The main objective of the diet for drying the body is to reduce the subcutaneous layer of fat with minimal loss of muscle mass.
Such diets are popular among athletes in preparation for the competition, as well as among those who want to adjust the figure, losing a few extra pounds.
To achieve the desired result, it is recommended to combine the diet with aerobic and cardio workouts.
General principles of nutrition on a diet for drying the body
The essence of the diet for drying the body is to gradually reduce the amount of carbohydrates consumed to a minimum. With a lack of carbohydrates, the body begins to "extract" energy, breaking down fat deposits.
Such a diet is suitable exclusively for healthy people, as it represents a very serious burden on the body. It is strictly contraindicated for people with diseases of the cardiovascular system, gastrointestinal tract, liver, kidneys and diabetes. The diet is also not recommended for pregnant and lactating mothers.
Products that form the basis of the diet for a diet for drying the body:
• lean meat (veal, beef, lean pork, rabbit);
• bird (chicken, turkey meat);
• fish (cod, trout, mackerel, tuna, salmon, carp and others);
• seafood (crab meat, squid, shrimp, mussels);
• egg white;
• skim dairy and sour-milk products (milk, yogurt, cottage cheese);
• legumes (peas, beans, soy, lentils, chickpeas);
• vegetables and greens (spinach, salad, cucumbers, tomatoes, green beans, broccoli, all kinds of cabbage, carrots, celery, zucchini);
• unsweetened fruits and berries (lemon, kiwi, grapefruit, cranberries);
• brown and wild rice;
• cereals (oatmeal, buckwheat, linseed and others).
Of this list of products, usually consists of a diet. At the same time, the number of cereals, fruits and some vegetables should gradually decrease.
The following products should not be used on drying:
• any alcohol (beer, wine, liquors, cognac, whiskey, vodka, etc.), since it contains "fast" carbohydrates that quickly settle in the subcutaneous layer;
• sweet carbonated drinks and juices;
• sugar;
• lard, fatty meat and poultry (pork, bacon, duck, goose, fatty poultry);
• sausages and sausages;
• bread and flour products (rolls, biscuits, cakes, pastries);
• smoked meats (balyk, poultry, fish);
• canned food and salted products (pastes, sprats, herring, gobies, etc.);
• mayonnaise, ketchup and other sauces from the store;
• butter;
• cheeses (especially fatty varieties: parmesan, camembert, cheddar, gouda, etc.);
• sour cream and cream;
• chocolate and confectionery;
• ice cream;
• fast food, including snacks (crackers, chips, salted nuts);
• sweet fruits and berries (bananas, strawberries, peaches).
The following foods can be consumed in limited quantities:
• nuts (walnuts, peanuts, hazelnuts, cashews, almonds) not more than 30 grams per day;
• dried fruits (figs, dried apricots, dates) no more than 2-3 slices per day. You can use them if you really want to eat sweets;
• oranges, unsweetened apples, mangoes - no more than one product per day;
• raspberries, black and red currants, cherries - 2-3 tablespoons as an additive to yogurt or cottage cheese;
• pasta from hard varieties - once a week;
• wholemeal bread - 50-100 grams per day;
• whole grain cookies - 50 grams per day;
• mushrooms only as an aromatic additive to dishes, not more than once every 3-4 days;
• peanut butter - not more than 1 tablespoon for breakfast;
• coffee without sugar and cream - up to 3 cups per day;
• honey - 1-2 teaspoons;
• vegetable fats (olive, sesame, linseed oil as a dressing for salads);
• low-fat varieties of cheese (ricotta, feta cheese, feta, soy cheese tofu) - 20 grams per day.
A restriction in certain types of foods entails a reduction in vitamins and minerals entering the body. Therefore, observing such a diet, it is recommended to use a special complex of vitamins and minerals, as well as Omega-3 (fish oil) in capsules or in liquid form.
Sample diet menu for drying the body
The main principle of the diet for drying the body is to reduce the total calorie intake by 10-30%. Therefore, the calculation of portions is purely individual and depends on body weight, the amount of adipose tissue, lifestyle and other things.
First you need to calculate the number of calories consumed per day and reduce the number obtained by the desired percentage. Next, we divide everything into five meals - three main and two snacks. We compose a diet and, in front of each product, prescribe the amount of protein, fat, carbohydrates and calories per 100 grams. Based on the data obtained, we calculate the portion size. It is important that most carbohydrates are in the first half of the day, and after lunch, the diet consisted mainly of protein products.
For example, a weekly diet might look like this:
First day:
1. Breakfast: 30 grams of oatmeal, an omelet from two egg whites, a glass of coffee or green tea without sugar.
2. Lunch: 150 grams of cottage cheese with a few nuts (walnuts or almonds).
3. Lunch: 150 grams of boiled chicken breast, 100 grams of finished buckwheat on the water, a small cucumber, a glass of tomato juice.
4. Snack: grapefruit.
5. Dinner: 100 grams of baked salmon, some lettuce with cucumber.
Second day:
1. Breakfast: 100 grams of buckwheat on the water, two boiled chicken proteins, a cup of green tea with honey.
2. Second breakfast: low-fat cottage cheese with yogurt, a total mass of 200 grams with two tablespoons of berries (raspberries, cranberries).
3. Lunch: boiled or steamed trout (200 grams) and 100 grams of green beans, a glass of grapefruit juice.
4. Afternoon snack: fruit salad of half kiwi, orange and unsweetened apple, seasoned with yogurt.
5. Dinner: 150 grams of boiled beef and 100 grams of steamed vegetables (broccoli, cauliflower, celery, carrots).
The third day:
1. Breakfast: Oatmeal with nuts, 2 bread with a thin layer of tofu cheese, tea with honey.
2. Second breakfast: 150 grams of cottage cheese casserole without sugar with a handful of sour berries.
3. Lunch: seafood salad (squid, shrimp and mussels) - 100 grams and 80 grams of boiled wild rice, a glass of vegetable juice.
4. Snack: fat-free yogurt - 300 grams.
5. Dinner: grilled chicken breast with spices - 180 grams, baked vegetables - half of bell pepper, 150 grams of zucchini and a small tomato.
Fourth day:
1. Breakfast: flax porridge with berries - 100 grams, coffee without sugar.
2. Second breakfast: 50 grams of whole grain cookies and a glass of low-fat kefir.
3. Lunch: 180 grams of boiled rabbit, 70 grams of steamed buckwheat, a glass of dried fruit sausage without sugar.
4. Snack: 200 grams of low-fat cottage cheese with half a kiwi.
5. Dinner: veal steak - 200 grams, coleslaw and cucumber salad.
Fifth day:
1. Breakfast: 40 grams of oatmeal and omelet from 3 egg whites. A cup of tea with honey.
2. Second breakfast: 200 grams of cottage cheese with yogurt and a teaspoon of flax seeds.
3. Lunch: 180 grams of turkey breast with steamed vegetables (carrots, cauliflower, green beans) - 100 grams, a glass of grapefruit juice.
4. Afternoon snack: a glass of fat-free kefir.
5. Dinner: baked mackerel - 300 grams and grilled vegetables (tomato, red bell pepper, several rings of eggplant).
Sixth day:
1. Breakfast: 70 grams of steamed buckwheat porridge and omelet from 3 egg whites. 40 grams of whole grain cookies and a cup of coffee without sugar.
2. Lunch: three cheesecakes with honey and tea.
3. Lunch: boiled squid - 130 grams, porridge from boiled green peas - 120 grams, a glass of dried fruit salmon.
4. Snack: fruit salad made from half grapefruit, several slices of pineapple, half kiwi seasoned with low-fat kefir.
5. Dinner: grilled chicken breast - 200 grams, 60 grams of baked mushrooms, fresh cabbage and cucumber salad.
Seventh day:
1. Breakfast: rice porridge on the water - 70 grams, three boiled egg whites, a cup of coffee.
2. Lunch: 50 grams of whole grain cookies, 30 grams of peanut butter.
3. Lunch: boiled beans - 150 grams, steamed turkey cutlets - 180 grams, a glass of tomato juice.
4. Snack: 300 grams of low-fat yogurt with cranberries and raspberries.
5. Dinner: steamed salmon steak - 150 grams, 120 grams of spinach and cucumber salad.
Such a diet is indicative and largely depends on the characteristics and needs of each person.
Important points while following a diet for drying the body
When choosing a diet for drying the body, it is imperative to take into account a number of requirements:
1. A gradual decrease in calorie intake and carbohydrates. You can not cut the diet in half or completely abandon carbohydrates, as this can cause irreparable harm to health. You can, for example, divide the diet into several stages, in each of which the calorie content will decrease by 3-5%. The same applies to carbohydrates. Their number should be reduced in stages from 50% to 15-20%.
2. The regularity of nutrition. Eat every 2-4 hours in small portions.
3. A sufficient amount of water. Water is an indispensable participant in all metabolic processes in the body. The process of fat burning is no exception, therefore, when dieting to dry the body, you should drink 2-2.5 liters of mineral, non-carbonated water per day.
4. Diet should be balanced. The body should receive everything that is necessary for a healthy life, therefore, one cannot completely exclude from the diet any group of products - fish, poultry, vegetables, cereals, nuts.
5. Exclusion from the diet of prohibited foods. The biggest danger is "fast" carbohydrates and animal fats.
To get the maximum effect from the diet for drying the body, you should supplement it with appropriate training and massage. It can be swimming, running, cycling, playing football, basketball, volleyball. Workouts in the gym are also ideal: various types of aerobics, strength training, relief training and cardio training. In this case, you need to eat no later than 2 hours before training. Eating after a workout can be after 1.5 hours.
With regular and intensive training, it is necessary to supplement the diet with special sports supplements - amino acids and proteins, which will help protect muscles from destruction. The body can receive 60% of proteins from food, and the remaining 40% from sports nutrition.
Instead of being reduced from carbohydrates, L-carnitine can be an energy source. This fat burner starts the process of fat oxidation at the cellular level, thereby releasing the energy necessary for proper training. To speed up the result of losing weight, you can use more aggressive fat burners - clenbuterol, thyroxine, ephedrine, but you should remember that they have a number of side effects (increased pressure, increased heart rate, diarrhea, etc.)
Obligatory is the observance of the daily routine: sleep at least 7-8 hours a day, walks in the fresh air, compliance with the diet.
