To achieve an ideal physique with beautiful outlines of relief muscles, you need not only to choose the right system of regular exercise, but also to draw up a diet that helps to reduce the level of subcutaneous fat mass, that is, drying the body.
Drying the body aims to burn excess fat through special diets and exercise.
Body Drying Nutrition Program for Girls
Drying the body allows you to quickly achieve the desired effect. However, when drawing up a nutrition program, girls should not forget about maintaining women's health.
Diet for drying the body for girls should include in the daily menu the use of foods with an optimal ratio of proteins and carbohydrates.
When drying the body, you need to eat the following foods:
- 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 a raw material for the generation of new cells in the body. During the period of drying the body, the daily requirement of protein per 1 kg of weight for a girl is 1.5-2.5 g. In turn, 2/3 of the proteins obtained must be of animal origin, which are absorbed faster and more fully used by the body.
This increased protein intake during the period when the energy value of the diet is reduced helps to maintain the size of muscle mass, and, if necessary, serves as an alternative energy resource.
How many calories can you per day
To dry the subcutaneous fat layer, a calorie deficit must be created. In order for the body to dry 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 go in for sports is in the range of 1450-1700 kcal.
The recommended scheme for reducing calorie content is a phased one and provides for a decrease in the energy value of food consumed by 7-10% every 7 days until a critical level is reached.
On a diet when drying the body for girls in the menu, a sharp decrease in the calorie content of consumed foods to a critical level is unacceptable, because instead of the desired result, it will lead to a 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 of the body should include a reduction 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 I and II seven-day diets - 3-4 g;
- on III and IV seven days - 1.5-2 g;
- from V week - 0.5-1 g.
The need for a daily volume of carbohydrates, gradually decreasing, will reach 40-60 g for girls.
Allowed Body Drying Products for Women
In order for the drying of the subcutaneous fat layer to successfully achieve the desired result, the basis of the diet during this period is food in which there are more proteins and carbohydrates.
The following protein-rich foods can be included in any meal throughout the day without restriction:
- egg white - fresh or boiled;
- cottage cheese with a fat content of no more than 5%;
- chicken or turkey meat (preferably the breast), boiled or steamed;
- beef, veal, boiled or in the form of steamed cutlets;
- fillet of white fish (pollock, cod, tilapia), steamed;
- 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 in the menu.
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 herbs.
The diet for drying the body for girls in the menu should include small amounts of vegetable oil (olive, flaxseed) - exclusively as a dressing for salads, as well as tonic drinks (tea with ginger or green).
Be sure to drink water without gas or boiled - in a daily volume of at least 2 liters.
Prohibited Body Drying Products
It is strictly forbidden to include the following foods in the daily diet:
- sweets (sweets, lollipops, chocolate);
- pastries (cakes, cookies, pies, donuts, rolls);
- sugary drinks.
Instead of them, in order to compensate for the glucose deficiency, it is sometimes allowed to consume honey, dried fruits, berries, yellow and green fruits from the citrus category.
Sausages, fatty meat, any canned food and semi-finished products are strictly prohibited.
It is necessary to refuse dressing salads with mayonnaise and sauces, as well as salt and any kind of sugar.
Diet for drying the body 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:
- Entering and exiting the diet should be smooth.
- The number of meals per day - at least 4 times in small portions.
- About 65% of the daily food intake should be consumed in the first two meals, preferably in the morning.
- The evening meal should contain only protein-rich foods.
- There should be a 2-hour gap between eating and exercising before and after.
The daily diet should be varied. Combined with exercise in the gym or exercise at home be sure to keep track of the calories of meals consumed every day and control weight.
Don't miss the most popular column article: Body drying for girls. Training program, detailed nutritional menu for a month by day.Menu for the week by day
The daily menu should include a certain amount of products, taking into account their energy value.
During the body drying diet, 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: omelet, kefir.
Dinner: salad of squid fillets, cucumbers and peppers.
Wednesday
Breakfast: bran crisps, dried fruits, lemon tea.
Second meal: cod soup; a mix of green peas, asparagus, broccoli and Brussels sprouts.
Third meal: yogurt with strawberries.
Dinner: rice, steamed pollock.
Thursday
Breakfast: boiled oatmeal in water, 2 chicken egg whites, ginger tea.
Second meal: vegetable soup with meat broth; boiled turkey fillet.
Third meal: apple slices dressed with yogurt.
Dinner: salad of fresh vegetables with herbs, seasoned 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: omelet, dried fruit, green tea with lemon.
Second meal: pasta with beef.
Third meal: kefir, dried fruits.
Dinner: boiled brussels sprouts, steamed pollock fillet.
This diet is recommended for the first 2 weeks.
Monthly menu
If the state of 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 with foods that are rich in protein.
The diet is getting stricter. The last meal should be lighter and consist of cottage cheese combined with kefir or yogurt. From the 4th week, fruits are excluded from the diet.
A phased 2-fold reduction in the daily requirement for carbohydrates reaches their minimum at week 5. From sources of carbohydrates, it is allowed to use only porridge cooked in water from oatmeal, buckwheat or lentils.
In total, it is recommended to consume no more than 5.5 kg of porridge per week. At the end of the V week, a phased exit from drying is carried out by introducing previously withdrawn products into the diet in reverse order.
You need to introduce foods into the diet in the following order:
- from the VI week - 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 body drying is that, unlike meat eaters, they consume protein not of animal origin, but exclusively of plant origin.
The recommended weekly menu for vegetarians is as follows.
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: boiled oatmeal, 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 crispbread, tea with lemon.
Second meal: buckwheat, mix of fresh vegetables with herbs.
Third meal: grapefruit, nuts.
Dinner: curd mix with honey.
Thursday
Breakfast: boiled oatmeal, 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, mix of fresh vegetables with herbs.
Third meal: pumpkin porridge, nuts.
Dinner: vegetable mix of asparagus, broccoli and Brussels sprouts.
Saturday
Breakfast: corn porridge on the water, tea with ginger.
Second meal: brown rice; mushrooms.
Third meal: apple, nuts.
Dinner: boiled beans, vegetable salad.
Sunday
Breakfast: millet groats boiled in water, green tea with lemon.
Second meal: stewed beans, mix of fresh vegetables with 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 requiredformulated directly to burn subcutaneous fat mass.
Such supplements help to replenish the amount of vitaminsmissing by the body during the diet, maintain muscle mass and support the functioning of metabolic processes.
Supplements recommended during the drying period of subcutaneous fat include the following:
- Whey Protein - serves as a source of protein and amino acids required for gaining muscle mass. It has a high absorption rate, which contributes to the rapid burning of calories and body fat. Helps to recuperate quickly after grueling workouts. According to the advice of nutritionists, the recommended amount per day based on the intake rate per 1 kg of weight is divided into 3-5 doses.
- Creatine - contributes to the restoration of energy reserves, building muscle mass by stimulating the production of growth hormone.
- Glutamine - is an effective fat burner. Strengthens the athlete's immune system under the stress of combining vigorous training with a strict diet. Helps reduce feelings of fatigue during and after exercise.
- Multivitamins - replenish vital nutrients that the body does not receive during the drying diet, support well-being and physical activity. It is recommended to take them during or after the first meal.
- BCAA - a complex of amino acids, reduces the risk of destruction and promotes the restoration of muscle fibers during intense workouts, increases the body's endurance and accelerates the growth of muscle mass.
Taking such supplements helps to effectively burn subcutaneous fat and is harmless.
but specific supplements should only be used strictly in accordance with the instructor's recommendations, taking into account in the complex the state of the girl's body, her physical form, sports regimen and diet.
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For girls striving to achieve the desired effect when drying the body, the set of dishes in the diet menu should be diversified with various cocktails and easily digestible cold snacks based on vegetables.
Body drying salads
Vegetable salads are very beneficial for the regulation of digestive processes. In addition, in combination with meat ingredients, they are additional sources of protein.
Recipe number 1: Chinese cabbage salad with chicken
Peking cabbage leaves are torn by hand. Cut the boiled chicken egg into small cubes. Cut the boiled chicken breast 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 number 2: white cabbage salad with turkey fillet
Chop the white cabbage. Cut the boiled turkey fillet into thin slices. Add chopped walnuts. Add finely chopped greens (spinach, dill, cilantro). Mix the resulting mass thoroughly and season with yogurt.
Recipe number 3: squid salad with avocado
Cut the squid fillet into thin slices. Peel the fresh cucumber and cut into thin slices. Peel the avocado and cut into cubes. Stir the ingredients and season with olive oil.
Body Drying Diet Cocktails
Diet shakes consumed during drying should contain a minimum of carbohydrates and a maximum of protein. They should be consumed immediately after manufacture. To make a diet shake, you need a blender or other chopper.
Recipe number 1: kiwi cocktail with walnuts
In a blender bowl, place 250 g of kefir, 2 pre-peeled kiwi, 2 boiled egg protein, 100 g of cottage cheese (not curd mass), 100 g of boiled water, 1 tbsp. a spoonful of chopped walnuts. Mix the contents thoroughly.
Recipe number 2: berry cocktail
Put 200 g of kefir, ½ cup of pre-washed black currants, ½ cup of raspberries, 2 boiled eggs, 150 g of cottage cheese (not curd mass), 150 g of boiled water in a blender. Mix all ingredients thoroughly.
Recipe number 3: honey-oatmeal cocktail
Place 250 g of kefir in a blender container, 3 tbsp. 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 the adjustment of self-discipline, self-control and lifestyle in general.
Strict adherence to the menu on a diet for drying the body for girls, combined with physical activity, forcing the body to spend as much energy as possible, leads to the achievement of the desired result in just 6-8 weeks.
Useful videos on exercise and diet for drying the body for girls
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Diet for drying the body for girls and a set of effective exercises:
Thanks for the detailed body drying diet. In the past, I have always had difficulty choosing food while burning fat. Now I know exactly what foods can be eaten.
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