Body drying menu for women for every day, week, month. Nutrition principles

Drying the body is the final step in losing weight. For the final elimination of excess body fat, women need to adhere to a low-calorie menu with moderate physical exertion.

How many calories can women consume per day while drying the body?

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

Lack of calorie intake triggers the burning of subcutaneous fat. It is impossible to reduce calories below the indicated limits. Lack of nutrition is stressful for the body. Ultimately, he will try to build up reserves through the formation of body fat. For this reason, the results of the previous weight loss will be offset by a new set of body fat.

The optimal duration of body drying is 6 weeks. This time is enough to remove all unnecessary and, gradually, begin to return to the usual way of life. Longer drying times can be detrimental to health. A quick exit from the diet will lead to the return of excess weight.

How much protein per 1 kg of body do girls need to eat?

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

These 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 (such as beef) are best consumed during muscle gain, while lighter proteins will be healthier during drying.

Main foods containing the following proteins:

• eggs;
• hen;
• cottage cheese;
• a fish.

The diet should be made taking into account the fact that light proteins, vegetables and herbs should be left for the evening meal. The predominance of protein 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 release energy quickly. Therefore, excessive consumption of carbohydrates leads to a rapid accumulation of fat. However, the complete elimination of carbohydrates from the diet will lead to glucose deficiency and the body will begin to accumulate toxins.

To avoid this, you must:

• Reduce the amount of carbohydrates in your diet gradually.
• Eat only complex carbohydrates, such as cereals, cereals, vegetables. Completely exclude sweets, rolls, sugary drinks from the diet.
• Drink more than two liters of water a day to speed up the elimination of toxins from the body.

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

By the onset of the 3rd week, the volume 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 be gradually increased to prepare the body for the transition to the usual diet.

Different foods contain different amounts of carbohydrates:

It should be remembered that all the figures given in the table are indicative and must be corrected in accordance with the methods of preparation and consumption of these products.

The norm of the number of products by weight

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

With a daily rate of 1500 Kcal, the maximum volume of each product is:

Allowed Body Drying Products for Women

The menu for drying the body 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 the drying of the body will be safe for health.

List of protein foods:

• 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 (such as seaweed)
• dairy products with low calorie content (for example, 1% yogurt).

Cereals

Grains are a good source of slow carbs. They provide the energy you need and keep you feeling full 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

Legumes contain a large amount of vegetable protein and at the same time have a caloric value of only 57 kcal.

It is recommended to include in the diet:

• beans;
• peas;
• soy;
• lentils;
• chickpeas.

Vegetables and fruits

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

It is recommended to include in the menu:

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

Of the fruits, only apples and grapefruits are allowed.

In addition to proteins and carbohydrates, for the body to work properly, the menu must necessarily include a small amount of fats:

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

Prohibited Body Drying Products

For most women, it is not difficult to exclude various delicacies and sweets from their menu during the period of drying the body. But at the same time, it should be remembered that during this period there is a prohibition for fried foods. The best alternative would be boiled and stewed dishes.

It is necessary to completely abandon dressing salads with mayonnaise or various sauces. The best dressing in the period of losing weight is vegetable oil. It is best if it is olive, flaxseed 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, you can enhance the flavor of your food with a little more herbs and spices.

List of products that are prohibited for use:

• sweets (marmalade, halva, chocolate);
• muffins (pies, cakes, pastries, white bread);
• any kind of sausages;
• finished products;
• meat, fatty varieties (for example, pork);
• drinks with a sweet taste;
• dressings (e.g. mayonnaise);
• limit sugar and salt as much as possible.

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

Diet for drying the body for girls. Menu for the week

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

• At the beginning of drying, you need to gradually reduce the calorie content of food in order to avoid stress for 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 morning.
• In the evening, only foods containing light proteins are allowed for consumption (for example, chicken breast, white fish). Additionally, you must include vegetables and herbs in the dinner.
• When laying out products, it is necessary to take into account their energy value.
• Dinner should be no later than 7 pm.

Sample menu:

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

• cereals with fruits;
• steamed omelet;
• low-fat cottage cheese or tofu;
• glasses of kefir or yogurt;
• apple or grapefruit.

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

Vegetarian diet for drying the body by day for a week

For vegetarianists, the diet for the drying period is very different. These differences are that the protein, which makes up the majority of the diet, must be of plant origin. Otherwise, it is the same drying, it is just 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 seeds (20 / 100g).

Also, protein is found in seeds, herbs and nuts.For better assimilation, it is recommended to germinate the seeds before use, and soak the nuts in water for two hours. The basis of a vegetarian's diet should be legumes, boiled buckwheat and brown rice. Also, it is necessary to include large amounts of greens in the diet.

Here's a sample menu for the week:

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

It can consist of:

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

Sample menu for 1-2 months

The body drying menu for women is made up for four weeks. They include preparing the body for drying and a period of reducing carbohydrate food in the diet to a minimum volume. After that, it is recommended to adhere to a strict diet for a week, and then begin a gradual return to the usual way of life.

1st week

In the first week of body drying, you must adhere to the menu suggested above. It is permissible to consume up to 3 g of carbohydrates per 1 kg of weight, respectively, if the weight of a girl 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 foods by 15-20%. A sharp decrease 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, reduce the carbohydrate percentage by another 25%. To do this, it is necessary to completely exclude pasta, fruits and berries from the 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 use of all types of cereals and vegetables. The amount of carbohydrates in the diet should be reduced to about 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 strictest drying week. During this week, the amount of carbohydrate food should be kept at a minimum.

6th week

Starting from the sixth week, you need to start a gradual increase in carbohydrates in the diet. It can take up to three weeks to fully return to the usual menu.

Refunds should be made in reverse order:

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

This is an effective method that professional athletes often use, which is why it was gradually adapted for people who do not go in for sports professionally.For women who want to emphasize the beauty of their figure, drawing up a menu for drying the body is an excellent option for achieving results.

Interesting videos about the rules for drying the body in women and an exemplary diet

Proper drying for girls:

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