Diet when drying the body for women and men

When we hear the word "drying" today, in 90%cases under it we mean not the name of a bakery product. This is the period of burning fat and reducing the amount of water consumption that is relevant for athletes (bodybuilders, athletes, fitness models) in order to prepare for the competition. Diet on drying the body is a diet for professionals, but in everyday life people can use the basic principles of this nutrition, which will get rid of annoying fatty clusters.

The duration of the diet is about two months.

Men

Let's see what needs to be included in the menufor men. Diet for body drying "draws" the muscles, which in the process of training increased. They usually form excess weight - water, fat. The only way to remove them correctly, without harm to health - is to create a calorie deficit in the body, then the consumption of their own stores of subcutaneous fat will begin. It is impossible to completely reduce his intake - in general, practically to stop eating. Intensive use of calories and exercise until exhaustion - is also not an option. A balanced increase in consumption and a decrease in nutrient intake is the most effective method.

When compiling a diet menu for body drying for men, it is worth paying attention to the following tips and recommendations:

1. Avoid metabolic disorders.Rigid diets are a trap. Strong food restriction and starvation leads to the postponing of fat in reserve, and the body at the same time "eating" the muscles that you are building up. The result is a bony, loose, puffy figure, "skin and bones", and fat does not disappear anywhere. Poor fashion models, always hungry, usually have an average of 40% fat and weight of only 50 kg. For the unholy organism this is a very severe stage of obesity.
2. Minimize carbohydrates, simple sugars.But do not exclude them, because carbohydrates are fuel for the brain. Eat dried fruits, honey and other products containing fructose and potassium, replace fatty sweets with marmalade, jelly, marshmallows.
3. Flour should be limited, it's very heavy products.
4. Stick to frequent meals after 3 hours five times a day. The organism will not have time to get hungry and will not include the regime of emergency accumulation "in reserve".
5. Your last meal should be taken about 2 hours before bedtime.
6. Take vitamins.

How much can you carbohydrate, protein and fat and calories

For example, we take a man weighing 85 kg.

Proteins - 2 g per 1 kg of body weight: 85 x 2 = 170 g.

Carbohydrates - on drying reduce to a minimum - 2 grams (85 x 2 = 170 grams)

Fats - 0.5 g per 1 kg of body weight: 85 x 0.5 = 42.5 grams of fat per day

The number of calories, based on the number of proteins, carbohydrates, fats: proteins - 4 kcal per gram, carbohydrates - 4 kcal per 1 g, fats - 9 kcal / g.

So, the allowable amount of calories per day with a diet on drying the body: 170 * 4 + 170 * 4 + 42.5 * 9 = 1743 kcal.

The basic diet is "3 + 1"

With all this said, we suggest an optimal diet for three days to draw muscle. Sugar is excluded, meals are taken after 3 hours.

First day.

1. A cup of coffee with milk (optional), two boiled eggs, oatmeal.
2. Two bananas.
3. Chicken broth on the breast and a piece of breast - 250 grams, toast, tea.
4. Low-fat cottage cheese - 300 grams.
5. Boiled or baked fish, vegetables (without oil).
6. A glass of yogurt.

Second day.

• Cheese 4% - 200 grams, porridge from buckwheat, coffee with milk.
• One green apple.
• Pasta with tomatoes, 220-250 grams of boiled lean beef, dried bread, tea with honey.
• Cottage cheese - 250-300 g.
• Low-fat fish 200 grams, salad of vegetables (season with lemon juice).

The third day.

• Eat an omelette from 2 eggs without butter, millet porridge, coffee with milk.
• Cottage cheese with honey - 150 grams.
• Broth with 250 beef or veal, vegetable salad, a piece of stale bread, a cup of tea.
• 200 g of chicken breast and vegetables - all boiled.

On the fourth day you can eat anything, except for fatty and buttery. Then again three days of drying and - rest - the fourth day. So 6 weeks.

During the diet on the drying of the body training is secondary - both for women and for men.

Women

According to nutritionists, the lowest caloric threshold in the daily intake is 1200 kcal, otherwise you risk breaking the metabolic process in your body.

Let's try to make a menu for women. On a diet for body drying, observe the following rules:

• be sure to have breakfast;
• drink about 2.5 liters a day;
• there is before training only protein-containing foods - egg whites, boiled meat, kefir, cottage cheese;
• if you attended a workout, do not eat for 1 hour, and then you can eat something protein;
• exclude white sugar and pastries, carbonated sweet drinks, alcohol, pickles and smoked products;
• from the fruit leave lemons and grapefruits, apples sour green and kiwi.

What to include in the diet

Grits necessarily leave - pearl barley, oatmeal and buckwheat should be present in the diet. In addition, during the drying period will be useful:

• oat bran;
• pasta from rye or whole-grain flour;
• pepper, tomatoes, cabbage, cucumbers, beans, parsley, coriander, dill, onions;
• nuts;
• unsweetened tea.
• cocoa, dried fruits and honey - with restrictions.

Proteins, fats and carbohydrates in the menu for women

On the diet for body drying the followingnorms of nutrients. Proteins: 1-2 grams per kilogram of body weight, fats: 0.7-1 gram per 1 kg of body weight. Carbohydrates are a dynamic quantity, their share should be about 40-45% in the total volume.

There is a need for slow carbohydrates, they are digested for a long time, nourish the body and satisfy hunger well.

Fruits need to be consumed, but only in the morning and a small portion. Potatoes, cereals and grain bread can be eaten in limited quantities, a maximum of two times a day.

Approximate diet "a week"

Diversify this menu, your mode and physical activity. This diet can also be used throughout the drying period.

Monday:

• breakfast: porridge or oatmeal or buckwheat, eggs (2 pieces) hard-boiled, coffee or green tea (can be black, without sugar);
• For a dinner we eat meat or fish, on a garnish - rice or buckwheat. Then you can eat low-fat yogurt or acidophilus;
• for a snack you can have a snack with nuts (3-5 pieces);
• dine with fruit salad and a glass of 2% kefir.

Tuesday:

• let the morning meal consist of omelet and grapefruit, also drink tea, you can ginger;
• for lunch, eat fish soup, eat fish from soup, add boiled rice and a leaf of green salad;
• a handful of dried fruits or kefir - for a snack;
• for dinner, eat meat with salad. Fill it with a spoonful of olive oil, but in no case mayonnaise.

Wednesday:

• in the morning you can eat porridge, or pour oat bran with kefir, add tea or coffee (with milk - if there is a desire);
• about 13:00 - for lunch - cook a chicken breast and rice or pyshnka or buckwheat, a green salad;
• At five o'clock you can eat bread with a spoonful of honey.Diet on the body for women does not exclude completely sweet foods. You can eat half of marshmallow or marmalade, otherwise you will be tortured by headaches, and your irritability will simply go off scale;
• no later than 20:00 eat cottage cheese and yogurt (low-fat).

Thursday:

• if you are tired of cereal, for breakfast you can eat boiled vegetables or baked, or salad and two egg whites, drink a cup of tea with a small amount of milk - if desired;
• for lunch, eat boiled meat (veal, turkey) and vegetable soup; if you really want, you can add potatoes to it;
• at five in the evening, when you want to eat, take a little cottage cheese and yogurt;
• for dinner, bake carp or cod, prepare a salad of vegetables (preferably fresh and seasonal).

Friday:

• porridge for breakfast is a classic diet for dryingbody, the menu for a week can include barley or barley, do not neglect rice, add dried fruit, show imagination, you can eat millet mush with pumpkin;
• from evening put out the beans with garlic (you can without it if you are afraid of smell), boiled fish or baked will be an excellent protein supplement;
• bite bread from whole grains, or take a little boiled buckwheat (you can toast from whole grains);
• Dinner: fruit salad, yoghurt.

Saturday:

• boiled eggs (1-2) and porridge with tea or coffee;
• for lunch you can eat a stew of vegetables and mushrooms, without oil, green salad, chicken breast;
• We eat fruit and cottage cheese (150 g) for a mid-morning snack;
• in the evening, arrange a fish dinner - eat a salad of sea kale and fish on the grill or a couple.

Sunday:

• in the morning, eat a fruit, tea and an omelette of 2 proteins, drink a cup of coffee;
• for lunch, traditionally meat and salad;
• during the day, have a snack with an apple or kiwi;
• for dinner, eat a large portion of vegetable salad;
• before going to bed, drink a glass of yogurt.

Cuisines of the world

And how do you like this idea for a week's diet?Drying the body should not go boring! You can every day arrange for yourself days from the dishes of the kitchens of the whole world, show imagination! Let Monday be Russian, Tuesday - Japanese, Wednesday - Thai and so on. The diet on drying should be various. You need to be distracted from the amount of food, compensating for its quality and variety.

Drying training

Do not focus too much ontraining when drying the body. The diet menu for every day is still quite modest in terms of the number of calories, and if you leave the usual training regime, you run the risk of losing your energy.

Alternate them according to the following scheme:

• Monday - power;
• Tuesday - rest or give aerobic exercise;
• environment - power;
• on Thursday - rest;
• Friday - power;
• on Saturday - aerobic;
• finally, on Sunday you can rest.

Aerobic loads are jogging, running and walking at a fast pace, cycling, jumping rope. Simulator simulators also work. Sign in to the pool, skate and roller skates.

Do not forget to rock the press.Every day two exercises - nothing bad will happen to you, and the muscles will not get out of tonus and the skin will not hang. For example, the "bar" exercise is perfect for 1.5 minutes.

Food and exercise

If all the rules are followed, the fat will begin to "melt", andmuscles will not disappear anywhere due to pleasure-giving trainings and a balanced diet. Drying the body at home assumes, however, not only the correct diet and regular exercise. Do massages and wraps, masks and spa treatments, walk, move. Do not forget about stretching, so as not to lose flexibility and good posture. And, of course, enjoy small life pleasures - a hike in movies with family, games with children, a romantic date with her husband, beautiful flowers, the favorite fragrance of perfume ...