Proper and healthy nutrition for women every day

The term “body drying” was coined by bodybuilders. From time to time, they switch to a 5-6-week sports diet to reduce body fat and, with the help of exercises, give relief to their pumped up muscles. The result is determined by: menu, cooking technology and diet. The principle is built:

• on a smooth reduction of carbohydrates;
• introducing a large amount of protein and vegetables into the diet;
• weekly correction of BJU;
• 5-6 meals a day.

Low-calorie foods when dried lead to glucose deficiency and force the body to break down fats.

What foods should you not eat?

First of all, simple sugars and baked goods made from white flour excluded Alcohol and other tonic drinks are prohibited when drying. You can drink coffee, tea and yeast-free drinks. The menu does not include butter, mayonnaise, or foods from the permitted menu prepared by frying. Meat and fish:

• baked in its own juice;
• boil;
• grilled;
• stewed.

The eggs are boiled and the omelet is steamed or microwaved.

Diet during drying

The lion's share of success during drying is attributed to a well-designed diet, which must be strictly adhered to. There are several general rules:

• It is forbidden to go hungry. The goal of nutrition is to pump up your metabolism and start the fat burning process. Refusal of food, on the contrary, will lead to stress, and any substances entering the body will accumulate in reserve, which will reduce the overall effect of drying.
• Maintaining water balance. Girls need to drink enough water while drying their bodies, at least 2 liters per day.
• Fractional meals. Five or six meals a day will help avoid feelings of hunger and will not overload the gastrointestinal tract. You should eat often, but in small portions. It is forbidden to skip breakfast and eat too much at night - such mistakes lead to breakdowns, slowdown of metabolism and poor results.
• Minimal intervention in the cooking process. Food must be fresh and prepared by baking, stewing, boiling, steaming or grilling without oil.

Dubious foods that you should avoid

There is no clear answer to the question: can soy sauce Although this is indeed a low-calorie product that enhances the taste of protein foods, it is useful only if it contains exclusively natural products that have gone through a fermentation cycle.

This also applies to cola zero on drying . There is nothing in the drink except asparkam, which is much more harmful than sugar. Besides, no one knows the real recipe for the drink. What's wrong with rosehip infusions or herbal teas that supply natural vitamins and strengthen the immune system?

honey is used to replace a handful of dried fruits. Is it worth doing this if it contains simple sugars? It contains up to 80% glucose, fructose and sucrose. In light varieties there are 380 kcal/100 g, in dark varieties 455. In addition, it contains antibiotics. It is better to replace sweetness with walnuts, cashews, and almonds. Peanuts, when dried, stimulate the production of nitrogen and the delivery of nutrition to the tissues.

Baked chicken with mushrooms, onions and rosemary

Double the ingredients and make a hearty chicken dish for two.
Serve with your favorite porridge or fried green beans - this recipe will take pride of place on your menu for a romantic dinner! Recipe:

Baked chicken with mushrooms, onions and rosemary

List of protein products for relief

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

• red meat;
• eggs;
• mushrooms;
• turkey;
• white meat chicken.

Dried fish and seafood, including seaweed, are useful Source of vegetable protein - nuts, seeds, sesame, flax seeds, legumes. Only in the female body beans, peas, chickpeas, and lentils are better absorbed and do not cause fermentation.

A detailed menu for drying the body for girls is presented in this article. A correctly written diet for a week for men is here. A set of body drying exercises for girls in this article. Training for men for relief while drying the body is described at this link.

Drying the body on a vegetarian and vegan diet.

Dinner: vegetable salad, a glass of soy milk no earlier than an hour later. Breakfast: oatmeal with water, a glass of soy milk, an apple, green tea without sugar. Lunch: baked potatoes, carrot, pepper and cucumber salad with a spoon of flaxseed oil, green tea. Dinner: stewed beans, soy milk. The diets presented above will help you effortlessly get rid of the fatty layer without the formation of loose skin, painful emotions of hunger and malaise.

A low-calorie menu will lead to rapid loss of kilograms without compromising your health. Tips: Please note that daily meals during the drying period and also for vegetarians cannot be fried. You should drink it an hour after finishing your meal.

A solid vegetarian diet with cutting leads to rapid weight loss. The main advantage of this diet is that the products included in the menu actually do not contain cholesterol. It is precisely on this basis that by doing drying it is possible not only to achieve perfect forms, but also to additionally cleanse the body.

As for the minuses, there is only one, but quite significant. Vegetarian, and even more so vegan menus, despite all the thirst, can hardly be called balanced. It is on this basis that it is recommended to additionally include vitamin and mineral complexes in the diet.

Body drying menu, for which is developed depending on gender, physical activity and food preferences, we are talking about meat eaters and vegetarians - a necessary stage for professional athletes before performances, a familiar procedure for amateur bodybuilders and fitness trainers, and an interesting experiment for beginners to work on their body. Read below about what this process is in the traditional sense, what its features are and what rules of nutrition exist during drying.

Correctly carried out drying of the body will allow you to get rid of the fat accumulated during muscle pumping without any side effects, gain the long-awaited relief and a beautiful athletic figure. Drying with a reduction in carbohydrate-containing foods included in the diet is an extreme type of diet, and therefore has certain contraindications. Only completely healthy people who do not suffer from diseases of the gastrointestinal tract, kidneys, diabetes mellitus, or cardiovascular system can dry their bodies.

It is strictly forbidden for women to dry their bodies during pregnancy or lactation. It is important to understand that any diet, especially one as strict as a carbohydrate-free one, is a serious test for the body, including psychologically. A person drying his body often feels depressed, irritated and upset.

Stimulants can lift your mood - green tea with caffeine or a little sweet juice, which you should always have with you in case of sudden illness. Experienced fitness trainers claim that not everyone can cope with drying out the body after going through all the weeks of diet, given that in the process it will be necessary to continue to exercise regularly.

Therefore, those who have not yet tried drying in this way are recommended to begin the process under the supervision of a trainer, monitoring the slightest changes in the body. Below we will look at an approximate dry diet for people who eat meat and for different types of vegetarians. During drying, protein is necessary to preserve muscle mass, which the body can resort to burning when experiencing an acute deficiency in carbohydrate foods.

You should not completely give up fat while following a low-carbohydrate diet. Such a move will negatively affect the condition of the skin, hair, nails, and, moreover, can cause deterioration of vision and general condition. It would be correct to replace animal fats with vegetable ones. For example, fatty meat and lard are good substitutes for nuts, and butter and cream are good substitutes for olive or flaxseed oil.

You should also not overuse foods with vegetable fats. A day will be enough to eat a small handful of nuts and a few tablespoons of flaxseed or olive oil.

As for carbohydrates, it is better to eat foods with carbohydrates with a long breakdown period. An example would be whole grain cereals and pasta made from durum wheat.

Don't forget about fiber. When drying the body, you can eat cucumbers, tomatoes, greens, carrots and onions, avoiding tuberous vegetables such as potatoes. Keep in mind that carbohydrate foods take longer to digest than protein foods, so it would be logical to shift carbohydrate-containing foods to the first half of the day, when metabolism is noticeably accelerated.

You should not allow long breaks between meals. Try to eat every hour, excluding instant foods, fast food, all kinds of hot and fatty sauces, sweets and canned food from your diet. Don't forget about exercise.

A properly designed training program will help you lose weight without the formation of loose skin and an exhausted appearance. At this stage, it will be necessary to change the diet so that the carbohydrate intake per day is no more than two grams per kilogram of the athlete’s body weight.

Is it possible to dry cheese and fermented milk products?

A glass of dried milk with a fat content of 1.5 contains 6 g of protein, approximately the same amount of carbohydrates, about 20 micro and macroelements. A warm drink will replace a snack and allow you to forget about hunger.

Those who have problems with the breakdown of lactose use yogurt and kefir for drying.

Low-fat cottage cheese and hard tofu are suitable for breakfasts and snacks Fresh or frozen blueberries, raspberries, and strawberries are added to dried cottage cheese with 1% fat content. In the first week , a slice of regular cheese is allowed, but it is better to replace it with unsalted feta cheese, which contains 1.7% fewer calories, or a soy equivalent. The share of milk fat in the daily diet is exactly 2%.

Menu options for each stage

As you already understood, for each stage you need to create a menu that will correspond to the task.

Menu during the muscle building phase

• 20 minutes before breakfast – two glasses of water;
• For breakfast - or any other porridge with milk;
• For a snack, the best meat is: beef, or lean chicken or pork, as well as durum wheat pasta;
• For lunch - some soup, be sure to eat vegetables;
• Afternoon snack – rice, or with seafood and fish;
• For dinner - cottage cheese with yogurt.

Sports supplements:

protein (the best sports nutrition supplement, amino acids (for muscle recovery and recovery), creatine (promotes muscle gain), .

• For breakfast - any porridge with milk;
• For a snack – baked pork with potatoes;
• For lunch - any soup or meat with durum wheat pasta;
• For an afternoon snack - seafood and stewed vegetables;
• For dinner - cottage cheese and casein at night.

Sports supplements:

casein, L-carnitin (a good supplement for burning excess fat, creatine, amino acids, protein isolate. Be sure to drink water 20 minutes before meals or two hours after.

Menu for the drying time

• In 20 min. before breakfast – two glasses of water;
• For breakfast - any porridge cooked in water;
• For a snack – stewed chicken breast;
• For lunch – stewed chicken breast, buckwheat and rice;
• For an afternoon snack – chicken breast and a glass of kefir;
• For dinner - cottage cheese, fruits that do not contain starch.

The drying process should not be confused with losing weight.

Losing weight is only part of the preparatory stage for heavy physical activity. If you intend to lose excess fat with this diet, then you are in for a crushing fiasco. The information offered above is by no means for beginner bodybuilders, but for professional athletes.

What foods can girls eat when drying their bodies: list of carbohydrates

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

• Dried brown rice and pasta made from rye flour, millet, quinoa, and buckwheat are the main suppliers of slow carbohydrates.
• When drying, muscle cells receive energy from oatmeal, avocado, carrots, and dried fruits eaten for second breakfast or an hour before training.

Sample menu for 1-2 months

The body drying menu for women is drawn up for four weeks. These include preparing the body for drying and a period of reducing carbohydrate foods in the diet to a minimum volume. After this, it is recommended to adhere to a strict diet for a week, and then begin a gradual return to your usual lifestyle.

1st week

In the first week of drying the body, you must adhere to the menu suggested above. It is permissible to consume up to 3 g of carbohydrates per 1 kg of weight , respectively, if a girl weighs 60 kg, then she can eat up to 180 g of carbohydrates per day.

2nd week

At this time, you should gradually reduce the amount of carbohydrate-containing products by 15-20%. A sharp reduction in the amount of such food in the diet will lead to stress and the body will begin to store fat.

3rd week

During the third week of drying, the percentage of carbohydrate foods should be reduced by another 25%. To do this, you need to completely exclude pasta, fruits and berries from your diet. In order for the body not to experience stress, they must be partially replaced with protein foods.

4th week

During the fourth week, you should reduce the amount of carbohydrate food by another 25%. To do this, you should limit the consumption of all types of cereals and vegetables. The amount of carbohydrates in the diet should decrease to approximately 60 grams. per day, this is no more than 1 g per 1 kg of the girl’s weight. The minimum amount of carbohydrates that can be allowed in the menu is 0.5 g per 1 kg of weight.

With the complete elimination of carbohydrates, toxins will begin to accumulate in the body.

5th week

This is the final and most rigorous week of drying. During this week, the amount of carbohydrate food should remain at a minimum level.

6th week

Starting from the sixth week, you need to start gradually increasing carbohydrates in your diet. It may take up to three weeks to fully return to your usual menu.

Returns must be made in reverse order:

1. Increasing the volume of cereals and vegetables.
2. Return to the menu of fruits and pasta.
3. Bringing the amount of carbohydrates in the diet to the level of the first week.

This is an effective method, which is often used by professional athletes, which is why it was gradually adapted for people who do not play sports professionally. For women who want to emphasize the beauty of their figure, creating a menu for drying the body is an excellent option to achieve results.

What fruits can girls dry: allowed foods

The benefits of green apples when dried are undeniable. But is it possible to dry watermelon and banana if they have a high glycemic index ()? The pulp of melons, including melon, contains up to 92% water, 7.5% carbohydrates and only 0.6 protein. But along with apricots, mango and watermelon contain 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 are undesirable because... belong to prohibited starchy foods, but there is no other source of magnesium that relaxes muscles. The fruit affects the synthesis of tryptophan, which improves mood and satisfies hunger for 2 hours. Useful fruits for drying:

• Grapefruit, citrus, pears.
• Sour berries - lingonberries, cranberries, currants.

How to start drying girls

On average, a fat burning diet lasts from 1 to 2 months, depending on the existing fat layer. It’s better to set realistic goals and not expect to dry out in one week. The start of drying should always be smooth and gradual, this way it is much easier to endure food restrictions, and the result is a better shape than when you are in a hurry and do everything at an accelerated pace.

Meals during drying should be fractional, in small portions - 5-7 times a day and only. Carbohydrates should be consumed in the first half of the day, or before training – 1-2 hours before. Immediately after training, it is recommended to drink whey protein isolate, and half an hour later, eat a full meal of vegetables and protein.

Any girl should definitely include polyunsaturated fats in her menu when drying her body, which are found in (especially a lot of red fats - salmon, trout, pink salmon), nuts, avocado and flaxseed oil. A deficiency of fats is extremely harmful for the female body, which can cause the absence of menstruation, deterioration of the hair and skin, so do not be afraid of the right fats.

What should be excluded from the menu immediately:

• sugar
• cakes and any baked goods
• products containing animal fats - butter, sour cream, milk, fatty meats - pork, lamb, fatty parts of chicken and beef

Can be consumed in moderation:

• fruits with a high glycemic index - pear, banana, peach no more than 1 piece per day and only in the first week, sour berries and fruits with low GI can be consumed throughout the drying period, but in moderation
• sometimes you can eat starchy vegetables - corn, beets, pumpkin, potatoes (of course, boiled or baked without oil and only in the first or second week)
• egg yolks, but no more than 2 per day

What can girls eat during drying:

• boiled or baked chicken breasts, skinless turkey fillet, egg whites, any fish, including red, seafood
• low-fat cottage cheese, but no more than once a day
• fresh greens and vegetables high in fiber - tomatoes, cucumbers, peppers, celery, asparagus, broccoli, green peas, salads of any kind, celery, parsley

You can eat as much non-starchy vegetables as you want; they are not taken into account when calculating the calorie content of your diet, since they have practically no calories. It is also important to drink at least 2-3 liters of water per day.

How and how much carbohydrates to eat

Carbohydrates are probably the most difficult thing for girls who stick to the cutting menu. An excess of them can slow down the fat burning process, and a deficiency will significantly worsen your psychological and physical condition. If you feel constant lethargy, fatigue and apathy while drying at home, and are ready to break out and eat a huge cake, then you should increase the amount of complex (not simple!) carbohydrates.

It is important to understand that serious restrictions await you, and you will always experience a slight feeling of hunger, but if you feel like a vegetable and are unable to do anything, then this is wrong! Therefore, you should focus not only on average indicators, but also on your own feelings and body characteristics, if necessary, increasing or decreasing complex carbohydrates.

For example, let’s take a girl weighing 55-60 kg and height 165-168 cm. In the first week of drying, she will need 100 grams of carbohydrates every day, that is, 2 grams per 1 kg of body weight. With each week they will decrease, in the second you should reduce it to 60-50 grams per day, in the third you should consume no more than 50 grams, but monitor your feelings. Fourth week - we reduce the consumption of coals to a minimum, if weight loss is not going well, then we alternate 50 grams - for two days, that is, one day without carbohydrates at all, the second day - 50 grams for breakfast.

All carbohydrates are calculated in dry form, since porridge swells when cooked, and accordingly the weight increases. Where to get it - from oatmeal, buckwheat, millet, whole grain bread, brown rice.

Number of proteins

When drying, you need at least 2-2.5 grams per 1 kg of body weight, that is, a girl weighing 50-55 will need at least 100 grams. However, if a girl has decent muscle mass, and her weight is 60-65 kg due to muscles, then she needs to increase the amount of proteins in her menu to 150-200 grams per day. You should predominantly consume protein from animal foods - meat, fish, eggs and protein; vegetable protein is consumed in an amount of no more than 10-20%.

In the first two weeks of drying, the amount of proteins is 50-70%, fats - 10-15%, carbohydrates - the remainder, in the third-fourth week proteins - 70-80%, fats - 10%, carbohydrates - the remainder, in the last week proteins are reduced to the maximum, and carbohydrates to a minimum, fats remain, you can determine the ideal ratio yourself depending on your own shape and well-being.

Photos of girls before and after drying

Not every girl who goes to the gym is going to compete, but probably everyone will one day want to cut and see her body with a minimum percentage of fat. A period of fat burning should be carried out if a certain muscle mass has already been gained and there is a permanent period of work, calculated in months (at least six months), otherwise there will simply be nothing to “dry”. It is also important to understand that proper drying is not just about losing weight, it is about reducing the fat layer while preserving muscle mass as much as possible.

Drying for girls at home and for competitions is not much different, as is the daily menu, since in both cases the main task is to acquire a beautiful, sculpted body. The only difference is that in the last days of the competition, a more strict diet is used: water consumption is limited and carbohydrates are completely eliminated, and the day or a few hours before going on stage, the athlete consumes carbohydrates and gets a full muscular body.

But this is all very individual, and such actions are best carried out under the supervision of a personal trainer. If drying is required for life, then there is no need to carry out any schemes with carbohydrates and water. Let's find out what body drying should be like for girls. We will write out the menu for the month by day for the first 7 days, and indicate the principles of manipulating nutrients in subsequent stages.

What foods dry out the body?

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

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

Tomatoes, turnips, radishes, spinach, and lettuce are useful for drying

Why is body drying necessary?

First of all, bodybuilders use drying. With this regimen, they prepare their bodies for competition by maximizing muscle definition to show the judges the results of their hard work in the gym.

How will drying your body help girls just starting to learn fitness? Many people are familiar with the situation when significant efforts are made to achieve a beautiful physical shape, but the result leaves much to be desired. The problem is that in the female body, due to the characteristics of metabolism and hormonal levels, the percentage of subcutaneous fat is much higher. The carbohydrates we consume are the main source of energy during sports activities, but the excess is easily transformed into fat deposits.

Drying is the most effective way to combat excess carbohydrates. During drying, the process of burning fat starts, the fat layer of the body decreases, and the muscles strengthen and appear, giving the body a toned appearance.

Drying is mistakenly compared to losing weight; these are different processes. When the body loses weight, a decrease in body weight occurs due to the removal of excess fluid, the loss of not only fat, but also muscle mass. A cutting diet and exercise regimen aims to change body shape, strengthen and improve overall well-being without losing existing muscle mass.

How to cook low-calorie food

The way they are prepared matters. Dried vegetables If you stew green beans, turnips and celery with vegetable oil or add a spoonful to a 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 completely absorbed with fats, so 5 g of oil for salad dressing will not hurt .

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

Vegetarian diet: pros and cons when drying the body

With strict adherence to a vegetarian, and even more strict vegan diet, very rapid weight loss occurs. The big advantage of this effective diet is its extremely low content of bad cholesterol. Therefore, such a diet not only allows you to dry out the body, but also “along the way” heals the entire body. Naturally, there are also disadvantages to drying the body “vegetarian style”.

A diet when drying the body, in which there are no meat products at all, is still not balanced. Therefore, vegetarians and vegans often have to take additional mineral and vitamin complexes. This especially applies to vegans who have excluded a number of foods from their diet. Although a vegetarian diet is considered healthy, there is a certain likelihood of a gastrointestinal reaction to eating primarily vegetables. Glandular anemia, as well as a lack of vitamin B12 in the body, are the most common side effects.