Beauty lies in a healthy and strong body, and drying is a great opportunity to get rid of fat deposits and bring your body to tone. This method has long been used by professional athletes and bodybuilders.
After a diet extra calories are lost, and the muscle mass becomes bumpy.
The result is based on carbohydrate starvation. Carbohydrates are for man the main source of energy.
At the same time, their excess leads to the accumulation of fat in the body.
Beginners often misinterpret received information about drying and allow a number of the following errors:
- Refusal of water. Drying is an active loss of fat, not excessive fluid.
Water should be an integral part of the daily diet in an amount not less than 1,5-2 liters. Otherwise, weight loss threatens dehydration.
In this case, they should be replaced by slow carbohydrates – porridge, fruit and vegetables.
Refusal of food is rather a path to ulcers, rather than to a tight figure. Drying is accompanied by a fractional five meals a day and an increase in protein foods in the diet.
Drying the body for girls is a unique combination of diet and exercise. Strictly following all the recommendations and tips, you will get a beautiful ass, slender legs, a relief press and tightened hands.
Principles and features of the diet during drying
The basic principles of nutrition are reduced to a decrease in caloric content and acceleration of metabolism. Only in this way the body can use stored fat reserves.
You can eat only the right foods.
Girls during drying will have to give up sweets and flour, dairy and animal fats. An alternative to them are honey, cereals and fish. As snacks fit nuts, dried fruits.
It is recommended to use carbohydrates for the first half of the day, and proteins for the second half. Also, you need to limit yourself to eating two hours before and after your workout. Read more about the nutrition program and menu.
The drying time is not more than five weeks. To the girl's body is accustomed to a new diet, the diet should be divided into "seven days".
With each week, the amount of carbohydrates should be reduced by 10-20% to total carbohydrate starvation. Return to normal nutrition should also be gradually.
The amount of carbohydrates consumed in the first seven days of drying is calculated according to the weight of the girl. At 1 kg, there are 2 grams of carbohydrates. To obtain accurate data, use the online calculator, and also create a diary of the caloric content of the diet.
In the first week, give preference to whole-grain porridge. It is better to refuse oil, salt and various spices.
Protein food can be boiled chicken breast, baked white fish, cottage cheese, squid fillet or chicken protein.
Percentage of diet: 50% protein, 20% fat, 30% carbohydrates.
- Breakfast: 100 gr. oatmeal porridge, 1 hard boiled egg, tea.
- Snack: 1 a handful of dried fruits.
- Lunch: 100 gr. buckwheat porridge, 2 egg whites.
- Snack (after workout): 40 gr. nuts, 2 banana.
- Dinner: 100 gr. boiled shrimp, salad with vegetables and herbs.
- Snack: 100-150 gr. cottage cheese, 50 gr. blueberries.
Do not forget to take a lot of fluids. A full-fledged water balance will help to remove toxins from the body and saturate the cells with moisture.
Starting from the second week, the amount of carbohydrates should not exceed 1 grams per kilogram of weight. The amount of protein consumed should be increased to 80%.
Along with this, physical activity increases. In the refrigerator must be present meat and dairy products, fish, fresh vegetables and greens.
Sweet fruits, salt is recommended to be excluded.
- Breakfast: omelet (4 eggs, 125 ml milk).
- Snack: Tofu cheese, 2 slice of whole wheat bread, tea.
- Lunch: 150 gr. turkey, baked vegetables.
- Snack: 100 gr. chicken fillet, 2 piece of whole grain bread.
- Dinner: vegetable salad, 150 gr. red fish.
- Snack: 3 egg white.
If desired, increase the amount of protein in the diet can be due to a protein cocktail. It is recommended to drink it before exercise.
The most stringent week during drying for girls. The amount of carbohydrates is reduced to 0,5 grams per kg of weight.
At 90%, the diet will consist of skim milk and dairy products, chicken protein and boiled chicken breast, bran. The amount of water is reduced to 1,5 liters per day.
- Breakfast: 150 gr. Pancakes stuffed with salmon fillets or trout.
- Snack: 3 egg white, 2 banana.
- Lunch: 50 gr. macaroni of solid cultivars, 150 gr. beef, fresh vegetables.
- Snack (after training): protein cocktail, 1 apple, 1 banana.
- Dinner: 100 gr. stewed squid; pumpkin.
- Snack: 100-150 gr. cottage cheese or yogurt, 50 gr. blueberries.
To maintain the body is recommended to drink multivitamins. If the physical condition and uncharacteristic odor of acetone from the mouth deteriorate, drink a quarter of a glass of fruit juice.
During this period it is necessary to adhere to the diet of the second week.
- Breakfast: 100 gr. oat flakes, 500 ml of milk, candied fruits.
- Snack: 3 chicken protein, 50 gr. canned peas, 50 gr. canned corn.
- Lunch: 150 gr. turkey fillet, vegetable salad.
- Snack: 300 gr. yoghurt.
- Dinner: 150 gr. chicken fillet, steamed vegetables.
- Afternoon snack: 100 gr. cottage cheese.
Last week of drying.
You can repeat the menu of the first week or use the following:
- Breakfast: 3 egg whites, 1 whole egg, 2 slice of whole wheat bread, ½ avocado.
- Snack: 100 gr. cottage cheese, 1 orange, 1 banana.
- Lunch: 150 gr. baked potatoes, 100 gr. red fish, Brussels sprouts.
- Snack: protein cocktail, 1 handful of dried fruits.
- Dinner: 150 gr. boiled squid, vegetable salad.
- Snack: 400 ml kefir, 40 gr. bran.
Drying the body is an effective way to lose excess pounds and regain muscle tone. Dizziness and nausea are considered normal.
The reason is a sharp drop in blood sugar. However, gradually everything is normalized and the body will work in natural mode at full strength.
On the menu of the chemical diet, find out on our website.
Strong plot Vanga to lose weight in the article. Apply or not – the choice is yours.
A table of products showing the protein content is here.
Drying for girls is considered one of the most difficult ways to achieve a luxurious figure. Strict diet and grueling training by force is far from everyone.
At the same time, it is not so much the physical as the moral component that is important.
When starting to dry at home, you must have self-control and willpower. Do not eat sweets and cakes after training, skipping classes or eating.
It is also necessary to monitor the full sleep (at least 8 hours), drinking regimen and rest.
The optimum drying time is 5 weeks. The first two weeks are the entrance, and the last two are the days off.
The third week is the most difficult. Training should be carried out regularly, increasing the load to the middle of drying and reducing by the end.
Also, remember some diet rules:
- The diet must include polyunsaturated fats. They are found in red fish, nuts, linseed oil and avocado.
It is necessary for women's health, beauty of hair and skin.
If your muscle mass is not normal, you need to get it. For this, consult a trainer or a nutritionist.
Otherwise, drying the body can adversely affect your health.
On the peculiarities of nutrition on drying the body for girls can be learned from the video.
Exercise during drying: a set of exercises
Physical stress during this period will help to eliminate problem areas, avoid cellulite.
Training should be immediately divided into two types: cardio and power. An alternative is any active sport or a universal set of exercises. The latter is suitable for those who conduct drying themselves at home.
As physical activities you can use:
Each exercise is done in several approaches with interruptions in 2-3 minutes. During the rest you can take a few sips of water to avoid dehydration.
The intensifying effect after training has a contrast shower, massage or fat-burning wraps. The result promises to be long and persistent.
Failure to comply with the diet or violation of the training regime during body drying is the main enemy of your health.
Not getting the proper amount of vitamins and trace elements, the body can fail. This is manifested in the deterioration of the condition of the hair, skin, nails, and also the work of the organs as a whole.
When starting to dry, it is important for girls to consider the following contraindications:
- lack of muscle mass;
- gastrointestinal diseases;
- liver disease;
- kidney disease.
If you have one of the above contraindications, then drying is not recommended. For detailed advice, contact your dietitian or trainer, and take a medical examination.
Nutrition after drying: a healthy diet
Do not rush to return to the habitual way of life after drying. To keep the result obtained for many years, continue to use the ration of the first week.
Optimal power in fractional mode in small portions. Prohibited products are better not to use, or to limit them to 1 times a week.
For example, after training, you can eat a piece of dark chocolate or start the morning with fried eggs and vegetables.
After drying, the body perceives all products differently, so all changes should be smooth. The amount of carbohydrates gradually increase to normal.
In accordance with the change in diet, change the intensity and amount of training.
The results of drying can be seen in the video.
To sit on the drying you need to have at least a couple of kilograms of muscle, otherwise you will get a figure of bone and skin with fat. First of all, before such a drying, you need half a year to work in the hall, and then it is dried, what will you dry? If the body has no muscles, one fat and bone, you know what you are like. The diet is a little not true, as girls are more likely to set fat than men, so you need to increase the protein to 2g by 1 kg of weight, carbohydrates trimmed smoothly. Carbohydrates cut back so, first week 200, second 150, 3 week 100, and 4,5,6 week 50 grams. Fats are best taken from omega 3, or flaxseed oil, it contains useful fats. And the dryer sits only in cases when there is something to dry, namely when you do not have more than 15kg excess fat.
A good drug, most importantly – do not overdo it with a dosage, which seems to have been a couple of times.
Hey. I even did not know that there are such drugs for slimming, and it's very good to make them in syrups, pills, tablets.
And women also 3-4 times a week doing exercises?
Exercise for stretching is only for those who are professionally engaged in their body for example bodybuilders.