Eat right while drying the body. What can you eat when drying

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;
• introducing a large amount of protein and vegetables into the diet;
• 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 emphasizes the taste of protein food, it is useful only if it contains only natural 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 seaweed. 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, the daily norm of 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. Useful fruits for drying:

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

What foods dry out the body

The first is 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 you stew green beans, turnips and celery with vegetable oil or add a spoon 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 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.

Hello, dear fans of a healthy lifestyle! There has not yet been born such a person who at least once in his life did not want to improve his figure.

Surely you know that among diets and other “executions” there is such a thing as drying.

No, this is not a bakery product. And no, it has nothing to do with drying clothes. This is such a system of measures that brings a person closer to the cherished goal - losing weight. Today we will consider drying food.

Laborious and lengthy process

Drying the body is a set of measures that are aimed at getting rid of the fat layer. This is necessary, first of all, for athletes for competitions (for example, in bodybuilding or fitness bikini). The end result is a wiry, toned body with every muscle highlighted.

Undoubtedly, this is a complex, lengthy and exhausting process. The result can be achieved in combination with special nutrition and physical activity.

Non-hungry games?

The main emphasis in nutrition on this system is on the exclusion of carbohydrates, fats and salt from your diet. This is a kind of protein diet. But you don't have to go hungry. You need to eat fractionally - from 5 to 12 meals.

However, it is impossible to engage in such extreme nutrition for the body for a long time. Experts say that you can harm the body. I know firsthand how hard this system is for girls.

Many fitness bikinis break down after the competition, go into a long-term carbohydrate intake. As a result, in a couple of weeks, the weight returns to the widow more. And all efforts are in vain.

Just think about the stress your body is under! The diet becomes monotonous, there is a lack of vitamins and minerals. Also, metabolism slows down.

Therefore, all athletes say that drying should be short-term. You can “dry” twice a year.

Basic Rules

It is important to approach nutrition correctly. In one day it is impossible to prepare for drying. Therefore, the diet is divided into three stages. A smooth transition is essential!

So, there are three stages.

First

It is allowed to consume carbohydrate foods in the morning (before noon). Then they switch to protein foods with vegetables.

Immediately reduce salt intake by 50%. Fats are also kept to a minimum. It is allowed to leave vegetable fats - 2 tbsp. l. olive / linseed / sunflower unrefined oils.

In addition, increase fiber intake (vegetables, greens, whole grain cereals).

Second

Carbohydrates are gradually reduced here. Protein food increases in the diet up to 50%. Salt is completely excluded.

Third

Here begins the real test for both women and men. This stage takes three weeks. Slow carbohydrates and fats are completely excluded. Nutrition is based on protein foods with non-starchy vegetables.

Peculiarities

On average, professional athletes "dry" 5-6 weeks. Be sure to drink 2-3 liters of pure water every day.

It is strictly prohibited:

• flour and bakery products;
• fruits;
• sugar and all its derivatives;
• carbonated drinks and juices;
• roast;
• smoked;
• salty;
• fatty;
• canned food.

List of allowed products

• lean beef;
• turkey breast fillet, chicken;
• eggs (whites only);
• lean fish;
• seafood;
• legumes;
• low-fat milk (cottage cheese, kefir, natural yogurt);
• cabbage (any kind);
• greenery;
• tomatoes and cucumbers;
• Green pepper;
• bran.

In the first and second stages are also allowed:

• brown unpolished rice;
• buckwheat;
• green apple (1 piece per day);
• kiwi (2 pieces per day).

You can also use various spices.

The last meal is 3 hours before bedtime.

It is important

The calorie content of the daily diet is calculated individually. The main thing - there must be a calorie deficit (so that the process of losing weight goes on).

It all depends on gender, age, physical activity, etc. Food is distributed among containers in equal proportions.

On average, athletes eat 5-6 times a day (some people eat more). Food is distributed in equal small portions.

And, of course, they focus on training according to a special technique. Without this, you will not achieve the desired results.

Contraindications

Doctors say that a nutrition system designed for drying is undesirable for use.

This is especially true for people who:

• diseases of the gastrointestinal tract;
• endocrine system;
• diseases of the kidneys and urinary tract;
• diseases of the cardiovascular system;
• pregnancy and breastfeeding.

Drying in and out

If you still decide to experiment on your body, then please read the important rules.

It is necessary to enter into “drying” gradually. So you can more easily adapt your body to a stressful situation.

At the end of this nutrition methodology, it is also important to observe a smooth transition to the correct set of products. This is necessary in order not to subsequently gain all the weight lost.

As a result, experts advise adding one product to your diet every two days. You need to look at the reaction of the body.

Very often, puffiness occurs from carbohydrate foods after drying. You need to start with the introduction of slow carbohydrates (cereals), then fruits and dairy products.

What to remember

Drying is primarily a sports direction in which an integrated approach to nutrition and training is important.

Drying is not required for ordinary people. It does more harm than good to the body. Remember the consequences!

If you have ventured into this technique, then do not forget to smoothly enter and exit it. This will help you and your body to adapt faster and avoid stressful situations.

Remember that there is the most enjoyable way to build your body. This is proper nutrition and regular physical activity. Yes, it is not as fast as we would like. But the road will be mastered by the walking one!

Friends, have you ever resorted to drying? How was the process? Share in the comments!

And this is where I end. See you soon on my blog!

Drying the body - reducing the percentage of subcutaneous fat to obtain lean muscle mass. As a result of this process, relief, muscle section appear, water is excreted from the body.

• First of all, professional athletes. In the 70s, athletes preferred to stick to their form all year round, but modern athletes use cycles of “mass-drying”. With the help of mass gain, you can build more muscles, with the help of drying and the necessary supplements, you can burn fat with minimal loss of dry mass. Thus, the result is much better.
• People who have sufficient muscle mass with a percentage of subcutaneous fat of 20% or more. If your muscles are in good shape and you want to emphasize the relief, drying the body is exactly what you need.

Who doesn't need body drying?

• If you are overweight, you need to lose weight, not dry. And if you still do not go in for sports, then this is a completely useless undertaking.
• If the body weight is small (or underweight), but you are infuriated by a small fat layer on your stomach, just adjust your diet, you eat little and wrong.

What is the difference between drying the body and losing weight?

Now drying the body has become more popular in the female circle. And all because most of the ladies attributed the drying of the body to new, more “effective diets” than they thought up before. And in most cases, women just want to lose weight. While drying and losing weight are two different processes. When a girl or woman says she wants to dry off, she usually means getting rid of "fat sides", "ears on the pope", etc. Almost no one, except for athletes, can imagine how the shoulders will be split, how the cubes on the stomach will appear and how the quadriceps will stand out. In addition, it is more difficult for women to achieve the same percentage of subcutaneous fat as a man (for example, about 5%), and often even impossible and unnecessary.

Drying is a gradual process, every week a person controls himself more and more, monitors what he eats and drinks, how much and when; changes training. During the drying period, the body works on the verge of stress. We can say that drying is a deception by a person of his body, because it is incredibly difficult to part with such “necessary” reserves.

Losing weight is an easier, body-sparing process. You don’t even have to go in for sports, adjust your diet and that’s it!

The only thing you need to know in order to lose weight is that you must burn more calories than you consume.

First steps

You know what drying of the body is, it suits you and you are ready. Where to start?

Calculation of dry muscle mass (SMT - dry body mass)

It is important not to dry more than necessary, that is, not to lose more muscle, in addition to fat. Therefore, we will calculate the lean muscle mass in order to know approximately how much fat you need to burn in a selected period of time.

Before starting, you need to know the percentage of subcutaneous fat in your body and weight.

Let's take a man and a woman as an example. 95 kg man with 30% body fat, 60 kg woman with 25% body fat.

Formula SMT \u003d Weight - (Weight * (% fat / 100))

For a man, SMT \u003d 95 - (95 * (30/100)) \u003d 66.5 kg

For a woman, SMT \u003d 60 - (60 * (25/100)) \u003d 45 kg

A man needs to burn 23.75 kg of fat. A woman needs to burn 9 kg of fat. Based on the approximate value of the fat to be eliminated, we determine the drying time and calculate the diet.

Keeping a food diary

For the first week, you need to adjust the diet for fat burning, reduce the number of calories consumed per day, which mainly enter our body with carbohydrates. If before that you were sitting on the mass, at first just eat portions half as much. After a week, standing on the scales, you will understand whether the fat is leaving, whether the weight has shifted or not.

• If you have lost 2-3 kg in a week, do not change anything in your diet.
• If your weight has not moved, cut calories, carbohydrates by half.
• If you have lost about 5 kg, increase the caloric content of the diet a little, at this rate the body will quickly go into stress mode, stall and will no longer want to give you precious fuel.

With each week, the amount of carbohydrates should decrease, the last meal is carbohydrate-free. But if in the 6th week you realize that you already have enough relief, you don’t want to continue, you don’t have to. Gradually return carbohydrates to 3/4 of your norm.

The role of carbohydrates

You will need to use the calorie content table of our site and the table for calculating the glycemic index of calories. An important part is the exclusion of simple and high glycemic carbohydrates. Throughout the drying of the body, it is required to control the percentage of subcutaneous fat with the help of tests, measurements, weighings. When the lipotronic process starts to stop, for 3-6 days you will have to reduce the daily dosage of sugars. Gradually and strongly shift the carbohydrate balance towards ketosis, limiting the body from poly-, mono-, di-saccharides.

When drying the body, small portions of unprocessed rice cereal, oatmeal, buckwheat and pasta made from unprocessed rye flour are consumed. Vegetables contain a small amount of carbohydrates and help to satisfy hunger better, due to the larger volume. A two hundred gram serving corresponds to forty carbohydrate calories.

It is well known that too frequent and long trainings have a bad effect on the immunity and renewing abilities of bodybuilders, but at the same time, the positive side is a pronounced catabolic effect (fat burning by drying the body of the diet). Modern athletes are increasingly choosing to lose fat through diet rather than hard, exhausting exercise.

The amount of carbohydrates consumed directly depends on the goal of the athlete. Usually, the more fat you need to burn, the less carbohydrates in the diet. The most severe mode of carbohydrate starvation is with a dosage of carbohydrates from 0 to 55-70 grams per day. These figures cannot be universal, because each person needs to calculate his own approach and diet individually. With the help of body drying for women and men, you can see the result in a short time and enjoy the relief of your body.

The amount of carbohydrates taken by a person should be selected individually, taking into account the characteristics of the body and physique. Professional weightlifter
about 120 kilograms, in order to maintain their weight, consumes about 600 - 700 grams of carbohydrates in the off-season. For him, a daily portion of carbohydrates of 200 grams may be too small, and such a diet will seem too rigid. This is all from the fact that he has a very large muscle mass, carbohydrates are synthesized into glycogen in the muscles and the body has nothing to consume. An elderly plump woman, devoid of muscles, will fruitlessly struggle with excess weight, even if she consumes 25 grams of sugars daily.

Gradually, throughout the diet, you need to reduce the amount of carbohydrates consumed per day until the process of burning body fat is activated. If the drying of the body is slowing down, then reduce some of the calories due to sugars. Little by little, reduce the amount of starchy foods you consume, and the drying of the body will advance. Is there any health hazard? The most dangerous is the type of food that excludes the use of carbohydrates. Overloading the body with proteins significantly increases the load on the kidneys. There is also a chance to earn ketosis (when ketone bodies accumulate in the blood) and ketoacidosis (poisoning by ketone bodies, blood oxidation). Symptoms are weakness, dry lips, drowsiness, the smell of acetone and some other unpleasant effects.

Intensive drinking, gradual restriction of the amount of carbohydrates and the adoption of separate portions of carbohydrates (in case of symptoms of ketoacytosis) help girls and men to stay dry for several months without significant health consequences.

The effectiveness of this diet is amazing, and the result is really worth the effort! Over a period of one and a half to two or three months, most bodybuilders have achieved a stunning relief, due to the fact that during the diet the body burned from 10 to 30 kilograms of fat.

Conclusion: drying the body occurs by reducing the intake of carbohydrates and increasing the amount of protein consumed. Drying protein is needed so that our muscles do not break down on a low-carb diet. At the same time, training should be aimed only at burning fat, you need to wait a little with strength training. The main meals should be in the morning and at lunch, in the late afternoon you need to reduce the amount of carbohydrates and compensate for them with protein.

Sometimes drying the body draws muscles better than long workouts in the gym.

How to calculate the number of calories?

The daily norm of protein should be 1.5 - 2 g per 1 kg of your weight

Daily carbohydrate intake 2 - 2.5 g (slow carbohydrates from vegetables and cereals)

During the day you should have 5-6 meals. The most high-calorie and nutritious - breakfast, second breakfast. The penultimate meal should contain a minimum amount of carbohydrates, the last one should be carbohydrate-free.

Counting the BJU and calorie content of all the foods you eat, and besides, compiling a complete diet rich in nutrients and minerals is not an easy task. But you can figure it out, usually only laziness interferes. Various programs, as well as applications for the phone, will help you to facilitate the task. In one application, your entire diet with the correct calculations, your training program and the supplements you take can fit. Modern technology is a very convenient thing. You can, of course, do calculations on a computer or keep records in a notebook or notepad.

Basic general rules for drying the body

Drying the body for girls and drying the body for men differ significantly, but there are a number of basic rules that apply to all of us.

1. Don't forget to have breakfast. Breakfast is a very important meal, and if you used to be content with a cup of coffee and a sandwich, you will have to accustom yourself and your body to a hearty breakfast. Some people do not want to eat in the morning, but you have to overcome yourself, and after a week the stomach will wake you up and ask you to feed it.

• Chitmila. On certain days, do a load of carbohydrates (every two weeks if you have 20% subcutaneous fat or more, 1 time per week if you have 15% subcutaneous fat or less). These days, for 1 meal, you can break away, eat whatever your heart desires (ice cream, cakes, marshmallows, chips, french fries, dumplings, and whatever you think of). With the help of such a trick, not only the metabolism accelerates, but also the psyche rests, because you must admit that when we are on a diet, we want sweets even more, they attract us even more, they catch our eye even more often.
• No carb day. It's going to be a tough, hungry, gray day, but it's just as metabolism-boosting as a cheat meal.

1. Before training, we eat complex (slow) carbohydrates (oatmeal, durum wheat pasta) and quickly digestible protein (whey).
   
2. No need to choke on one dried chicken breast, eat fish. The fats contained in most of the fish are very useful and essential for the body, especially on drying.
3. As you increase your protein intake, don't forget about fiber. Food rich in fiber significantly improves digestion and increases protein absorption.
4. Be sure to eat protein after your workout. If your workout is longer than 60-80 minutes, take BCAAs with you. In no case do not let yourself starve after a workout, otherwise catabolism will destroy the muscles that you have been building for so long and hard.
5. Do not arrange days of "therapeutic fasting" and "cleansing the intestines", do not starve!
6. Buy sports vitamins. An athlete needs more vitamins and minerals than a sedentary person. And sports vitamins just differ in their increased content.

Workout

Drying should make you much more efficient. If you leave the gym without a single drop of sweat, the training was in vain. During training, your heart rate should be kept at 120-140 beats per minute - ideal for fat burning. Do not chase weights during this period, take less, but do more reps, more sets. Do basic exercises, they involve large muscle groups, stimulate processes more strongly. It is not necessary to do long cardio, you can keep your heart rate in this range by training in superset mode (for example, 3 exercises in a superset that are performed without rest). If you want to change your training drastically, try CrossFit. Instead of regular running, try interval running (whether you run on the track or on the street).

You can see the detailed training program here:

A. Drying the body for girls. Training program.

b. Body drying for men. Training program.

Nutrition

Since the female body is strikingly different from the male body, drying the body for girls will have several features.

The behavior of female fat cells is atypical for male cells. This is manifested by the fact that female adipocytes are always trying to keep their whole, to remain filled with fat.

Percentage of body fat.

For a man and for a woman, the same indicators mean completely different things, so pay attention not only to the numbers.

Different indicators are due to a higher fat content in organs and muscles in women, the same applies to subcutaneous fat. The norm for a woman is 23-27% (for men 16%).

The diet for girls should take into account the peculiarities of female physiology.

Here you can go to a detailed review:

• Menu for every day.
• Menu for the week.
• Menu for the month.

1. Drying the body for men

• Menu for every day.
• Menu for the week.
• Menu for the month.

Water and body drying

The relief body can never be perfectly defined, the muscles will not be so well split if a lot of water has accumulated in the athlete's body. Many write that drying does not provide for getting rid of water, but this is a mistake. Draining water is the last stage of drying. And throughout the entire process, it is more convenient to monitor your progress when the body copes well with the removal of excess water.

How to prevent water retention? Give it to the body in sufficient quantities. The more you drink, the better the body removes excess water. If you don't get enough, your body will try to hold it back and you will start to swell. Your effectiveness in training will also decrease, as a dehydrated person works less intensively.

Remember: the more water you drink, the less it will accumulate in the body.

Substances that affect fluid retention

• Alcohol
• Creatine
• Caffeine
• Sahara
• B vitamins
• Sweets

Glucose regulation

Fluctuating glucose levels are the main reason painful hunger, uncontrolled appetite and chronic fatigue. Elimination of hyperinsulinemia and subsequent weight loss entail a number of good consequences - improvement in general condition, sleep, mood, potency, normalization of pressure. The criterion for stabilizing the amount of sugar in the blood is regular nutrition, a gradual decrease in the daily intake of carbohydrates, the use of carbohydrates only with a low glycemic index (use the GI table of products) These criteria are similar to those mentioned in the treatment of diabetes.

Dairy

Most athletes argue that dairy products should not be consumed while drying the body. If you eat 1 kilogram of a dairy product, in which the fat content is 3%, 30 grams of very harmful, saturated fat of animal origin will enter your body. The exception is fat-free cottage cheese, although it contains approximately 2-3% milk sugar, which contributes to water retention in the body. Water partially slows down the burning of fat, so you can use low-fat cottage cheese for the first weeks of drying (then the diet slows down the drying of the body). You can diversify your diet during drying with mussels, rapana, shrimp, canned fish (tuna, pink salmon), lean veal, if your body burns fat easily and with a less rigid diet.

Sports supplements

Is it possible to do without sports supplements, only with efforts, limiting yourself in nutrition and giving all your best in training? Undoubtedly, it is possible. However, sports supplements will significantly improve the quality of your life on cutting.

Why do we need sports supplements for drying?

Drying the body at home

This is nothing more than a standard drying of the body, but trips to the gym are replaced by independent workouts. Usually, drying the body at home becomes preferable in the summer, when you don’t feel like sweating in the gym, and you want to play sports in nature.

Drying the body at home is remarkable because you can not drag weights, but run in the forest, around the lake, at the stadium, and breathe fresh air. And then work out at the nearest sports ground or even crossfit at home.

For some, a workout at the gym will be a big boost, but for others, drying your body at home is a great option.

An example of a bad menu for home drying the body

this diet is wrong

Morning

Soup (meat broth) + 2 slices of bread or coffee + 2 sandwiches with butter / sausage / cheese

Dinner

Porridge / pasta / potatoes - 200 - 300 gr ready-made + 150 gr meat / fish cooked in the usual way (fried in oil)

Dinner

Soup + porridge / pasta / potatoes + goulash / chop / cutlet + bread

For an ordinary person, this diet would be acceptable if he spent a lot of energy per day (if a person works at a construction site or leads an active lifestyle). But on drying the body at home, such a diet will not work. Because it contains a lot of wrong products, namely:

An example of a good menu for home drying the body

Morning

Complex carbs + some protein (oatmeal + scrambled eggs)

Snack between morning and lunch

Chicken fillet + durum wheat grits or pasta (chicken fillet cooked in a slow cooker / air grill / steamer / fried on a non-stick coating without sunflower oil)

Dinner

Rice/buckwheat (without butter)

Chicken fillet / fish fillet (chicken fillet cooked in a slow cooker / air grill / steamer / fried on a non-stick coating without sunflower oil)

Fiber - salad tomatoes / cucumbers / greens (seasoned not with mayonnaise / sunflower oil, but with lemon juice)

2 boiled eggs (possible with yolk, because we are not competing athletes)

Between lunch and dinner

Chicken fillet/fish fillet

Dinner

Fat Free Cottage Cheese/Whey Protein Isolate Shake

In this diet, we see that the main share of carbohydrates is in the first half of the day, and in the second half we gradually move on to protein foods. Drying the body at home occurs only through proper nutrition.

Drying by professionals

There are legends about the diet of bodybuilders. These legendary people can eat seven or even eight times a day, eat at night, before going to bed and early in the morning, just by opening their eyes. Some people set an alarm for the night to wake up in the middle of the night and "kill their catabolism" by drinking dozens of egg whites or swallowing huge protein shakes. Oddly enough, but it is this lifestyle that allows you to demonstrate high-quality muscles and a flat relief press at the Olympic Games. Even if all the time watching the treats of a bodybuilder from the side, it is extremely difficult to understand anything.

The same bodybuilder consumes a huge amount of food per day, bringing the daily calorie content of food to 5000, 6000 and even 11,000 calories! Then the same athlete, before our eyes, decreasing in volume, begins to eat ridiculous portions of food, eating ten times less than before during the whole day. So, how should a person devoted to power sports still eat? Is it even worth repeating the pro diet to the average gym client to improve your body weight to the desired size or build quality muscles? If so, what kind of food can you eat to have a beautiful and healthy physique?

The role of drying the body in preparation for the competition

Previously, many athletes tried to achieve beautiful relief mainly by increasing the training weight (the sum of all the weight lifted for all sets and repetitions in them) and minor aerobic sessions. However, this method largely suffered losses from the more reasonable approach of sports nutrition. Just one good serving of carbohydrate foods (100 grams of rice - about 320 calories) offsets the lipotropic effect of a 45 minute aerobic workout (drops approximately 300-340 calories)! Let, which is easier, do 3 auxiliary workouts a day, or give up 3 servings of starchy foods, replacing it with fiber and protein?

Adhering to a strict diet, you can safely get rid of fat, while not losing muscle mass and strength with short, enhanced workouts, which modern bodybuilders successfully do, preserving their colossal strength standards even against the background of a body drying diet.

This term was borrowed from bodybuilders, who were the first to resort to a special nutrition system that allows you to remove body fat without sacrificing muscle mass. Naturally, this is a necessity for an athlete before a performance - he must demonstrate his body in all its glory. And why should I? - you ask.

Well, you have been working out for several months in the gym, but there were no press cubes, biceps and pumped calves, and the body still looks loose and shapeless. A familiar situation, isn't it? It is possible that you have them, only a layer of fat prevents them from “breaking through”. It's a shame if your work goes unnoticed, so it's up to you to correct the situation.

Operating principle

We will not delve into complex biochemical processes - we will only say that the essence of the diet is the abundant use of protein, which is responsible for the structure of muscles. The daily intake of carbohydrates is so meager that it is almost impossible to gain weight. As a result, the volumes are reduced, and the muscles are strengthened and clearly defined, creating beautiful curves and relief.

What result can you expect?

During the month of the program, the following changes will occur with your body:

• Weight loss by 5-10 kilograms;
• Volume reduction;
• Removal of excess fluid from the body;
• Beautiful relief.

A huge advantage of drying can be called its effectiveness - you will not lose muscle mass or water, as happens after following strict diets. Drying purposefully “drowns” fat, which is its main difference and a definite plus.

Therefore, the dropped kilograms will not return to you immediately upon returning to the usual nutrition system. Even if the relief disappears a little, the mark on the scales will be the same.

Possible cons

You should immediately make a reservation - this is not a traditional diet, because the plumb lines will not be significant, because this is not the main goal. For the course, you can lose up to eight kilograms. Therefore, if you have more than 10 kg of excess weight, this method will not work for you.

The second unpleasant moment is the duration of the effect. As soon as carbohydrates return to the diet, the muscles will again slowly hide under the fat. But! If you adhere to the principles of proper nutrition and do not pounce on cakes and cookies immediately after reaching the goal, a noticeable relief will remain for a long time, even if you abandon sports.

Often drying or maintaining such a state of the body is not only inappropriate, but also stupid - even professional bodybuilders go on a diet exclusively before competitions. And for you, as a mere mortal, it will be enough to take a course several times a year: in the summer or before a vacation, for example.

Drying is always stressful for the body. And if it is much easier for men to endure it (they are by nature more sinewy and muscular), then it is undesirable for women to stay with a critically low level of body fat for a long period of time.

Video: How to get rid of fat - DRYING the body

Nutrition program

There are many professional programs, but you don't need them. It will be enough for girls to adhere to such a system:

Preparatory stage

The diet will last 5 weeks. Your first step is to determine your ideal weight. For example, you weigh 65 kilograms, and your goal is 58. When calculating your daily protein intake, you should focus on the desired number - 58.

During the whole time, you should consume 2-3 grams of protein per kilogram of body weight. We multiply 58 by 2.5 and we get the result of 145 grams.

Weekly nutrition program

1. Your sources of carbohydrates for this week are vegetables, fruits, cereals and durum wheat pasta. The daily rate should not exceed 3 grams per kg of desired weight;
2. We reduce the rate of carbohydrates to 2 grams per 1 kg. We remove pasta, and from fruits we eat apples and citrus fruits;
3. Everything is the same, only now there are even fewer carbohydrates - only one gram;
4. Carbohydrates are shown to you only in the form of greens and vegetables. Daily rate - 0.5 per kg of weight;
5. We repeat the third week.

List of allowed products

Do not worry, the diet is not limited to one chicken breast. There are many sources of protein:

• All types of meat (without skin and fat);
• All types of fish (preferably sea - tuna, mackerel, salmon or salmon);
• "Seafood" - seaweed, squid, shrimps, mussels, etc.;
• Skimmed milk, cottage cheese, kefir and yogurt;
• Low-fat cheese - cheddar, cheese or parmesan.

You can get carbohydrates from the following foods:

• Buckwheat and oatmeal;
• Fruits - apples, citrus fruits, watermelon, melon, peaches and pears;
• Any vegetables and herbs;
• legumes;
• Pasta from durum wheat;
• Bran and whole grain bread;
• Occasionally, you can afford nuts and mushrooms - no more than once a week.

It is strictly forbidden to use

• Sausages, sausages and other smoked meats;
• Sweet and farinaceous, cocoa;
• White rice and potatoes;
• Conservation;
• Alcohol and carbonated drinks;
• Semi-finished products;
• Bananas and grapes;
• Fast food and snacks;
• High calorie meals.

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• Sports – Get regular physical activity. Your muscles must constantly work;
• Ask your doctor which products from the allowed list are shown to you;
• At least two liters of water per day;
• You can drink coffee and tea without sugar;
• Remember that an egg is not a pure protein. If you eat the yolk, count it like carbohydrates and fats;
• The main thing is variety. Don't focus on chicken and eggs. Introduce new products to the menu regularly;
• Carbohydrates should be consumed in the morning;
• An ideal late dinner is kefir or cottage cheese.

It will not be superfluous to take vitamins and oils. For example, a teaspoon of flaxseed on an empty stomach or a tablespoon of olive oil in a salad.

That's all! As you can see, drying can be not only effective, but also tasty. The main thing is to competently approach the preparation of the diet and eat varied.