The term “body drying” was coined by bodybuilders. From time to time, they switch to a 5-6-week sports diet to reduce body fat and, with the help of exercises, give relief to their pumped up muscles. The result is determined by: menu, cooking technology and diet. The principle is built:
- on a smooth reduction of carbohydrates;
- introducing a large amount of protein and vegetables into the diet;
- weekly correction of BJU;
- 5-6 meals a day.
Low-calorie foods when dried lead to glucose deficiency and force the body to break down fats.
What foods should you not eat?
First of all, simple sugars and baked goods made from white flour excluded Alcohol and other tonic drinks are prohibited when drying. You can drink coffee, tea and yeast-free drinks. The menu does not include butter, mayonnaise, or foods from the permitted menu prepared by frying. Meat and fish:
- baked in its own juice;
- boil;
- grilled;
- stewed.
The eggs are boiled and the omelet is steamed or microwaved.
Dubious foods that you should avoid
There is no clear answer to the question: can soy sauce Although this is indeed a low-calorie product that enhances the taste of protein foods, it is useful only if it contains exclusively natural products that have gone through a fermentation cycle.
This also applies to cola zero on drying . There is nothing in the drink except asparkam, which is much more harmful than sugar. Besides, no one knows the real recipe for the drink. What's wrong with rosehip infusions or herbal teas that supply natural vitamins and strengthen the immune system?
honey is used to replace a handful of dried fruits. Is it worth doing this if it contains simple sugars? It contains up to 80% glucose, fructose and sucrose. In light varieties there are 380 kcal/100 g, in dark varieties 455. In addition, it contains antibiotics. It is better to replace sweetness with walnuts, cashews, and almonds. Peanuts, when dried, stimulate the production of nitrogen and the delivery of nutrition to the tissues.
List of protein products for relief
Athletes increase their protein intake to 2.5/1 kg of weight. The share of animal protein is 70%. The body receives the rest of the organic matter from plant foods. List of foods that you can eat 150-200 g per meal:
- red meat;
- eggs;
- mushrooms;
- turkey;
- white meat chicken.
Dried fish and seafood, including seaweed, are useful Source of vegetable protein - nuts, seeds, sesame, flax seeds, legumes. Only in the female body beans, peas, chickpeas, and lentils are better absorbed and do not cause fermentation.
A detailed menu for drying the body for girls is presented in this article. A correctly written diet for a week for men is here. A set of body drying exercises for girls in this article. Training for men for relief while drying the body is described at this link.
What can you eat while drying your body?
Foods that can be consumed throughout the day in unlimited quantities:
- Spinach;
- Celery;
- Cabbage (broccoli, cauliflower);
- Green salad and other leafy vegetables;
- Bell pepper;
- Cucumbers;
- Apples;
- Green beans.
Products that can be consumed in two to four servings per day:
- Carrot;
- Bananas;
- Plums and peaches;
- Citrus fruits (oranges, tangerines, grapefruits);
- Any berries and fruits that you like.
Products that can be consumed with each meal in the amount of 100-170 grams:
- Chicken or turkey fillet (breast is best, it has less fat);
- Lean pork or beef;
- Fish;
- Eggs.
It’s best to steam, grill, or stew all this. When drying your body, it is best to avoid fried or breaded foods.
If we list what products girls can use when drying their bodies, then it is better to exclude dairy products from the list. However, if you cannot do without them, then consume them during snacks.
Here are examples of healthy snacks:
- Nuts (walnuts, cashews, almonds);
- Peanut butter without added sugar or salt;
- Natural yogurt;
- Skim cheese;
- Low-fat milk.
There are different opinions about whether nuts can be dried on the body. But most experts believe that they should still be included in the diet, as they have a high energy value and help fight hunger pangs. Eat 10-15 nuts per meal as a snack.
Foods that should be consumed in very limited quantities (preferably only after training):
- Oatmeal and oatmeal;
- Brown rice;
- Bean and grain products;
- Potato;
- Whole grain wheat bread and pasta.
And don't forget about bran. This will have an extremely positive effect on drying the body.
Products that should be avoided completely or consumed very rarely and in limited quantities:
- Oil;
- Cheese;
- Mayonnaise and other oil or fat salad dressings.
Products that should be strictly excluded:
- Carbonated drinks (kilograms of sugar and empty calories);
- Alcohol (increases appetite and leads to overeating, and is also very high in calories);
- Sugar, including in prepared foods and dishes;
- Fast food food.
Is it possible to dry cheese and fermented milk products?
A glass of dried milk with a fat content of 1.5 contains 6 g of protein, approximately the same amount of carbohydrates, about 20 micro and macroelements. A warm drink will replace a snack and allow you to forget about hunger.
Those who have problems with the breakdown of lactose use yogurt and kefir for drying.
Low-fat cottage cheese and hard tofu are suitable for breakfasts and snacks Fresh or frozen blueberries, raspberries, and strawberries are added to dried cottage cheese with 1% fat content. In the first week , a slice of regular cheese is allowed, but it is better to replace it with unsalted feta cheese, which contains 1.7% fewer calories, or a soy equivalent. The share of milk fat in the daily diet is exactly 2%.
General drying rules
The main rule of cutting is simple - eat fewer calories than the body burns during the day. The best way to do this is through diet combined with exercise.
The second important rule is to eat often (5-6 times a day) in small portions. This means that you should have 3 full meals and 2-3 snacks, between which about 3 hours should pass.
What foods can girls eat when drying their bodies: list of carbohydrates
In the first week, the daily glucose norm does not exceed 200 g; in the 2-4 seven-day weeks the volume is reduced to 50 - 70 g; in the last week it is again increased by 2.5 times. However, these values are approximate and the amount of complex sugars entering the body is determined by how you feel. In any case, you can’t do without slow carbohydrates at breakfast.
- Dried brown rice and pasta made from rye flour, millet, quinoa, and buckwheat are the main suppliers of slow carbohydrates.
- When drying, muscle cells receive energy from oatmeal, avocado, carrots, and dried fruits eaten for second breakfast or an hour before training.
Preparation and tips
The diet of those who are “drying” is in many ways similar to a protein diet. However, in contrast, cutting consists of a gradual reduction in carbohydrate intake and lasts about 4-6 weeks.
You should prepare for this process in advance. It is strictly forbidden to dry the body for those who have any diseases of the kidneys, liver, gastrointestinal tract or heart, because In the process of achieving a sculpted body, these systems work at full capacity and can cause disturbances even in a healthy body. If you have never played sports, and there is practically no muscle mass on your body, then you should not start a 6-week diet.
Plan drying in such a way that you do not have any serious events planned during it: moving, vacation away from home, visiting or a session at the university. And a few more tips for proper drying of the body:
Breakfast is a mandatory meal; Eat small portions 4-5 times a day; 2/3 of your daily diet should be in the first half of the day; Forget about sweets and baked goods, industrial sauces, snacks and dry bread; Avoid alcohol; The calorie content of the daily diet during drying should be reduced by 300-350 kcal from your daily value; Unsaturated fats should definitely be included in small amounts in your diet.
What fruits can girls dry: allowed foods
The benefits of green apples when dried are undeniable. But is it possible to dry watermelon and banana if they have a high glycemic index ()? The pulp of melons, including melon, contains up to 92% water, 7.5% carbohydrates and only 0.6 protein. But along with apricots, mango and watermelon contain a lot of provitamin A, which is necessary for myofibrils and the immune system. There are only 40-50 kcal in 100 slices.
Although bananas are undesirable because... belong to prohibited starchy foods, but there is no other source of magnesium that relaxes muscles. The fruit affects the synthesis of tryptophan, which improves mood and satisfies hunger for 2 hours. Useful fruits for drying:
- Grapefruit, citrus, pears.
- Sour berries - lingonberries, cranberries, currants.
Types of nuts in bodybuilding
There are several types of nuts found in nature, but the following are considered useful for athletes:
- Peanuts are the favorite type of nut for most athletes, and even more so for bodybuilders. This type of nut activates the production of nitric oxide, which promotes vasodilation, which means that beneficial substances are transported to muscle tissue much faster. In addition, peanuts do not contribute to weight gain. Peanuts are considered a useful product that ensures better functioning of the central nervous system, improves memory and relieves depression. 100 grams of peanuts contain 26 grams of protein, 45 grams of fat, 10 grams of carbohydrates, and a total of 552 calories.
- Almonds are considered the richest nut in protein. In addition, almonds contain a sufficient amount of healthy fats. Its consumption leads to a feeling of fullness and also stimulates the production of dopamine, a hormone that is associated with the development of the central nervous system. 100 g of almonds contain 18 grams of protein, 53 grams of fat, 13 grams of carbohydrates. The energy value of the product is 609 calories.
- Walnut. This nut has a great effect on brain function and activity. It contains many beneficial fatty acids, including Omega-3. In addition, walnuts are a source of melatonin, a substance that helps normalize sleep. 100 g of walnuts contain 16 grams of protein, 60 grams of fat, 11 grams of carbohydrates. The energy value of the product is 656 calories.
What foods dry out the body?
First of all, these are fresh vegetables. The body loses more energy in their absorption than is contained in the products themselves. So, if a cucumber contains 14 kcal, it requires 16 units of heat to break it down. The list of products for drying the body for women for every day includes garden products:
- all types of cabbage;
- celery;
- bell pepper;
- zucchini;
- green bean.
Tomatoes, turnips, radishes, spinach, and lettuce are useful for drying
How to cook low-calorie food
The way they are prepared matters. Dried vegetables If you stew green beans, turnips and celery with vegetable oil or add a spoonful to a salad, the energy value of the dish will immediately increase. In 1 tsp. (5 g) contains 45 kcal, in the dining room more than 180. However, natural vitamins and minerals are completely absorbed with fats, so 5 g of oil for salad dressing will not hurt .
When dried, beets and carrots are eaten only fresh in complex salads. After cooking, their GI increases exactly 2 times. But what to do if not all permitted foods can be eaten without heat treatment? Stew in water or tomato sauce, pour in garlic-lemon sauce with herbs, or cook them as first courses. Soups for drying the body with lean meat broths are an additional source of protein and vitamins. Recipes for dietary dishes will help you create a menu and diversify your diet.
