Composition of food for drying. Nutrition for drying the body. Dry food video

Hello dear readers! Today's material is dedicated to the beautiful half of humanity - women. Surely every girl dreams of a beautiful body. “Hungry” diets have been replaced by “body drying”.

Unfortunately, the thoughtless and incorrect use of such a nutrition system can be not only ineffective, but also dangerous to health. In this article, I will share with you all the intricacies of this diet, and also talk about nutrition for drying the body for girls.

Drying the body is a set of measures that allows you to reduce the level of fat in human soft tissues. It includes two components: a carbohydrate-restricted nutrition program and special workouts.

Initially, drying was used only by professional athletes and bodybuilders before competitions - it also helped to remove water from the body in order to maximize the relief. With the development of the sports industry, drying began to be used by ordinary people who follow the figure. However, the drying mechanism for professionals and amateurs is seriously different.

Contraindications: can everyone “dry”?

Drying the body attracts many girls because it allows you to get rid of body fat in the shortest possible time.

But this method has limitations:

1. Carbohydrate metabolism disorders: hypoglycemia, diabetes of all types
2. Diseases of the heart and kidneys
3. Anomalies in the work of the gastrointestinal tract, gallbladder and liver
4. Pregnancy and lactation

A sharp decrease in carbohydrate levels can lead to a significant deterioration in well-being. It is better to switch to a new diet on a day off when you do not need to go anywhere. This way you can check how your body tolerates the restriction of the level of incoming glucose. If you feel too unwell, you should drink sweetened water or juice to quickly restore blood glucose levels and stop the diet.

Body drying cycles

In order for the transformation of the body to take place quickly, efficiently and painlessly for the body, drying the body for girls should be carried out in five cycles.

Each of them lasts a week, with the main emphasis on the first month of the diet:

• 1 cycle: introductory. During this time, the body must gradually wean from the high level of glucose that comes with food. To do this, the amount of carbohydrates should be no more than 2 grams. per 1 kg. weight per day. For example, if your weight is 60 kg, then you can consume no more than 2 × 60 = 120 gr. carbohydrates
• Cycle 2: active fat burning. The amount of carbohydrates consumed is reduced to 1 gram. per 1 kg of weight per day
• Cycle 3: active fat burning + removal of excess fluid. This is the most difficult stage: the amount of carbohydrates should not exceed 0.5 grams. per 1 kg. weight. At the same time, you need to reduce the use of salt and spices.
• 4 cycle: same as the second
• 5 cycle: exit from drying - similar to the first

We lose weight correctly: diet principles

The main principle of drying the body is to limit the carbohydrates entering the body. How it works? Carbohydrates are responsible for "fast energy", that is, they are a kind of fuel for our body. If they are received more than the norm, and energy is not consumed, they are converted into fat.

In the case of restriction of carbohydrates, the body is forced to spend its "reserves" - that is, to lose weight.
Note that cutting only leads to a decrease in fat stores, and not muscle mass, as is the case with diets based on calorie restriction.

Limits to Safe Fat Loss

How much body fat can a person lose in five weeks? First of all, think about how long you have been saving "precious" pounds. Months? Years? And you want to throw them off in a matter of weeks? That won't work. The best rate of fat loss is 0.5-1 kg. in Week. That is, ideally, during the drying period, you can get rid of 5 kg. pure fat.

In the first week, weight can go faster due to fluid loss - carbohydrates, like salt, retain water in the body. That is, the result of drying will be a plumb line, on average, from 5 to 12 kg, depending on your initial data.

Drying the body and other diets

Many girls who want to lose weight quickly are interested in Some elements of other power systems can and should even be used during drying. So, eat well fractionally - that is, in small portions, but often. This allows you to maintain a high level of metabolism and reduce the volume of the stomach. The principle of consuming carbohydrates in the morning also has a positive effect.

But a decrease in calorie content can lead to the opposite consequences - the metabolism slows down and the body is extremely reluctant to part with kilograms, and then begins to lose muscle mass in addition to fat. Therefore, it is strongly not recommended to combine body drying with a low-calorie diet.

Pros and cons of body drying

The benefits of drying the body for girls include:

1. Lose fat, not muscle mass
2. The body becomes embossed, and the skin is tightened and elastic
3. No need to starve

By cons:

1. The need to strictly follow the diet, any breakdown in the "sweet" jeopardizes the effect of the entire diet
2. Not suitable for everyone
3. In the early stages, slight malaise, weakness and deterioration in mood are allowed.
4. Physical activity - required to create relief

Nutrition while drying the body

There is a myth that on drying you will have to literally choke on chicken breasts and boiled eggs. In fact, with the right approach to drawing up a nutrition plan,.

You need to have an idea about three groups of products: these are the basic ones - the basis of the diet, foods for every day, permitted - supplement the diet and prohibited - they can not be eaten at all.

Basic products:

• Animal proteins: poultry, rabbit, beef and veal, chicken and quail eggs
• Seafood: fish, shrimp, mussels, squid
• Fermented milk products: cottage cheese, kefir, yoghurts without sweet fillers
• Vegetables: legumes, all kinds of fresh green lettuce, cabbage, celery, cucumbers

Allowed products:

• Mushrooms
• Kashi: oatmeal, rice and buckwheat
• Curd and hard cheeses
• Fruits: grapefruit, lemon, green apples
• Sauerkraut

Prohibited Products:

• Sugar, sweets and any confectionery
• Bakery products
• Sweet drinks
• Fruits and vegetables with a high glycemic index: potatoes, beets, carrots, bananas, grapes

Nutrient proportions and calories

During the drying period, the average girl (weight - 60 kg.) Should consume food for 1800-2000 Kcal. At the same time, the ratio of proteins / fats / carbohydrates at the first stage should be approximately:

• B - 60% = 1200 Kcal = 1200/4 = 300 gr.
• F-20% = 400 Kcal = 400/9 = 44.4 gr.
• Y-20% = 400 Kcal = 400/4 = 100 gr.

Then, the amount of carbohydrates is reduced to 30 grams. (0.5 grams per 1 kg of weight).

Drying menu by day

Drying menu by day
Day	First day	Second day	Third day	Fourth day	Fifth day	Sixth day	Seventh day
Breakfast	apple baked with cinnamon oatmeal on the water (200g.) boiled egg	omelette (150gr.) fruit salad: apple + grapefruit + yogurt 3.5%, (150g.)	apple baked with cinnamon oatmeal on the water (200g.) boiled egg	oatmeal on the water (150g.) half a grapefruit Two hard boiled eggs	omelette (150g.) fruit salad: apple + grapefruit + yogurt 3.5% (150g.)	2 poached eggs coffee with cream boiled shrimp (100 gr.) 50gr. cottage cheese with herbs	2 poached eggs coffee with cream boiled shrimp (100 gr.) 50 gr. cottage cheese with herbs
2nd breakfast	grapefruit kefir 3.5% (200ml)	green apple	kefir 3.5% (200ml)	green apple	kefir 3.5% (200ml)	kefir 3.5% (200ml)	grapefruit
Dinner	boiled rice (100g.)	steamed beef (200gr.) boiled white rice (100g) vegetable salad (cucumber, celery, olive oil)	steamed beef (200gr.) boiled white rice (100 gr) fresh cabbage salad with sunflower oil	boiled chicken breasts (200g.) boiled green beans (100g.) vegetable salad (cucumber, green salad, vegetable oil)	breasts baked in the oven (200g.) steamed broccoli with mushrooms (150 gr.) green salad	fish broth with herbs boiled cod (200 gr.) seaweed with butter (150 gr.)	fish broth with herbs pink salmon baked in the oven with cheese (200g.) seaweed with butter (150g.)
afternoon tea		any green salad with lemon juice	3 egg whites, hard boiled arugula with lemon juice	omelette (150gr.) any green salad with lemon juice.	omelet (200gr.)	2 cucumbers	cottage cheese 10% with herbs (150g.)
Dinner	boiled beans (200gr.) green salad (100g.)	boiled chicken breast (200g.) vegetable salad hard yellow cheese (20gr)	oven baked chicken breast (200g.)	boiled breasts (150g.) vegetable salad hard yellow cheese (20gr.)	boiled breasts (150g.) vegetable salad hard yellow cheese (20gr.)	fried cod (200g.) arugula with vegetable oil	boiled cod (200g.) arugula salad and boiled shrimp
Second dinner	yogurt 3.5% without sugar (200ml)	kefir 3.5% (200 ml)	Cottage cheese 10% with herbs (150g.)	Cottage cheese 10% with herbs (150g.)	Cottage cheese 10% with herbs (150 gr.)	Yogurt 3.5% without sugar (200 ml)	kefir 3.5% (200 ml)
kcal	1820	1891	1851	1890	1810	1801	1875
B/W/U	161,5/45,5/110	135,5/65/97	161/88/88	156/73/69,5	140/61/67	142/66/65	184/90/42
B/F/U in %	53%/15%/37%	46%/22%/32%	48%/26%/26%	53%/24%/23%	53%/23%/24%	52%/24%/23%	58%/28%/19%

Intermittent fasting during the drying period

Often girls are interested in: Yes, you can, provided that you feel well and do not have problems with the stomach and pancreas.

Please note that intermittent fasting can last no more than 24 hours, unlike therapeutic fasting, which is carried out only in a hospital under the supervision of doctors.

Refusal to eat for a day is quite easily tolerated by a healthy body, while you lose fat, but muscle mass remains. Before fasting, you need to have a hearty dinner, and after it, on the contrary, take light meals. The optimal frequency of intermittent fasting is 1 day per week.

Drying the body for vegetarians

Drying the body is a real paradise for meat eaters. But what if you are a vegetarian? You need to get protein from alternative sources like legumes, mushrooms, and nuts, and avoid high-glycemic fruits and vegetables.

Training while drying

Physical activity is a mandatory element of working on your body. Unless, of course, you want to get an exhausted carcass covered with skin at the end of drying. During drying, it is recommended to combine cardio and strength training.

Home workouts

At the time of drying, it is not at all necessary to sign up for a gym. It is enough to acquire minimal equipment: for example, kettlebells, a jump rope, an exercise mat or a fit-ball and train at home.

Cardio workout

They are designed to burn fat. It can be cycling, running, dancing, jumping rope, spinning a hoop.

Power training

Strength training allows you to build and maintain muscle mass. You can perform both basic and isolated exercises for certain muscle groups.

Sports nutrition for drying: is it necessary?

On drying the body, you can completely do without sports nutrition, but to make the fat burning process faster and more comfortable, you can resort to taking some supplements.

Creatine

To avoid a breakdown during training and maintain the overall tone of the body, it is an absolutely safe dietary supplement necessary to improve energy metabolism in muscle tissue.

Some girls refuse to take creatine, mistakenly believing that this supplement is intended mainly for men and can negatively affect the femininity of the figure. Actually it is not. During cutting, creatine helps to increase the intensity and duration of training, accelerating the fat burning process.

Protein

To eat enough protein, portions should be quite large. Not every girl can eat that much meat. , and its share in the total amount of protein taken per day can be up to 50%. In addition, a number of studies have shown that whey protein burns fat more than meat-derived protein.

Protein should be taken in the morning, 1 hour before training and 1 hour after training, as well as in between meals. The size of one serving can vary from 15 to 30 grams.

How to eat after drying the body?

The extra pounds returned, and even brought friends with them ... A familiar situation? Drying the body allows you to get rid of fat for a long time, but subject to proper nutrition. In the following weeks, gradually restore the usual amount of carbohydrates, and also try to replace harmful sweets - milk chocolate, cakes, sugar candies with more healthy options - dried fruits, honey, dark chocolate. Remember to drink enough water. Then the result of your labors will be preserved.

The term "drying" is quite common in the lexicon of professional athletes involved in bodybuilding / fitness. The essence of this process is to burn the subcutaneous fat while maintaining muscle mass, which allows you to achieve a pronounced muscle relief. That is, the purpose of drying is to “draw” the muscle relief, therefore, a special nutrition and training system has been developed for a bodybuilder to burn fat.

As a rule, this stage of preparation is carried out after a set of muscle mass, the process of which is accompanied by a set of subcutaneous fat. The main principle of nutrition of a bodybuilder when losing fat is to reduce the content glycogen in muscle tissue and translation metabolism on fat burning, which is achieved by switching to a special diet and a certain mode of life (breaks between meals, rest, sleep duration). At the same time, the diet for drying differs depending on the sex and is selected individually.

It should be noted right away that nutrition during “drying” is not an analogue of weight loss diets, since many people who want to dry the body mean weight loss by this process. This is a completely different program of work on your body, although it is accompanied by weight loss. The main difference is that weight loss diets are aimed at reducing body volume by reducing muscle mass and adipose tissue, and when drying, at reducing subcutaneous fat, while maintaining lean muscle mass.

It is due to this that its drawing is achieved. Accordingly, it is necessary to switch to drying the body only after solving the problem of excess weight. Also, an important condition for drying is the presence of already increased muscle mass, since the main task of drying is to outline already pumped up muscles by removing subcutaneous fat. Otherwise (with insufficient muscle mass), drying the body can lead to exhaustion / exhaustion, and instead of a beautiful relief body, you will get flabby muscles and sagging skin.

One of the indicators of the need for drying the body is the fat content in the body. There are various methods for determining fat content, they are not difficult, and they are described on various web resources. It is difficult to talk about the exact generalized figures for the norm of body fat, since this indicator is quite individual, but there is a certain range, which is accepted as the norm:

• Men: age 30 years old - 13-18%, 30-50 years old - 14-20%, 50 years and older - 16-22%.
• Women: age up to 30 years - 15-20%, 30-50 years - 19-25%, 50 years and older 20-27%.

It is important to understand to what indicators it is necessary to reduce the fat content. Men can be guided by:

• 3-7% - super-athletic figure (for bodybuilders);
• 10-12% - a normal athletic figure;
• 15-18% - athletic smartness.

For women:

• 13-15% - a slender "model" figure;
• 16-22% - "standard" slender figure.

On average, if you are not a professional athlete, body fat should not be lower than 13-15% for women and 5-9% for men, otherwise various functions may be impaired. This is especially important for women, in whom a fat deficiency can lead to menstrual irregularities and hormonal changes.

The diet for drying the body is based on:

• daily calorie deficit (ratio of intake and energy expenditure, including basal metabolic rate + physical activity);
• maintaining a high metabolic rate.

There are various nutritional systems for drying the body. For persons who are not professional athletes, the best option is the method of stepwise (gradual) reduction in the caloric content of the diet. The recommended calorie deficit is 10-20% of the daily intake, which should be achieved by eliminating easily digestible carbohydrates (high-fat foods) from the diet. glycemic index ) and to a lesser extent fat. With a constant deficit of carbohydrates in the diet, the body begins to gradually switch to burning subcutaneous fat.

The rate of reduction in calorie content of the diet also depends on the set rate of fat burning. Normally, the rate of weight loss should not exceed 1 kg / week. Otherwise, there is a risk of turning on the body's self-defense mechanism, in which fat will begin to be deposited. Therefore, the drying process must take place under constant control of the level of fat and body weight. It is important not to drastically limit calorie intake, but to carry out the process of reducing smoothly, since it is proper nutrition during drying - a smooth reduction in calorie intake that contributes to greater loss of fat and, in a much smaller proportion, muscle mass.

The total ratio of dietary nutrients in the diet should be approximately 50-60% protein, 10-20% fat and 30-40% carbohydrates. As for the quantitative content of carbohydrates in the diet, this indicator is determined individually depending on the body weight of the athlete and the level of physical fitness. activity. Their number can vary within 120-200 g / day, but they should be reduced gradually to the level of 1.5 g / 1 kg of body weight.

Fats should be present in the diet at a minimum, but not less than 40 g / day. The approximate amount of fat in the diet can be determined by multiplying 0.5 g by body weight. Preference is given to high-quality vegetable fats, solid animal fats are excluded. Controlling carbohydrate intake is especially important when cutting, because if at some point in the cutting period body weight has stopped decreasing, you should reduce the amount of carbohydrates in the diet.

When drying and working on relief, the diet should be dominated by natural products and low-fat foods. The carbohydrate component is represented by complex carbohydrates (rye flour pasta, buckwheat, brown rice, non-starchy vegetables, sour fruits), which will provide the body with energy.

It is recommended to consume complex carbohydrates in the morning. One of the common mistakes of non-professional athletes is the formation of a diet with the complete exclusion of fats and carbohydrates, which in principle is unacceptable and even dangerous to health due to the high risk of developing ketoacidosis , as well as increasing the load on the kidneys due to the consumption of proteins in large quantities.

The protein component is represented by complete animal proteins - lean meat (beef, chicken fillet, turkey, rabbit meat), fish, seafood, eggs, low-fat dairy/sour-milk products (yogurt, milk, cottage cheese, kefir). The protein content in the diet can range from 1.5 to 3.0 g/kg of body weight.

Maintaining a high metabolic rate is carried out due to frequent fractional meals (5-7 times a day). And the higher the metabolism, the faster the loss of subcutaneous fat. It also helps to increase the metabolism of hot peppers, green tea and water.

To enhance metabolism, remove toxins from the body, it is important to consume enough water (3-4 liters / day), including during / after training. During drying, harmful products are removed from the diet - ketchup, mayonnaise, smoked products, fatty meat and fish, fast food products (crackers, chips), canned food, carbonated drinks, pickles, marinades, sugar, jam, jams, sweets, ice cream, honey, sweet fruits (bananas, grapes, persimmons, pears, peaches, apricots), pastries, cakes, dough products, dried fruits, starchy vegetables (potatoes, eggplant, corn) and all alcohol-containing drinks, as they inhibit the process of burning fat.

From the methods of culinary processing of products, boiling, steaming, baking and stewing are recommended, which allow preserving the beneficial properties of the products. Frying is completely excluded, since the use of fat increases the calorie content of the diet. Greens and vegetables are preferably consumed fresh.

For more advanced athletes, the carbohydrate alternation method can be recommended. The essence of the method is a combination of days with a diet containing a low content of carbohydrate component and days with a high content of carbohydrates, which alternate according to various schemes. An example of a classic alternation: 2 + 1, while the first 2 days of a diet with a reduced content of carbohydrates, and 1 day - a diet with a high content of carbohydrates.

Or 3+1; 4+2 and so on. The basis of such a diet is to reduce the risk of adaptation of the body to a decrease in carbohydrates and the energy value of the diet and to prevent the activation of a defense mechanism that blocks the process of burning fat. At the same time, in the process metabolism muscle proteins may be involved.

On low-carb days of the cycle, carbohydrate intake is about 1.0 g / kg of body weight, and protein - 2.5-3.0 g / kg of body weight, while on high-carb days the content of carbohydrates in the diet increases to 4-6 g / kg weight, but the amount of protein is reduced to 1-1.5 g/kg. Often at the end of the mini cycle, a day is practiced with a moderate intake of carbohydrates (2-3 g) and proteins - 2-2.5 g / kg of weight. That said, despite the fact that the weight loss schedule on the carbohydrate rotation diet is uneven, this cutting method is an effective and fairly safe option.

Despite the general principles of the body drying process and the commonality of methods, there are a number of drying features for men and women. The diet for drying the body for girls is based on the characteristics of the female body: first of all, in women, a lower basal metabolism, the conversion of excess carbohydrates into body fat occurs much faster, stored fat for energy needs is consumed more intensively, disproportionate distribution of muscles and fat throughout the body, when drying, fat first of all leaves the face, arms and chest, and lastly from the legs and buttocks.

Accordingly, drying food for girls should contain less protein, since muscle mass in women is much lower than in men. With certain drying schemes, it is not necessary to allow strict restrictions / complete exclusion from the diet of any food nutrients. For women, a balanced diet is more important, since there is a risk of imbalance in the hormonal background and the menstrual cycle.

Many girls forget that the relief diet is shown only to women who have sufficiently developed muscles and are absolutely healthy. In the high risk group are girls weighing less than 52 kg, especially intensively losing weight, girls under 25 with a fat reserve of less than 13%.

Therefore, in the diet menu for drying the body for girls, it must be included without fail omega 3 , olive/flaxseed oil for salad dressing, nuts and fish daily (fish oil). An equally important problem for women during the drying period is cellulite, which often occurs during sudden weight loss. To prevent this phenomenon, it is recommended to use manual / hardware massage and body wraps. For women during the drying period, a carbohydrate alternation diet is more preferable, which allows you to neutralize the negative expectation of hunger.

The drying diet for men should be aimed primarily at maintaining muscle mass and include: proteins approximately 2/3 of the diet, carbohydrates - 1/3, fats - no more than 10%. With a congenital high metabolism, you can consume a small amount of sweets in the morning. As a rule, a sports diet for drying the body of men involves the enrichment of nutrition with specialized nutritional supplements: protein , amino acids , fat burners, vitamins , glutamine .

Drying food for men involves a fractional meal - at least 5-6 times a day, in portions not more than 250 g. At the same time, the food menu should be built so that breakfast and lunch are the most high-calorie. The last meal should be carbohydrate-free, and the penultimate meal should contain a minimum of carbohydrates. Drying the body for men is usually longer, divided into several stages and takes up to 1.5 months.

As a rule, drying of the body in professional athletes is carried out under the strict supervision of an experienced coach, in several stages, using sports nutrition (anabolics, fat burners), which allows them to reduce the content of subcutaneous fat to the minimum, maximally “exposing” the muscle corset by the time of the competition (1 -2 times per year). It is impossible to achieve similar results on your own at home without the guidance of a highly qualified trainer.

Accordingly, the diet for drying the body at home may be less strict. It is important to learn how to determine the calorie content of the daily diet, using the food calorie tables and the level of your energy expenditure, which will allow you to slowly reduce the calorie content of the diet and control the amount of carbohydrates consumed. The training plan does not fundamentally change, but their intensity decreases. During drying at home, you need to properly balance your diet so that the body receives the necessary minimum of carbohydrates and fats, preventing starvation.

Drying the body at home is often accompanied by some dietary errors, the main of which are:

• malnutrition/overeating;
• complete rejection of salt;
• uneven distribution of food throughout the day (refusal of breakfast, consumption of carbohydrates in the afternoon);
• complete exclusion from the diet of carbohydrates / fats;
• a sharp restriction of the caloric content of the diet, which violates the basic principle - a consistent reduction in the calorie content of the diet;
• inadequate fluid intake.

Also, we should not forget that even at home it is necessary to periodically adjust your diet: if the weight is lost too quickly - increase the calorie intake, if the progress of weight loss is weak - reduce the calorie content. Whether or not to use special sports nutrition supplements when training at home, everyone decides on their own (protein shakes, amino acids, fat burners), but to balance nutritional micronutrients in the diet, it is recommended to use vitamin and mineral supplements (, Multitabs , Complevit , Unicap ) and preparations with Omega 3 .

An extremely important point at the stage of drying the body is the correct entry and exit from the diet. It is correct to practice the preliminary preparation of the body for drying, including the gradual restriction of high-calorie foods and sweets 1-2 weeks before it starts. The exit from the body drying regimen should also be slow, with a gradual return to the diet of foods familiar to you. It is a gradual return to the usual diet that allows you to save the effect of drying the body for a long time.

Approved Products

Diet for drying the body includes:

• Protein foods - lean red meats (beef/veal), rabbit and poultry (chicken, turkey), seafood, low-fat cottage cheese, soy products, fish (cod, hake, pike, perch, flounder, trout, salmon), chicken eggs soft-boiled, low-fat cheese, kefir.
• Fats - fish oil, virgin vegetable oils, walnuts, flaxseed.
• Carbohydrates - whole grain cereals (buckwheat, barley / oatmeal, brown rice), vegetables (olives, carrots, cabbage, tomatoes, garden greens, zucchini, eggplant, cucumbers, green lettuce leaves, onions, green beans), unsweetened fruits ( in the first half of the day), cereal bread.
• Free liquid - green tea, rosehip broth, mineral water, herbal teas.

Table of allowed products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
peas	6,0	0,0	9,0	60
green peas	5,0	0,2	13,8	73
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
broccoli	3,0	0,4	5,2	28
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
olives	0,8	10,7	6,3	115
iceberg lettuce	0,9	0,1	1,8	14
tomatoes	0,6	0,2	4,2	20
beans	7,8	0,5	21,5	123
asparagus beans	2,8	0,4	8,4	47
lentils	24,0	1,5	42,7	284
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
flax seeds	18,3	42,2	28,9	534
Cereals and cereals
buckwheat	4,5	2,3	25,0	132
oatmeal	3,2	4,1	14,2	102
millet porridge	4,7	1,1	26,1	135
brown rice	7,4	1,8	72,9	337
Flour and pasta
pasta	10,4	1,1	69,7	337
Bakery products
whole grain bread	10,1	2,3	57,1	295
Dairy
fermented baked milk	2,8	4,0	4,2	67
natural yoghurt 2%	4,3	2,0	6,2	60
Cheese and cottage cheese
cottage cheese	17,2	5,0	1,8	121
cottage cheese 0.6% (low fat)	18,0	0,6	1,8	88
tofu curd	8,1	4,2	0,6	73
Meat products
boiled beef	25,8	16,8	0,0	254
veal	19,7	1,2	0,0	90
rabbit	21,0	8,0	0,0	156
Sausages
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Bird
boiled chicken breast	29,8	1,8	0,5	137
turkey	19,2	0,7	0,0	84
Eggs
soft-boiled chicken eggs	12,8	11,6	0,8	159
Fish and seafood
pink salmon	20,5	6,5	0,0	142
seafood	15,5	1,0	0,1	85
herring	16,3	10,7	-	161
Oils and fats
linseed oil	0,0	99,8	0,0	898
olive oil	0,0	99,8	0,0	898
sunflower oil	0,0	99,9	0,0	899
Soft drinks
mineral water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-

Wholly or partially restricted products

Diet for drying the body excludes:

• Products containing easily digestible carbohydrates (sweets, dried fruits, sugar, honey, condensed milk, chocolate, jam, cookies, halva), sweet desserts, cakes, gingerbread, ice cream.
• Potatoes in any form, wheat bread, pastries, cereals from crushed grains.
• Fast food products, fatty meats, meat products (sausages, smoked meats, lard, bacon), fatty dairy / sour-milk products.
• Sweet fruits and juices from them (watermelon, melon, grapes, persimmon, banana, pineapple).
• Beverages containing caffeine and carbonic acid, alcoholic beverages.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
fried potato	2,8	9,5	23,4	192
radish	1,2	0,1	3,4	19
turnip	1,5	0,1	6,2	30
beet	1,5	0,1	8,8	40
Fruit
figs	0,7	0,2	13,7	49
Berries
grape	0,6	0,2	16,8	65
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
dates	2,5	0,5	69,2	274
Cereals and cereals
corn grits	8,3	1,2	75,0	337
white rice	6,7	0,7	78,9	344
Flour and pasta
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
dumplings	11,9	12,4	29,0	275
Bakery products
buns	7,2	6,2	51,0	317
wheat bread	8,1	1,0	48,8	242
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
candies	4,3	19,8	67,5	453
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
halva	11,6	29,7	54,0	523
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
ketchup	1,8	1,0	22,2	93
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
sugar	0,0	0,0	99,7	398
Dairy
milk 3.2%	2,9	3,2	4,7	59
condensed milk	7,2	8,5	56,0	320
cream	2,8	20,0	3,7	205
cream 20% (medium fat)	2,8	20,0	3,7	205
sour cream 25% (classic)	2,6	25,0	2,5	248
fermented baked milk 6%	5,0	6,0	4,1	84
fruit yoghurt 3.2%	5,0	3,2	8,5	85
Meat products
fatty pork	11,4	49,3	0,0	489
salo	2,4	89,0	0,0	797
bacon	23,0	45,0	0,0	500
smoked pork loin	10,5	47,2	-	467
pork cutlets	13,6	45,7	8,8	466
Sausages
w/smoked sausage	28,2	27,5	0,0	360
sausage with/dried	24,1	38,3	1,0	455
Bird
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Fish and seafood
fried fish	19,5	11,7	6,2	206
smoked fish	26,8	9,9	0,0	196
canned fish	17,5	2,0	0,0	88
sprats	17,4	32,4	0,4	363
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
Soft drinks
bread kvass	0,2	0,0	5,2	27
cola	0,0	0,0	10,4	42
coffee with milk and sugar	0,7	1,0	11,2	58
pepsi	0,0	0,0	8,7	38
energy drink	0,0	0,0	11,3	45
Juices and compotes
compote	0,5	0,0	19,5	81
grape juice	0,3	0,0	14,0	54
* data are per 100 g of product

Menu (Power Mode)

The food menu is compiled on the basis of a list of allowed foods, an individually calculated caloric content of the daily diet and the required content of BJU.

Contraindications

The body drying diet is designed for completely healthy individuals. Contraindications are diseases of the stomach and intestines, pathology of the cardiovascular system, endocrine / infectious diseases, period and lactation.

Proper nutrition for drying the body is the main key to success. A well-designed diet allows not only to achieve the desired results on time, but also not to harm your health.

Drying rids the body of excess fat, and, therefore, makes it more prominent and beautiful. In addition to physical activity, it is a low-carb diet, which is considered quite extreme and complex, because in its process the bulk of the menu is made up of protein-rich foods.

It is important to distinguish a diet for weight loss from diet food when drying the body. These are two different things. If you do not have the necessary muscle mass and physical fitness, you should not resort to drying the body, but it is better to choose a longer and “softer” diet for weight loss.

Body Drying Nutrition Program

In order for the body to gradually adapt to changes in nutrition and not experience increased stress, the diet during the drying of the body is divided into four stages.

The duration of the first stage is approximately one month. At this time, there is a gradual decrease in carbohydrate intake. The diet looks something like this: fats 20%, carbohydrates 30%, proteins 50%.

The second stage, lasting about a week, is characterized by an even greater decrease in carbohydrate intake (up to 10%), fats and proteins account for 10% and 80%, respectively.

At the third stage, which lasts a week, there is an almost complete rejection of carbohydrates, and drinking water is replaced with distilled water.

The final stage is designed to help the body smoothly begin to return to its usual diet. At this period (within a few days), the consumption of carbohydrates with a low GI (glycemic index) is already acceptable.

Mode and diet

Compliance with the diet is essential. The calorie content of the diet should be gradually reduced to 17-18 kcal per 1 kg of weight by reducing the amount of carbohydrates consumed and the food eaten in general.

In order to prevent the occurrence of a feeling of acute hunger, which is stressful for the body, the number of fractional meals per day should be at least 6-7 times.

Foods to be consumed daily:

• protein-rich food: lean beef and pork, poultry fillet, fish, seafood, cottage cheese products with a minimum percentage of fat;
• vegetable fats: vegetable oils, nuts.

Foods to be excluded from the diet:

• kefir, fermented baked milk with 3% fat and above;
• ketchups, sauces, dressings;
• heavily salted and peppered food;
• fried foods.

Important Rules

1. First of all, exclude from your diet high-calorie and not particularly beneficial foods: flour products from flour of the first and highest grades, sugar and all kinds of sweet foods, smoked meats, sausages, fast-food, glucose-rich fruits and fruit juices, alcoholic drinks.
2. The basis of your daily diet should be lean protein foods.
3. Remember the importance of fatty acids - eat vegetable oils in moderation.
4. All carbohydrates you consume should have a low GI (use food tables with a low glycemic index). These are, for example, buckwheat, durum pasta (rye), fiber-rich vegetables, herbs, etc.
5. Pre-lunch meals should contain all the carbohydrate-containing meals of the day, since carbohydrates are digested for a long time. Lunch and dinner are protein foods.
6. Intervals between meals should not exceed three hours.
7. Eat dinner should be 2-3 hours before bedtime.
8. It is necessary to drink enough clean water (2 liters) and green tea to prevent dehydration.
9. The diet should be supported by a program of intense physical activity. This will keep the muscles in good shape and maintain the elasticity of the skin.
10. Sports nutrition during drying is a must. The body needs support, so the use of protein, amino acids and multivitamin complexes is very important.

An example of a protein diet menu for one day

For women

• Breakfast: a little bread from flour of the second grade + 200 grams of fat-free cottage cheese.
• Snack: fruit (apple, orange or grapefruit).
• Lunch: 200 grams of boiled veal + 2-3 tbsp. spoons of buckwheat.
• Afternoon snack: fermented baked milk with minimal fat content.
• Dinner: green vegetables + fish, cooked in the oven or steamed.

For men

• Breakfast: coffee or tea (without sugar and sweeteners) + biscuits.
• Snack: oatmeal boiled in water and without oil + boiled chicken fillet.
• Lunch: rice or buckwheat (without oil) + chicken breast / fish fillet + fiber salad dressed with lemon juice + two boiled eggs (optional with yolk).
• Afternoon snack: chicken breast or fish fillet.
• Dinner: low-fat cottage cheese or protein shake.

Contraindications

A low-carbohydrate diet is suitable for people with good health and good athletic training. An improper diet, or rather, an acute lack of carbohydrates, can provoke ketoacidosis (poisoning of the body with ketone bodies) and, as a result, ketoacidosis coma.

Contraindications are diseases of the cardiac system, excretory and digestive systems, as well as diabetes. If you have chronic diseases or other health problems, then before you start drying the body, you should definitely consult a doctor. Also, if you are not professionally engaged in bodybuilding, then think again before exposing your body to such loads. You can have a beautiful body without resorting to drying the body.

A diet based on the transition from carbohydrate-containing foods to protein foods does not often cause general malaise, depression and drowsiness. At the first symptoms of weakness, the appearance of a taste and smell of acetone, you should immediately stop the diet and return to normal nutrition.

The term "drying the body" was introduced into use. From time to time, they switch to a 5-6 week sports diet to reduce body fat and, through exercise, give relief to inflated muscles. The result is determined by: menu, cooking technology and diet. The principle is built:

• on a smooth reduction of carbohydrates;
• introducing a large amount of protein and vegetables into the diet;
• weekly BJU correction;
• 5-6 meals a day.

Low-calorie food, when dried, leads to a deficiency of glucose, and forces the body to break down fats.

What foods can not be eaten

First of all from the menu completely exclude simple sugars, baked goods made from white flour. Under the ban when drying alcohol and other tonic drinks. You can drink coffee, tea and yeast-free drinks. On the menu do not include butter, mayonnaise, products from the permitted menu, prepared by frying. Meat and fish:

• baked in their own juice;
• boil;
• grilled;
• put out.

Eggs are boiled, omelets are steamed or microwaved.

Questionable foods to avoid

To the question: is it possible when drying soy sauce there is no clear answer. Although this is really a low-calorie product that emphasizes the taste of protein food, it is useful only if it contains only natural products that have gone through a fermentation cycle.

This also applies cola zero dry. There is nothing in the drink but asparkam, which is much more harmful Sahara. In addition, no one knows the real recipe for the drink. What is wrong with rosehip infusions or herbal teas that supply natural vitamins and strengthen immunity?

Honey when drying, replace a handful of dried fruits. Is it worth it if it contains simple sugars? It contains up to 80% glucose, fructose and sucrose. In light varieties, 380 kcal / 100 g, in dark varieties, 455. In addition, it contains antibiotics. Better to replace the sweet walnuts, cashews, almonds. Drying peanuts stimulates nitrogen production and delivery of nutrition to tissues.

List of protein products for relief

Athletes increase the protein rate to 2.5/1kg of weight. The share of animal protein is 70%. The rest of the organic matter the body receives from plant foods. List of products that you can eat 150-200 g per meal:

• red meat;
• eggs;
• mushrooms;
• turkey;
• white meat chicken.

Useful dried fish, seafood, including seaweed. Source of vegetable protein- nuts, seeds, sesame seeds, flax seeds, legumes. Only in women's the body of beans, peas, chickpeas, lentils are better absorbed and do not cause fermentation.

Is it possible to dry cheese and sour-milk products

A glass of dried milk with a fat content of 1.5 contains 6 g of protein, about the same number of carbohydrates, about 20 micro and macro elements. A warm drink will replace a snack and let you forget about hunger.

Those who have Problems with the breakdown of lactose, take in yogurt and kefir for drying.

For breakfast and snacks fat-free cottage cheese, hard tofu cheese are suitable. Fresh or frozen blueberries, raspberries, strawberries are added to dried cottage cheese with 1% fat. In the first week a slice of regular cheese is allowed, but it is better to replace it with unsalted cheese containing 1.7% fewer calories or a soy analogue. The share of milk fat in the daily diet is 2%.

What foods can you eat when drying the body for girls: a list of carbohydrates

In the first week, the daily norm of glucose does not exceed 200 g, at 2-4 seven days the volume is reduced to 50-70 g, at the last it is again increased by 2.5 times. However, these values ​​are approximate and the amount of intake of complex sugars in the body is determined by well-being. In any case, you can’t do without slow carbohydrates at breakfast.

• Dried brown rice and pasta made from rye flour, millet, quinoa, buckwheat are the main suppliers of slow carbohydrates.
• Muscle cells are supplied with energy by drying oatmeal porridge, avocados, carrots, dried fruits eaten for lunch or an hour before training.

What fruits can be dried for girls: allowed foods

Benefit green apples when dried is undeniable. But is it possible to dry watermelon, banana, if they have a high glycemic index (GI)? In the pulp of gourds, including melon, up to 92% water, 7.5% carbohydrates and only 0.6 protein. But along with apricots, watermelon mango contains a lot of provitamin A, which is necessary for myofibrils and the immune system. There are only 40-50 kcal in 100 slices.

Although bananas when dried unwanted because are forbidden starchy foods, but there is no other source of muscle-relaxing magnesium. The fruit affects the synthesis of tryptophan, which improves mood, satisfies hunger for 2 hours. Useful fruits for drying:

• Grapefruit, citrus, pear.
• Sour berries - lingonberries, cranberries, currants.

What foods dry out the body

The first is fresh vegetables. For their absorption, the body loses more energy than is contained in the products themselves. So, if there are 14 kcal in a cucumber, 16 units of heat are needed to split it. The list of body drying products for women for every day includes garden products:

• all types of cabbage;
• celery;
• bell pepper;
• zucchini;
• green bean.

Helpful for drying tomatoes, turnips, radishes, spinach, lettuce.

How to cook low calorie food

The way they are prepared matters. Vegetables on drying, they are mostly eaten raw. If you stew green beans, turnips and celery with vegetable oil or add a spoon to a salad, the energy value of the dish will immediately increase. In 1 tsp. (5 g) contains 45 kcal, in the dining room more than 180. However, natural vitamins and minerals are absorbed completely with fats, so 5 g of oil for salad dressing not prevent.

Beets, carrots are eaten only when dried fresh in complex salads. After cooking, their GI increases exactly 2 times. But what if not all permitted foods can be eaten without heat treatment? Stew in water or tomato sauce, pour garlic-lemon sauce with herbs or cook first courses from them. Soups for drying the body on lean meat broths - an additional source of protein and vitamins. help you create a menu and diversify your diet.

Proper drying of the body for men involves an integrated approach to changing nutrition and training. This is the only sure way to reduce the percentage of subcutaneous fat, maintain muscle volume and ensure the drawing of contours.

How to dry for muscle relief for men at home

Before switching to the drying mode, the ratio of fat and muscle is calculated for individual parameters. Depending on age, the indicators will be different. If for a 30-year-old man the norm is 16-20%, for those under 50 the numbers will be lower - 12-18%. When exceeding 25% in the first case and 28% in the second:

• proceeds to drying the body, making a menu for a month by day;
• reduce the weight of shells by 1/3;
• increase the number of repetitions and sessions;
• minimally reduce the rest time between sets;
• include drying at home and the gym.

Relief nutrition program for men

When compiling a training program and diet, it is assumed that body drying lasts 1.5 months, and calculate calories by week. The diet involves a limited intake of fats and carbohydrates.

BJU in men when drying is calculated according to the formula: body weight x 13.7 + height x 5 and minus years. With systematic sports loads, the final figure is multiplied by 1.6, when working in the gym 4-8 times a month - by 1.4.

To properly dry for relief, athletes also adhere to certain dietary rules:

1. Don't skip breakfast. Refusal to eat in the morning slows down the metabolism.
2. Eat every 3 hours. A fractional menu for drying the body for every day increases metabolism. Moreover, frequent meals prevent the occurrence of bouts of hunger.
3. Completely exclude fast carbohydrates from the diet, limit the intake of slow carbohydrates to 200 - 70 g per day.
4. 2/3 of the diet is eaten up to 15 hours. In the first half of the day, digestion is more active and food is quickly absorbed.
5. Have dinner 4 hours before bedtime.

An example of a menu for drying the body for men for every day

The program is designed in such a way that the body receives the necessary nutrients, but at the expense of "sugar" reserves, it takes the energy of their fat depots and removes decay products in a timely manner.

Monday

Every morning Start with 1-2 glasses of warm water with lemon.

1. For breakfast, eat 250 g of low-fat cottage cheese with berries or an orange.
2. They have a bite of chicken breast with steamed buckwheat, washed down with unsalted tomato juice.
3. For lunch, baked or boiled veal with 100 g of brown rice, vegetable salad with a spoonful of vegetable oil are prepared.
4. For an afternoon snack, they eat 3 eggs, a fermented milk product with bran.
5. For dinner - stew with meat and vegetables.
6. Drink before bed.

Menu for men on Tuesday

1. 3 eggs, 150 g cottage cheese, unsweetened fruit.
2. Baked fish with brown rice, cabbage and carrot salad with linseed, sesame or olive oil.
3. Fish soup, boiled shrimps + baked broccoli and cauliflower with garlic-lemon sauce.
4. 50 g unsalted cheese, 60 g cashews.
5. Salmon steak in the oven + 100 g baked potatoes in their skins.

Home menu for drying on Wednesday

1. Omelette for a couple of 3 eggs, kefir with bran.
2. Rice with spinach + half an avocado.
3. Steamed beef cutlets or paella with mussels + salad.
4. Smoothie with green apple, parsley, spinach, sorrel, kefir, half an avocado + 6 walnuts.
5. Meat in foil + baked zucchini with eggplant.

Food for drying on Thursday

1. Oatmeal with berries + yogurt with 2 tablespoons of bran.
2. White meat chicken + a serving of rye flour pasta + lettuce + tomato + cucumber
3. Eggplant or zucchini stuffed with beef and rice, peppers in tomato sauce.
4. 6 proteins + 60 g almonds + 50 g cheese.
5. Homemade veal boiled pork + cabbage salad + kefir.

Menu for Friday

1. Steamed buckwheat + kefir with bran.
2. Avocado + 4 proteins.
3. Risotto from unpolished rice with seafood.
4. Cottage cheese + 6 walnuts.
5. Baked shrimp in milk sauce + vegetables.
6. sporpitis.

Men's Saturday Nutrition Program

1. Unsweetened cottage cheese casserole with berries and yogurt + 2 liters of bran.
2. Baked or boiled turkey with a portion of radish salad, Beijing cabbage, green onions.
3. Risotto with brown rice with mushrooms.
4. 6 proteins + a handful of pumpkin seeds + a slice of cheese.
5. Seafood salad.
6. Protein.

Sunday

protein day

1. 5 proteins + granular cottage cheese with bran.
2. Mussels in lemon sauce.
3. Eggplant stuffed with meat or mussels.
4. Squids stuffed with mushrooms and eggs without cream sauce.
5. Salmon steak or hake in the oven (slow cooker) with lemon juice.

It is possible to dry the body of a man for a month only on condition cuts portion sizes up to 200 g and compliance with the daily calorie intake. Permissible amount of slowly digestible carbohydrates per day in the first week- 2g / 1kg of body weight. So, with a weight of 80 kg, only 160 g is required, with 85 kg - 170 g.

Diet for a month

Menu On the second seven days has more restrictions. Allowed intake of carbohydrates – 1 g / 1 kg of weight. Foods with a glycemic index above 40 are allowed only before lunch. Portions of cereals, side dishes from cereals are equal to 6 tbsp. l. From the menu clean up cheeses, starchy and sweet root vegetables - potatoes, carrots, beets, radishes.

How to dry guys at 3 and 4 weeks

Reduce carbohydrate intake up to 0.7 g / 1 kg of weight. 80% of the menu is proteins. The calorie content of the diet does not exceed 1500 kcal. However, there can be no universal advice for fitness enthusiasts and professional athletes. One needs to make the body lean, the second needs to get into a different weight category or achieve muscle separation. Therefore, everyone adapts the proposed diet option for themselves, based on goals, metabolic characteristics, and load level.

What to do if health deteriorates

Powerlessness, apathy, the taste of acetone in the mouth are signs of ketone poisoning. To relieve discomfort daily intake of carbohydrates bring to 200-300 g and increase the consumption of clean water. If you do not drink about 3 liters of fluid per day, the body will suffer from dehydration. So that it does not linger in the tissues, from the diet clean up salt. After stabilization of the condition, they return to the sports diet again.

Useful video about drying nutrition for men