Nutrition while drying | Diet for drying

What to eat while drying

Beginning athletes often wonder what they can eat while drying. The diet for drying should consist of foods high in protein. These include:

Boiled and baked fish, lean meat and poultry;
Low-fat cottage cheese, kefir, milk;
Eggs;
Seafood;
Vegetables, excluding potatoes;
Buckwheat, flax, millet, pearl barley, barley, brown rice;
Any nuts and vegetable oils in limited quantities.
Specialized protein supplements.

All dishes must be prepared by boiling (including steaming), stewing or baking. Consumption of fried and smoked foods is prohibited.

The cutting diet categorically excludes the consumption of the following foods:

Sweet fruits;
All foods and drinks with added sugar;
Baking, flour products;
White rice;
Potato;
Fatty meat and poultry.
Alcohol.

Recipes for drying main courses

Let's look at examples of several dishes that you can eat for dinner or breakfast during drying:

Marinated chicken in kefir.

Protein salad.

This is a great dinner dish that doesn't take much time to prepare. Boiled chicken, eggs and squid must be moved. This is an excellent salad containing a large amount of protein compounds.

Chicken in curd sauce.

Prepare a sauce from cottage cheese, herbs, garlic, water and spices. After this, they need to pour boiled chicken meat.

Chicken julienne with mushrooms.

Cut the boiled chicken meat and lightly fry it along with the mushrooms. Pour yogurt over these ingredients and cook the dish until golden brown.

Protein omelet.

Separate the whites from the yolks and beat them with cottage cheese. After this, bake the dish in the oven until cooked.

Omelet in a water bath.
Since you need to eat low-fat foods during drying, the classic omelet should be replaced with boiled one. To do this, you need to combine two eggs, adding low-fat milk, herbs and spices. The mixture must be poured into a glass and cooked in a pan of boiling water.

Learn more about cutting nutrition, and also check out the recipe for a royal dish for athletes in this video:

Basic rules of nutrition during drying

Eating while drying involves following strict rules. The main one is reducing the amount of carbohydrates consumed. Their content in the diet should be no more than 10-20% for men and 20-30% for girls. 40-60% of the total diet for drying should be proteins, 20-30% fats.

Since a protein diet involves a drastic change in diet and entails stress, many people wonder: how to go dry? Nutritionists recommend a gradual introduction to a protein diet. Considering the duration of the diet is 1.5 months, the preparatory period should last 1-2 weeks. At this time, the carbohydrate content in the diet should be about 30%. From 2-3 weeks you can start eating according to all the rules of the diet. There are several other important conditions:

You need to eat fractionally, 4-6 times a day in small portions.
Daily caloric intake should be 10-30% lower than usual.
It is recommended to consume all carbohydrates in the first half of the day.
It is necessary to drink at least 1.5-2 liters of clean water per day. It is advisable to avoid drinks containing caffeine, such as coffee and black tea, and replace them with herbal infusions and teas. Drinking green tea is allowed.

Erjay Perkins on the cutting diet

Diet

Most people will probably criticize me now, but I believe that it is not what you eat, but how much you eat that matters. Of course, I'm not saying to include only donuts, cookies and ice cream in your diet. What I'm trying to say is that for me personally, the most important thing is the number of calories eaten per day, rather than the types of foods. And again, this does not mean that you need to eat whatever you want. No. Just take things easier, for example, when going for a walk with friends, order regular food, going beyond the usual diet of bodybuilders.

While preparing for the show, I try to strictly adhere to my diet, but my menu is very varied. Some of the foods I eat may even seem absurd.

When the off-season comes, I become more loyal to my gastronomic preferences, but do not forget to stick to my daily calorie intake. Of course, I arrange cheat meals for myself so as not to go completely crazy, and just to reward myself for all the work I’ve done.

Menu for the day during the break

Meal 1: 3 eggs, 3 egg whites, cup oatmeal with cinnamon and no-calorie sweetener
Second: two spoons of protein, one cup of oatmeal, natural peanut butter
Third: 200-250 grams of fish or chicken, 1 serving of brown rice and 2-3 teaspoons of peanut butter
Fourth: 200-250 grams of chicken and 270-300 grams of sweet potatoes
Fifth: 150-200 grams of chicken, whole grain pasta and sauce
Sixth: half a cup of low-fat cottage cheese and 4 teaspoons of peanut butter

Meals for the day during the fat burning process

First: 10-12 egg whites and half a cup of oatmeal
Second: 150-200 grams of chicken or fish, oatmeal and peanut butter
Third: 150-200 grams of chicken or fish, half a cup of brown rice, 2-4 tablespoons of peanut butter
Fourth: 2 spoons of protein and half a cup of oatmeal
Fifth: 150-200 grams chicken or fish, 280 grams potatoes
Sixth: 150-200 grams of chicken, half a cup of brown rice, 2-4 tablespoons of peanut butter

Adviсe

Experiment, choose. Yes, it will be a long journey of trial and error, but soon you will find what works best for your body.

And most people are afraid of animal fats, but I believe that there is no need to be afraid of them, moreover, they need to be included in the diet, because they support not only muscles, but also the level of testosterone in the blood.

So try to understand what your body needs, make a plan and take action. Yes, of course, proper nutrition is difficult, but now I’d rather not go to training than skip my meal.

Body drying for girls: what is the difference

Athletes of both sexes resort to a protein diet. Body drying nutrition for girls has a number of differences from what men need:

The key difference is the need to consume more fat. A cutting menu for girls can contain up to 40% fat. It is worth gaining the required amount using foods such as nuts, eggs, and vegetable oils. In addition, healthy animal fats are found in poultry and beef.
The recommended caloric intake also differs - as a rule, it is lower for girls. Depending on the age and weight of the girl, as well as the intensity of physical activity, calorie content can vary from 1200 to 1600 kcal. At the same time, you should not cut calories below the required limit. This will lead to too rapid weight loss, which will become stressful for the body.
For girls, it is especially important to monitor water balance when dieting. Lack of water intake can negatively affect your appearance, cause dry skin, weakness, increased fatigue, and also lead to metabolic disorders.

Recipes for drying the body

For girls who strive to achieve the desired effect when drying their body, the set of dishes on the diet menu should be diversified with various cocktails and easily digestible cold appetizers 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: Chinese cabbage salad with chicken

Tear the Chinese cabbage leaves by hand. Cut the boiled chicken egg into small cubes. Cut the boiled chicken breast fillet into slices. Mix the ingredients and add finely chopped herbs (leeks, dill, parsley, celery). Mix the resulting mass thoroughly and season with olive oil.

Recipe No. 2: white cabbage salad with turkey fillet

Shred white cabbage. Cut the boiled turkey fillet into thin slices. Add crushed walnuts. Add finely chopped greens (spinach, dill, cilantro). Mix the resulting mass thoroughly and season with yogurt.

Recipe No. 3: squid salad with avocado

Cut the squid fillet into thin strips. Peel fresh cucumber and cut into thin slices. Peel the avocado and cut into cubes. Mix the ingredients and season with olive oil.

Cocktails on a diet when drying the body

Diet shakes consumed during drying should contain a minimum of carbohydrates and a maximum of protein. They should be consumed immediately after production. To prepare a diet shake, you will need a blender or other chopper.

Recipe No. 1: kiwi cocktail with walnuts

Place 250 g of kefir, 2 pre-peeled kiwis, the whites of 2 boiled eggs, 100 g of cottage cheese (not curd mass), 100 g of boiled water, 1 tbsp. a spoonful of chopped walnuts. Mix the contents thoroughly.

Recipe No. 2: berry smoothie

Place 200 g of kefir, ½ cup of pre-washed black currants, ½ cup of raspberries, the whites of 2 boiled eggs, 150 g of cottage cheese (not curd mass), 150 g of boiled water into a blender. Mix all ingredients thoroughly.

Recipe No. 3: honey-oat cocktail

Place 250 g of kefir, 3 tbsp. in a blender container. spoons of honey, 4 tbsp. spoons of cooked oatmeal, 100 g of low-fat cottage cheese, 200 g of boiled water. Mix the contents thoroughly.

In fitness, “drying the body” is not only a process of improving the body, but also adjusting self-discipline, self-control and lifestyle in general.

Strict adherence to the body drying diet menu for girls, combined with physical activity that forces the body to expend as much energy as possible, leads to achieving the desired result in just 6-8 weeks.

What workouts should you do on a protein diet?

Drying athletes involves not only changes in diet, but also a special approach to training. Without this, the effect of the diet may be negative. Compliance with nutritional rules alone without taking into account proper exercise can lead to a sharp weight loss due to loss of muscle mass, which is unacceptable for athletes.

Particular emphasis should be placed on intense cardio training. Running, exercise on an exercise bike and other cardio exercises help you lose excess fat faster and more effectively. Strength loads should also be present in the athlete’s schedule. During the protein diet they should be longer. It is recommended to reduce workloads in favor of increasing the number of repetitions. The permissible reduction in the weight of projectiles under power loads is up to 1/3.

If proper nutritional rules are followed, the athlete should not feel weak and dizzy during his usual exercise. Such symptoms may indicate that the daily calorie intake is not high enough.

Drying training program

To achieve the desired effect, you need to train correctly. This can be done both in the gym and at home.

Set of exercises

During the drying period, you need to do cardio and strength training.

During the period of drying the body, the main task is not to gain muscle mass, but to reduce the amount of fat deposits.

For example, the following exercises are suitable for beginners, which should be performed 3 times a week for 30-40 minutes:

squats;
jumping rope;
push ups;
exercises with dumbbells.

Experienced athletes can increase the duration and frequency of physical activity.
It is also worth doing more complex and intense workouts. Set of exercises 1:

Warm up, for example, running, jumping rope, exercise bike.
Squats with a barbell or bodybar.
Deadlift.
Leg extension in the simulator.
Calf raise.
Cool down (stretching).

Exercises 2 to 5 are performed in 3 sets of 10-15 repetitions.
Rest between sets should not exceed 60 seconds. Complex 2.

Warm up.
Dumbbell flyes from a sitting position.
Lunges (with dumbbells).
Push ups.
Squats with dumbbells.
Plank.
Hitch.

Lunges are a classic exercise for the thighs and buttocks. You can also create your own list of exercises, which takes into account individual characteristics and preferences. The main task of physical activity during the fat burning period is high intensity. Such workouts are suitable for both men's and women's drying.

Example of a menu for drying for one day

Protein and low-carbohydrate nutrition is what drying the body is. The menu for the day should be drawn up taking into account these rules. It is recommended to prepare a daily menu for the entire diet period in advance. An example menu for 1-2 weeks for one day is as follows:

Breakfast: any porridge cooked in water + tea without sugar.
Second breakfast: 150 g of cottage cheese, 50 g of any nuts. You can add a little honey to the cottage cheese.
Lunch: creamy pumpkin soup, baked omelette with vegetables.
Snack: a glass of kefir, ½ avocado.
Dinner: boiled fish (200-250 gr.), fresh vegetable salad, herbal tea.

Nutrition in subsequent weeks involves a higher protein content in the diet. The menu for one day in this case looks like this:

Breakfast: baked omelette with vegetables + herbal or green tea.
Second breakfast: 150 gr. cottage cheese.
Lunch: buckwheat porridge (200 gr.) + boiled beef.
Snack: protein shake.
Dinner: boiled chicken breast + vegetable salad, herbal tea.

The last week of the diet should be a transition to normal eating. The principles of nutrition on it are similar to 1-2 weeks. Healthy meals delivered to your home will be an excellent solution if you want to save energy and time.

By following a similar diet and training regimen for 1.5 months, you can get rid of excess fat and gain a sculpted, slender and strong body with defined muscles.

Main courses for a low-carbohydrate diet

We offer interesting recipes for second courses that are suitable for both dinner and breakfast while drying.

Chicken marinated in kefir

To prepare the dish, raw chicken breast (no more than 150 g) will need to be rubbed with spices, sprinkled with herbs and poured with kefir diluted with water. The meat should marinate overnight in the refrigerator. The finished marinated fillet will need to be fried in a grill pan without oil.

Protein salad

Ideal for dinner or afternoon snack. Mix boiled chicken fillet, squid and soft-boiled egg, stir - a delicious and healthy protein salad is ready!

Chicken in cottage cheese sauce

An excellent dinner option while drying the body is boiled chicken with a sauce of garlic, cottage cheese, herbs, spices and water. The breast will need to be poured with sauce and left for several hours.

Julienne based on chicken and mushrooms

Fish balls

An excellent option for a diet while drying the body is minced fish balls. Choose low-fat varieties of fish. Boil the fillet and then remove the bones. Grind the fish through a meat grinder, add onion and a little garlic to the minced meat, and one raw egg. Form into balls and fry them until golden brown in a frying pan without oil. You can finish the dish in the oven (10 minutes is enough).

Chicken breeze with mushrooms and soy sauce

Among seafood dishes that are especially useful during drying, one can highlight an interesting recipe - stuffed squid. To prepare the dish, two squids, previously dipped in boiling water for a few minutes, will be enough. You can stuff the carcasses with low-fat cottage cheese, egg whites and mushrooms. You will need to fry the finished squid in a frying pan without oil or bake it. Soy sauce is suitable as an additive.

Continuing to consider recipes based on seafood, let's talk about a dish with the interesting name “Seafood”. We are talking about seafood-based aspic. To prepare aspic, gelatin is diluted with boiled, cooled water and then left for an hour. The seafood broth in which they were pre-cooked is added to the prepared swollen gelatin. The finished delicacy is laid out on a plate and poured with broth and gelatin.