drink will replace a snack and let you forget about hunger.

Those who have Problems with the breakdown of lactose, take in yogurt and kefir for drying.

For breakfast and snacks fat-free cottage cheese, hard tofu cheese are suitable. Fresh or frozen blueberries, raspberries, strawberries are added to dried cottage cheese with 1% fat. In the first week a slice of regular cheese is allowed, but it is better to replace it with unsalted cheese containing 1.7% fewer calories or a soy analogue. The share of milk fat in the daily diet is 2%.

What foods can you eat when drying the body for girls: a list of carbohydrates

In the first week daily allowance glucose does not exceed 200 g, at 2-4 seven days the volume is reduced to 50-70 g, at the last it is again increased by 2.5 times. However, these values are approximate and the amount of intake of complex sugars in the body is determined by well-being. In any case, you can’t do without slow carbohydrates at breakfast.

Dried brown rice and pasta made from rye flour, millet, quinoa, buckwheat are the main suppliers of slow carbohydrates.
Muscle cells are supplied with energy by drying oatmeal porridge, avocados, carrots, dried fruits eaten for lunch or an hour before training.

What fruits can be dried for girls: allowed foods

Benefit green apples when dried is undeniable. But is it possible to dry watermelon, banana, if they have a high glycemic index (GI)? In the pulp of gourds, including melon, up to 92% water, 7.5% carbohydrates and only 0.6 protein. But along with apricots, watermelon mango contains a lot of provitamin A, which is necessary for myofibrils and the immune system. There are only 40-50 kcal in 100 slices.

Although bananas when dried unwanted because are forbidden starchy foods, but there is no other source of muscle-relaxing magnesium. The fruit affects the synthesis of tryptophan, which improves mood, satisfies hunger for 2 hours. healthy fruits for drying:

Grapefruit, citrus, pear.
Sour berries - lingonberries, cranberries, currants.

What foods dry out the body

First of all, this fresh vegetables. For their absorption, the body loses more energy than is contained in the products themselves. So, if there are 14 kcal in a cucumber, 16 units of heat are needed to split it. The list of body drying products for women for every day includes garden products:

all types of cabbage;
celery;
bell pepper;
zucchini;
green bean.

Useful for drying tomatoes, turnips, radishes, spinach, lettuce.

How to cook low calorie food

The way they are prepared matters. Vegetables on drying, they are mostly eaten raw. If put out green beans, turnips and celery with vegetable oil or add a spoon to the salad, the energy value of the dish will immediately increase. In 1 tsp. (5 g) contains 45 kcal, in the dining room more than 180. However, natural vitamins and minerals are absorbed completely with fats, so 5 g of oil for salad dressing not prevent.

Beets, carrots are eaten only when dried fresh in complex salads. After cooking, their GI increases exactly 2 times. But what if not all permitted foods can be eaten without heat treatment? Stew in water or tomato sauce, pour garlic-lemon sauce with herbs or cook first courses from them. Soups for drying the body on lean meat broths - an additional source of protein and vitamins. help you create a menu and diversify your diet.

The very first question that arises among those who want to lose excess fat and save muscle mass, - and what do they eat when drying the body?

Indeed, all these newfangled diets - with counting carbohydrates and fats, high in protein and fiber, detox diets and fasting days - are very complex and confusing. The diet should be simple and affordable, and ideally come down to two concepts - what is possible, what is not possible when drying the body. By eating the right foods and following a few simple rules, you can quickly lose weight (more precisely, fat cells) while maintaining muscle mass. At the same time, all diet recipes are prepared easily and quickly, and most of the products are publicly available.

General drying rules

The main rule of drying is simple - eat fewer calories than the body burns during the day. Most The best way for this - a diet in combination with sports.

The second important rule is to eat often (5-6 times a day) in small portions. This means that you should have 3 full meals and 2-3 snacks, between which there should be about 3 hours.

What can you eat while drying the body?

Foods that can be consumed throughout the day in unlimited quantities:

Spinach;
Celery;
cabbage (broccoli, cauliflower);
Green lettuce and other leafy vegetables;
Bulgarian pepper;
cucumbers;
Apples;
Green beans.

Foods that can be consumed in the amount of two to four servings per day:

Carrot;
Bananas;
Plums and peaches;
Citrus fruits (oranges, tangerines, grapefruits);
Any berries and fruits that you like.

Products that can be consumed with each meal in the amount of 100-170 grams:

Chicken or turkey fillet (breast is best, it has less fat);
Lean pork or beef;
A fish;
Eggs.

All this is best steamed, grilled, or stewed. When drying the body, it is best to avoid fried or breaded foods.

If you list what products you can dry the body for girls, then it is better to exclude dairy products from the list. However, if you cannot do without them, then eat them during snacks.

Here are some examples of healthy snacks:

Nuts (walnuts, cashews, almonds);
Peanut butter without added sugar and salt;
natural yogurt;
Skim cheese;
Low fat milk.

There are different opinions about whether it is possible to dry the body nuts. But most experts believe that they should still be included in the diet, as they have a high energy value and help fight hunger pangs. Eat 10-15 nuts per meal as a snack.

Foods that should be consumed in very limited quantities (preferably only after a workout):

Oatmeal and oatmeal;
Brown rice;
legumes and grain products;
Potatoes;
Whole wheat bread and pasta.

And don't forget bran. On drying the body, this will be reflected extremely positively.

Products that should be completely abandoned or consumed very rarely and in limited quantities:

Butter;
Mayonnaise and other oil or fat salad dressings.

Products that should be strictly excluded:

Carbonated drinks (kilograms of sugar and empty calories);
Alcohol (increases appetite and leads to overeating, in addition, it is also very high in calories);
Sugar, including in the composition of finished products and dishes;
Fast food food.

Approximate diet for weight loss and body fat

6h. 00 min. Cardio workout

7h. 30 minutes. Omelet cooked without oil, with the addition of onion and sweet pepper. 1 whole grain toast. A plate of fruits or berries. A cup of coffee without milk and sugar.

10 a.m. 30 minutes. A handful of almonds, an apple.

13h. 00 min. Grilled chicken breast. Large bowl of cucumber, spinach and celery salad. You can season with lemon, vinegar, Italian herbs.

16h. 00 min. Walnuts (about 8-10 pieces), orange or grapefruit.

18h. 30 minutes. Grilled lean meat steak, garnished with stewed asparagus, tomato and lettuce salad, a little bit of sauce.

21h. 00 min. Four celery sprouts with peanut butter.

This exemplary diet, which shows what you can eat when drying the body. You can replace the products in this diet with similar ones from the list that we have offered you.

And a few more important points:

Drink a large glass of clean water before every meal and snack.

Prepare food for the next week. For example, on Sunday. This is much easier to do if the diet contains repetitive dishes every day.

Keep a food diary where you write down your menu and how much weight you have lost. Normally, you should lose about a kilogram per week. If your indicators are less, give up the third snack.

Knowing what you can eat on drying the body, you can easily get the figure of your dreams with minimal effort!

Honey is the most famous beekeeping product, containing many vitamins, minerals and trace elements. In bodybuilding, this nutritional product is taken by many athletes to improve training performance and better recovery. Honey was especially popular among the security forces in the 20th century, when athletes did not have access to sports pharmacology and other doping. In this article, we will look at all the benefits of this wonderful bee product.
Honey contains many vitamins and minerals, as well as about 20 different amino acids. One of the main features of this product is its high calorie content (100 g of honey give the athlete more than three hundred kilocalories).
Honey does not contain and, and 100g of this product gives athletes about 70g of carbohydrates. Honey consists of the following components:
18% water;

30% glucose;

35% fructose;

12% become other various sugars;

And 5% are minerals and amino acids.

Honey contains fast carbohydrates, due to which athletes instantly satisfy hunger and quickly restore strength. This beekeeping product is especially useful for those athletes who train for endurance.
Benefits of honey in bodybuilding
Honey has many useful properties, but if we are talking about bodybuilding, then the following can be distinguished here:
An ideal source of energy with plenty of minerals;

Accelerates the recovery of the body after heavy physical exertion;

Promotes weight loss if used instead;

Helps to fall asleep better when taken with before bed;

Normalizes metabolism, strengthens the immune system;

Increases performance and power performance.

Studies have shown that if honey is taken daily at 1g per 1kg of body weight, this leads to an increase in sports performance by more than 15%, as well as an improvement in performance by almost 8%. Naturally, in most cases, this only affects amateur athletes, since professionals, due to pharmacological support, already achieve maximum performance.
It is recommended to take honey in bodybuilding an hour before the start of training and during the first 30 minutes after training. Athletes use it in different ways, some just eat with spoons, others interfere with it. It has been observed that the effectiveness of honey is increased when taken with bee pollen, some experienced athletes take honey with it.
Take honey in bodybuilding, many experts recommend at night with milk, it improves falling asleep and recovery. Many athletes add honey to protein shakes, and often eat it along with walnuts during mass gain.
As for how much honey athletes need to consume, it all depends on your diet. Experts recommend consuming about 1 g of honey per 1 kg of body weight, and the maximum allowable dosage- 200g per day. We recommend such fairly large portions for those who do not have other sweet foods in their diet.
You should start taking honey with small portions (1-2 tablespoons per day). Too large portions can cause an allergic reaction.
Video: Truth and myths about honey in bodybuilding