When we hear the word "drying" today, in 90% of cases, it does not mean the name of a bakery product. This is the name of the period relevant for athletes (bodybuilders, athletes, fitness models) to burn fat and reduce the amount of water consumed in order to prepare for competitions. A diet for drying the body is a diet for professionals, but in everyday life, people can use the basic principles of this food, which will get rid of annoying fat accumulations.
The duration of the diet is about two months.
To men
Let's see what needs to be included in the menu for men. A diet for drying the body “draws” the muscles that grew during the training. They usually form excess weight - water, fat. The only way to remove them correctly, without harm to health, is to create a calorie deficit in the body , then your own reserves of subcutaneous fat will begin to be consumed. It is impossible to completely reduce its intake — in general, practically stop eating. Spending calories more intensively and exercising to exhaustion is also not an option. A balanced increase in consumption and a decrease in nutrient intake is the most effective method.
When drawing up a diet menu for drying the body for men, you should pay attention to the following tips and recommendations:
- Avoid metabolic disorders. Hard diets are a trap. Strong food restriction and starvation leads to the accumulation of fat in reserve, while the body "eats" the muscles that you built up. The result is a bony, loose, puffy figure, “skin and bones,” and fat does not go anywhere. Poor fashion models, always hungry, usually have an average of 40% fat with a weight of only 50 kg. For a non-starving organism, this is a very difficult stage of obesity.
- Minimize carbohydrates, simple sugars. But do not rule them out, because carbohydrates are fuel for the brain. Eat dried fruits, honey and other products containing fructose and potassium, replace fatty sweets with marmalade, jelly, marshmallows.
- Flour must be limited, these are very heavy products.
- Eat often after 3 hours five times a day. The body does not have time to get hungry and does not turn on the emergency accumulation mode "in reserve".
- Your last meal should be about 2 hours before bedtime.
- Take vitamins.
How many carbohydrates, proteins and fats and calories can
For example, take a man weighing 85 kg.
Proteins - 2 g per 1 kilogram of body weight: 85 x 2 = 170 g.
Carbohydrates - on drying, minimize - 2 grams (85 x 2 = 170 grams)
Fats - 0.5 g per 1 kg of body weight: 85 x 0.5 = 42.5 g of fat per day
The number of calories based on the amount of proteins, carbohydrates, fats: proteins - 4 kcal per 1 gram, carbohydrates - 4 kcal per 1 g, fats - 9 kcal / g.
So, the permissible number of kilocalories per day with a diet on drying the body: 170 * 4 + 170 * 4 + 42.5 * 9 = 1743 kcal.
The basic diet is 3 + 1
With all that said, we offer an optimal diet for three days for drawing muscles. Sugar is excluded, meals are taken after 3 hours.
First day.
- A cup of coffee with milk (optional), two boiled eggs, oatmeal.
- Two bananas.
- Chicken broth on the breast and a slice of breast - 250 grams, toast, tea.
- Low-fat cottage cheese - 300 grams.
- Boiled or baked fish, vegetables (without oil).
- A glass of kefir.
Second day.
- Cheese 4% - 200 grams, buckwheat porridge, coffee with milk.
- One green apple.
- Pasta with tomatoes, 220-250 grams of boiled lean beef, dried bread, tea with honey.
- Cottage cheese - 250-300 g.
- Low-fat fish 200 grams, vegetable salad (season with lemon juice).
The third day.
- Eat an omelet of 2 eggs without butter, millet porridge, coffee with milk.
- Cottage cheese with honey - 150 grams.
- Broth with 250 beef or veal, vegetable salad, a piece of stale bread, a cup of tea.
- 200 g of chicken breast and vegetables - all boiled.
On the fourth day you can eat anything except fatty and rich. Then again three days of drying and - to rest - the fourth day. So 6 weeks.
In the period of a diet on drying the body, training is secondary - for both women and men.
Women
According to nutritionists, the lowest calorie threshold for daily consumption is 1200 kcal, otherwise you risk disrupting the metabolic process in your body.
Let's try to make a menu for women. On a diet for drying the body, observe the following rules:
- must have breakfast;
- drink about 2.5 liters per day;
- before training, there are only protein-containing foods - egg whites, boiled meat, kefir, cottage cheese;
- if you attended a training session, don’t eat for 1 hour, and then you can eat something protein;
- exclude white sugar and pastries, carbonated sugary drinks, alcohol, pickles and smoked meats;
- from fruits, leave lemons and grapefruits, sour green apples and kiwi.
What to include in the diet
Be sure to leave cereals - barley, oatmeal and buckwheat should be present in the diet. In addition, during the drying period will be useful:
- oat bran;
- pasta made from rye or whole grain flour;
- peppers, tomatoes, cabbage, cucumbers, beans, parsley, cilantro, dill, onions;
- nuts
- unsweetened tea.
- cocoa, dried fruits and honey - with restrictions.
Proteins, fats and carbohydrates on the menu for women
On a diet for drying the body, the following nutrient standards are recommended. Proteins: 1-2 grams per kilogram of body weight, fats: 0.7-1 grams per 1 kg of body weight. Carbohydrates are a dynamic quantity, their share should be about 40-45% of the total.
There must be slow carbohydrates, they are absorbed for a long time, nourish the body and well satisfy hunger.
Fruits must be consumed, but only in the morning and in a small portion. Potatoes, cereals and cereal bread can be eaten in limited quantities, a maximum of twice a day.
Approximate diet "week"
Diversify this menu, your regimen and physical activity. This diet can also be used throughout the drying period.
Monday:
- breakfast: porridge or oatmeal or buckwheat, hard-boiled eggs (2 pieces), coffee or green tea (can be black, without sugar);
- for lunch we eat meat or fish, for a side dish - rice or buckwheat. Then you can eat low-fat yogurt or acidophilus;
- for afternoon tea you can have a snack with nuts (3-5 pieces);
- dine with fruit salad and a glass of two percent kefir.
Tuesday:
- let morning food consist of omelet and grapefruit, also drink tea, you can ginger;
- for lunch, eat fish soup, also eat fish from the soup, add boiled rice and a leaf of green salad;
- a handful of dried fruits or kefir - for a snack;
- eat meat with salad for dinner. Season it with a spoon of olive oil, but by no means mayonnaise.
Wednesday:
- in the morning you can eat porridge, or pour oat bran with kefir, add tea or coffee (with milk - if you wish);
- at about 13:00 - for lunch - prepare yourself a chicken breast and rice or millet or buckwheat, green salad;
- about five hours you can eat bread with a spoonful of honey. A body-drying diet for women does not completely exclude sweet foods. You can enjoy half the marshmallows or marmalade, otherwise you will be tormented by headaches, and your irritability will just go through the roof;
- no later than 20:00 eat cottage cheese and yogurt (low-fat).
Thursday:
- if you are tired of porridge, for breakfast you can eat boiled vegetables or baked, or a salad and two egg whites, drink a cup of tea with a little milk - if desired;
- for lunch, eat boiled meat (veal, turkey) and vegetable soup; if you really want to, you can add potatoes to it;
- at five in the evening, when you are hungry, take some cottage cheese and kefir;
- for dinner, bake carp or cod, prepare a salad of vegetables (preferably fresh and seasonal).
Friday:
- porridge for breakfast is a classic diet for drying the body, the menu for the week can include barley or barley, do not neglect rice, add dried fruits to it, show your imagination, you can enjoy millet porridge with pumpkin;
- in the evening, put out the beans with garlic (you can without them if you are afraid of the smell), boiled fish or baked fish will be an excellent protein supplement;
- have a snack with whole grain bread, or take a little boiled buckwheat (you can have whole grain toast);
- dinner: fruit salad, yogurt.
Saturday:
- boiled eggs (1-2) and porridge with tea or coffee;
- for lunch, you can eat stew from vegetables and mushrooms, without oil, green salad, chicken breast;
- for lunch we eat fruit and cottage cheese (150 g);
- arrange yourself a fish dinner in the evening - eat seaweed salad and grilled or steamed fish.
Sunday:
- eat fruit, tea and an omelet from 2 proteins in the morning, drink a cup of coffee;
- traditionally meat and salad for lunch;
- in the afternoon have a bite of apple or kiwi;
- for dinner, eat a large portion of vegetable salad;
- before going to bed, drink a glass of kefir.
World cuisines
And how do you like this idea for a diet for a week? Drying the body should not be boring! Every day you can arrange days for yourself from dishes of cuisines of the whole world, show your imagination! May Monday be Russian, Tuesday Japanese, Wednesday Thai and so on. The drying ration should be varied. You need to be distracted from the amount of food, compensating for its quality and variety.
Dry training
Do not focus too much on training when drying the body. The diet menu for every day is still quite modest in terms of calories, and if you leave the usual training regimen, you risk losing your strength.
Alternate them as follows:
- Monday - power;
- on Tuesday - relax or give an aerobic load;
- environment - power;
- Thursday - rest;
- Friday - power;
- on Saturday - aerobic;
- Finally, on Sunday you can relax.
Aerobic exercise is jogging, running and walking at a fast pace, cycling, jumping rope. Simulators are also suitable. Enroll in the pool, skate and roller skate.
Do not forget to download the press. Every day, two exercises - nothing bad will happen to you, and the muscles will not come out of tone and the skin will not sag. For example, the exercise "bar" for one and a half minutes is perfect.
Food and exercise
If all the rules are followed, the fat will begin to “melt”, and the muscles will not go anywhere due to the enjoyable workouts and a balanced diet. Drying the body at home, however, involves not only a proper diet and regular exercise. Do massages and body wraps, masks and spa treatments, walk, move. Do not forget about stretching, so as not to lose flexibility and good posture. And, of course, enjoy the little pleasures of life - going to the cinema with your family, playing with children, a romantic date with your husband, beautiful flowers, your favorite perfume fragrance ...