Nutrition program for drying the body for women. Menu for a week for girls to dry their bodies at home. Is it possible to dry cheese and fermented milk products?

To achieve an ideal physique with beautiful contours of sculpted muscles, you need not only to choose the right system of regular physical exercise, but also create a diet that helps reduce the level of subcutaneous fat mass, that is, drying the body.

Drying the body is aimed at burning excess fat through special diets and a set of exercises.

Drying the body allows you to quickly achieve the desired effect. However, when drawing up a nutrition program, girls should not forget about preserving women’s health.

A body drying diet for girls should include in the daily menu the consumption of foods with an optimal ratio of proteins and carbohydrates.

When drying your body, you need to consume the following products:

• rich in protein;
• containing carbohydrates that promote the breakdown of fat cells;
• Low-calorie foods that simultaneously support the body's metabolic process at a normal level.

How much protein per 1 kg of body for girls

Protein serves as the raw material for the generation of new body cells. During the period of drying the body, the daily protein requirement per 1 kg of weight for a girl is 1.5-2.5 g. In turn, 2/3 of the resulting proteins must be of animal origin, which are absorbed faster and more fully used by the body.

Such increased protein consumption during a period of decreased energy value of food helps maintain muscle mass, and also, if necessary, serves as an alternative energy resource.

How many calories can you have per day?

To dry out the subcutaneous fat layer, it is necessary to create a calorie deficit. In order for body drying to proceed without harm to health, it is necessary to create a calorie deficit for the body that will allow it to adapt to changes in physical activity and nutrition, as well as maintain muscle volume.

The critical level of calorie intake for girls who regularly engage in sports is in the range of 1450-1700 kcal.

On a diet when drying the body for girls, a sharp reduction in the calorie content of consumed foods to a critical level is unacceptable on the menu, since instead of the desired result, this will lead to loss of water in the body and a decrease in muscle mass.

How many carbohydrates do you need per day

Despite the fact that carbohydrates are the main generator of energy, the diet during the period of drying the body should include a decrease in the rate of their consumption.

The daily requirement for carbohydrates per 1 kg of a girl’s weight should be within the following limits:

• on the I and II seven-day diets - 3-4 g;
• on the third and fourth seven days - 1.5 -2 g;
• from week V - 0.5-1 g.

The need for daily carbohydrates, gradually decreasing, will reach 40-60 g for girls.

Allowed body drying products for women

In order for drying the subcutaneous fat layer to successfully achieve the desired result, the basis of the diet during this period is food that contains more proteins and carbohydrates.

During the day, you can include the following protein-rich foods without restriction in any meal:

• egg white - fresh or boiled;
• cottage cheese with a fat content of no more than 5%;
• chicken or turkey meat (preferably chest part) boiled or steamed;
• beef, veal, boiled or in the form of steam cutlets;
• steamed white fish fillet (pollock, cod, tilapia);
• squid fillet;
• fermented milk products (kefir and yogurt 1%).

To regulate the metabolic process, girls during a diet when drying the body should adhere to the use of foods containing complex carbohydrates.

These products include the following:

• oatmeal, buckwheat or rice, boiled in water;
• pasta made from high-quality wheat flour;
• legumes (peas, lentils, beans), prepared in the form of soups or main courses;
• vegetables (tomatoes, cucumbers, peppers, zucchini, pumpkin, turnips, carrots, cabbage, beets, celery), fresh, stewed, boiled or steamed;
• fresh greens.

The menu for drying the body for girls should include small amounts of vegetable oil (olive, flaxseed) - exclusively as a salad dressing, as well as tonic drinks (tea with ginger or green).

Be sure to drink still or boiled water - in a daily volume of at least 2 liters.

Prohibited products for drying the body

• sweets (sweets, lollipops, chocolate);
• baked goods (cakes, cookies, pies, donuts, rolls);
• sweet drinks.

Instead, to compensate for glucose deficiency, it is sometimes allowed to consume honey, dried fruits, berries, yellow and green citrus fruits.

Sausages, fatty meat, any canned food and semi-finished products are strictly prohibited.

It is necessary to avoid dressing salads with mayonnaise and sauces., as well as from salt and any types of sugar.

Body drying diet for girls

In a diet for drying the body for girls, the menu and food intake must be organized according to the following 5 principles:

1. Entering and exiting a diet should be smooth.
2. The number of meals per day is at least 4 times in small portions.
3. About 65% of the daily amount of food should be consumed in the first two meals, preferably in the first half of the day.
4. The evening meal should contain exclusively protein-rich foods.
5. There should be a 2-hour gap before and after between meals and training.

The daily diet should be varied. In combination with exercise in a sports club or exercise at home You should definitely keep track of the calories you eat every day and monitor your weight..

Menu for the week by day

The daily menu should include a certain number of products, taking into account their energy value.

During a diet when drying the body, the recommended weekly menu for girls is as follows.

Monday

Breakfast: buckwheat boiled in water, 2 chicken egg whites, green tea with chamomile.

Second meal: vegetable soup; boiled chicken meat.

Third meal: grated apple seasoned with yogurt.

Dinner: stewed cauliflower, steamed pollock.

Tuesday

Breakfast: cottage cheese, dried fruits, green tea with jasmine.

Second meal: cucumber salad with herbs and olive oil, vegetable puree soup with beef.

Third meal: omelette, kefir.

Dinner: salad of squid fillet, cucumbers and peppers.

Wednesday

Breakfast: bran bread, dried fruits, tea with lemon.

Second meal: cod soup; mix of green peas, asparagus, broccoli and Brussels sprouts.

Third meal: yogurt with strawberries.

Dinner: rice, steamed pollock.

Thursday

Breakfast: oatmeal boiled in water, 2 chicken egg whites, ginger tea.

Second meal: vegetable soup with meat broth; boiled turkey fillet.

Third meal: apple slices topped with yogurt.

Dinner: salad of fresh vegetables with herbs, dressed with olive oil.

Friday

Breakfast: cottage cheese, dried fruits, green tea with chamomile.

Second meal: vegetable puree soup with veal; mix of vegetables.

Third meal: pumpkin porridge.

Dinner: boiled beans, steamed pollock fillet.

Saturday

Breakfast: buckwheat boiled in water, 2 chicken egg whites, tea with ginger.

Second meal: vegetable soup; chicken fillet.

Third meal: yogurt with grated apple.

Dinner: boiled beans, vegetable salad.

Sunday

Breakfast: omelette, dried fruits, green tea with lemon.

Second meal: pasta with beef.

Third meal: kefir, dried fruits.

Dinner: boiled Brussels sprouts, steamed pollock fillet.

Menu for the month

If your health is normal, then, starting from the third week, the consumption of carbohydrate-containing foods (vegetables, pasta, cereals) should be reduced by about 2 times, partially replacing them with foods that are rich in protein.

The diet is becoming more strict. The last meal should be lighter and consist of cottage cheese combined with kefir or yogurt. Starting from the fourth week, fruits are excluded from the diet.

A gradual reduction by 2 times in the daily requirement for carbohydrates reaches their minimum in the fifth week. From sources of carbohydrates, it is allowed to consume only porridges prepared in water from oatmeal, buckwheat or lentils.

It is necessary to introduce foods into the diet in the following order:

• from week VI - fruits and dried fruits;
• from week VII - vegetables, pasta, cereals.

A sharp return to the usual diet will cause a rapid increase in the kilograms lost during the drying period.

Vegetarian diet for drying the body by day for a week

The peculiarity of body nutrition for vegetarians during drying is that, unlike meat eaters, they do not consume protein of animal origin, but exclusively of plant origin.

Monday

Breakfast: buckwheat boiled in water, green tea with chamomile.

Second meal: pea puree, mushrooms.

Third meal: pumpkin jail, nuts.

Dinner: stewed vegetable stew.

Tuesday

Breakfast: oatmeal boiled in water, green tea with jasmine.

Second meal: boiled beans, fresh vegetable salad with herbs and olive oil.

Third meal: apple, nuts.

Dinner: boiled lentils.

Wednesday

Breakfast: bran bread, tea with lemon.

Second meal: buckwheat, a mix of fresh vegetables and herbs.

Third meal: grapefruit, nuts.

Dinner: curd mix with honey.

Thursday

Breakfast: oatmeal boiled in water, ginger tea.

Second meal: brown rice; cucumber salad with olive oil.

Third meal: apple, nuts.

Dinner: yogurt.

Friday

Breakfast: spelled porridge, green tea with chamomile.

Second meal: pea puree, a mix of fresh vegetables and herbs.

Third meal: pumpkin porridge, nuts.

Dinner: vegetable mix of asparagus, broccoli and Brussels sprouts.

Saturday

Breakfast: corn porridge with water, tea with ginger.

Second meal: brown rice; mushrooms.

Third meal: apple, nuts.

Dinner: boiled beans, vegetable salad.

Sunday

Breakfast: millet cereal, boiled in water, green tea with lemon.

Second meal: stewed beans, a mix of fresh vegetables and herbs.

Third meal: grapefruit, nuts.

Dinner: boiled lentils.

Sports nutrition for drying the body

In addition to diet and exercise in the gym or at home, special supplements are required, designed directly for burning subcutaneous fat mass.

Such supplements help replenish the amount of vitamins, which the body lacks during the diet, preserve muscle mass and support the functioning of metabolic processes.

1. Whey Protein- serves as a source of protein and amino acids required to increase muscle mass. Possesses high speed absorption, which promotes rapid burning of calories and fat. Helps quickly restore strength after grueling workouts. According to the advice of nutritionists, the recommended volume per day based on the intake rate per 1 kg of weight is divided into 3-5 doses.
2. Creatine- helps restore energy reserves and build muscle mass by stimulating the process of producing growth hormone.
3. Glutamine- is an effective fat burner. Strengthens the athlete's immune system, which is experiencing stress from the combination intensive training with a strict diet. Helps reduce the feeling of fatigue during training and quickly restore strength after it.
4. Multivitamins- replenish vital nutrients, not received by the body during a cutting diet, maintain good health and physical activity. It is recommended to take them during or after the first meal.
5. BCAA- a complex of amino acids, reduces the risk of destruction and promotes recovery muscle fibers during intense training, it increases the body's endurance and accelerates the growth of muscle mass.

Taking such supplements promotes effective burning of subcutaneous fat and is harmless.

However Use specific supplements only strictly in accordance with the instructor's recommendations, taking into account the state of the girl’s body, her physical fitness, sports regime and diet.

Recipes for drying the body

For girls who strive to achieve the desired effect when drying their body, the set of dishes on the diet menu should be diversified with various cocktails and easily digestible cold appetizers based on vegetables.

Salads when drying the body

Vegetable salads are very useful for regulating digestive processes. In addition, in combination with meat ingredients, they are additional sources of protein.

Recipe No. 1: Chinese cabbage salad with chicken

Tear the Chinese cabbage leaves by hand. Boiled egg cut into small cubes. Cut the boiled chicken breast fillet into slices. Mix the ingredients and add finely chopped herbs (leeks, dill, parsley, celery). Mix the resulting mass thoroughly and season with olive oil.

Recipe No. 2: white cabbage salad with turkey fillet

Shred white cabbage. Cut the boiled turkey fillet into thin slices. Add crushed walnuts. Add finely chopped greens (spinach, dill, cilantro). Mix the resulting mass thoroughly and season with yogurt.

Recipe No. 3: squid salad with avocado

Cut the squid fillet into thin strips. Peel fresh cucumber and cut into thin slices. Peel the avocado and cut into cubes. Mix the ingredients and season with olive oil.

Cocktails on a diet when drying the body

Diet shakes consumed during drying should contain a minimum of carbohydrates and a maximum of protein. They should be consumed immediately after production. To prepare a diet shake, you will need a blender or other chopper.

Recipe No. 1: kiwi cocktail with walnuts

Place 250 g of kefir, 2 pre-peeled kiwis, the whites of 2 boiled eggs, 100 g of cottage cheese (not curd mass), 100 g of boiled water, 1 tbsp. spoon of crushed walnut. Mix the contents thoroughly.

Recipe No. 2: berry smoothie

Place 200 g of kefir, ½ cup of pre-washed black currants, ½ cup of raspberries, the whites of 2 boiled eggs, 150 g of cottage cheese (not curd mass), 150 g of boiled water into a blender. Mix all ingredients thoroughly.

Recipe No. 3: honey-oat cocktail

Place 250 g of kefir, 3 tbsp. in a blender container. spoons of honey, 4 tbsp. spoons of cooked oatmeal, 100 g of low-fat cottage cheese, 200 g of boiled water. Mix the contents thoroughly.

In fitness, “drying the body” is not only a process of improving the body, but also adjusting self-discipline, self-control and lifestyle in general.

Strict adherence to the diet menu when drying the body for girls, combined with physical activity, forcing the body to spend as much energy as possible, leads to achieving the desired result in just 6-8 weeks.

Useful videos about exercises and diet when drying the body for girls

What is body drying, how does it differ from a regular diet, recommendations from a professional athlete:

Body drying diet for girls and complex effective exercises:

Diet "drying the body for girls"- a popular nutrition system aimed at getting rid of fat deposits and normalizing weight as quickly as possible. The peculiarity of this diet is that the goal is not just weight loss, but a reduction in the amount of fatty tissue in the body while maintaining muscle mass. Previously, “cutting” was often used by male bodybuilders who were trying not to leave a single gram of fat on their body, while pumping up sculpted muscles. Recently, this dietary nutrition system has been the choice of many girls seeking to lose weight and create an ideal figure.

The meaning of the diet and its basic principles

Drying the body is carbohydrate starvation, that is, reducing the calorie content of food by eliminating a significant amount of incoming carbohydrates. Since excess sugars (glucose) with insufficient consumption entails the formation of fat deposits, refusal of such food helps to break down existing fats to provide the body with the required energy. Drying for girls is not much different from that used for men. The only exception is the slightly larger amount of vegetable oils allowed in women's diets.

Principles of constructing a “body drying” diet:

1. Be sure to engage in aerobic exercise during this nutrition program.

2. Eat fractionally, in small portions, at certain times of the day, up to 4-5 times.

3. Drink more water (up to 2.5 liters).

5. Do not eat before or after training (2 hours).

6. Do not give up carbohydrates completely at the first stage of the diet if the body is under severe stress.

7. Make dinner very light.

8. Don't skip breakfast.

9. The duration of the diet is up to 6 weeks; by the end of it, the intake of carbohydrates should be kept to a minimum.

10. Up to two-thirds of the daily diet is consumed in the first half of the day.

11. A sharp and strong decrease in glucose should not be allowed to avoid complications.

12. All food is prepared boiled, stewed, steamed.

13. The total calorie content of foods per day is reduced by 300-400 kcal compared to the usual.

Contraindications to the body drying diet

It is strictly prohibited for people with liver disease, kidney disease, heart and gastrointestinal disorders, as well as those who have a deficiency of muscle mass to experiment with nutrition. It is better to postpone the diet if you have an important and responsible task ahead, for example, passing a test.

What will you have to give up?

When drying the body, you cannot eat fruits, which often brings additional stress to the body. Animal fats are also excluded, and all protein foods are consumed only low-fat. Of course, you can’t eat fast food, bread, pastries, smoked meats, canned food, salty foods, drink soda, or alcohol.

What can you eat?

The basis of the diet is protein foods. Basic products - egg white, boiled squid, chicken breast, cottage cheese, white fish. In the morning you can eat oatmeal, buckwheat porridge, rye pasta, cucumbers, cabbage, greens, tomatoes, beans, bell pepper. The total allowed amount of carbohydrates is no more than 2 g per kilogram of weight per day in the first 2 weeks of the diet. Later it decreases to 1 gram per kilogram of weight per day.

It is imperative to season food with small amounts of cold-pressed vegetable oils. At first, you can eat a little whole grain bread until your body gets used to giving it up. In addition to water, drinking tea without sugar (green, ginger) will be useful.

Sample menu for the week

The first day.

Breakfast: oatmeal porridge, 2 egg whites, a glass of tea.

Dinner: boiled breast, cucumber salad.

Afternoon snack: a small portion of buckwheat in water.

Dinner: stewed fish with cabbage.

Second day.

Breakfast: egg white omelette, a glass of skim milk.

Dinner: a piece of boiled beef, a salad of pepper and parsley with butter.

Afternoon snack: boiled fish with asparagus.

Dinner: cottage cheese with kefir.

Day three.

Breakfast: buckwheat in water, boiled egg.

Dinner: a portion of fish soup without potatoes, a salad of cucumbers and tomatoes, a piece of fish.

Afternoon snack: cottage cheese with 2 pcs. dried apricots.

Dinner: stewed fish and cabbage salad.

Day four:

Breakfast: oatmeal, tea.

Dinner: stewed squid with a spoon of sour cream, bell pepper salad.

Afternoon snack: cauliflower soup.

Dinner: cottage cheese with kefir.

Day five.

Breakfast: 2 egg white omelette, cucumber, tea.

Dinner: mushroom soup, boiled chicken, greens.

Afternoon snack: salad of cucumbers, bell peppers.

Dinner: steamed fish, cabbage salad.

Day six.

Breakfast: eggs with tomatoes, tea.

Dinner: beans stewed with chicken breast, greens.

Afternoon snack: cottage cheese with kefir.

Dinner: buckwheat with boiled breast.

Day seven.

Breakfast: a plate of oatmeal with a handful of raisins, tea.

Dinner: stewed fish with vegetables.

Afternoon snack: vegetable salad.

Dinner: baked squid, portion of cottage cheese.

If the body strongly “resists” the lack of carbohydrates, it is allowed to eat 1 apple or half a grapefruit per day for a snack during the first week of cutting.

How to eat next?

From the second week, it is advisable to give up fruits completely, or leave half a day, no more. The evening meal should include only cottage cheese, kefir, boiled meat, and fish. From the third week, the refusal of fruits should be complete. From the fourth week, the amount of cereals per day is up to 6 spoons, and from the fifth week, cereals are also abandoned in favor of protein foods. The sixth week of the diet excludes dairy foods, and after that you need to gradually return to the menu of the first week.

Over the entire period of time, drying the body can help you get rid of 10 or more kg. weight, while the muscles acquire attractive relief. The disadvantage of this nutrition system is the imbalance of the diet in recent weeks, so it should not be practiced more than 2 times a year.

Not every girl who attends Gym, is going to compete, but, probably, everyone will one day want to sit down and see their body with a minimum percentage of fat. The fat burning period should be carried out if a certain amount has already been gained. muscle mass and there is permanent experience, calculated in months (at least six months), otherwise there will simply be nothing to “dry”. It is also important to understand that proper drying– this is not just losing weight, it is reducing the fat layer while maintaining maximum muscle mass.

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 get a beautiful sculpted body. The only difference is that in last days competitions are used more strict diet: 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 control 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.

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. Their excess can slow down the fat burning process, and their deficiency will significantly worsen the psychological and physical state. If you feel constant lethargy, fatigue and apathy when 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 consumed in quantities 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

Beauty lies in healthy and strong body, and drying is a great opportunity to get rid of fat deposits and tone your body. This method has been used for a long time professional athletes and bodybuilders.

After a diet, excess calories are lost, and muscle mass gains definition.

Obtaining results is based on carbohydrate fasting. Carbohydrates are the main source of energy for humans.

At the same time, their excess leads to the accumulation of fat in the body.

Beginners often misinterpret the information they receive about drying and make the following mistakes:

1. Refusal of water. Drying is an active loss of fat, not excess fluid.
   Water should become an integral part of the daily diet in an amount of at least 1.5-2 liters. Otherwise, losing weight risks dehydration.
2. Fight carbohydrates. Carbohydrate fasting involves giving up only some fast carbohydrates. These include sweets, flour, potatoes, sugary drinks, sugar and instant soups.
   At the same time, they should definitely be replaced with slow carbohydrates - cereals, fruits and vegetables.
3. Fasting is the way to a slim figure. Paradoxical as it may seem, you can only get rid of excess fat with regular and proper nutrition.
   Refusal to eat is more likely to lead to an ulcer than to a toned figure. Drying is accompanied by fractional five meals a day and an increase in protein products in the diet.
4. Drying for everyone. Drying is necessary for the formation of body contour, so it is suitable only for those who have the necessary muscle mass.

Body drying for girls is a unique combination of diet and exercise. By strictly following all recommendations and advice, you will receive beautiful ass, slender legs, sculpted abs and toned arms.

Principles and features of the diet during drying

Strict adherence to the diet during drying is the key to success.

The basic principles of nutrition come down to reducing calories and speeding up metabolism. This is the only way the body can use accumulated fat reserves.

Only acceptable foods can be eaten.

This list includes:

• cereals (rice, buckwheat);
• legumes;
• vegetables;
• lean meat;
• fruits;
• milk;
• cottage cheese.

During drying, girls will have to give up sweets and flour, dairy and animal fats. An alternative to them are honey, cereals and fish. Nuts and dried fruits are suitable as snacks.

Nutrition program and menu

Drying time is no more than five weeks. In order for the girl’s body to get used to the new diet, the diet should be divided into “seven-day periods.”

Every week the amount of carbohydrates must be reduced by 10-20% until complete carbohydrate fasting. The return to normal nutrition should also be gradual.

Week one

The amount of carbohydrates consumed during the first seven days of drying is calculated in accordance with the girl’s weight. There are 2 grams of carbohydrates per 1 kg. To get accurate data, use an online calculator, and also keep a diary of your caloric intake.

In the first week, give preference to whole grain cereals. It is better to avoid oil, salt and all kinds of seasonings.

Protein foods can be boiled chicken breast, baked white fish, cottage cheese, squid fillet or chicken protein.

Diet percentage: 50% protein, 20% fat, 30% carbohydrates.

Sample menu:

1. Breakfast: 100 gr. oatmeal, 1 hard-boiled egg, tea.
2. Snack: 1 handful of dried fruits.
3. Lunch: 100 gr. buckwheat porridge, 2 egg whites.
4. Snack (after workout): 40 gr. nuts, 2 bananas.
5. Dinner: 100 gr. boiled shrimp, salad with vegetables and herbs.
6. Snack: 100-150 gr. cottage cheese, 50 gr. blueberries

Remember to drink plenty of fluids. A complete water balance will help remove toxins from the body and saturate the cells with moisture.

Week two

Starting from the second week, the amount of carbohydrates should not exceed 1 gram per kilogram of weight. The amount of protein consumed should be increased to 80%.

At the same time, physical activity also increases. The refrigerator must contain meat and dairy products, fish, fresh vegetables and greens.

Indicative menu:

1. Breakfast: omelet (4 eggs, 125 ml milk).
2. Snack: tofu cheese, 2 slices of whole grain bread, tea.
3. Lunch: 150 gr. turkeys, baked vegetables.
4. Snack: 100 gr. chicken fillet, 2 slices of whole grain bread.
5. Dinner: vegetable salad, 150 gr. red fish.
6. Snack: 3 egg whites.

If you wish, you can increase the amount of protein in your diet with a protein shake. It is recommended to drink it before training.

Week three

The most strict week during drying for girls. The amount of carbohydrates is reduced to 0.5 grams per kg of weight.

90% of the diet will consist of skim milk and dairy products, chicken protein and boiled chicken breast, bran. Reduce the amount of water to 1.5 liters per day.

Menu example:

1. Breakfast: 150 gr. pancakes stuffed with salmon or trout fillet.
2. Snack: 3 egg whites, 2 bananas.
3. Lunch: 50 gr. durum pasta, 150 gr. beef, fresh vegetables.
4. Snack (post-workout): protein shake, 1 apple, 1 banana.
5. Dinner: 100 gr. stewed squid; pumpkin.
6. Snack: 100-150 gr. cottage cheese or kefir, 50 gr. blueberries

Week four

During this period, you should stick to the diet of the second week.

The menu can be modified:

1. Breakfast: 100 gr. oatmeal, 500 ml milk, candied fruits.
2. Snack: 3 chicken proteins, 50 gr. canned peas, 50 gr. canned corn.
3. Lunch: 150 gr. turkey fillet, vegetable salad.
4. Snack: 300 gr. yogurt.
5. Dinner: 150 gr. chicken fillet, stewed vegetables.
6. Afternoon snack: 100 gr. cottage cheese.

Week five

Last week of drying.

You can repeat the menu of the first week or use the suggested one:

1. Breakfast: 3 egg whites, 1 whole egg, 2 slices whole grain bread, ½ avocado.
2. Snack: 100 gr. cottage cheese, 1 orange, 1 banana.
3. Lunch: 150 gr. baked potatoes, 100 gr. red fish, Brussels sprouts.
4. Snack: protein shake, 1 handful of dried fruit.
5. Dinner: 150 gr. boiled squid, vegetable salad.
6. Snack: 400 ml kefir, 40 g. bran

Drying the body - effective method reset overweight and restore muscle tone. Dizziness and nausea are considered normal.

The reason is a sharp decrease in blood sugar. However, gradually everything will return to normal and the body will work in a natural mode at full strength.

Drying the body at home: rules

Drying for girls is considered one of the most difficult ways to achieve a luxurious figure. Not everyone can do a strict diet and grueling workouts.

In this case, it is not so much the physical, but the moral component that is important.

When starting drying at home, you must have self-control and willpower. Eating sweets and cakes after training, skipping classes or meals is not allowed.

It is also necessary to ensure adequate sleep (at least 8 hours), drinking regime and rest.

The optimal drying period is 5 weeks. The first two weeks are incoming, and the last two are off.

The third week turns out to be the most difficult. Training should be carried out regularly, increasing the load towards the middle of drying and decreasing towards the end.

You should also remember some diet rules:

1. The diet must include polyunsaturated fats. They are found in red fish, nuts, flaxseed oil and avocados.
   This is necessary for women's health, beauty of hair and skin.
2. Avoid pork, lamb, beef and fatty parts of chicken.
3. Butter and sour cream remain prohibited.
4. Cakes, sugar and baked goods are excluded from the menu.
5. Consume only low GI fruits.
6. Starchy vegetables are acceptable in moderation: beets, pumpkin, corn, potatoes.
7. Eat more fiber, which is found in tomatoes, cucumbers, peppers, as well as celery, asparagus, broccoli, green peas and herbs.

If your muscle mass is not normal, you need to gain it. To do this, consult a trainer or nutritionist.

Otherwise, drying your body can have a negative impact on your health.

You can learn about the nutritional features of drying the body for girls from the video.

Training while cutting: a set of exercises

Drying for a girl is characterized by a sharp weight loss.

Physical activity during this period will help eliminate problem areas, avoid cellulite.

Workouts must be immediately divided into two types: cardio and strength. Any alternative would be active view sports or a universal set of exercises. The latter is suitable for those who dry it themselves at home.

As physical activity can be used:

Each exercise is done in several approaches with breaks of 2-3 minutes. While resting, you can take a few sips of water to avoid dehydration.

A contrast shower, massage or fat-burning wraps have an enhancing effect after training. The result promises to be long and lasting.

Contraindications for drying

Failure to comply with the diet or violation of the training regime while drying the body are the main enemies of your health.

Without receiving the proper amount of vitamins and microelements, the body can malfunction. This manifests itself in deterioration of the condition of hair, skin, nails, as well as the functioning of organs in general.

When starting drying, it is important for girls to take into account the following contraindications:

• lack of muscle mass;
• breast-feeding;
• diabetes;
• pregnancy;
• gastrointestinal diseases;
• liver diseases;
• kidney diseases.

If you have one of the above contraindications, then drying is not recommended. For detailed advice, contact a nutritionist or trainer, and also undergo an examination at a medical institution.

Nutrition after drying: a healthy diet

Do not rush to return to your normal lifestyle after drying. To save the result to long years, continue using the first week's diet.

The best option would be to eat meals in small portions. It is better not to consume prohibited foods, or limit them to once a week.

For example, after a workout you can eat a piece of dark chocolate or start your morning with fried eggs and vegetables.

After drying, the body perceives all foods differently, so all changes should be smooth. Gradually increase the amount of carbohydrates to normal.

In accordance with the change in diet, change the intensity and number of workouts.

1. The first thing girls should pay attention to is a clear understanding of the desired result. It should be remembered that for the normal functioning of hormonal balance, the percentage of subcutaneous fatty tissue should not fall below 11-13%. For comparison, sporty girls With prominent muscles this percentage is already 14-20%. A level above 32% is considered an indication of obesity.
2. The second important thing to keep an eye on is the rate of weight loss. It is very important not to go too far. A loss of 0.2 kg of adipose tissue per day is considered safe for health.
3. And the third important point- these are contraindications. Drying the body is strictly contraindicated for women during pregnancy, lactation and in the presence of diabetes, kidney disease, pancreas or gastrointestinal tract.

Principles of nutrition when drying the body

The disadvantages of drying the body for girls are more stringent restrictions regarding nutrition compared to usual. This undoubtedly affects the woman’s emotional state, and sometimes also her physical well-being. Irritability appears, and there is often an unreasonable bad mood. Please note that when drying the body, the menu for girls should include a smaller amount of carbohydrates than for men.

BJU ratio

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

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

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

• For mesomorph it is recommended: B - 40%, F - 40%, U - 20%
• Recommended for ectomorph: B - 30-40%, F - 35-40%, U - 20-35%
• For endomorph: B - 20-50%, F - 15-30%, U - 10-20%

Exit from drying

Another important point that we would like to draw your attention to before moving on to specific menu recommendations is the exit from drying. Planning it is no less important than carefully developing a nutrition program. The body has been deprived of a number of substances for a long time, therefore, as soon as you return to a more loyal diet, it will not miss the opportunity not only to replenish reserves, but also to accumulate them for the future, increasing subcutaneous fat over and above.

Grocery list

Although a drying diet should include proteins, fats, and carbohydrates, it is still worth remembering that a drying diet for girls should still largely consist of proteins. Carbohydrates are welcome only slow and in limited quantities.

Below are recommended products for drying your body, especially if you spend a lot of time at home. Thanks to them, the fat burning process will be as efficient as possible. For convenience, all products are divided into groups.

Foods you can eat safely

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

Limited consumption products

1. Boiled or baked potatoes in their skins.
2. Pasta made from durum wheat.
3. Cereals.
4. Nuts.
5. Fruits.
6. Berries.
7. Low-fat cheese.
8. Egg yolk.
9. Legumes.
10. Whole wheat bread.

1. White bread.
2. Flour products.
3. Sweets.
4. Pasta made from soft wheat varieties.
5. Mayonnaise.
6. Canned food.
7. Smoked meats.
8. Sausages.
9. Processed cheese.

Monthly meal plan

The program is designed for average weight about 80 kg. If you weigh more, then simply increase your diet at the rate of 10% for every 10 kg of body weight. In case of lower weight, reduce the amount of kcal according to the same principle.

white baked fish – 150 g

boiled brown rice - 100 g

vegetables - 100 g

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

1 grapefruit

8 boiled eggs without yolks

baked fish – 150 g

vegetable salad with olive oil

fruit salad 4 day green tea without sugar

1 orange

omelette of 3 whites and one yolk

one apple

one percent cottage cheese - 100%

boiled turkey meat - 150 g

2 raw or soft-boiled eggs

brown rice - 100 g

fish – 150 g1% cottage cheese – 100 g2 walnuts

20 g pumpkin seeds

5-6 day 100 g with milk

glass of freshly squeezed juice

boiled chicken breast - 100 g

buckwheat porridge without oil - 100 g

200 g low-fat cottage cheesebaked poultry - 100 g

vegetable salad dressed with lemon juice

boiled veal - 100 g20 g pumpkin seeds 7-30 day Repeat from day one to day sixRepeat from day one to day sixRepeat from day one to day sixRepeat from day one to day sixRepeat from day one to day six

You can download and, if necessary, print the plan at.

Menu for a week when drying

This weekly menu for drying the body for girls, scheduled by day, is designed for an athlete weighing 50-65 kg. If you weigh more, then increase your total diet by about 5-7% for every ten kg of weight. The duration of the diet is approximately 4-8 weeks. If necessary, it can be increased to 12 weeks. This is an approximate diagram and products are subject to change. For example, chicken breast can be replaced with veal, and tomatoes with sweet peppers.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1st appointment	50 g oatmeal	glass of skim milk 50 g oatmeal	2 slices whole grain bread	2 glasses of milk 100 g corn flakes	4 squirrels 2 slices whole grain bread	2 slices of bread with peanut butter	2 glasses of milk 50 g oatmeal
2nd appointment	3 squirrels 50 g green peas	150 g turkey meat	3 squirrels	handful of nuts	100 g low-fat cottage cheese	150 g seafood salad 1 orange	100 g chicken breast piece of whole grain bread
3rd appointment	50 g boiled buckwheat 150 g chicken fillet	2 slices whole grain bread a cup of coffee	150 g chicken breast vegetable salad 50 g brown rice	150 g veal vegetable salad 50 g durum flour spaghetti	150 g baked potatoes 100 g broccoli	50 g buckwheat porridge 100 g veal stewed carrots	100 g baked potatoes 100 g red fish
4th appointment	casein protein dried fruits	no training	casein protein	no training	casein protein dried fruits	no training	no training
5th appointment	150 g red fish Vegetable Salad	vegetable salad 100 g shrimp	150 g chicken fillet with stewed vegetables	300 ml yogurt piece of baked pumpkin 100 g stewed seafood	150 g boiled turkey vegetable salad	handful of nuts handful of dried fruits	300 g yogurt
6th appointment	100 g low-fat cottage cheese	3 squirrels	100 g low-fat cottage cheese handful of blueberries	100 g low-fat cottage cheese handful of raspberries	2 cups low-fat kefir 2 tablespoons bran	2 cups low-fat milk handful of blueberries	vegetable salad 100 shrimp

You can download the menu for the week.

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

Is it possible to “dry out” in a week?

Excessively fast drying is far from the most useful and healthy way to bring your body into condition. the required form. So quick loss weight will cause stress in the body and provoke it to “accumulate” reserves. So the effect will be obvious, but short-lived. However, in cases where it is necessary to urgently obtain results, a special buckwheat diet for drying the body for girls.

Its essence is extremely laconic. For five days you can only eat buckwheat porridge, boiled in water without oil or salt. You can't eat anything else. The main advantage of this method is that despite there being no limit on the amount of buckwheat, you can’t eat a lot of it even if you want to. And, given its properties, you will not have any problems with the stomach or gastrointestinal tract during this period.

Popular questions about drying

There are many myths, unreliable and downright dangerous information around drying and its methods. In this block we tried to refute the most common of them.

Questions	Answers
Why do you need body drying for girls?	As a rule, women who are professionally involved in fitness, bodybuilding and other sports in which it is important to demonstrate the beauty of their muscles resort to drying. They do this on the eve of the competition to further emphasize the relief of the body. But also, recently, drying has begun to be used instead of a regular diet. simple girls who want to get rid of excess fat deposits. Experts strongly advise against doing this, so as not to harm the body.
Can I combine several meals into one if I missed one?	No. Calorie content should average 200-300 kcal, but in any case not more than 500 kcal. Because the body cannot absorb more at a time. Therefore, everything above this threshold will be “converted” into fat deposits.
In order for drying to be as effective as possible, you need to completely eliminate carbohydrates. Is it true?	This erroneous opinion. In the absence of carbohydrates, metabolic processes will slow down, moreover, destruction may begin muscle tissue. In addition, this is fraught with the development of ketoacidosis.
Is drying harmful to health?	Correct, gradual drying is absolutely harmless for a healthy person. It is contraindicated only for people with disorders of the pancreas, liver and gastrointestinal tract.
What is the best drying method for a girl?	The best is a comprehensive approach that includes training, sports nutrition and a special diet.
How many kilograms can a girl lose in a week of drying?	This depends on the initial amount of fat fiber, the intensity of training and diet. Usually it is from 0.5 to 1.5 kg. If the weight comes off faster, then this is a signal to increase the amount of carbohydrates in the diet. Because this kind of weight loss is not healthy.
Is it possible to dry it in 5 days?	It is possible, but such an effect will be short-term, moreover, it can be harmful to health.
How long can you stay dry without harming your health?	Due to the peculiarities of metabolism, the period of healthy drying for girls is up to 12 weeks, while 8 weeks is enough for men. In the following months after drying, you need to constantly consolidate and maintain the result obtained, otherwise muscle mass can quickly be replaced by a fat layer.

Do not forget that the success of drying depends 90% on properly selected nutrition. And healthy drying cannot be quick. This is a labor-intensive and lengthy process. But in the end, you can safely show off not only your perfectly dried and sculpted body, but also your willpower.