Body drying for girls allows you to give your muscles more definition, based on two fundamental factors - well-structured training and diet. The aerobics and athletics program must be planned down to every detail and carried out one hundred percent correctly.

The drying period requires not only proper training, but also a thorough accounting of all calories consumed. If the body lacks nutrients, the process of gaining definition is significantly slowed down. This can have negative consequences both for the figure and for the whole body.

Many people mistakenly believe that both women and men dry themselves according to an absolutely identical pattern. The period of giving girls definition to their muscles is characterized by less aerobics and almost the same amount of athletic exercises, and nutrition in general should be completely different.

Reducing your daily calorie intake and taking fat burners certainly helps you gain the desired definition, but it leads to a reduction in muscle size. Nutrient deficiency forces the body to look for an additional source of nutrition, which becomes muscle tissue.

You can preserve both muscle mass and gain relief without any fat-burning drugs or a drastic reduction in your usual diet. It is enough to simply redistribute the amount of nutrients - the percentage of protein (protein), fats, carbohydrates in the diet.

It is important to understand that carbohydrates are divided into simple and complex. The former, which include confectionery and flour products, provoke obesity. Consuming complex carbohydrates (pasta, brown bread, cereals) in moderation has little effect on weight.

The amount of both simple and complex carbohydrates during drying is necessarily reduced. It should be smaller in volume than the proteins consumed during this period.

Women weighing from 50 to 55 kg should consume no less than 100 g of protein per day. If the weight exceeds the norm due to muscles, the dose of protein is much higher. A girl with 10 kg of muscle mass, that is, weighing 65 kg, needs at least 160 g. Two-thirds of this dosage should come from animal food and protein powder.

Fatty foods, if present in the diet in minimal quantities, do not cause any harm. This also applies to the drying period. The main thing is not to exceed the required norm, that is, consume fatty foods only in the volumes that the body needs. The maximum daily dosage of fat in the menu of a girl working out to give her muscles definition cannot exceed 10%. Most, that is, 60% should be exclusively proteins, and from 25 to 30% should be carbohydrates.

The daily calorie intake for women who are cutting is from 35 to 40 kcal per 1 kg of body weight. You need to eat five to six times a day with short breaks and extremely small portions, each of which should not contain more than 40 g of protein. Long intervals between meals, on the contrary, slow down the metabolic rate, which leads to obesity.

You can eat food immediately before going to bed, but in small portions and exclusively from high-quality and healthy food. The best option would be cottage cheese or a protein shake. They are easily digestible, satisfy hunger, contain important nutrients for the body and maintain the metabolic rate at a good level.

The carbohydrate component of the diet is reduced gradually. During the first week of drying, the amount of nutrient is reduced and maintained at 40%, and in the next 7 days it is reduced to 35%. And only from the third seven-day period they switch to 25-30%.

The return to normal nutrition should also be gradual. Otherwise, one cannot do without negative consequences both for the figure and for the function of the gastrointestinal tract.

Most modern girls want to have a slender silhouette, but not work out on exercise machines or do any exercises, preferring a less active way of losing weight - dieting. Drying cannot take place without training, which involves performing exercises that involve the maximum possible number of muscles.

The main condition for proper drying is maintaining muscle mass. Otherwise, if you don’t do this, that is, don’t train, the body will simply begin to feed on the existing muscles, as it will perceive it as an unnecessary energy burden. But, returning to the issue of nutrition, the transition from carbohydrate to protein foods should be without specific and strict restrictions.

The girls' menu for the drying period can be based on the following products:

• Basic - boiled protein, lean chicken breast, steamed, boiled or baked, boiled squid fillet, lean boiled white fish - foods that can be eaten without any time restrictions.
• Controlled carbohydrate sources - buckwheat and oatmeal, diabetic rye pasta, cabbage, herbs, cucumbers, other vegetable crops, except root vegetables, the amount of nutrients in which is calculated according to recipes and tabular data.
• Drink. You should drink only clean water and unsweetened ginger tea.

Sugar is completely excluded from the drying diet. It is not added not only to drinks, but also to food.

The following are completely excluded from the diet:

• dairy products due to the monosaccharide lactose, which is milk sugar;
• fast carbohydrates, which are sweets and flour products;
• fats, that is, no lard or fried meat.

The optimal maximum limit for fat loss is 200 g. Of course, you can lose much more, but this can lead to a sharp deterioration in well-being and disruption of the normal functioning of the body.

Girls of any build and weight should lose no more than 1.5 kg per week. If the process of losing weight occurs at a much higher speed, then the muscles lose quality and shape, as the body begins to drink muscle fibers.

You should never violate or neglect calculations when performing strength and aerobic training. Aerobics also puts a lot of stress on the body. It requires exactly the same amount of energy as strength training.

If the fat layer is small, then girls should generally minimize aerobic exercise. You should exercise according to the “pumping” principle, when muscles are pumped up through high-volume training with low intensity.

Modern sports supplements are highly effective and beneficial both for the body and for the relief. They contain vitamins and amino acids that stimulate the functioning of the kidneys, liver, and gastrointestinal tract. In order for them to bring maximum benefit, you need to know everything about how to take sports nutrition correctly.

Creatine

It is an effective product for achieving excellent results in bodybuilding. Women should take creatine and ribose during the drying period only when they want not only to gain definition, but also to lose the maximum amount of body fat. Taking the supplement is necessarily accompanied by an increase in aerobic exercise. This is due to the fact that ATP reserves expended during training are replenished with creatine, and not with your own muscle tissue.

Protein

Indicated for use during the “relief” cycle for all girls. It, unlike meat, eggs, fish, does not require a large amount of energy. Taking a protein shake and amino acids allows you to get protein, but without significant energy losses.

Girls with a weight exceeding the ideal by 8-10 kg, not because of fat deposits, but mainly due to muscles, should take amino acid complexes and protein instead of creatine. Both BCAA and protein powders have worked well. They will also be useful for girls with curvy figures.

Before starting and after completing a workout, it is recommended to take 5 g of BCAA. Protein shakes are drunk 60 minutes after exercise, and one and a half to two hours before training, they consume any sports product with a high content of natural protein and a small amount of carbohydrate. It is acceptable to take BCAA in the morning (also 5 g), and before bed you can drink casein protein or eat low-fat cottage cheese.

It should be remembered that excessive enthusiasm for both strength and aerobic exercise, as well as improper sports nutrition, will not bring the desired result. The effect will be one way or another, but much lower than what it would be with the right and competent approach.

The relief period for women requires serious aerobics and moderate athletics. There shouldn't be any exhaustion. Excessive involvement in aerobic exercise can lead to the fact that the body either begins to develop unevenly, or the weight drops sharply.

Such consequences occur due to the fact that there is a lot of fat in the female body and little muscle mass. Strength training, if you recover and eat properly, allows you to increase muscle size. Aerobics activates fat burning processes, but does not help muscles develop.

Doing a lot of strength training helps you burn fat without losing muscle. Aerobic exercise works completely differently. If they are high, muscle fibers suffer. Aerobics inhibits anabolism and begins to suppress the breakdown of fat cells, which causes obesity and a constant feeling of fatigue.

The correct drying workout routine for girls consists of exercises that involve the whole body and a very small amount of aerobics. The total number of sets for each exercise is 5-6, and repetitions when training the bottom - from 15 to 20, and the top - from 12 to 15 times.

Do two more repetitions with weights. The final set should always be rejected. The intervals between approaches are from 90 to 120 seconds. This training scheme is aimed at involving muscle fibers to the maximum and activating anabolic processes.

When the goal is to get rid of a large amount of fat, the training requires some modification. You need to give up rest between exercises and do circuit training. It consists in doing one approach for each exercise, and the total number of cycles per training is increased to 4-5. Aerobics should be postponed after circuit training. It is recommended to postpone this part of the training complex to the next day, and not do it on the same day as strength exercises.

Women who do not need to lose excessive weight can limit themselves to regular pumping workouts and aerobic exercise. The latter begin to be performed after strength exercises. Aerobics should be done only after taking a break of at least ten minutes.

Moderation of aerobic training does not mean that it should be too easy. If classes are conducted on an elliptical trainer, then the mode is set so that you can train for at least a quarter of an hour, but train for no more than 10 minutes. Do three such ten-minute approaches. This is quite enough.

A full set of drying exercises, including running on an exercise bike, elliptical or bicycle ergometer, needs to be done three times a week. You should not overload yourself on days free from training, exhausting yourself with long walks and fasting. This kind of regime is harmful. Neglecting proper recovery and rest is not beneficial, as is excessive involvement in anaerobic exercise.

Each girl can increase her weight by 15 kg, but by gaining exclusively muscle mass, while maintaining a feminine and beautiful silhouette. Women can achieve great results in increasing muscle mass only by using special medications. However, if you take into account and follow all the recommendations given, girls can achieve quite significant results in bodybuilding.

Who is contraindicated from drying?

Not all girls are recommended to dry at certain periods of their lives or if they have health problems. Contraindications are:

• pregnancy and lactation;
• diabetes;
• dysfunction of the pancreas and liver;
• diseases of the intestines and stomach;
• renal failure.

4 378095 3 years ago

As summer approaches, every girl begins to increasingly wonder: is it possible to get her body in order faster, and, preferably, without leaving home? The question is very relevant today, given that visiting fitness clubs and working out with a trainer entails certain financial costs. and also require a lot of time.

For those who are not ready to spend their savings on a personal instructor or are simply very busy, there is a good way out of the situation - body drying for girls at home. In this article we will tell you how to “dry out” at home correctly and without harm to your health.

The drying process involves reducing the percentage of body fat to obtain body contour. In order for the result to be positive, you should adhere to a whole range of measures, starting with a nutrition plan and ending with a training program and daily routine in general. A properly formulated diet accounts for 90% of the success of all cutting, so let's start with nutrition.

Calculation of daily calorie intake

In order for the drying process at home to go smoothly, first of all, the diet must be properly balanced and correctly formulated. The main criterion for choosing the optimal amount of calories is a person’s weight, age and physical activity during the day. If physical activity is a big problem, you can buy proteins, which will stimulate muscles at any age.

BM = (9.99 * weight (kg)) + (6.25 * height (cm)) - (4.92 * age (in years)) -161

Having calculated the approximate level of basal metabolism, the result should be multiplied by the coefficient of physical activity. At this stage, the main thing is to objectively assess the level of your physical activity and choose the right ratio:

The importance of the obtained value directly affects further results in drying the body. We subtract approximately 20% from the daily value. The resulting figure is the key to starting weight loss.

Determination of BJU ratio

The next step in drying the body for girls is drawing up a diet and determining the correct ratio of fats, proteins and carbohydrates. At this stage there are also specific features of determining these quantities. You should take into account a person’s natural predisposition and determine his body type. There are three types of human physique:

1. Mesomorph – characteristically narrow shoulders, tall stature, thin bones.
2. Ectomorph – naturally muscular build, low amount of subcutaneous fat.
3. Endomorph – full build, average height, tendency to be overweight.

The most common BJU regimen is considered to be 40-50% protein, 30-40% fat and 10-30% carbohydrates.

For a mesomorph, the optimal ratio will be: proteins and fats up to 40%, but carbohydrates should be reduced to 20-25%. At the drying stage, an ectomorph needs from 30 to 40% proteins, 20-25% carbohydrates, the rest comes from fats. Endomorphs should have 20 to 50% protein, 15-30% fat and 10-20% carbohydrates.
Having chosen the optimal ratio of BZHU, we begin to compile a menu and diet.

Squirrels

Protein-rich foods:

1. Meat: chicken fillet, lean beef, rabbit
2. Meat by-products: liver, tongue, heart
3. Fish: salmon, tuna, pink salmon, mackerel, hake, cod
4. Seafood: squid, shrimp
5. Eggs: chicken and quail
6. Low-fat cottage cheese
7. Vegetables: Brussels sprouts
8. Cereals: quinoa, soybeans, lentils

An important criterion in choosing a protein is its biological value and amino acid composition. The more complete the amino acid composition, the better.

Carbohydrates

When approaching the choice of the main source of carbohydrates, you should know that carbohydrates can be simple and complex.

Simple carbohydrates include products such as bakery and confectionery products, pastries, candies, carbonated drinks, and fruits. These products have a high glycemic index and contain large amounts of sugar. They should be discarded and almost completely excluded from the diet during drying.

Complex carbohydrates include foods with a low glycemic index. These are mainly cereals: buckwheat, oatmeal, barley, brown rice. Complex carbohydrates are the basis of a healthy and proper menu.

Fats

Most girls underestimate the importance of fats during cutting, and sometimes, mistakenly believing they are harmful, completely exclude them from their diet. True, some people are predisposed to obesity, for this it is possible to buy fat burners that will help solve this problem. Healthy fats are polyunsaturated fatty acids (Omega-3, Omega-6, Omega-9). It should be noted that the choice of fat source plays a huge role. The main sources of healthy fats are:

• fish oil (halibut, mackerel, salmon, sturgeon);
• oil (linseed and hemp oil);
• nuts (almonds, hazelnuts, walnuts and pine nuts);
• seeds (soybean, sunflower, flax and chia seeds);
• fruit (avacado).

Having understood the basics of the diet, we will create a menu for the week.
So, a small example. An endomorph girl with an average level of physical activity consumes 1267 calories, which is her daily norm to maintain her existing body weight, and begins to cut. Subtracting 20% ​​from the total calorie content, we get a value of 1013 Kk. We take the approximate ratio of BJU: proteins - 40%, fats - 40%, carbohydrates - 20% of the total calorie content. 1 gram of protein and carbohydrates contains 4 kilocalories, 1 gram of fat contains 9 kilocalories. That is, the daily intake of proteins will be 100 grams, fats – 45 grams, carbohydrates – 50 grams.

It should be noted that to increase your metabolic rate, you should eat frequently and “split” your meals, making snacks between main meals every two to three hours. Also, do not forget about drinking fluids. The minimum amount of water drunk should be at least 2 liters.

Drying menu for the week

One of the weekly menu options for girls during the drying period:

1 option	Breakfast	40 g oatmeal with water, two-egg omelette
	Snack	glass of low-fat kefir
	Dinner	low-fat chicken broth 150-200 g, 40 g rice, 150 g chicken fillet
	Afternoon snack	2-3 walnuts
	Dinner	vegetable salad, 150 g boiled fish
	Snack 2 hours before bedtime
Option 2	Breakfast	30 g diet bread, drinking low-fat yoghurt
	Snack	fruits (apple, grapefruit)
	Dinner	pea soup 150-200 g, 40 g buckwheat, 150 g boiled fish
	Afternoon snack	boiled corn or two-egg omelette
	Dinner	vegetable salad, 200 g seafood
	Snack 2 hours before bedtime	200 g low-fat cottage cheese, a tablespoon of flaxseed oil
Option 3	Breakfast	two-egg omelette, a slice of wholemeal bread with butter, vegetable salad
	Snack	fruits (peach, strawberry, orange)
	Dinner	low-fat soup 150-200 grams, 40 g buckwheat, 150 g chicken fillet, stewed vegetables in water
	Afternoon snack	glass of low-fat kefir
	Dinner	vegetable salad, 150 g boiled fish, a glass of skim milk
	Snack 2 hours before bedtime	200 g low-fat cottage cheese, a tablespoon of flaxseed oil
Option 4	Breakfast	two boiled eggs, diet bread
	Snack	nuts or seeds
	Dinner	low-fat soup 150-200 g, 45 g pea porridge, 150 g boiled beef, vegetable salad
	Afternoon snack	low-fat drinking yogurt
	Dinner	vegetable salad, 200 g chicken fillet
	Snack 2 hours before bedtime	200 g low-fat cottage cheese, a tablespoon of flaxseed oil
Option 5	Breakfast	40 g corn flakes, skim milk, grapefruit
	Snack	two egg omelette with vegetables
	Dinner	low-fat soup 150-200 g, 50 g pearl barley, 200 g boiled fish, baked vegetables
	Afternoon snack	low-fat kefir
	Dinner	vegetable salad, 200 g grilled salmon
	Snack 2 hours before bedtime	200 g low-fat cottage cheese, a tablespoon of flaxseed oil
Option 6	Breakfast	drinking low-fat yogurt, oatmeal, fruit
	Snack	100 g cottage cheese, nuts
	Dinner	low-fat soup 150-200 g, 50 g rice, 200 g boiled beef, vegetable salad
	Afternoon snack	two egg omelette
	Dinner	stewed vegetables, 150 g chicken fillet
	Snack 2 hours before bedtime
Option 7	Breakfast	100 g cottage cheese, fruit
	Snack	low-fat drinking yogurt, nuts
	Dinner	low-fat soup 150-200 g, 50 g lentils, 150 g chicken fillet, two-egg omelette
	Afternoon snack	a glass of kefir, vegetable salad
	Dinner	stewed vegetables, 200 g chicken fillet
	Snack 2 hours before bedtime	100 g low-fat cottage cheese, a tablespoon of flaxseed oil

You should eat one and a half to two hours before training. During exercise, you must drink enough fluid. Twenty minutes after finishing your workout, you should definitely plan your meal.

Workout while drying

High-quality body drying for girls at home, in addition to proper nutrition, also involves a certain training process, which is significantly different from the usual.

In this case, the fat burning process begins under certain conditions, one of which is an increased heart rate. To achieve this, you should increase the intensity of the training process and exercises. Thus, the number of repetitions in one approach will immediately increase to 15-20 times. Rest between trips is also reduced to a minimum. The optimal heart rate is 130-140 beats per minute.

Cardio exercise is one of the most effective methods of cutting and burning fat. Interval cardio involves performing exercise in the form of running, or using special exercise equipment, performing exercises at a certain time interval, for example, half an hour of cardio, then resting for 20-30 minutes, half an hour of cardio. It has been proven that this system of performing cardio exercises has the greatest effect on lipolysis and the breakdown of fat cells.

Drying training program

To perform basic exercises you will need a fitness mat, a jump rope, and a pair of dumbbells up to 2 kilograms.
You should train 3-4 times a week. Rest between training days is usually 1-2 days, depending on the recovery of the body and general well-being. Before starting classes, you should thoroughly warm up and warm up your muscles to prevent injury.

1 day

• Warm up 10-15 minutes
• Push-ups 4 sets of 12-15 times
• Squats 4 sets of 50 times
• Incline with dumbbells 4 sets of 15-20 times
• Bent-over leg lifts 4 sets of 20-25 reps
• Lying crunches 4 sets of 15-25 times
• Plank exercise 1 minute
• Jump rope 300 times

Day 2

• Warm up 10-15 minutes
• Squats with wide legs 4 sets of 40-50 times
• Lunges with dumbbells 4 sets of 15-20 reps
• Leg abduction while standing 4 sets of 30-40 reps
• Jumping up with clapping 4 sets of 20-30 times
• Lying lateral raises 4 sets of 15-20 reps
• Exercise "Plank"
• Interval Cardio

Day 3

• Warm up 10-15 minutes
• Lifting dumbbells for biceps while standing 4 sets of 12-15 times
• Lifting dumbbells while sitting up 4 sets of 12-15 times
• Dumbbell bench press 4 sets of 12-15 reps
• Swing dumbbells while standing from side to side 4 sets of 12-15 times
• Deadlift with dumbbells 4 sets of 12-15 reps
• Plank exercise 1 minute
• Jumping rope 300 times

To obtain the final result, you must strictly adhere to the regime. Sleep should last at least 7-8 hours. Stress and nervous experiences should be avoided. If you follow all the above recommendations, the result will not be long in coming.

Body drying is a nutrition program for reducing the volume of subcutaneous fat, which consists of gradually reducing the portion of carbohydrates in the menu while maintaining and increasing the protein component. During drying, food does not cease to be varied and healthy.

Features of a diet for drying the body

Drying the body is traditionally used by athletes to give the figure the desired contours, but the program is also suitable for regular weight loss. The diet contains a minimal amount of carbohydrates and foods with glucose, while protein dishes make up the majority of the diet.

As a result, up to 2 kg of subcutaneous fat is lost in the first week. When there is a lack of glucose, the body looks for other sources of energy. At the first stage, glycogen is broken down, then fats. To start the fat burning process, a smooth transition to a carbohydrate-free diet is important.

If you abruptly eliminate carbohydrates from the menu, the body does not break down ketone bodies, and the blood becomes oxidized. Ketoacidosis develops, the symptoms of which are vomiting, tachycardia, dehydration, and confusion. At the initial stage, the disease is eliminated by introducing carbohydrates into the diet. But with further development, intoxication occurs and a coma occurs.

Important! The menu for drying the body should be carefully thought out. Follow it strictly to avoid negative symptoms.

Nutrition program for drying the body

A properly composed drying menu should consist of 2/3 proteins and 1/3 carbohydrates, and their amount is constantly decreasing. Fats are represented by polyunsaturated fatty acids in the amount of 10% of the total diet.

The total caloric content of the diet per day does not exceed 2300 kcal, the minimum does not fall below 1500 kcal per day.

To speed up your metabolism, eat small meals 4 to 7 times a day. The drinking regime is 1.5-2 liters per day. Once a day you can dilute the water with lemon juice. It is recommended to drink a cup of kefir at night three times a week.

The amount of protein per 1 kg of weight in the drying menu is 2.5 g. Two-thirds of this volume comes from animal proteins (meat, eggs, fish) and one-third from plant proteins (nuts, legumes, mushrooms). Protein products are present in every meal or at least 4 times a day.

The volume of carbohydrate products is regulated depending on the athlete’s well-being. Only vegetables, fruits or grains are allowed. Sweets are represented by honey, dried fruits, natural marshmallows or marshmallows. When drying the body, these products are eaten in the first half of the day.

The volume of seafood and vegetable fats does not exceed 0.5-1 g per kg of body weight.

To enrich the diet, food additives are included in the drying menu to compensate for the lack of vitamins and amino acids.

Allowed and prohibited products when drying the body

In the photo there are food products for drying the body

The body drying menu includes natural and low-calorie products. With frequent consumption of food, nutrients are absorbed faster and metabolism accelerates.

The first week is considered preparatory. At this time, pasta in moderate quantities, cereals, and whole grain bread are allowed. Fast carbohydrates are excluded: sweets, cakes, pastries, chocolate. The total amount of carbohydrates per dose does not exceed 3 g per 1 kg of body weight.

The next period lasts 2 weeks. Any flour products are removed from the diet, only oatmeal, buckwheat and pearl barley remain from grains. During this period, the amount of carbohydrates is reduced to 2 g per 1 kg of body weight. Slow carbohydrates (porridge) are consumed in the morning.

3 weeks after starting the diet, the amount of carbohydrates is reduced to 1 g per 1 kg of body weight. The diet contains some vegetables, fish, eggs, lean meat, cottage cheese, and low-fat dairy products.

Let's look at what you can eat dry:

• eggs;
• fish;
• dairy products;
• legumes;
• lean meat;
• radishes, zucchini, cabbage;
• lemons, apples;
• mushrooms;
• vegetable oil.

Drinks allowed include water and herbal infusions.

• See also list

Menu for drying the body

The total duration of the diet is up to 1.5-3 months. In a week they lose about 0.5-0.7 kg in weight, taking into account muscle growth.

Important! Plan your diet for a period when holiday feasts are not provided. The menu excludes the consumption of fatty and high-calorie foods and alcohol.

Sample menu for drying the body for a month:

• 1 Week. The amount of carbohydrates is planned at the rate of 2-2.5 g per 1 kg of weight. Calculate each meal based on tables of glycemic indexes and calorie content of foods. The menu should include meat, fish, dairy products, cereals, and eggs. The requirements for the first week are fair: it is considered as a preparatory week.
• 2 week. The volume of carbohydrates is reduced to 1 g per 1 kg of body weight. The proportion of protein is 80%. Salt and sweet fruits are kept to a minimum.
• 3 week. The amount of carbohydrates is reduced by 0.5 g. Quail eggs are added to the menu.
• 4 week. A gradual exit from the diet begins. During this period, the diet is partially repeated for 2 weeks.
• 5 week. The menu is similar to week 1.

After finishing the diet, you can leave carbohydrates in the diet in the amount of 0.5 g or gradually exit the diet, maintaining proper nutrition.

Body drying menu for a week

To get your bearings and create your own diet, check out the example menu for drying the body by day for the week:

Day of the week	Breakfast	Dinner	Dinner
Monday	Oatmeal with water, 2 egg whites, tea without sugar	Boiled chicken meat, vegetable salad, buckwheat	Baked fish, vegetables (tomatoes, herbs)
Tuesday	Protein omelet, cucumber, tea	Puree soup with cauliflower, vegetables, boiled chicken	Cottage cheese, a glass of kefir
Wednesday	Oatmeal with water, boiled egg, tea	Fish soup without potatoes and carrots, boiled fish, vegetables	Cottage cheese
Thursday	Cottage cheese with dried fruits, egg, tea	Mushroom soup without potatoes and carrots, vegetables, boiled chicken	Stewed fish, vegetables
Friday	Tea, egg white omelet, tomatoes	Boiled chicken, buckwheat, egg white omelette	Cottage cheese
Saturday	Oatmeal with raisins, tea	Boiled chicken, green beans	Protein omelet, cottage cheese
Sunday	Buckwheat, egg, tea	Stewed cabbage, boiled chicken	Cottage cheese with apples

Second breakfast and afternoon snack for drying the body involve drinking a protein shake made from kefir, cottage cheese and yogurt. Ready-made meals can be purchased at specialized sports stores. Lunch

Protein drink with cinnamon and vanilla 100 g cottage cheese Dinner Cream soup with vegetables without potatoes and carrots, 200 g boiled beef Buckwheat, 250 g boiled chicken Afternoon snack Grapefruit, chicken fillet Protein drink Dinner 200 g baked fish, vegetables Stewed chicken, a glass of kefir

What is body drying - watch the video:

Drying the body is the final stage of losing weight. To completely eliminate excess fat, women need to adhere to a low-calorie menu with moderate physical activity.

A body drying menu for women should be strictly balanced, and its calorie content should be 1400-1600 Kcal, depending on physical activity. The basic principle of reducing body fat is to reduce the volume and calorie content of food consumed.

The lack of calories consumed triggers the burning of subcutaneous fat. You cannot reduce calories below these limits. Lack of nutrition is stressful for the body. Ultimately, it will try to build up reserves through the formation of fat deposits. For this reason, the results of previous weight loss will be compensated by a new set of fat deposits.

The optimal duration of body drying is 6 weeks. This time is enough to remove everything unnecessary and gradually begin to return to a normal lifestyle. Drying for longer can have a negative impact on your health. A quick exit from the diet will lead to the return of excess weight.

How much protein per 1 kg of body should girls eat?

During the period of drying the body, 80% of the diet should consist of proteins. Including a large amount of protein foods in your diet helps you get rid of excess subcutaneous fat, while maintaining muscle mass. Girls need to consume 1.5-2.5 g of protein per 1 kg of weight, with the bulk (approximately 70%) of proteins being of animal origin.

Such proteins are easier to digest and are almost completely used by the body. In addition, animal protein contains all eight essential amino acids that are necessary for the body to function properly. Heavy proteins (for example, beef) are best consumed during the period of gaining muscle mass, and during cutting, lighter proteins will be more beneficial.

Main products containing these proteins:

• eggs;
• chicken;
• cottage cheese;
• fish.

The diet should be prepared taking into account the fact that light proteins, vegetables and greens should be left for the evening meal. The predominance of proteins in the diet reduces the natural feeling of hunger. Unlike carbohydrates, they take a long time to digest and give you a feeling of fullness for a long time.

How many carbohydrates do you need per day?

Carbohydrates are quickly absorbed and also quickly release energy. Therefore, excessive consumption of carbohydrates leads to rapid accumulation of fat. However, completely eliminating carbohydrates from the diet will lead to glucose deficiency and the body will begin to accumulate toxins.

To avoid this you need to:

• Gradually reduce the amount of carbohydrates in your diet.
• Consume only complex carbohydrates, for example, grain bread, cereals, vegetables. Completely exclude sweets, buns, and sugary drinks from your diet.
• Drink more than two liters of water a day to speed up the removal of toxins from the body.

The daily proportion of carbohydrates per 1 kg of weight in the first 2 weeks should be within 3 g, and it must be reduced daily.

By the onset of the 3rd week, the amount of carbohydrates for girls should be from 1.5 to 2 g per 1 kg of weight. And in the fifth week - about 1 g, which is about 60 g per day. At the end of the 5th week of drying, the amount of carbohydrates must begin to gradually increase in order to prepare the body for the transition to the usual diet.

Different foods contain different amounts of carbohydrates:

Product name	Volume of carbohydrates per 100 g of product
Cereals
Buckwheat	63
Brown rice	76,2
Corn	79,9
Oatmeal	48
Millet	66
Beans	46
Peas	50
Vegetables
Potato	16
Beet	9
Turnip	5
Cucumber	3
Carrot	7
Tomato	4
Zucchini	4
Cabbage	5
Fruits
Apple	9,5
Grapefruit	6,5
Other
Dried fruits	50
Honey	75

It should be remembered that all the figures given in the table are approximate and are subject to correction in accordance with the methods of preparation and consumption of the specified products.

Norm quantity of products by weight

The daily intake of foods differs depending on their calorie content.

With a daily intake of 1500 kcal, the maximum volume of each product is:

The product's name	Calorie content per 100 g	Serving Volume (g)	Total calories (Kcal)
Breakfast
Cottage cheese	122	150	183
Dried fruits	280	30	84
Lunch
Oatmeal with berries	95	200	190
Dinner
Navaga soup	53	200	106
White cabbage and asparagus salad	143,5	150	215
Afternoon snack
Yogurt 1%	52	150	78
Apple	52	150	78
Dinner
Brown rice	98	200	196
Beef cutlet	190	100	190
Cucumber and tomato salad	90	200	180
Total			1500 Kcal

Allowed body drying products for women

The body drying menu for women should be varied and include as many permitted products as possible. In this case, all the necessary substances will enter the body, and drying the body will be safe for health.

List of protein products:

• low-fat cottage cheese;
• boiled chicken breast (turkey);
• chicken egg white in any form;
• boiled veal, beef;
• boiled white fish (navaga, cod, perch);
• Squid and seafood (for example, seaweed);
• low-calorie fermented milk products (for example, 1% yogurt).

Cereals

Cereals are a good source of slow carbohydrates. They provide the necessary energy and maintain a feeling of fullness for a long time. It is recommended to cook porridge in water.

List of cereals allowed during body drying:

• Brown rice;
• buckwheat;
• oatmeal;
• corn;
• wheat;
• quinoa;
• spelled porridge;
• durum wheat pasta.

Legumes

• beans;
• peas;
• lentils;

Vegetables and fruits

Due to their high fiber content, vegetables improve intestinal function and remove toxins from the body. They have a low calorie content and when consumed raw, the body spends almost all the calories received with them on assimilation.

• zucchini;
• turnip;
• tomatoes;
• carrot;
• cabbage of all kinds;
• pepper;
• cucumbers;
• radish;
• celery;
• greens (cilantro, basil, parsley, lettuce).

The only fruits allowed are apples and grapefruits.

In addition to proteins and carbohydrates, for the body to function properly, the menu must include small amounts of fats:

• vegetable oils (for example, flaxseed, olive).
• nuts (for example, walnuts, almonds);
• fatty fish (such as salmon).

Prohibited products for drying the body

For most women, it is not difficult to exclude various delicacies and sweets from their menu during the drying period. But it should also be remembered that during this period there is a ban on fried foods. The best alternative would be boiled and stewed dishes.

It is necessary to completely avoid dressing salads with mayonnaise or various sauces. The best dressing during the period of losing excess weight is vegetable oil. It is best if it is olive, linseed or sesame oil.

The amount of salt consumed should be reduced to a minimum, and in the last weeks of drying it is better to completely abandon it. Instead of salt, the taste of dishes can be improved with the help of a small amount of seasonings and spices.

The article provides examples of body drying menus for women.

List of products that are prohibited for consumption:

• sweets (marmalade, halva, chocolate);
• baked goods (pies, cakes, pastries, white bread);
• any types of sausages;
• finished products;
• meat, fatty varieties (for example, pork);
• sweet-tasting drinks;
• dressings (for example, mayonnaise);
• Limit sugar and salt consumption as much as possible.

If there is a lack of glucose, you can eat dried fruits, honey, yellow or green fruits in small quantities (it is better if they are from the citrus family, for example, grapefruit).

Body drying diet for girls. Menu for the week

The body drying menu for women should include the following main features:

• At the beginning of drying, you need to gradually reduce the calorie content of food to avoid stress on the body. The exit from drying should also be gradual.
• Meals should be divided into small portions and eaten at least 4 times a day.
• The bulk of the daily calorie intake (60%) should be consumed in breakfast and lunch.
• Complex carbohydrates are broken down within 4 hours; it is best to include them in the diet in the first half of the day.
• In the evening, only foods containing light proteins (for example, chicken breast, white fish) are allowed for consumption. Additionally, you need to include vegetables and herbs in your dinner.
• When laying out products, it is necessary to take into account their energy value.
• Dinner should be no later than 19:00.

Sample menu:

Days	Breakfast	Lunches	Afternoons	Last meal
Mon	Cottage cheese Dried fruits Tea with lemon	Navaga soup.	Yogurt with apple	Vitamin salad from cabbage and asparagus. Steam pollock cutlets
VT	Boiled buckwheat, Jasmine tea	Vegetable soup Boiled chicken	Omelette Dried fruits	Vitamin salad of cucumber and cabbage with dressing
SR	Omelette Dried fruits Tea with lemon	Vitamin salad of cucumber and tomato with dressing Turkey fillet	Carrot salad with apple and walnut
Thu	Oatmeal 2 egg whites Tea with chamomile flowers	Vegetable puree soup Steamed perch	Apple fruit salad with yogurt	Boiled beans Vitamin salad from cabbage and asparagus
PT	Bran crispbread Dried fruits Tea with ginger	Beef broth with vegetables Vegetable stew	Omelette	Stewed cabbage with cod
SB	Cottage cheese Dried fruits Tea with jasmine flowers	Vitamin salad from cabbage and asparagus Steamed beef cutlets	Carrot salad with apple and walnut	Boiled lentils. Steamed flounder
Sun	Buckwheat Tea with ginger	Vegetable soup. Boiled breast	Yogurt with strawberries	Squid, broccoli and tomato salad

In addition to the main meal, taking into account the peculiarities of the work and rest regime, a 2nd breakfast is recommended, consisting of:

• porridge with fruit;
• steamed omelette;
• low-fat cottage cheese or tofu cheese;
• a glass of kefir or yogurt;
• apple or grapefruit.

During the diet period, it is better to prefer green tea to black tea. In addition, you can drink rosehip infusion and chicory.

Vegetarian diet for drying the body by day for a week

For supporters of vegetarianism, the diet for the drying period has serious differences. These differences are that protein, which makes up the majority of the diet, must be of plant origin. Otherwise, this is the same drying, it is as effective as when eating meat.

Protein-rich foods (amount of protein per 100 g of product):

• beans (24/100g);
• chickpeas (30/100 g);
• green peas (5/100g);
• tofu cottage cheese (up to 10/100g);
• soy milk (3/100g);
• quinoa (14/100g);
• sesame (20/100g).

Protein is also found in seeds, greens and nuts. For better absorption, it is recommended to germinate the seeds before use and soak the nuts in water for two hours. The basis of a vegetarian diet should be legumes, boiled buckwheat and brown rice. You should also include plenty of greens in your diet.

Here is a sample menu for the week:

Day of the week	First meal	Dinner	Afternoon snack	Last meal
Monday	Oatmeal Ginger tea	Pea puree with mushrooms	Fruit salad with apples and nuts	Cottage cheese with honey
Tuesday	Buckwheat	Brown rice Vitamin cabbage and broccoli salad	Grapefruit	Boiled beans Cucumber salad
Wednesday	Spelled porridge on water Tea with chamomile flowers	Baked beans Boiled mushrooms	Pumpkin porridge	Zucchini and potato stew Vitamin salad from cabbage and greens
Thursday	Rice porrige. Tea with lemon	Pea mash Cucumber and tomato salad with dressing	Apple	Cabbage and pepper salad.
Friday	Corn porridge cooked in water Tea with ginger	Brown rice Salad with broccoli and herbs	Grapefruit	Cottage cheese with mixed berries
Saturday	Wheat porridge Tea with jasmine flowers	Boiled beans Vitamin salad of pepper, tomato and cucumber with dressing	Pumpkin porridge	Vitamin salad from cabbage and greens
Sunday	Bran crispbread Tea with chamomile flowers	Buckwheat Salad with lots of greens and sesame oil	Apple	Boiled lentils Mixed vegetable salad

In addition to the compiled menu, you can add a second breakfast.

It may consist of:

• porridge with berries (for example, blueberries, strawberries, raspberries);
• tofu cottage cheese with dried fruits;
• low-fat kefir or yogurt;
• bran bread;
• apple or grapefruit.

Sample menu for 1-2 months

The body drying menu for women is drawn up for four weeks. These include preparing the body for drying and a period of reducing carbohydrate foods in the diet to a minimum volume. After this, it is recommended to adhere to a strict diet for a week, and then begin a gradual return to your usual lifestyle.

1st week

In the first week of drying the body, you must adhere to the menu suggested above. It is permissible to consume up to 3 g of carbohydrates per 1 kg of weight, accordingly, if a girl’s weight is 60 kg, then she can eat up to 180 g of carbohydrates per day.

2nd week

At this time, you should gradually reduce the amount of carbohydrate-containing products by 15-20%. A sharp reduction in the amount of such food in the diet will lead to stress and the body will begin to store fat.

3rd week

During the third week of drying, the percentage of carbohydrate foods should be reduced by another 25%. To do this, you need to completely exclude pasta, fruits and berries from your diet. In order for the body not to experience stress, they must be partially replaced with protein foods.

4th week

During the fourth week, you should reduce the amount of carbohydrate food by another 25%. To do this, you should limit the consumption of all types of cereals and vegetables. The amount of carbohydrates in the diet should decrease to approximately 60 grams. per day, this is no more than 1 g per 1 kg of the girl’s weight. The minimum amount of carbohydrates that can be allowed in the menu is 0.5 g per 1 kg of weight.

With the complete elimination of carbohydrates, toxins will begin to accumulate in the body.

5th week

This is the final and most rigorous week of drying. During this week, the amount of carbohydrate food should remain at a minimum level.

6th week

Starting from the sixth week, you need to start gradually increasing carbohydrates in your diet. It may take up to three weeks to fully return to your usual menu.

Returns must be made in reverse order:

1. Increasing the volume of cereals and vegetables.
2. Return to the menu of fruits and pasta.
3. Bringing the amount of carbohydrates in the diet to the level of the first week.

This is an effective method, which is often used by professional athletes, which is why it was gradually adapted for people who do not play sports professionally. For women who want to emphasize the beauty of their figure, creating a menu for drying the body is an excellent option to achieve results.

Interesting videos about the rules of drying the body in women and an approximate diet

Proper drying for girls:

Nutrition when drying the body:

During the period of drying the body at home, girls feel better give preference turkey, veal, white meat chicken, seafood, soy cheese. To absorb protein foods, eat baked vegetables and fresh salads. Raw vegetables - tomatoes, spinach, cabbage, pumpkin, greens have a negative calorie content and do not affect caloric intake in any way. Plant fiber:

• creates the illusion of saturation;
• stimulates intestinal motility;
• removes metal salts and decomposition products.

Dress salads with oil. Flaxseed, sesame, and olive are rich in microelements and vitamins, contain 3 types of fatty acids necessary for the synthesis of hormones, antibodies, and maintenance of biological processes in the body. For the female body important polyunsaturated fats from sea fish, nuts, avocados. They are responsible for the condition of hair, skin and reproductive functions.

Menu for drying for a week for girls

Monday

1. Breakfast – oatmeal porridge + a handful of berries, an invigorating drink without sugar. Teas with mint, chamomile, nettle, and rosehip infusion are useful.
2. 2nd breakfast - 150 g of cottage cheese + 50 g of dried fruits.
3. Lunch - turkey with steamed buckwheat + cabbage with carrots.
4. Afternoon snack: half an avocado with shrimp and olives + a slice of whole grain bread.
5. Dinner: baked or fresh peppers + lean breast.

Tuesday

1. Cheesecakes in the oven + tea with 1 tsp. grated ginger.
2. Baked pumpkin with 5 walnut kernels + a glass of rose hips.
3. Vegetable puree soup, spinach with eggs in the oven + peas.
4. Cottage cheese + 5 dried fruits.
5. Veal steak leaf salad with cucumber and green onions.

Wednesday

1. Steamed buckwheat + 50 g cheese + coffee with cinnamon or tea with ginger.
2. Smoothie with kefir + green apple + greens.
3. Squid stuffed with mushrooms + a mix of boiled celery, carrots and green peas.
4. Yogurt with a spoonful of rolled oats, a slice of tofu.
5. Seafood cocktail + stewed asparagus.

Thursday

1. Grain cottage cheese with berries and bran + hot drink.
2. 5 cloves of dried apricots + rose hips.
3. Chicken giblet soup without potatoes + baked broccoli with 50 g of cheese.
4. Steamed pumpkin with walnuts or seeds.
5. Stewed mussels with eggplants.

Friday

1. For breakfast, a dish of your choice from the previous days.
2. 4 things. egg whites + kefir + 2 liters of bran + a handful of berries.
3. Brown rice risotto with mushrooms + green salad.
4. Apple + 50 g almonds.
5. Boiled shrimp with dill.

Saturday

1. Curd casserole with 5 slices of dried apricots + tea with ginger.
2. Slice of whole grain bread with tuna and lettuce.
3. Stewed beans in tomato sauce + vitamin drink.
4. Yogurt with strawberries or blueberries.
5. Salmon steak in foil + cauliflower + broccoli + onions with lemon sauce.

Sunday

1. Oatmeal with berries + hot drink.
2. 50 g unsalted cheese or tofu.
3. Breast soup + avocado salad with tomatoes and garlic.
4. Kefir + spoon of flax seeds + 4 egg whites.
5. Hake from the oven baked with carrots, zucchini, tomatoes.