Diet for drying the body highlights
Before moving on to the menu, let's discuss the main points of the diet for drying the body that people encounter. Where to start and how to dry properly. The first thing to realize is that if you have a sufficient amount of belly, sides, and fat, you won’t get to your abs with just one cut or one diet.
So that it would be so beautiful and embossed. What will start to happen? You will start cutting out carbohydrates, gradually go on a diet, if you do everything correctly, you will lose weight. The waist will become narrower, the muscles will become more defined. But most likely you won’t achieve this in one drying session. That is, at some stage the body will turn on protective reactions and you most likely will not be able to remove your subcutaneous fat, for example from 30% to 8%. The result we are talking about, so that you really have abs, is achieved in stages, not from the first drying. If we talk about my experiments, I achieved not bad results in two drying sessions.
It very often happens that a person comes to the gym with a belly fat, a trainer gives him exercises and diets, the person begins to work and reaches a certain stage when his body is already in a stupor, the weight does not go away, the person is already exhausted.
And he tries to dry further, to remove the last layer of fat, but he doesn’t succeed. Because the metabolism is already as slow as possible, the body has given up a lot of fat. All this leads to the fact that a person gets exhausted, stops exercising and starts again. If not all the weight he had, then at least part of it. Hence the second rule of the diet for drying the body: Do not push your body into too strict limits.
Very often beginners, people who are enthusiastic and have good willpower. They work and exhaust themselves as if they are preparing for the Olympia. Give your body a break. If you see that you have already reached the stage when you are on a strict diet, you only have carbohydrates for breakfast, or you remove them altogether. And the weight does not fall, the fat layer does not burn or burns, but only a teaspoon at a time. In this situation, I recommend that you stop and add not a lot of carbohydrates. To speed up the metabolism, give the body a rest. And only later, when you have rested and recovered psychologically. Your body has returned to more or less normal mode, but with less fat. Then you can remove carbohydrates again. And already the fat layer that you have left to dry.
As this usually happens during muscle gain and cutting, when you start either adding or removing carbohydrates. From the very beginning the body reacts very well. In the first week you lose weight very quickly, your fat burns, there is a result, you are satisfied. Then the further you continue, the more your process slows down. In these situations, it becomes futile to try to burn several hundred grams of fat while on such strict diets. It's much easier to start adding carbohydrates without loading up too much. He may not even gain much in kilograms. But again invigorate the body, bring it back to normal. And then remove the carbohydrates again. When you remove them, your body will begin to quickly burn your fat again. This fat layer dries very well.
Diet for drying the body The third point is to include a cheat meal in our menu.
That is, this is the day when we allow ourselves to eat whatever we want. No matter what kind of willpower a person has, no matter what kind of mentality he has, he still wants sweets on a diet, he wants everything that he can’t eat. Very often what begins is that people slowly break down. It is better to give up all these products for a week. But set aside one day a week to eat these foods. That is, you are on a diet for 9 days, and on the 10th day you load up. Psychologically this is a very important thing. When you know that you are limiting yourself, but that you can eat whatever you want on the weekend, this is very motivating. In addition to psychological relief, this is a good stimulus for the body. Metabolism accelerates very quickly because you give the body a lot of energy from simple carbohydrates. And he needs to process and synthesize all this energy. All metabolic processes are accelerated, metabolism increases. You go on a diet, and against the backdrop of an accelerated metabolism, your body easily burns through what you loaded into it.
Another point of the diet for drying the body is to control what you dry.
Watch your weight. If you see your weight plummeting, it may be better to slow down a little. It’s one thing if you weighed 150 kilograms and losing a few kilograms a week is normal. But if you weigh 90 kilograms and start losing weight by two kilograms a week. Maybe we should slow down a little. Why?
Because beginners are often very enthusiastic and remove large amounts of carbohydrates. And they immediately begin to lose weight. The muscles begin to crumble. A person decreases in volume very quickly and this is very stressful for the body. I recommend cutting out carbohydrates gradually. Firstly, this way you will save more muscle. Secondly, it will not be such a big stress for your body when you do all this gradually.
Sample menu for the week
The first day.
Breakfast: oatmeal porridge, 2 proteins, a glass of tea. Lunch: boiled breast, cucumber salad. Afternoon snack: a small portion of buckwheat on water. Dinner: stewed fish with cabbage.
Second day.
Breakfast: egg white omelet, glass of skim milk. Lunch: a piece of boiled beef, a salad of pepper and parsley with butter. Afternoon snack: boiled fish with asparagus. Dinner: cottage cheese with kefir.
Day three.
Breakfast: buckwheat with water, boiled egg. Lunch: a portion of fish soup without potatoes, a salad of cucumbers and tomatoes, a piece of fish. Afternoon snack: cottage cheese with 2 pcs. dried apricots. Dinner: stewed fish and cabbage salad.
Day four
Breakfast: oatmeal, tea. Lunch: stewed squid with a spoonful of sour cream, bell pepper salad. Afternoon snack: cauliflower soup. Dinner: cottage cheese with kefir.
Day five.
Breakfast: 2 egg white omelet, cucumber, tea. Lunch: mushroom soup, boiled chicken, greens. Afternoon snack: salad of cucumbers, bell peppers. Dinner: steamed fish, cabbage salad.
Day six.
Breakfast: eggs with tomatoes, tea. Lunch: beans stewed with chicken breast, greens. Afternoon snack: cottage cheese with kefir. Dinner: buckwheat with boiled breast.
Day seven.
Breakfast: a plate of oatmeal with a handful of raisins, tea. Lunch: stewed fish with vegetables. Afternoon snack: vegetable salad. Dinner: baked squid, a portion of cottage cheese.
The exit from drying should be smooth, you should not pounce on sweet and unhealthy foods, otherwise you will immediately lose all your relief. After a month, you can give yourself one fasting meal, in which you can eat high-calorie foods, and then return to proper nutrition again. With each subsequent week, gradually increase the amount of carbohydrates.
Proper nutrition and exercise for weight loss
Sports and nutrition for weight loss should be interconnected, then the result will be achieved faster. The main goal is to reduce body fat, build muscle mass, and get a slim body. By following the basic recommendations for creating a healthy, low-calorie diet, any girl will be able to lose weight and get her figure in good shape. Experts advise continuing to adhere to these rules after losing weight so that the kilograms do not return again.
Before training
Many girls believe that the less food you eat before starting a workout, the faster weight loss occurs. If you don’t eat something before going to the gym, it will be difficult to fully exercise. Pre-workout nutrition to burn fat is a must for weight loss. A girl who neglects this rule runs the risk of serious health problems, in addition to the low effectiveness of exercise, therefore exercise on an empty stomach is strictly prohibited.
Nutritionists advise eating no later than 1.5-2 hours before the intended workout. It is better to give preference to carbohydrate and protein foods, which provide energy reserves for exercise. The total calorie content of the dish should not exceed 300 kilocalories. Suitable for meals:
- porridge from any flakes - buckwheat, oatmeal, barley, corn;
- vegetable salad with chicken breast;
- bran with juice;
- bread made from rye flour with kefir or yogurt.
During training
If classes last no more than 1 hour, then nutrition during training for weight loss is not required. However, it must be taken into account that during this period a person sweats a lot. In order to restore the water-salt balance of the body, it is recommended to drink more water. When exercise takes longer, it is permissible to consume a special balanced diet in the form of carbohydrate shakes or energy bars. Such products do not overload the stomach and do not interfere with training.
How to eat next?
From the second week, it is advisable to give up fruits completely, or leave half a day, no more. The evening meal should include only cottage cheese, kefir, boiled meat, and fish. From the third week, the refusal of fruits should be complete. From the fourth week, the amount of cereals per day is up to 6 spoons, and from the fifth week, cereals are also abandoned in favor of protein foods. The sixth week of the diet excludes dairy foods, and after that you need to gradually return to the menu of the first week.
Over the entire period of time, drying the body can help you get rid of 10 or more kg. weight, while the muscles acquire attractive relief. The disadvantage of this nutrition system is the imbalance of the diet in recent weeks, so it should not be practiced more than 2 times a year.
Grocery list
Although a drying diet should include proteins, fats, and carbohydrates, it is still worth remembering that a drying diet for girls should still largely consist of proteins. Carbohydrates are welcome only slow and in limited quantities.
Below are recommended products for drying your body, especially if you spend a lot of time at home. Thanks to them, the fat burning process will be as efficient as possible. For convenience, all products are divided into groups.
Foods you can eat safely
- Meat: turkey, chicken breast, veal, beef, lamb, rabbit, nutria.
- All fish, including river and sea fish.
- Any vegetables except potatoes and legumes.
- Low-fat cottage cheese, milk, yogurt and kefir.
- Tofu cheese.
- Seafood.
- Greenery.
- Egg white.
Limited consumption products
- Boiled or baked potatoes in their skins.
- Pasta made from durum wheat.
- Cereals.
- Nuts.
- Dried fruits.
- Fruits.
- Berries.
- Low-fat cheese.
- Egg yolk.
- Legumes.
- Whole wheat bread.
Not recommended products
- White bread.
- Flour products.
- Sweets.
- Pasta made from soft wheat varieties.
- Mayonnaise.
- Canned food.
- Smoked meats.
- Sausages.
- Processed cheese.
Nutrition Basics for Weight Loss for Women
So that you can proudly start telling everyone around you that you are hooked on proper nutrition, it is not enough to just snack on burgers with celery. But you also don’t need to force yourself into low-calorie diets, where you drink one kefir for a month and then take pills for the rest of your life.
Proper nutrition for weight loss for women is not as scary as you might think at first glance.
All you need is:
- remove all harmful products;
- correctly calculate the daily need for proteins, fats and carbohydrates;
- based on this, create a diet that will provide all these BZHU;
- and you will be happy.
I have already written an article about the basics of proper nutrition for women, now I’ll tell you about a diet aimed specifically at weight loss.
