Drying the body: useful information

Many people confuse the concepts of drying the body and losing weight. Body drying is a process of targeted reduction of subcutaneous fat to 8-10%, as a result of which muscle relief is better manifested. Losing weight is getting rid of extra pounds (not just excess fat).

Three components of drying:

• Drawing up the right training program.
• Normalization of caloric intake.
• Correction of the proportions of muscle and fat tissue.

In other words, drying the body for girls is not a diet for 2 weeks, but a long process that will take up to 2 months. Experts emphasize that this system is not for everyone, it can be performed a maximum of 2 times a year, and is certainly not recommended for people with poor health.

The initial level of subcutaneous fat should be no more than 25%. We would like to warn you that muscles are burned faster than fat, so they must receive high-quality support (strength and nutrition). The amount of protein in food increases, but carbohydrates and fats are minimized.

A completely carbohydrate-free diet can be dangerous to health; medical reviews about it are ambiguous, because ketoacidosis can develop. But consuming carbohydrates in small quantities solves this problem. Carbohydrates are energy, it is the energy that accumulates in the muscles, and the unspent energy is transformed into fat deposits. Accordingly, when the body uses up glycogen reserves in the muscles and liver, fats from the depot are used.

Important! Drying the body will be effective only if girls have muscle mass. If it is not there, you need to move from fitness to strength training and mass-gaining programs, and only then dry off.

Diet and its features

During drying, 70% of the diet should be proteins, the rest - unsaturated fats and complex carbohydrates.

Not everyone knows about the principles of healthy eating, but briefly about the main thing:

• Fats are saturated and unsaturated. Saturated ones are found in fatty meat, butter, and dairy products. These are harmful fats that are poorly broken down by the body. Unsaturated fats are found in sea fish, low-fat dairy products, dietary meat, and nuts.
• Carbohydrates - there should be a little of them in the menu, start with 2 grams per 1 kilogram of your weight and gradually reduce the amount. Include porridge (buckwheat oatmeal) and durum wheat pasta in your menu. But you need to be careful with sweets and baked goods. For a slim body, you will have to give up fruits while drying, because they contain fructose and sugar.
• Proteins can be either plant or animal. Vegetable protein is recommended for girls; men have a harder time digesting it.

Drying rules for girls:

• Meals should be fractional (5-7 times) and consist of the right foods.
• You should drink more water: your weight in kg x 0.03. It improves metabolism and cleanses the body.
• Nutrition should not be high in calories: you lose weight if you burn more calories than you consume. Count calories every day and adjust your diet.
• The result will be noticeable within 2 weeks, but the process itself lasts from 6 to 12 weeks.
• Do not forget that proper nutrition alone will not give results; you need high-intensity training. Heavy loads are not recommended for girls; supersets, crossfit, and interval training have proven themselves well. Alternating strength and cardio exercises has the best reviews.
• You cannot sharply reduce the caloric content of your diet; the menu must be complete. Every day that you live on a starvation diet, the body compensates. Moreover, he will begin to store fat for future use, and all efforts will be in vain. Therefore, you cannot go hungry.
• You can additionally drink fat burners, but remember that they also have contraindications. Each drug is selected individually. In addition, they do not work without appropriate loads; only during sports does the metabolism activate and the process of burning fat begins.
• A month may pass and you will notice that the program has stopped producing results. You can change the menu for a couple of days, saturating it with good fats and carbohydrates. This unloading stimulates the production of hormones, and fat burning will resume.
• Before training, it is recommended to create a menu with slowly digesting carbohydrates (oatmeal, whole grain bread) and proteins.
• You should not eat 2 hours before and after training. Before lunch you should eat 2/3 of the foods from your menu.
• Give up junk food, alcohol, smoking - such nutrition definitely does not help you lose weight.
• It is recommended to steam, stew or boil dishes. Make sure there are no fried or smoked foods on your menu.
• The menu should include low-fat fermented milk products, dietary meat and fish, seafood, eggs, vegetables, and cereals. Fruits are allowed only in the first week, then they are excluded.
• If drying lasts longer than a month, consult your doctor about taking multivitamin complexes.
• On average, you will lose up to 5 kg in a month. In 2 weeks – 2-3 kg.

Indicative menu for a month

• Week 1 – 2 g of carbohydrates per 1 kg of your weight.
• Week 2 – 1 g of carbohydrates per 1 kg, do not reduce the amount of proteins and fats.
• Week 3 – everything is the same as for the second.
• Week 4 – repeat of the first.

It is also better to calculate your exit from the diet by day: for the first 3-5 days, stick to the diet of the fourth week. We increase the amount of carbohydrates gradually, do not abuse simple carbohydrates. We increase the calorie content of the diet by no more than 100 kcal per day.

Day of the week Indicative menu 1st For breakfast: vegetable salad (200g), a glass of low-fat yogurt.
For lunch: stewed vegetables (100g), boiled chicken (150g).
For dinner: vegetable salad (200g), boiled chicken (100g)2nd For breakfast: cottage cheese with nuts (120g).
For lunch: meat broth (100g), beef stew (100g), cabbage salad (150g).
For dinner: vegetable salad with egg (150g), lean ham (50g)3rd For breakfast: oatmeal with raisins (100g).
For lunch: pureed vegetable soup (200g), boiled beef (100g).
For dinner: stewed chicken with vegetables (250g)4th For breakfast: 2 boiled eggs, 1 glass of kefir.
For lunch: pepper with rice and lean beef (150g), vegetable salad (100g).
For dinner: rice with vegetables (200g)5th For breakfast: scrambled eggs from 2 eggs.
For lunch: lean borscht (150g), stewed beef (100g).
For dinner: seafood salad (150g)6th For breakfast: low-fat cottage cheese (100g).
For lunch: stewed fish with vegetables (250g).
For dinner: baked fish (150g), vegetable salad (150g)7th For breakfast: buckwheat porridge (150g), 1 glass of milk.
For lunch: boiled chicken (150g), rice porridge (100g).
For dinner: stewed beans (100g), boiled beef (100g)

Table 2. Menu 2 weeks by day

Day of the week	Indicative menu
1st	For breakfast: low-fat cottage cheese (150g), 1 glass of kefir. For lunch: low-fat fish soup (150g), stewed fish (100g). For dinner: omelet from 3 egg whites, boiled chicken (100g)
2nd	For breakfast: oatmeal with berries (150g). For lunch: stewed chicken with vegetables (250g).
3rd	For breakfast: 2 boiled eggs, 2 tomatoes. For lunch: puree soup with cauliflower (200g), boiled beef (100g). For dinner: buckwheat porridge (100g), boiled chicken (100g)
4th	For breakfast: cottage cheese with dried fruits (150g). For lunch: rice with vegetables (200g). For dinner: beef chop (100g), vegetable salad (150g)
5th	For breakfast: 1 boiled egg, oatmeal (100g). For lunch: mushroom soup (150g), chicken cutlet (100g). For dinner: vegetable stew (200g)
6th	For breakfast: low-fat cottage cheese (120g). For lunch: meat broth (120g), stewed vegetables (150g). For dinner: pilaf with beef (150g)
7th	For breakfast: omelette (150g). For lunch: bean soup (200g), boiled chicken breast (100g). For dinner: cottage cheese with dried apricots (150g)

The third week repeats the menu of the second, and the fourth week repeats the menu of the first. Reviews about this diet are mostly positive.

Body fat is a special diet that is designed to burn fat while preserving muscle mass as much as possible. This means that with properly organized drying, you will be able to burn fat deposits as much as possible, and not muscles (this is what happens when following most fashionable diets).

Maintaining muscle mass will provide benefits such as a more attractive silhouette (toned muscles with a minimal amount of fat look much better than sagging skin after an exhausting diet), as well as a more varied diet (people with a higher percentage of muscle mass can afford to eat much more calories without danger to your figure).

Many women work hard to train their abdominal muscles for years, but they are hidden by subcutaneous fat. If you want to see your sculpted abs, then drying is the perfect solution for you. Let’s immediately say that drying is suitable for those who need to lose up to 10 kg. Otherwise, drying may take longer, and then your health will suffer greatly. In general, drying should last about two months.

It should be borne in mind that 80% of success in cutting depends on nutrition, but you also need to remember about physical activity.

1. Preservation of muscle tone and muscle mass.
2. Increased metabolism and, accordingly, faster burning of subcutaneous fat.
3. Increasing the calorie window, due to which weight loss occurs.

Where to start the drying process?

Drying should not start abruptly. This is a strict diet, the body needs to be prepared for it. Therefore, 2-3 weeks before drying, you should reduce your protein intake to a maximum and carbohydrates to a minimum. This means that it is necessary to exclude all harmful products from the diet, from baked goods and sweets to smoked products. Remains in the diet: whole grain bread, cereals, pasta made from rye flour, as well as durum wheat. Of course, the basis of the diet will be protein products such as meat, fish, legumes and low-calorie milk.

Drying was invented for athletes and in its original form it involves 4 periods. During any drying period, the minimum daily calorie intake should be higher than 1200 kcal. Failure to follow this recommendation may result in serious health problems.

The first drying period (stage) lasts 4 - 6 weeks. At this stage, you should consume 50-60% protein, 10-20% fat and 20-30% carbohydrates (20% is better). The optimal calorie content for this period will be 1600 kcal per day. Following this condition, protein should be 200 grams (820 kcal), fat - 34 grams (320 kcal), carbohydrates about 117 grams (480 kcal).

Sample menu at this stage:

• breakfast example: boiled chicken egg + 1 egg white (throw away the yolk or give it to the enemy), oatmeal cooked in water (per 50 grams of dry cereal) + green tea.

Total: 22 g protein + 14 g fat + 34 g carbohydrates. Calories – 260 kcal.

• second breakfast (after about 2 hours): 100 grams of chicken breast + salad of boiled grated beets (about 200 grams), seasoned with a teaspoon (4.5 grams) of flaxseed (olive) oil + medium apple (about 200 grams).

Total: proteins 27 g (111 kcal) + 6.5 g fat (61 kcal) + 38 g carbohydrates (156 kcal). Calories – 328 kcal.

• lunch: 200 g squid fillet + rice porridge on water (50 g dry cereal) + salad (fresh cabbage or cucumbers) - 200 g + 1 tsp. olive oil.

Total: proteins - 46.5 grams, carbohydrates - 46.5 grams, fats - 6.5 grams. Calories – 441.

• snack: 200 grams of baked chicken breast.

Total: proteins - 47 g, fats 4 g. Calories – 230 kcal.

• afternoon snack: omelet of 5 chicken proteins, fried without oil.

Total: proteins - 18 g. Calories – 74.

• dinner: boiled chicken fillet 150 g + salad of 100 g shredded white cabbage (can be sprinkled with lemon juice).

Total: proteins - 39 grams, fats - 4 grams, carbohydrates - 5 grams. Calories – 255.

Second drying period

This stage should last a week or two (but a week is still better). You need to consume 80% protein, 20% fat. Eliminate carbohydrates completely. The diet should consist only of pure proteins. Lean meat (mostly chicken fillet), white lean fish, squid meat, chicken egg whites, shrimp. Fats will enter the body along with protein foods. The above products must be baked or boiled. The calorie content of the daily diet can be reduced to 1200-1400 kcal per day (234-273 grams of protein and 26-30 grams of fat, respectively).

During the first two stages of drying, it is necessary to consume a sufficient amount of clean artesian water (about 2 liters per day).

If you are not involved in professional sports and are not preparing for competitions, then you should stop at this stage of drying. If you follow all the recommendations, you should get the correct result.

Try to drink water more often between meals. Drink green tea and chicory root extract. These drinks will not only help decorate your diet, but will also enhance the fat burning process.

Menu for the second drying period

Example menu for this drying period:

Breakfast: chicken breast – 200 grams.

Total: proteins – 47 grams, fats – 4 grams. Calories – 230.

Second breakfast: omelet (3 whites and 1 egg), fried without oil.

Total: proteins – 23.5 grams, fats – 11 grams, carbohydrates – 1 gram.

Lunch: 300 grams of lean white fish.

Total: 54 grams of protein, 3 grams of fat. Calories – 250.

Snack: 200 grams of baked chicken breast.

Total: proteins – 47 grams, fats – 4 grams. Calories – 230.

Afternoon snack: 200 grams of squid fillet + 1 cucumber.

Total: proteins – 36 grams, fats – 1 gram, carbohydrates – 3 grams. Calories – 170.

Dinner: 150 grams of baked or boiled chicken breast.

Total: proteins – 36 grams, fats – 3 grams. Calories – 176.

Third drying period

It lasts no more than a week and is conducted by professional athletes closer to the competition. At this stage, proteins are reduced to a maximum, fats to a minimum, and carbohydrates are absent. The amount of incoming liquid is also minimized.

Fourth drying period

It's called "carb loading." This is a kind of beginning to exit the diet. It starts three days before the competition.

If you decide to get by with the first two stages of drying, then you need to immediately start carbohydrate loading.

You should finish drying by starting to eat foods that are low in carbohydrates (having a low glycemic index). The vegetables that are poorest in carbohydrates (greens, cucumbers, cabbage) come in handy here. Then you can add some fruit, baked potatoes, cereals, pasta made from durum wheat or rye flour. It is better to spread this process over a week. Afterwards, you can begin your normal balanced healthy diet.

During drying, be sure to take complex vitamins and minerals. These can be regular complexes or drugs for athletes. At the same time, you can reduce the loss of vitamins and minerals in the body, despite following a strict diet.

It’s also a good idea to add natural and artificial fat burners during drying. Acceptable natural fat burners during this period are: green and ginger tea, chicory, all kinds of spices (cinnamon, vanilla, cloves). Of the artificial fat burners, L-carnitine is considered the safest and most effective. It will help burn fat during workouts, add energy, and also strengthen the heart muscle. L-quarantine should be drunk on days of physical activity half an hour before it. For example, if you train on Monday-Wednesday-Friday, then half an hour before training you need to drink 0.5-1 grams of L-carnitine.

When will drying results appear?

The first changes can be noticed already at the end of the first week if the recommendations are followed correctly and the diet is followed. You will notice that you have tightened up. If you were already actively involved in sports before drying, the muscles will become better palpable. During the drying process, it is the fat mass that is lost, while the muscle mass (which is much heavier) is retained, so weight will be lost more slowly than volume. So that the motivation to dry does not leave you, you can keep a diary where you record your volumes. Measure them no more than once a week.

At the end of drying, you will lose a significant part of the fat deposits from your problem areas.

It is optimal to carry out active physical activity at least 3 times a week. This will ensure high metabolism and preservation of muscle mass. You should also try not to miss the opportunity to do “everyday” exercises: once again wash the floors with a rag rather than a mop, ignore the elevator, get off the transport earlier and walk at least one stop.

Drying is a very strict diet, so it has a number of contraindications. You should not dry yourself if you have diseases of the stomach, intestines, kidneys, pancreas and liver, as well as diabetes. Drying is also contraindicated for pregnant and nursing mothers.

In conclusion, I suggest watching a video about a cutting diet for girls.

Such as white meat chicken (breast), lean beef (preferably boiled) (70%), cereals and pasta with a low glycemic index (20%), polyunsaturated fatty acids (fish oil, walnuts, flaxseed oil) (10%), vegetables (fiber) - without limitation, and plenty of water (2-3 liters).

When choosing a menu for cutting, girls should pay attention to how carbohydrates are removed from the diet. The thing is that if a man’s hormonal background is more resistant to changes in diet, then for women everything is more complicated. That is why it is more difficult to prepare any athlete for competitions than an athlete. We mentioned how to choose the right diet.

Principles of constructing a “body drying” diet:

1. Be sure to engage in aerobic exercise during this nutrition program.
2. Eat in small portions, at certain times of the day, up to 4-5 times.
3. Drink more water (up to 2.5 liters).
4. Count your calories every day.
5. Do not eat before training (1.5 hours) and after it (1 hour).
6. Do not give up carbohydrates completely at the first stage of the diet if the body is under severe stress.
7. Make dinner very easy.
8. Don't skip breakfast.
9. The duration of the diet is up to 6 weeks; by the end of it, the intake of carbohydrates should be kept to a minimum.
10. Up to two-thirds of the daily diet is consumed in the first half of the day.
11. A sharp and strong decrease in glucose should not be allowed to avoid complications.
12. All food is prepared boiled, stewed, steamed.
13. The total calorie content of foods per day is reduced by 300-400 kcal compared to the usual.

Contraindications to the body drying diet

It is strictly prohibited for people with liver disease, kidney disease, heart and gastrointestinal disorders, as well as those who have a deficiency of muscle mass to experiment with nutrition. It is better to postpone the diet if you have an important and responsible task ahead, for example, passing a test.

What will you have to give up?

When drying the body, you cannot eat fruits, which often brings additional stress to the body. Animal fats are also excluded, and all protein foods are consumed only low-fat. Of course, you can’t eat fast food, bread, pastries, smoked meats, canned food, salty foods, drink soda, alcohol, you should be meticulous in choosing your menu when drying your body. We also invite you to familiarize yourself with the approximate diet and diet for drying of the popular blogger and Russian athlete Sergei Yugay.

What can you eat?

Body drying for girls - menu for the week.

Naturally, we are all different, and perhaps some of the readers will not be able to afford squid - all the time. But the most important concept for products is given, you can vary and mix products within the framework of nutritional requirements and calorie content, but do not violate the menu, otherwise you simply will not get the result.

	Mon	W	Wed	Thu	Fri	Sat	Sun
Breakfast	oatmeal porridge, 2 egg whites, a glass of tea, half a grapefruit	egg white omelette, glass of skim milk	buckwheat on water, boiled egg	oatmeal, tea	2 egg white omelette, cucumber, tea	eggs with tomatoes, tea	a plate of oatmeal with a handful of raisins, tea
Dinner	boiled breast, cucumber salad	a piece of boiled beef, a salad of pepper and parsley with butter.	portion of fish soup without potatoes, cucumber and tomato salad, piece of fish	stewed squid with a spoon of sour cream, bell pepper salad	mushroom soup, boiled chicken, greens	beans stewed with chicken breast, greens	stewed fish with vegetables
Afternoon snack	a small portion of buckwheat in water	boiled fish with asparagus	cottage cheese with 2 pcs. dried apricots	cauliflower soup	cucumber and bell pepper salad	cottage cheese with kefir	vegetable salad
Dinner	fish and cabbage stew	cottage cheese with kefir	stewed fish and cabbage salad	cottage cheese with kefir	steamed fish, cabbage salad	buckwheat with boiled breast	baked squid, portion of cottage cheese

If the body strongly “resists” the lack of carbohydrates, it is allowed to eat 1 apple or half a grapefruit per day for a snack during the first week of cutting. Drink more and eat as little as possible, then the feeling of hunger will not catch up with you, and your metabolism will speed up, which will lead to more accelerated lipolysis (fat burning).

How to eat next?

This diet is usually called low-carbohydrate or low-calorie. From the second week, it is advisable to give up fruits completely, or leave half a day, no more. The evening meal should include only cottage cheese, kefir, boiled meat, and fish. From the third week, the refusal of fruits should be complete. From the fourth week, the amount of cereals per day is up to 6 spoons, and from the fifth week, cereals are also abandoned in favor of protein foods. The sixth week of the diet excludes dairy foods, and after that you need to gradually return to the menu of the first week.

Over the entire period of time, drying the body can help you get rid of 10 or more kg. weight, while the muscles acquire attractive relief. The disadvantage of this nutrition system is the imbalance of the diet in recent weeks, so it should not be practiced more than 2 times a year.

Body drying is a series of special techniques, the purpose of which is to burn subcutaneous fat without harm to the body and muscles. But do not forget that beauty requires sacrifice and this case is no exception. When using this technique, it will take a lot of effort and willpower not to abandon what you started. But if you still decide to start, then you need to properly prepare and study the description of the technique and its features.

The principle of operation of the technique

When eating food, a person receives useful substances that are necessary for the normal functioning of the body. These substances are carbohydrates. At first glance, there is nothing wrong with them, but sometimes it happens that carbohydrates are supplied in excess. Then the human body is not able to consume all the carbohydrates received, which in this case are deposited in muscle tissue. Further, when overeating, they tend to turn into fat, which no girl has ever dreamed of. But by eating healthy, low-calorie foods and special exercises, you can reduce the amount of carbohydrates you receive to a normal state, after which the body itself will begin to turn to its reserves. The technique must be continued until the fat disappears from the problem areas. The average time to receive results is about 4 weeks.

Diet for cutting

This diet, like any other, is based on the principle of spending more than you receive. The second main principle is to maintain a high metabolic rate.

So you need to remember: if you reduce your food intake to a minimum or refuse food altogether, you will greatly slow down your metabolism and will not achieve anything at all. The body, having sounded the alarm due to a hunger strike, will begin to put aside all the nutrients it receives “in reserve” and will stop consuming subcutaneous fat. As a result, in the second or third week of a strict diet, you will stop losing weight altogether, plus you will develop lethargy and dizziness, not at all from success.

So the basic rules for proper body drying for girls are:

• calorie deficit
• high metabolic rate.

The first point, of course, will be fulfilled. But how to achieve the second? It’s very simple - using the principles of fractional nutrition. Divide your breakfast, lunch and dinner into several small meals and eat many times a day.

At the first stage of drying, you should completely abandon carbohydrates. In subsequent stages, carbohydrates and fats should be consumed only in the first half of the day. The basis of the cutting diet is easily digestible protein.

Don't forget to exercise too - training with heavy weights also helps keep your metabolic rate high. And get ready for difficulties, especially at the end of the drying period, when you even have to give up vegetables.

Body drying for girls: nutrition

FATS

Fats are divided into 2 types - saturated and unsaturated

Saturated These are “bad” fats. They are included:
- high-fat dairy products: milk, eggs (yolks), cheeses, mayonnaise, butter;
- meat: pork (the most harmful is lard), lamb, any poultry skin;
- cocoa butter. Therefore, the most delicious milk chocolate is at the same time the most dangerous.

Unsaturated These are "good fats". They are included:
- sea fish - it contains a lot of both protein and healthy Omega-3 fats, which help to quickly get rid of fat reserves. But remember: you should not buy canned fish - there is too much salt.

Orekhov. Choose hazelnuts, walnuts, pine nuts. Ignore salted nuts.

CARBOHYDRATES

Carbohydrates can be of two types - simple and complex, or fast and slow.

Complex carbohydrates are very important and worth focusing on. Complex: porridge, rice, buckwheat, durum wheat pasta.

Simple carbohydrates- these are sweets and fruits. They contain sugars, maltose, fructose. You have to be very careful with them. There is no need to completely exclude them from the menu - you just need to consume them in the first half of the day or immediately after training, even if it is in the evening.

PROTEINS

They come in animal origin (meat - poultry, fish, beef) and plant origin (beans, beans, peas). Men have a harder time digesting plant protein, while women have an easier time digesting it due to the female hormone estrogen.

Unfortunately, during drying you will have to give up even such obviously healthy foods as fruits. Reduce vegetable oil to 1-2 tablespoons per day, reduce salt intake.

Body drying products

You need to eat 4-6 times a day in small portions. This accelerates metabolism for subsequent fat burning. The fact is that when a person eats twice, or even once a day, the body perceives this as limited food and stores carbohydrates and fats in reserve. As a result, subcutaneous fat accumulates.

If you sometimes don't have the opportunity to eat every three hours, take protein shakes or BCAA capsules with you.

Grocery list

1. Meat. But in no case is it fatty; boiled chicken breasts are ideal - it’s pure protein.

2. Seafood. You can fry fish (only without oil), eat seaweed.

3. Dairy products and eggs. Choose low-fat dairy products: the fat content in cottage cheese should not be higher than 5%, choose one percent kefir.

4. Slowly digestible carbohydrates. Eat bread and cereal for breakfast (just not instant!).

5. Fruits. You can consume it in small quantities, for example, 1 apple per day. Grapefruits and lemons are allowed, but in no case are bananas allowed!

6. Vegetables. The exception is potatoes. Green vegetables can be consumed in unlimited quantities.

You should not eat anything 2 hours before and 1.5 hours after training, as your recovery and energy will come from the fat layer under your skin. You need to drink at least 3 liters of water per day. To avoid losing muscle, keep an eye on your protein levels. Eat 6 times a day in small portions, after 6-7 pm do not eat porridge and cereals. The best foods: lean meat, buckwheat, rice, oatmeal, low-fat kefir, milk and cottage cheese, fish, vegetables, fruits, legumes.

Rules for drying the body

• Controlling caloric intake.
• Gradually reducing the amount of carbohydrates in the diet.
• Before six in the evening you need to eat 70% of your daily calories ().
• The last meal should be taken 3 hours before going to bed.
• Eat 5-6 times a day in small portions.
• During drying, it is optimal to carry out 4 cardio workouts per week lasting 30-45 minutes and two strength training sessions lasting an hour. Adhere to the following scheme: 20 repetitions per set, rest between sets - 30 seconds, rest between exercises - up to 5 minutes. It is best to focus on basic exercises and full body training.
• Eat an hour and a half before training and an hour and a half after it.
• Don't forget to drink water during your workout.
• Harmless fat consumption is up to 1 kg per week.
• Weigh yourself every three days in the morning.

Remember that drying the body for girls is a method that is unsafe for the body. A no-carb diet can cause serious health problems and should not be followed continuously. Our body is accustomed to obtaining energy easily and quickly - from glucose, that is, from carbohydrates. This means that cutting out carbohydrates forces the body to use up old fat reserves. After going through the drying stage, you can stick to your normal diet, giving up only fatty and sweet foods - those that disfigure your figure in the shortest possible time.

Photos of transformations

Drying– burning subcutaneous body fat by cutting calories consumed. This is not a technique for removing excess fluid from the body, as some people mistakenly believe.

The essence of drying for girls involves the fact that in the process of following a diet and training program, the fat layer decreases, muscle mass is not lost, and the body will acquire the desired relief.

What is body drying for girls?

As a rule, cutting is suitable and practiced by professional athletes to acquire a competitive sculpted shape and an ideal figure to look beautiful.

Experts strongly recommend that beginners and amateurs dry their hair “without fanaticism” and no more than twice a year.

This popular body drying for girls includes a set of activities and features that promote rapid weight loss and weight loss: a special diet + special physical exercises.

Important: Drying is not carried out if a certain amount of muscle mass has not been gained!

Diet involves careful control of calories consumed. This is the key to effective loss of excess weight and body fat while preserving muscle.

Basic principles

The drying menu for girls is based on the principle: consume less energy than you spend.

The main energy source for the body is carbohydrates. Therefore, in order to comply with the rules of drying, it is necessary to establish strict control over the carbohydrates consumed.

To get the desired result, you must follow the main rules of drying:

• Drink. The daily volume of clean drinking water (not tea, coffee, and certainly not carbonated drinks) should be at least 2.5 liters. Water helps speed up metabolism.
• Eat. Maintenance of metabolism (metabolism) occurs through fractional nutrition (5-6 meals a day in small portions every 2-3 hours). Under no circumstances should you go hungry. It’s worth having a snack with something high in protein or low in calories, taking into account the daily allowance.
• Count. Be sure to count calories and reduce their consumption. The average daily menu for girls is 2000 calories. You should gradually reduce the daily amount of feces.
• No. Say a firm “no” to carbohydrates in the evening. In the evening, even permitted cereals should be excluded from your diet. Their “time” is morning. The last meal is no later than three hours before bedtime.
• 2 hour rule. Do not eat two hours before and after training.
• Well-being. The first principle of all diets and training is to do no harm. Therefore, it is very important to monitor your condition, and if your health deteriorates significantly, stop drying immediately.

Permitted and prohibited products

To begin to eliminate the deposition of subcutaneous fat in the body without losing muscle tissue, you need to consume protein foods. Protein-rich foods will provide a feeling of fullness and muscle growth.

• sugar;
• flour products (white bread, sweet buns, etc.);
• confectionery;
• carbonated drinks and sweet water (as sources of “empty” carbohydrates);
• mayonnaise, ketchup and various fatty sauces;
• products containing animal fats - sour cream, butter meat, lamb, pork.

The cutting menu for girls is based on foods low in carbohydrates and high in protein.

Welcome products such as:

• lean meat (boiled or baked chicken breasts, turkey);
• fish (low-fat), seafood;
• porridge (buckwheat, rice);
• low-fat cottage cheese (no more than 1 time per week);
• vegetables rich in fiber (celery, broccoli, peppers, green peas, lettuce, cucumber, tomato); sometimes you can have starchy vegetables (boiled or baked potatoes, pumpkin, corn);
• chicken eggs (mostly white, no more than 2 yolks per day);
• sour berries and fruits.

It is necessary to enter and exit the diet smoothly to avoid stress in the body.

How and how much to eat?

The diet for drying girls is quite strict. Duration of the diet – no more than 5 weeks(possibly 7 weeks, everything will depend on the volume of fat).

Menu for girls on drying for a week

Sample menu for the week in the table:

Day
1 day	Breakfast: buckwheat 60 g, 3 eggs (without yolks), coffee (without sugar) Snack: 3 eggs (without yolks), green peas 50 g, corn 50 g Dinner: oatmeal 60 g, chicken breast 140 g Post-workout/afternoon snack: whey protein serving, dried fruits 30 g Dinner: vegetable salad, red fish 160 g Before bedtime:
Day 2	Breakfast: oatmeal 60 g, 3 eggs (without yolks), milk 200 ml Snack: turkey 130 g, whole grain bread 2 slices Dinner: vegetable stew, boiled meat 150 g Post-workout/afternoon snack: tofu, bread 2 slices, coffee Dinner: seafood 130 g, vegetable salad Before bedtime:3 eggs (without yolks)
Day 3	Breakfast: red fish 150 g, bread 2 slices Snack: 3 eggs (without yolks), 2 bananas. Dinner: brown rice 50 g, chicken fillet 150 g, vegetable salad Post-workout/afternoon snack: whey protein - serving, sour apple 1 pc. Dinner: boiled fillet 150 g, stewed vegetables Before bedtime: cottage cheese 130 g, sour berries 50 g
4 day	Breakfast: corn flakes 150 g, milk 400 ml Snack: nuts 40 g, 2 bananas Dinner: durum pasta 50 g, beef 150 g, salad Post-workout/afternoon snack: natural yogurt 300 g Dinner: squid 100 g, pumpkin Before bedtime: cottage cheese 130 g
5 day	Breakfast: 3 whites + whole egg, 2 slices half-sized bread, half avocado Snack:cottage cheese 100-150 g, orange, banana Dinner: baked potatoes 150 g, red fish 50 g, Post-workout/afternoon snack: whey protein – serving, dried fruits 30 g Dinner: baked fillet 150 g, salad Before bedtime: kefir 300 ml, bran 50 g
Day 6	Breakfast: 3 eggs (without yolks), 2 slices bread, peanut butter Snack: seafood salad 150 g, orange Dinner: oatmeal 50 g, beef 150 g, stewed carrots Post-workout/afternoon snack: nuts 40 g, dried fruits 30 g Dinner: boiled fillet 150 g, salad Before bedtime: milk 350 ml, sour berries 50 g
Day 7	Breakfast: buckwheat 60 g, milk 300 ml Snack: turkey 100 g, bread q/z 2 slices, apple and orange Dinner: baked potatoes 80 g, red fish 120 g, cherry tomatoes Post-workout/afternoon snack: natural yogurt 250 g, 2 bananas Dinner: shrimp 100 g, salad Before bedtime: cottage cheese 130 g

Basic menu rules:

• Absolutely any combination of products is possible. You just need to follow the main principle of the drying menu for girls - the correct ratio of nutrients.
• A diet when cutting can be based not only on a weekly principle with a reduction in the amount of carbohydrates, but also on the principle of cyclic alternation.
• The menu alternates between a low-carb day and a medium-carb day. This approach allows you to “accelerate” metabolism (metabolism), forcing the body to work in a special mode for the fat burning process without fear of losing muscle volume.
• Mixed days (the same content of proteins and carbohydrates in the daily menu) are used on days of intense training, and high-protein ones on rest days. This approach is considered more gentle, since the body receives the necessary amount of energy for effective functioning.

Express drying

Hard express drying has a completely opposite result for the body. This option can be considered for those who urgently need to “dry” the body.

The essence of express drying is that carbohydrates are completely removed from the diet for 3-7 days. At the same time, visiting the gym is mandatory.

This program for super-fast weight loss by the appointed date has a short-term effect. Sticking to such a diet for more than seven days is extremely dangerous to health.

How to start drying?

A few useful rules and methods:

• As already noted, meals are provided 5-7 times a day and include only the “necessary” foods.
• Carbohydrates should only be consumed before 12 noon or a couple of hours before exercise.
• Immediately after physical activity, it is recommended to take whey protein isolate, and 2 hours later to have a full meal in the form of vegetables and proteins.
• A lack of fat has a negative impact on the female body (deterioration of hair, nails, lack of menstruation), so you should definitely include polyunsaturated fats in the menu. They are present in sea fish, walnuts, almonds, sesame seeds, and flaxseed oil.

How to dry out vegetarians?

Among athletes who eat traditionally, there is an opinion that cutting for vegetarians, and even more so for vegans (they do not eat meat, dairy products and eggs), is very difficult and, undoubtedly, carries with it difficulties in forming a diet.

Effective drying implies the mandatory presence of protein-rich foods in the daily menu. Meat eaters eat animal protein, while vegetarians eat plant protein.

Everything is much simpler - the process of reducing fat goes faster and better. Since the presence of a large amount of subcutaneous fat in vegetarians is more an exception than a pattern.

All meat (or dairy) products on the menu for drying girls are replaced with:

It is better to consume seeds and grains sprouted. In this “live” form, they are fermented and provide improved digestion and, accordingly, high-quality absorption.

The most effective fat burners

Fat burners can be of great help in the fight against fat. These are special supplements that promote the breakdown of adipose tissue by optimizing and accelerating metabolism.

Fat burners include:

• natural products (green tea, natural coffee, grapefruit, seaweed);
• medicines (Thyroxine, Sibutramine, Xenical, Clenbuterol);
• sports preparations (Hydroxycut Hardcore, Lipo-6, Black Spider 25 Ephedra)

Attention: taking medications or sports drugs must be carried out under the strict guidance of a doctor or trainer. Incorrect dose calculation can lead to negative consequences. There are contraindications. There are side effects.

All fat-burning drugs are divided into thermogenics (energetics) and lipotropics:

1. Thermogenics speed up metabolism by raising body temperature.
2. Lipotropics block the synthesis of lipids in the liver, breaking them down into acids.

For fat burning to be effective, the drug or product must contain:

• caffeine;
• ephedrine (or pseudoephedrine);
• l-carnitine;
• epigallocachetin gallate;
• chromium picolinate;
• conjugated linoleic acid.

Before choosing an energy drink, girls need to carefully and in detail examine the composition and make sure that there are no contraindications for taking it, these include:

1. pregnancy;
2. lactation;
3. high blood pressure;
4. allergy;
5. diabetes;
6. problems with the thyroid gland, liver and pancreas.

Sports nutrition

In addition to fat burners from the line offered by sports nutrition manufacturers, you can take other products from these companies to improve results.

• amino acids (for example, BCAA);
• various vitamin complexes for women (Opti-Women);
• proteins (whey, shakes, bars);
• creatine

Drying program

Physical activity and sports are integral attributes when drying. Properly designed training programs, whether in the gym or at home, in symbiosis with diet, will give an amazing effect.

There are two fundamentally opposite systems and stages of training for girls who are drying:

Gym activities:

• On average, the training program lasts 4 weeks.
• Strength training lasting 45-60 minutes should be done 4 times a week.
• You should do cardio training for two days, working out lagging muscle groups (for girls, most often this is the shoulder girdle), as well as the abdominal muscles.
• Most often, strength training is based on basic exercises, the average number of approaches is 3-4 times, 20-25 repetitions.
• The rest time between repetitions is no more than 45 seconds.

Home workouts:

• Training at home requires a jump rope, dumbbells (ideally collapsible; you can use bottles of water or sand), a stopwatch and, preferably, a heart rate monitor.
• When performing aerobic exercise, it is necessary to calculate and control your heart rate.
• Maintaining it at the level of 130 beats per minute (average; a more accurate indicator is calculated individually) works for fat burning.

Contraindications

The main thing when drying your body is to go on a diet. The diet during this period is sharply limited in terms of carbohydrates and fats. This diet is very effective in terms of getting rid of fat, but at the same time it is extremely dangerous for the body.

When starting drying, you need to be completely healthy, because... In the process of following a diet, chronic diseases worsen, and the body's immune defense sharply decreases.

The diet is absolutely contraindicated for persons:

• with liver and kidney problems;
• during pregnancy and lactation;
• with diseases of the pancreas and thyroid gland;
• with gastrointestinal problems;
• for diabetics.

How to eat after a diet?

The best option is to follow the principles of proper nutrition:

After completing the diet, you should not “pounce” on carbohydrate and fatty foods.

During this period, you need to eat small portions, in moderation. Products prohibited for drying may not be included in the subsequent diet or consumed in minimal quantities.

Quitting the diet

There are a number of rules when leaving drying:

• Coming out of drying should be smooth so as not to harm the body or spoil the body contour. This applies to both nutrition and training.
• The program of strength and cardio exercises can be made less intense, but maintain their regularity.
• In terms of nutrition, you should tidy up your diet throughout the month and gradually switch to a more varied diet - add other types of fruits and dairy products.
• Try to avoid “fast” carbohydrates.

Drying the body helps to achieve the desired relief and overall results. If you properly follow all the rules of diet and training, the result will not be long in coming.

Photos before and after