To achieve a perfect physique with beautiful contours of the raised muscles, you need to not only choose the right system of regular physical exercises, but also draw up a diet that helps reduce the level of subcutaneous fat mass, that is, drying the body.
Drying the body is aimed at burning excess fat through special diets and a set of exercises.
- Body Drying Nutrition Program for Girls
- How much protein per 2 pounds of body for girls
- How many calories are available per day
- How many carbohydrates do you need per day
- Allowed Body Drying Products for Women
- Prohibited Body Drying Products
- Diet for drying the body for girls
- Weekly menu by day
- Menu for a month
- A vegetarian diet for drying your body every day for a week
- Sports nutrition for body drying
- Body Drying Recipes
- Salads when drying the body
- Drying cocktails
- Useful videos about exercises and diet for drying the body for girls
Body Drying Nutrition Program for Girls
Drying the body allows you to quickly achieve the desired effect. However, when drawing up a nutrition program, girls should not forget about maintaining women’s health.
Diet when drying the body for girls should include in the daily menu the use of foods with the optimal ratio of proteins and carbohydrates.
When drying the body, you need to use the following products:
- rich in protein;
- containing carbohydrates that contribute to the breakdown of fat cells;
- low-calorie foods that simultaneously support the metabolic process in the body at a normal level.
How much protein per 2 pounds of body for girls
Protein serves as a raw material for the generation of new body cells. During the drying period of the body, the daily protein requirement for 2 pounds of weight for a girl is 1.5-2.5 g. In turn, 2/3 of the obtained proteins should be of animal origin , which are more quickly absorbed and more fully used by the body.
Such an increased protein intake during a period of lowering the energy value of nutrition helps to maintain muscle size, and also, if necessary, serves as an alternative energy resource.
How many calories are available per day
To dry the subcutaneous fat layer, it is necessary to create a calorie deficit. In order for the body to dry without loss of health, you need to create a calorie deficit for the body that will allow it to adapt to changes in physical activity and nutrition, as well as maintain muscle volume.
The critical level of caloric intake for girls who regularly engage in sports is in the range of 1450-1700 kcal.
The recommended calorie reduction scheme is phased and involves reducing the energy value of food consumed by 7-10% every 7 days until a critical level is reached.
On a diet, when drying the body for girls in the menu, a sharp decrease in the calorie content of consumed foods to a critical level is unacceptable , because instead of the desired result, this will lead to loss of water in the body and a decrease in muscle mass.
How many carbohydrates do you need per day
Despite the fact that carbohydrates are the main generator of energy, the diet during the drying of the body should provide for a decrease in their intake.
The daily need for carbohydrates per 2 pounds of girl’s weight should be in the following limits:
- on I and II 7-day diets – 3-4 g;
- on the III and IV 7 days – 1.5 -2 g;
- from the V week – 0.5-1 g.
The need for daily volume of carbohydrates, gradually decreasing, will reach girls up to 40-60 g.
Allowed Body Drying Products for Women
In order for drying of the subcutaneous fat layer to successfully achieve the desired result, the basis of the diet during this period is food, in which there are more proteins and carbohydrates.
During the day, the following protein-rich foods can be included in any meal without restriction:
- egg white – fresh or boiled;
- cottage cheese with a fat content of not more than 5%;
- meat of chicken or turkey (preferably breast) in boiled or steam form;
- beef, veal, boiled or in the form of steam cutlets;
- white fish fillet (pollock, cod, tilapia), steamed;
- squid fillet;
- dairy products (kefir and yogurt 1%).
To regulate the metabolic process, girls during the diet when drying the body should adhere to the use of products containing complex carbohydrates in the menu.
These products include the following:
- oatmeal, buckwheat, or rice boiled in water;
- pasta made from high quality wheat flour;
- legumes (peas, lentils, beans), cooked in the form of soups or main dishes;
- vegetables (tomatoes, cucumbers, peppers, zucchini, pumpkin, turnips, carrots, cabbage, beets, celery), fresh, stewed, boiled or steamed;
- fresh greens.
The diet when drying the body for girls on the menu should include in small amounts vegetable oil (olive, linseed) – exclusively as a dressing for salads, as well as tonic drinks (tea with ginger or green).
Be sure to drink water without gas or boiled water – in a daily volume of at least 0,5 gallon.
Prohibited Body Drying Products
It is strictly forbidden to include the following products in the daily diet:
- sweets (sweets, candies, chocolate);
- pastries (cakes, cookies, pies, donuts, rolls);
- sweet drinks.
Instead, in order to compensate for the deficiency of glucose, it is sometimes allowed to use honey, dried fruits, berries, yellow and green fruits from the citrus category.
Sausages, fatty meat, any canned foods and semi-finished foods are strictly prohibited.
It is necessary to abandon salad dressing with mayonnaise and sauces , as well as salt and any kind of sugar.
Diet for drying the body for girls
In the diet when drying the body for girls, the menu and the meal regime should be organized according to the following 5 principles:
- Entry into and exit from the diet should be smooth.
- The number of meals per day – at least 4 times in small portions.
- About 65% of the daily amount of food should be consumed in the first two meals, preferably in the morning.
- An evening meal should only contain protein-rich foods.
- Between eating and training there should be a 2-hour gap before and after.
The food complex by day should be varied. In combination with the loads in the sports club or physical exercises at home, you should always take into account the calories of consumed dishes every day and control weight .
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Drying the body for girls. Trai
ning program, a detailed nutrition menu for a month by day.
Weekly menu by day
The daily menu should include a certain amount of products, taking into account their energy value.
During a diet when drying the body, the recommended weekly menu for girls is as follows.
Breakfast: buckwheat boiled in water, 2 protein eggs of chicken, green tea with chamomile.
The second meal: vegetable soup; boiled chicken.
Third meal: grated apple seasoned with yogurt.
Dinner: stewed cauliflower, pollock steamed.
Breakfast: cottage cheese, dried fruits, green tea with jasmine.
The second meal: cucumber salad with herbs and olive oil, vegetable soup with beef.
The third meal: scrambled eggs, kefir.
Dinner: salad of squid fillet, cucumbers and peppers.
Breakfast: bran bread, dried fruits, tea with lemon.
Second meal: cod soup; mix of green peas, asparagus, broccoli and brussels sprouts.
Third meal: yogurt with strawberries.
Dinner: rice, pollock steamed.
Breakfast: boiled oatmeal in water, 2 protein eggs of chicken, ginger tea.
The second meal: vegetable soup with meat broth; boiled turkey fillet.
Third meal: slices of apple seasoned with yogurt.
Dinner: a salad of fresh vegetables with herbs, seasoned with olive oil.
Breakfast: cottage cheese, dried fruits, green tea with chamomile.
The second meal: vegetable soup with veal; mix of vegetables.
Third meal: pumpkin porridge.
Dinner: boiled beans, steamed pollock fillet.
Breakfast: buckwheat boiled in water, 2 protein eggs of chicken, tea with ginger.
The second meal: vegetable soup; chicken fillet.
Third meal: yogurt with grated apple.
Dinner: boiled beans, vegetable salad.
Breakfast: scrambled eggs, dried fruits, green tea with lemon.
Second meal: pasta with beef.
The third meal: kefir, dried fruits.
Dinner: boiled brussels sprouts, steamed pollock fillet.
This diet is recommended to adhere to the first 2 weeks.
Menu for a month
If you feel normal, then, starting from the third week, the intake of carbohydrate-containing foods (vegetables, pasta, cereals) should be reduced by about 2 times, partially replacing foods that are rich in protein.
The diet is becoming more stringent. The last meal should become easier and consist of cottage cheese in combination with kefir or yogurt. Starting from the 4th week, fruits are excluded from the diet.
A phased decrease in 2 times the daily need for carbohydrates reaches their minimum at V week. From the sources of carbohydrates, only porridge made from oatmeal, buckwheat or lentil prepared on water is allowed.
Only a week is recommended to consume no more than 12 pounds of porridge. At the end of the V week, a phased exit from drying is carried out by introducing into the diet in the reverse order previously withdrawn products.
It is necessary to introduce foods into the diet in the following order:
- from the VI week – fruits and dried fruits;
- from the VII week – vegetables, pasta, cereals.
A sharp return to the usual diet will cause a rapid increase in pounds lost during the drying period.
A vegetarian diet for drying your body every day for a week
The peculiarity of the body nutrition for vegetarians during the drying of the body is that, unlike meat-eaters, they do not use protein of animals, but exclusively of plant origin.
The recommended weekly menu for vegetarians is as follows.
Breakfast: buckwheat boiled in water, green tea with chamomile.
The second meal: pea puree, mushrooms.
Third meal: pumpkin jar, nuts.
Dinner: stewed vegetable stew.
Breakfast: oatmeal, boiled in water, green tea with jasmine.
The second meal: boiled beans, fresh vegetable salad with herbs and olive oil.
Third meal: apple, nuts.
Dinner: boiled lentils.
Breakfast: bran bread, tea with lemon.
The second meal: buckwheat, a mix of fresh vegetables with herbs.
Third meal: grapefruit, nuts.
Dinner: a curd mix with honey.
Breakfast: oatmeal, boiled in water, ginger tea.
Second meal: brown rice; cucumber salad with olive oil.
Third meal: apple, nuts.
Breakfast: white cereal, green tea with chamomile.
The second meal: pea puree, a mix of fresh vegetables with herbs.
The third meal: pumpkin porridge, nuts.
Dinner: a vegetable mix of asparagus, broccoli and Brussels sprouts.
Breakfast: corn porridge on the water, tea with ginger.
Second meal: brown rice; mushrooms.
Third meal: apple, nuts.
Dinner: boiled beans, vegetable salad.
Breakfast: millet, boiled in water, green tea with lemon.
The second meal: stewed beans, a mix of fresh vegetables with herbs.
Third meal: grapefruit, nuts.
Dinner: boiled lentils.
Sports nutrition for body drying
In addition to diet and exercise in the gym or at home, special supplements designed specifically for burning subcutaneous fat are required .
Such supplements help replenish the amount of vitamins that the body lacks during the diet, maintain muscle mass and support the functioning of metabolic processes.
Supplements recommended during the drying of the subcutaneous fat mass include the following:
- Whey protein – serves as a source of protein and amino acids required to add muscle mass. It has a high rate of assimilation, which contributes to the rapid burning of calories and fat. Helps to quickly recover after exhausting workouts. According to the advice of nutritionists, the recommended amount per day based on the intake rate per 2 pounds of weight is divided into 3-5 receptions.
- Creatine – helps to restore energy stores, build muscle by stimulating the process of growth hormone production.
- Glutamine is an effective fat burner. Strengthens the athlete’s immune system, which is under stress from the combination of enhanced training with a strict diet. Helps to reduce the feeling of fatigue during training and after it quickly restore strength.
- Multivitamins – replenish vital nutrients not received by the body during the diet for drying, support well-being and physical activity. Their intake is recommended during or after the first meal.
- BCAA is an amino acid complex that reduces the risk of destruction and helps to restore muscle fibers during intense training, increases the body’s stamina and accelerates muscle growth.
The intake of such additives contributes to the effective burning of subcutaneous fat and is harmless.
However , specific supplements should only be used strictly in accordance with the recommendations of the instructor , taking into account the complex condition of the girl’s body, her physical form, sports regime and diet.
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Body Drying Recipes
For girls seeking to achieve the desired effect when drying their bodies, the set of dishes in the diet menu should be varied with various cocktails and easily digestible cold snacks based on vegetables.
Salads when drying the body
Vegetable salads are very useful for regulating digestive processes. In addition, in combination with meat ingredients, they are additional sources of protein.
Recipe No. 1: Peking salad with chicken
Peking cabbage leaves to tear by hand. Cut boiled chicken egg into small cubes. Cut the boiled chicken breast fillet into slices. Mix the ingredients and add finely chopped herbs (leek, dill, parsley, celery). Mix the resulting mass thoroughly and season with olive oil.
Recipe number 2: white cabbage salad with turkey meat fillet
Chop white cabbage. Cut the boiled turkey fillet into thin slices. Add chopped walnut. Add finely chopped greens (spinach, dill, cilantro). Mix the resulting mass thoroughly and season with yogurt.
Recipe number 3: squid salad with avocado
Squid fillet cut into thin bars. Peel the fresh cucumber and cut into thin slices. Peel the avocado and cut into cubes. Mix the ingredients and season with olive oil.
Dietary shakes consumed during drying should contain a minimum of carbohydrates and a maximum of protein. They should be consumed immediately after manufacture. To make a diet smoothie, you will need a blender or other chopper.
Recipe number 1: a kiwi cocktail with walnuts
In a blender bowl, place 250 g of kefir, 2 previously peeled kiwi, protein 2 boiled eggs, 100 g of cottage cheese (not curd mass), 100 g of boiled water, 1 tablespoon. a spoonful of chopped walnut. Mix contents thoroughly.
Recipe number 2: berry smoothie
Place 200 g of kefir in a blender,? cups of pre-washed blackcurrant,? cups raspberries, protein 2 boiled eggs, 150 g of cottage cheese (not curd mass), 150 g of boiled water. Mix all ingredients thoroughly.
Recipe number 3: honey-oat cocktail
In a blender bowl, place 250 g of kefir, 3 tablespoon. tablespoons of honey, 4 tablespoon. tablespoons of cooked oatmeal, 100 g of low-fat cottage cheese, 200 g of boiled water. Mix contents thoroughly.
In fitness, “drying the body” is not only the process of improving the body, but also the adjustment of self-discipline, self-control and lifestyle in general.
Strict adherence to the diet menu when drying the body for girls, combined with physical activity, forcing the body to spend as much energy as possible, leads to the achievement of the desired result in only 6-8 weeks.
Useful videos about exercises and diet for drying the body for girls
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Diet for drying the body for girls and a set of effective exercises: