Menus for drying the body for women for every day, week, month. Nutrition principles

Drying the body is the final step in losing weight. For the final elimination of excess body fat, women need to adhere to a low-calorie menu with moderate physical exertion.

How many calories can women consume per day during body drying

The menu for drying the body for women should be tightly balanced, and its calorie content should be 1400-1600 Kcal, depending on physical activity. The basic principle of reducing body fat is to reduce the amount and calorie intake of food.

The lack of calories consumed triggers the burning of subcutaneous fat. It is impossible to reduce calorie content below the specified limits. Lack of nutrition is stressful for the body. Ultimately, he will try to build up reserves through the formation of body fat. For this reason, the results of previous weight loss will be offset by a new set of body fat.

The optimal drying time for the body is 6 weeks. This time is enough to remove all unnecessary things and gradually begin to return to the usual way of life. Longer drying may adversely affect your health. A quick exit from the diet will lead to the return of excess weight.

How much protein per 2 pounds of body do girls need to eat

During the drying period of the body, 80% of the diet should consist of proteins. The inclusion of a large amount of protein food in the diet helps to get rid of excess subcutaneous fat, while maintaining muscle mass. For 2 pounds of weight, girls need to use 1.5-2.5 g of protein, while the bulk (approximately 70%) of protein is of animal origin.

Menus for drying the body for women for every day, week, month. Nutrition principles

Such proteins are easier to digest and are almost completely used by the body. In addition, animal protein contains all 8 essential amino acids that are necessary for the full functioning of the body. Heavy proteins (for example, beef) are best consumed during the period of gaining muscle mass, and during drying, the lungs will be more useful.

Main products containing these proteins:

  • eggs
  • a hen;
  • cottage cheese;
  • fish.

The diet should be made taking into account the fact that for evening meals you need to leave light proteins, vegetables and greens. The predominance of protein in the diet reduces the natural feeling of hunger. Unlike carbohydrates, they are digested for a long time and give a feeling of satiety for a long time.

How many carbohydrates do you need per day

Carbohydrates are quickly absorbed and also quickly release energy. Therefore, excessive consumption of carbohydrates leads to a rapid accumulation of fat. However, the complete exclusion of carbohydrates from the diet will entail a deficiency of glucose and the body will begin to accumulate toxins.

To avoid this, you must:

  • Gradually reduce the amount of carbohydrates in the diet.
  • Eat only complex carbohydrates, for example, grain bread, cereals, vegetables. Completely exclude sweets, buns, sweet drinks from the diet.
  • Drink more than two gallon of water per day to speed up the removal of toxins from the body.

The daily proportion of carbohydrates per 2 pounds of weight in the first 2 weeks should be within 3 g, while it must be reduced daily.

By the beginning of the 3rd week, the amount of carbohydrates for girls should be from 1.5 to 2 g per 2 pounds of weight. And in the fifth week – about 1 g, this is about 60 g per day. At the end of the 5th week of drying, the amount of carbohydrates must be gradually increased, in order to prepare the body for the transition to the usual diet.

Menus for drying the body for women for every day, week, month. Nutrition principles

Different foods contain different amounts of carbohydrates in the composition:

Product name The amount of carbohydrates in 100 g of product
Buckwheat 63
Brown rice 76.2
Corn 79.9
Oatmeal 48
Millet 66
Beans 46
Peas 50
Potatoes 16
Beet 9
Turnip 5
Cucumber 3
Carrot 7
A tomato 4
Squash 4
Cabbage 5
An Apple 9.5
Grapefruit 6.5
Dried fruits 50
Honey 75

It should be remembered that all the figures given in the table are indicative and subject to correction in accordance with the methods of preparation and consumption of these products.

The norm of the number of products by weight

The daily rate of consumption of products differs depending on their calorie content.

Menus for drying the body for women for every day, week, month. Nutrition principles

With a daily norm of 1500 Kcal, the maximum volume of each product is:

The product’s name Calories in 100 g Serving Size (g) Total calories (kcal)
Cottage cheese 122 150 183
Dried fruits 280 30 84
Oatmeal with berries 95 200 190
Navaga soup 53 200 106
White Cabbage and Asparagus Salad 143.5 150 215
High tea
Yogurt 1% 52 150 78
An Apple 52 150 78
Brown rice 98 200 196
Beef cutlet 190 100 190
Cucumber and tomato salad 90 200 180
Total 1500 kcal

Allowed Body Drying Products for Women

The menu for drying the body for women should be varied and include as many permitted foods as possible. In this case, all the necessary substances will enter the body, and drying the body will be safe for health.

Menus for drying the body for women for every day, week, month. Nutrition principles

List of protein products:

  • low-fat cottage cheese;
  • boiled chicken breast (turkey);
  • any kind of chicken egg protein;
  • boiled veal, beef;
  • boiled white fish (saffron cod, perch);
  • Squid and seafood (such as seaweed);
  • low-calorie dairy products (for example, 1% yogurt).


Cereals are a good source of slow carbohydrates. They provide the necessary energy and for a long time support a feeling of satiety. It is recommended to cook porridge in water.

List of cereals allowed during body drying:

  • Brown rice;
  • buckwheat;
  • oatmeal;
  • corn;
  • wheat;
  • quinoa;
  • spelled porridge;
  • durum wheat pasta.


Legumes contain a large amount of vegetable protein and at the same time have a calorie content of only 57 Kcal.

Menus for drying the body for women for every day, week, month. Nutrition principles

It is recommended to include in the diet:

  • beans;
  • peas;
  • soy;
  • lentils;
  • chickpeas

Vegetables and fruits

Due to the high fiber content, vegetables improve bowel function and remove toxins from the body. They have a low calorie content and when consumed raw, the body spends on the assimilation of almost all the calories received with them.

It is recommended to include in the menu:

  • zucchini;
  • turnip;
  • Tomatoes
  • carrot;
  • all kinds of cabbage;
  • pepper;
  • cucumbers
  • radish;
  • celery;
  • greens (cilantro, basil, parsley, salad).

Of fruits, only apples and grapefruits are allowed.

Menus for drying the body for women for every day, week, month. Nutrition principles

In addition to proteins and carbohydrates, for the full functioning of the body, the menu must necessarily include a small amount of fats:

  • vegetable oils (e.g. linseed, olive).
  • nuts (e.g. walnuts, almonds);
  • oily fish (e.g. salmon).

Prohibited Body Drying Products

It is not difficult for most women to exclude various delicacies and sweets from their menu during the drying period. But it should be remembered that during this period there is a ban for fried foods. The best alternative would be boiled and stewed dishes.

It is necessary to completely abandon salad dressing with mayonnaise or various sauces. The best dressing during the period of losing weight is vegetable oil. It is best if it is olive, linseed or sesame oil.

The amount of salt used should be reduced to a minimum, and in the last weeks of drying, it is better to completely abandon it. Instead of salt, the taste of dishes can be improved with a small amount of seasonings and spices.

Menus for drying the body for women for every day, week, month. Nutrition principles
The article provides examples of menus for drying the body for women.

The list of products that are prohibited for use:

  • sweets (marmalade, halva, chocolate);
  • muffin (pies, cakes, pastries, white bread);
  • any types of sausages;
  • finished products;
  • meat, fatty grades (e.g. pork);
  • drinks with a sweet taste;
  • dressings (e.g. mayonnaise);
  • limit sugar and salt to the maximum extent possible.

With a lack of glucose, you can eat dried fruits, honey, yellow or green fruits in a small amount (it is better if they are from the citrus family, for example, grapefruit).

Diet when drying the body for girls. Menu for the week

The menu for drying the body for women should include the following main features:

  • At the beginning of drying, you need to gradually lower the calorie content of food to avoid stress for the body. The exit from the drying should also be gradual.
  • Meals should be divided into small portions and eat at least 4 times a day.
  • The bulk of the daily calorie intake (60%) must be consumed at breakfast and lunch.
  • Complex carbohydrates are broken down within 4 hours, it is best to include them in the diet in the morning.
  • In the evening, only products containing light proteins (for example, chicken breast, white fish) are allowed to be consumed. Additionally, you need to include vegetables and herbs in dinner.
  • The layout of products must take into account their energy value.
  • Dinner should be no later than 19 hours.

Menus for drying the body for women for every day, week, month. Nutrition principles

Sample menu:

Days Breakfast Lunches High tea Last meal


Cottage cheese

Dried fruits

Tea with lemon

Navaga soup.

Vitamin Cabbage and Asparagus Salad

Yogurt with apple Vitamin salad of cabbage and asparagus.

Steam pollock cutlets



Boiled buckwheat,

2 eggs,

Jasmine Tea

Vegetable soup

Boiled chicken


Dried fruits

Cucumber and cabbage vitamin salad with dressing
SR Omelette

Dried fruits

Lemon Tea

Vitamin salad of cucumber and tomato dressing

Turkey fillet

Carrot Salad with Apple and Walnut Squid, broccoli and tomato salad
Thurs Oatmeal

2 egg whites

Tea with chamomile flowers

Vegetable Soup

Steamed perch

Apple fruit salad with yogurt Boiled beans

Vitamin Cabbage and Asparagus Salad

PT Bran bread

Dried fruits

Ginger Tea

Beef broth with vegetables

Vegetable stew



Braised Cabbage with Cod

Vitamin salad from cabbage and greens

Sat Cottage cheese

Dried fruits

Tea with Jasmine Flowers

Vitamin Cabbage and Asparagus Salad

Steamed beef cutlets

Carrot Salad with Apple and Walnut Boiled Lentils.

Flounder Steamed

Sun Buckwheat


Ginger Tea

Vegetable soup.

Boiled breast

Strawberry Yogurt Squid, broccoli and tomato salad

In addition to the main diet, taking into account the peculiarities of the regime of work and rest, the 2nd breakfast is recommended, consisting of:

  • cereals with fruits;
  • steamed omelet;
  • low-fat cottage cheese or tofu cheese;
  • glasses of kefir or yogurt;
  • apples or grapefruit.

During the diet, it is better to prefer green tea to black. In addition, you can drink an infusion of rose hips and chicory.

A vegetarian diet for drying your body every day for a week

For proponents of vegetarianism, the diet for the drying period has serious differences. These differences are that the protein, which makes up most of the diet, must be of plant origin. Otherwise, it is the same drying, it is also effective as when eating meat.

Protein-rich foods (amount of protein per 100 g of product):

  • beans (24 / 100g);
  • chickpeas (30/100 g);
  • green peas (5 / 100g);
  • tofu cottage cheese (up to 10 / 100g);
  • soy milk (3 / 100g);
  • quinoa (14 / 100g);
  • sesame seeds (20 / 100g).

Protein is also found in seeds, herbs and nuts. For better absorption, it is recommended to germinate the seeds before use, and soak the nuts in water for two hours. The basis of the vegetarian diet should be legumes, boiled buckwheat and brown rice. Also in the diet you need to include greens in large quantities.

Menus for drying the body for women for every day, week, month. Nutrition principles

Here is a sample menu for the week:

Day of the week First meal Dinner High tea Last meal
Monday Oatmeal

Ginger Tea

Pea puree with mushrooms Apple and fruit salad with nuts Cottage cheese with honey
Tuesday Buckwheat


Brown rice

Vitamin Cabbage and Broccoli Salad



Boiled beans

Cucumber salad

Wednesday Spelled porridge on the water

Tea with chamomile flowers

Baked beans

Boiled mushrooms

Pumpkin porridge


Zucchini and potato stew

Vitamin salad from cabbage and greens

Thursday Rice porrige.

Tea with lemon

Pea mash

Cucumber and Tomato Salad with Dressing

An Apple


Cabbage and pepper salad.

Yogurt 1%

Friday Boiled corn porridge

Ginger Tea

Brown rice

Broccoli Salad



Cottage cheese with a mixture of berries
Saturday Wheat porridge

Tea with Jasmine Flowers

Boiled beans

Vitamin salad of pepper, tomato and cucumber with dressing

Pumpkin porridge


Vitamin salad from cabbage and greens
Sunday Bran bread

Tea with chamomile flowers


Salad with lots of herbs and sesame oil

An Apple


Boiled lentils

Mixed vegetables salad

In addition to the menu, you can add a second breakfast.

It may consist of:

  • cereals with berries (e.g. blueberries, strawberries, raspberries);
  • tofu cottage cheese with dried fruits;
  • low-fat kefir or yogurt;
  • bran bread;
  • apples or grapefruit.

Sample menu for 1-2 months

The menu for drying the body for women is 4 weeks. They include preparing the body for drying and a period of decrease in carbohydrate food in the diet to a minimum volume. After this, it is recommended that you follow a strict diet for a week, and then begin a gradual return to your usual lifestyle.

1st week

In the first week of drying the body, you must adhere to the above menu. It is permissible to consume up to 3 g of carbohydrates per 2 pounds of weight , respectively, if the girl’s weight is 132 pounds, then up to 180 g of carbohydrates can be eaten per day.

2nd week

At this time, the volume of carbohydrate-containing products should be gradually reduced by 15-20%. A sharp decrease in the volume of such food in the diet will lead to stress and the body will begin to make reserves of fat.

3rd week

During the third week of drying, the percentage of carbohydrate foods should be reduced by another 25%. For this, it is necessary to completely exclude pasta, fruits and berries from the diet. In order for the body not to experience stress, it is necessary to partially replace them with protein food.

4th week

During the fourth week, the volume of carbohydrate food should be reduced by another 25%. To do this, limit the use of all types of cereals and vegetables. The amount of carbohydrates in the diet should decrease to about 60 grams. per day, this is not more than 1 g per 2 pounds of girl’s weight. The minimum amount of carbohydrates that can be allowed in the menu is 0.5 g per 2 pounds of weight.

With the complete exclusion of carbohydrates, toxins will begin to accumulate in the body.

5th week

This is the final and most rigorous drying week. During this week, the amount of carbohydrate food should remain at a minimum level.

6th week

Starting from the sixth week, you need to start a gradual increase in carbohydrates in the diet. A full return to the usual menu can take up to 3 weeks.

Menus for drying the body for women for every day, week, month. Nutrition principles

Returns should be carried out in the reverse order:

  1. Increase in the volume of cereals and vegetables.
  2. Return to the fruit and pasta menu.
  3. Bringing the amount of carbohydrates in the diet to the level of the first week.

This is an effective method that professional athletes often use, which is why it was gradually adapted for people who do not play sports professionally. For women who want to emphasize the beauty of their figure, creating a menu for drying the body is an excellent option to achieve a result.

Interesting videos about the rules of body drying in women and an approximate diet

Proper drying for girls:

Nutrition when drying the body:

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