Soups: tasty, simple and healthy
When following a diet while cutting, you need to choose soup recipes that contain the least amount of carbohydrates. It follows from this that it is better to exclude root vegetables from the soup, choosing the leanest varieties of fish or meat.
If this is fish soup, then you can prepare it from cod, pollock or hake. Meat broths are best made from rabbit or chicken. It is permissible to add whole grain cereals, as well as broccoli, peppers, cabbage, asparagus or celery to the soup during a body drying diet.
There are some features of preparing soup during a low-carbohydrate diet. Before cooking, meat or fish will need to be thoroughly washed and then boiled for half an hour. The finished meat is removed from the pan, after which it is cut into portions. Vegetables and prepared pieces of meat or fish are added to the broth. Please note that the soup is prepared without frying. At the end, you can add a little cereal to the dish.
The most effective loads for fat burning and secrets of increasing performance
There are two types of highly effective exercises for burning calories when cutting:
- Strength training with high weights and high repetitions. It is characterized by the fact that, due to extreme loads, the body experiences stress and automatically uses the maximum amount of energy that it takes from fats. Moreover, the body is in stress mode for up to several days, and calories are expended several times more than usual.
- Performing exercises with relatively light weight and a record number of repetitions - from 10 to 15. Here the body again spends more calories than during normal training, but the body normalizes metabolism immediately after the end of training.
But the above applies only to security forces. Professional athletes prefer to train not according to the classical scheme (repetition in sets), but rather “extreme” repetition of a number of exercises with acceleration, static and low-amplitude movements.
As a result, the body begins to produce somatotropin, a hormone that promotes the breakdown of fat. And if you do cardio exercises the next day after training, the fat will disappear at an amazing rate.
Main courses for a low-carbohydrate diet
We offer interesting recipes for second courses that are suitable for both dinner and breakfast while drying.
Chicken marinated in kefir
To prepare the dish, raw chicken breast (no more than 150 g) will need to be rubbed with spices, sprinkled with herbs and poured with kefir diluted with water. The meat should marinate overnight in the refrigerator. The finished marinated fillet will need to be fried in a grill pan without oil.
Protein salad
Ideal for dinner or afternoon snack. Mix boiled chicken fillet, squid and soft-boiled egg, stir - a delicious and healthy protein salad is ready!
Chicken in cottage cheese sauce
An excellent dinner option while drying the body is boiled chicken with a sauce of garlic, cottage cheese, herbs, spices and water. The breast will need to be poured with sauce and left for several hours.
Julienne based on chicken and mushrooms
Fish balls
An excellent option for a diet while drying the body is minced fish balls. Choose low-fat varieties of fish. Boil the fillet and then remove the bones. Grind the fish through a meat grinder, add onion and a little garlic to the minced meat, and one raw egg. Form into balls and fry them until golden brown in a frying pan without oil. You can finish the dish in the oven (10 minutes is enough).
Chicken breeze with mushrooms and soy sauce
Among seafood dishes that are especially useful during drying, one can highlight an interesting recipe - stuffed squid. To prepare the dish, two squids, previously dipped in boiling water for a few minutes, will be enough. You can stuff the carcasses with low-fat cottage cheese, egg whites and mushrooms. You will need to fry the finished squid in a frying pan without oil or bake it. Soy sauce is suitable as an additive.
Continuing to consider recipes based on seafood, let's talk about a dish with the interesting name “Seafood”. We are talking about seafood-based aspic. To prepare aspic, gelatin is diluted with boiled, cooled water and then left for an hour. The seafood broth in which they were pre-cooked is added to the prepared swollen gelatin. The finished delicacy is laid out on a plate and poured with broth and gelatin.
Recipes for drying the body for girls from vegetables
Fresh garden produce contains essential nutrients for the body and is low in calories. Broccoli, cabbage of various types, spinach, tomatoes and cucumbers have no more than 25 kcal. There are slightly more of them in carrots, beets, and green peas. Due to their high fiber content, they create the illusion of satiety and promote quick satiety.
Colored salad
Components:
- 2 boiled or baked beets;
- garlic;
- green apple.
- Grate the root vegetable and garlic on a coarse grater;
- cut the fruit into small strips;
- mix, season with kefir or butter (80 kcal).
Detox - salad
Calorie content – 70 kcal/100. Products:
- 250 g white cabbage;
- red pepper;
- half an avocado;
- parsley.
- Chop the vegetables, add vegetable oil;
- Sprinkle flax seeds, sunflower seeds or a pinch of sesame seeds on top.
Zucchini with almonds
Energy value – 110 kcal. Contains:
- 1 young zucchini;
- 20 g chopped almonds;
- small grapefruit.
For dressing – paprika + a spoon of grated ginger root, linseed oil.
- Cut out the seeds from the vegetable;
- Use a paring knife to cut into strips and mix with the sauce.
- Sprinkle nut crumbs on top.
Also read what protein to drink while drying your body in this article. Recipes for protein bars for weight loss at this link. Read how to make a protein shake at home to gain muscle mass here. Cardio training for home and gym is described here. All the necessary information for drying your body is in the drying section.
Proper nutrition during drying: diet, menu, recipes
Cutting nutrition is considered dietary and is most popular among athletes, athletes and bodybuilders. It is combined with intense physical training. Many girls resort to this system, wanting to have a perfectly beautiful figure, without an ounce of excess fat. This diet is used as the final stage after removing excess deposits in the abdomen, sides and legs. The goal is to consolidate the result obtained and give the body relief shapes. This technique is not only effective, but also beneficial for the body.
Drying the body is a strict diet that focuses on protein and carbohydrate foods. The volume of the latter in the diet is gradually reduced. Nutrition for girls, women and men differs little, except for the amount of vegetable fats consumed. Women need more of them to maintain the beauty of their hair, skin and nails.
There are a number of general principles:
- 1. They don’t start to “dry” suddenly. 2-3 weeks before the planned diet, protein foods are gradually added and carbohydrate foods are reduced to a minimum. In this way, it is possible to prepare the body for a new diet.
- 2. Exclude animal fats and fast carbohydrates from the diet.
- 3. Food containing slow carbohydrates is consumed in the first half of the day.
- 4. Dishes are prepared by steaming, as well as by boiling, stewing or baking in the oven or on the grill (no more than 2 times a week).
- 5. Eat in small portions, at intervals of 2-3 hours - 4-5 times a day, in small portions (200-250 grams).
- 6. Make a menu in advance, counting calories for each day.
- 7. Have a full breakfast.
- 8. The last time you eat is no later than eight o’clock in the evening or 3 hours before bedtime. Dinner should be light, do not eat anything fried or fatty.
- 9. Drink up to 2.5 liters of clean water without gas per day.
- 10. After intense physical activity, do not eat anything for 2 hours, only drink water or freshly squeezed fruit juice.
- 11. Maintain a sleep schedule: go to bed no later than 22-00.
- 12. Include protein and vitamin-mineral complexes in the menu.
Drying the body is divided into several successive stages, each of which has its own characteristics:
- 1. During the first 4-6 weeks, reduce the amount of carbohydrates. The percentage distribution of BJU in the diet is as follows: proteins - 55-60%, fats - 15-20%, carbohydrates - no more than 20%.
- 2. The emphasis is on proteins, which should already be 80%. The rest is predominantly fat, and carbohydrates are reduced to zero. The duration of this period varies depending on the desired result. For non-professional athletes, you can stop there.
- 3. The most difficult interval involves a combination of completely giving up carbohydrates and getting rid of excess fluid. They eat mostly protein foods and drink little. You cannot stay on such a diet for more than a week, as side effects appear: dizziness, nervousness, weakness, nausea.
- 4. Within 2-3 weeks, switch to carbohydrates with a low glycemic index. As a result, exhausted and dehydrated muscles are gradually restored.
Training program for men
The male body's metabolism is slightly faster than that of women. Because of this, fat burning is easier for them. The most optimal training program for men is a circuit training program.
Exercises are done 20 times 3 times. Rest between circles – no more than 1-1.5 minutes. For women, such training is difficult, since due to the incessant load, the pulse can accelerate to 170 and above. They are not suitable for beginners and people with weak endurance.
Even with such training, the weight of the weight is reduced by 30% than with regular training. 2 circuit training sessions per week are enough, and the next day after it should be a fasting day. Examples of such training.
On the leg muscles
- Squats with dumbbells.
- Lunges.
- Leg press.
- Raising the calf muscles in a sitting position.
- Running with high legs.
- Stepping onto the bench.
Each exercise is done 15-20 times in 3 approaches. Between them, the rest is minimal - up to 1 minute. Same thing between circles.
On the back, arms and abs
- Seated dumbbell raises.
- Incline press.
- Pull down.
- Cable traction.
- Pull-ups.
- Push ups.
- Twisting.
- Reverse crunches.
- Burpee.
- Lying barbell chest press.
- Close grip press.
- Exercise book.
This complex can be divided into two independent ones. Do back exercises one day. After 3 days – arm and shoulder complex, 3 sets of 15-20 reps. Finally, it is recommended to do a plank for a minute.
To burn calories faster, you can alternate cardio exercises with short workouts for explosive strength. This type of exercise allows you to develop endurance and strengthen muscles. Due to extreme loads, the body intensively burns calories.
Explosive strength exercises are done in no more than 4 sets of 10 repetitions. Each takes 5 seconds. One exercise is distributed per specific muscle group. They should alternate with aerobic ones.
Attention! Cardio exercises increase the level of oxygen in the body, strengthen the heart and blood vessels, and make the lungs stronger. The most effective cardio for cutting are running, swimming and exercise bike. The workout should last from 40 minutes to an hour 3-4 times a week.
Drying
Drying takes a lot of time and effort, but it is convenient because in dried form, products retain all useful substances and vitamins and, in addition, are easy to store. You can dry berries (raspberries, blueberries, cherries, rowan), fruits (melon, pears, tangerines), some vegetables and roots (tomatoes, horseradish, carrots, garlic), herbs (dill, celery, parsley, onions). Prepared fruits and herbs are laid out on clean sheets of paper or baking sheets and dried in the sun for several days. Drying in the oven takes several hours, but care must be taken to ensure that the berries do not stick together or dry out. Some berries and fruits are blanched in syrup or sprinkled with sugar before drying; they can be served for sweets in the form of candied fruits. Dried fruits are also used for cooking compotes or in sweet baked goods instead of raisins (irga, cherries, cherries). Mixtures of herbs and roots are used to season soups and stews.
Pro Tips
Ekaterina Chernoshkur, sports coach
Nasser El Sonbati, professional bodybuilder
Sergey Tkachenko, master of sports in bodybuilding
When drying, the body loses a certain percentage of fat, but muscles also disappear at the same time. Because of this, a combination of high-protein nutrition and strength training is necessary. They help maintain previously gained muscle mass. You can do them no more than 2-3 times a week.
Drying is a very grueling and difficult period in the life of an athlete. Constant loads on the body, and diverse ones at that, are difficult for the body to perceive, so it is necessary to carefully monitor your health. If you feel unwell or injured, it is better to refuse further training for your own safety.
Training during the drying period requires a lot of effort and endurance. The effectiveness of training depends on many factors: nutrition, sleep and sports supplements. For some, the predominance of cardio training is more effective, and for others, strength training. The results also vary from person to person. For men, the drying program takes longer.
