Drying the body for girls: menu for a month, meals for a week at home. Results and photos

General principles of nutrition

The main words that need to be learned are rigor and discipline.

In order for weight loss to have a positive result, you must strictly adhere to the following principles:

The amount of protein is calculated by the formula: 2 g of this substance per 1 kg of body weight. Eating protein is part of your daily diet; you can get it from foods such as chicken or lean red meat, egg whites, and special protein shakes. This protein intake will allow you to burn fat while maintaining muscle mass.
The amount of carbohydrates should be low (80 g) or moderate (140 g), this will allow you not to lose the necessary energy and at the same time burn extra pounds. Nutritionists recommend alternating low and moderate carbohydrate intake, while choosing foods rich in fiber: potatoes, rice, oatmeal, whole grain bread.
The amount of fluid should be at least 3 liters per day. It is better to use plain water as drinks, but sometimes drinking tea is not prohibited.

Drying the body is a real challenge for the body, so it is important for girls to stay motivated throughout the month. In order to stick to the menu and not break down, you are allowed to replace one meal once a week with your favorite food or drink: pizza, bun, beer.

Habitual sweets can be replaced with protein bars and shakes that do not contain carbohydrates and fats. In addition, photographs taken before the diet will help maintain motivation, because it will be so nice to compare the results obtained a month later.

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So, what is the difference between drying and the process of losing extra cm?

The term “cutting” refers to the process by which muscles are revealed by reducing the level of existing subcutaneous fat to the desired specific value (usually 8-12%).

The key goal of cutting is a kind of “cutting out” of muscles from under your own fat mass. Losing weight involves simply losing extra pounds, which does not necessarily include just body fat. And the goal of losing weight is, as a rule, to fit into prenatal jeans or to walk beautifully on the beach in the summer.
Cutting is a serious job with a serious training program. Losing weight can only involve diet, fitness and spreading pepper cream on your buttocks.
The drying program also includes weight gain. The weight loss program includes maximum loss of extra centimeters.
Cutting requires increased muscle caloric intake to maintain the desired anabolic environment required for muscle growth. Losing weight involves eating only low-calorie foods.
Drying is the growth of muscle and fat tissue in the desired precise ratio. Losing weight does not imply dividing body weight into fat and muscle.

As professional trainers say, “cutting” is not just a quick weight loss for the summer season, but a very serious process that requires strict steps, restructuring the diet, adjusting the training program, etc.

Drying takes up to 12 weeks of intensive work on yourself, and drying is not for everyone.

And this is because not everyone can master it (although drying is a really difficult process, and not without consequences!), but because drying does not make sense if the goal is a beach holiday. The game is simply not worth the candle!

Expected results: photos before and after drying

How to get off a diet correctly

Having achieved the desired results from drying, you simply must exit the program correctly. It directly determines how well you can maintain your success. The wrong way out is fraught not only with a quick return to weight, but also with a number of negative consequences for the body in the form of pain and ailments.

To prevent such an unpleasant situation from happening to you, we recommend that you pay attention to the following nuances during the exit process:

Continue to eat in small portions.
Add new foods to your diet gradually, no more than 1-2 per day.
It is allowed to increase daily caloric intake by no more than 100-150 kcal per day.

Continue to drink plenty of water. You need to drink at least 2 liters of clean liquid per day.
Increase the intensity of your workouts.
Walk outdoors more often.

pros

Drying, in addition to excellent conditions for losing excess weight, can provide a losing weight person with a number of other, no less striking advantages. By turning your attention to this diet, you can count on:

No feeling of hunger.
Variability in terms of organoleptic impressions.
Preservation of muscle mass.
Improving the condition of the nervous and digestive systems.

Improving the metabolic functions of the body.
Improving the appearance of nails, hair and skin.
Increased tone in the body.

Not recommended products

Nutritionists note that the following foods must be completely excluded from the diet:

white bread and any flour products;
pasta from soft wheat varieties;
smoked meats and sausages;
canned goods;
mayonnaise;
processed cheese.

Cons, side effects and contraindications

When considering a popular dietary option, do not forget that it has a number of disadvantages. You simply must take all of them into account if, of course, you want to achieve the desired result without any losses for the body. The main disadvantages of drying include:

The need for constant physical activity.
High level of attention to caloric content of food.
The need to strictly adhere to the schedule.
The need to visit an experienced nutritionist for consultation. Only truly healthy people can use the drying method.
Lack of balance in nutrition, which can cause various uncomfortable conditions.

When considering the disadvantages of the program, also take a look at the contraindications to its use. Experienced nutritionists do not recommend using this diet for the following people:

pregnant women;
diabetics;
breastfeeding mothers;
children, adolescents and elderly people;
those suffering from diseases of the cardiovascular, digestive and nervous systems;
individuals with kidney and liver problems;
for allergy sufferers.

Body drying menu for girls for a month

Body drying is usually planned for a month: for girls this is a great opportunity to prepare for an important event. The menu is written out by week and by day in advance, this will make it more varied and include all the necessary products. The following is an approximate diet that can be used after consultation with a nutritionist.

First week

The first week is considered the most difficult, as the body needs to adapt to a new type of nutrition.

During this period, carbohydrate consumption should not exceed 2.5 g per 1 kg of body weight , so the menu should include cereals (rice, buckwheat), vegetables and fruits, fish and chicken (turkey) meat, fermented milk products (cottage cheese, kefir, sometimes cheese), fresh herbs, citrus fruits (orange, grapefruit).

Second week

In the second week of monthly body drying, the menu undergoes the following change: 1 g of carbohydrates per 1 kg of girl’s . It is recommended to consume them before the evening meal. For dinner, only protein foods - fermented milk products - are suitable.

Third week

The third week is characterized by the fact that the amount of carbohydrates is reduced to 0.5 g per 1 kg of weight, and fruits are completely removed from the diet.

Fourth week

The fourth week involves a complete abstinence from carbohydrates.

Only protein foods remain; in addition, carrots are removed from the diet.

Recipes

Thanks to the wide list of permitted products, when drying your body, you can create non-trivial dishes that will delight you not only with benefits, but also with excellent taste. Next, we have prepared for you several recipes that will easily become the property of any table.

Greek salad

To prepare it you will use:

Name	Quantity
Lemon	1 PC.
Dried oregano	2 tsp.
Chopped garlic	3 tsp.
Vinegar	2 tbsp. l.
Romaine lettuce	1 PC.
Olive oil	200 ml
Sugar	1 tsp.

Start by making a sauce using oregano, lemon juice, olive oil, sugar and vinegar. Next, chop all the vegetables and place them in a salad bowl. Season the vegetables with the sauce, stir, let the dish brew for 15 minutes and serve.

The optimal period for drying the body at the age of 40 is considered to be loyal programs designed for 2-4 weeks, no more.

Chicken with almonds and broccoli

Cooking the dish will require you to use the following products:

Name	Quantity
Chicken fillet	350 g
Broccoli	500 g
Chili flakes	0.5 tsp
Roasted almonds	100 g
Sesame oil	1 tsp
Salt and pepper	Taste
Olive oil	50 ml.

Season the chicken and place it in the pan. After frying the meat in olive oil, cool it and cut into strips. Next, boil the broccoli in salted water and also fry them in olive oil with chili flakes. At the end of frying, add almonds and previously cooked meat to the flakes. The final stage of preparation is treating the finished dish with salt, pepper and sesame oil, after which it is fried for a couple of minutes.

Shrimp with broccoli

The following ingredients will help you create the dish:

Name	Quantity
Shrimps	450 g
Garlic	2 tbsp. l.
Ginger	1 tbsp. l.
Honey	100 ml
Soy sauce	50 ml
Broccoli	300 g

Make a shrimp marinade by mixing ginger, soy sauce, honey and garlic. Place seafood in this sauce for 60 minutes. Next, take 2 tbsp. l. sauce and simmer the broccoli in them for 5 minutes. Then remove the broccoli and simmer the shrimp in the same pan until fully cooked. As soon as the seafood is ready, add the broccoli to it and simmer everything together for 3 minutes. The already prepared dish is additionally filled with the remains of the marianade and infused for 3-5 minutes before serving.

Training during the drying period

Drying the body for girls (the monthly menu is presented above) requires mandatory physical training. This is necessary in order not to lose muscle mass.

It is recommended to visit the gym 3 times a week. At the same time, once a week they give preference to strength training, which will help build muscle mass. These exercises are performed with dumbbells or a barbell. In the remaining 2 days, you need to do cardio, aerobics, and exercises with several approaches.

The body drying program for girls, in addition to following the diet outlined in the monthly menu, includes classes in the gym with a predominance of strength exercises.

Your workout should include running/walking on a treadmill, jumping rope, and swinging your legs in various positions. Training can be done at home; the following are suitable: shuttle running, cycling, jumping rope, swimming.

During training, all muscle groups should be engaged:

For arms and shoulders. Lifting barbells for biceps, bench press, swings and curls with dumbbells, exercises in a block simulator.
For the chest. Barbell/dumbbell bench press, push-ups, exercises in a block simulator.
For the back. Pull-ups on the bar, vertical and horizontal rows, pullover from the top block with a rope handle.
For the press. All types of vacuum, twisting, bicycle, leg lifts.
For legs and buttocks. Squats with a barbell/dumbbells, lunges, Romanian deadlifts, leg raises and raises.

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Why do you need to dry?

Every year the number of followers of a healthy lifestyle increases, who are distinguished by a slender, toned torso, elastic, clean skin and a great mood. Gyms and sports nutrition stores are in constant high demand among young people, while older people prefer morning exercises and warm-ups at the stadium.

A beautiful body is valued no less than the beauty of appearance. Defects on the face can be easily hidden with the help of cosmetics, but body weight reveals nutritional deficiencies and lack of exercise. Sometimes girls face a problem when their weight, having reached a critical point, stops falling despite diet and exercise. In this case, neither intense training nor serious dietary restrictions will help. Drastic measures only complicate the situation. On the contrary, weight may increase if the body begins to accumulate fat reserves.

Drying the body helps in such a situation. It covers a number of special techniques that allow you to burn fat under the skin without compromising your health. The procedure requires a fair amount of diligence, desire and perseverance so as not to give up on your plan.

This method is used by bodybuilders on the eve of competitions, if even long-term training does not give the desired result - toned muscles. Switching to a low-carbohydrate diet along with intense exercise helps, eliminating body fat. This method gives a short-term effect, but it is safe and effective compared to strict dietary restrictions and training limits.

Expected results

The diet in question, if followed accurately, allows you to lose up to 2.5 kg per week. In general, the norm is considered to be a loss of 1 – 1.5 kg per week. You need to record your results once a week, and it is recommended to weigh yourself at the same time without clothes.

If after 7 days there is no positive dynamics, then it is necessary to work on the mistakes . First of all, nutritionists recommend increasing cardio loads: doing exercises 2 times a day - morning and evening. The next step is a sharp reduction in carbohydrates from 2 g to 1 g (0.5 g).

If after such changes the weight does not go away, you should consult a nutritionist.

Rules

To achieve the desired result from a diet for drying the body, you must not forget about its fundamental canons. Like any other program, the diet in question has its own rules, which must be taken into account. A negligent attitude towards generally accepted canons will lead to a significant decrease in efficiency and a high likelihood of health problems. If you want to avoid such an unpleasant outcome, try to pay attention to the following nuances:

The drying duration should not exceed 60 days. The exact timing of the diet directly depends on the initial thickness of your body fat.
In order for the technique to bring positive results in the first days of use, you need to get into it correctly. To do this, you need to start significantly reducing the caloric content of your daily diet a week before using the system.

Try to eat at least 5-7 times a day.
Your portions should be small in size so that your stomach does not become unnecessarily strained when processing them.
Drink at least 2 liters of water daily.
Try to count your calories responsibly. The average norm is considered to be 1500 kcal.
Exercise regularly. Moreover, your workout should combine both strength and aerobic exercise.
Minimize the amount of carbohydrate foods. You shouldn’t give it up completely, but it’s better to reduce the amount of such foods in your diet.
Breakfast must be hearty.

You can use any method except frying to prepare your dishes.
Try to replenish your body with food every 2-3 hours. This will not only allow you to avoid hunger, but will also eliminate spikes in blood sugar.
Every fifth day of your diet should be carbohydrate. Throughout that day, you slightly increase the amount of carbohydrates you consume. This must be done in order to maintain muscle mass.
Additionally, take vitamin and mineral complexes. They can be purchased at any pharmacy. The task of these complexes is to prevent the slowdown of metabolic processes. Moreover, a properly selected complex will allow you to take responsible care of the condition of your nails, hair and skin.

After 40 years, the transition to drying must be carried out as responsibly as possible, cutting down the amount of carbohydrates gradually, in small quantities. Typically, under these conditions, entry into the diet can take 2 to 3 weeks.

“Exit” from fat burning mode

It is important to know that you cannot abruptly resume your usual diet, since the weight will quickly return; you need to exit the diet smoothly. If after 30 days the desired result is achieved, then to consolidate it you need to start moving in the opposite direction: from the last week to the first, while training can be reduced to 2 times a week.

If the desired result is not achieved, then nutritionists recommend sticking to the menu for 4 weeks and continuing to train as before. After completing a month-long body drying course and completely quitting the diet, to maintain a beautiful figure, girls should follow the following recommendations when creating a menu:

cook an omelet with whole grain bread for breakfast;
replace the usual dinner with fermented milk products;
instead of sweets, eat protein bars and shakes;
reduce the amount of unhealthy fats.

A properly organized weight loss process will help not only get rid of extra pounds, but also improve your overall well-being. Drying the body allows you to get back to normal in just a month, and it does not require much sacrifice, the main thing is to adhere to its basic rules.

Drinking regime during drying

Some people who want to try drying the body believe that drying greatly limits the daily fluid intake. This opinion arises because the majority of it is water. The following conclusion suggests itself: the less fluid is consumed, the faster fat is burned.

This is partly true. When a person reduces the amount of water they consume, a large amount of weight comes off. At the same time, the extra pounds will return almost immediately when normal drinking conditions are restored. During drying, fat deposits are burned due to the increased need for energy, which has little to do with water. So for effective drying and weight loss in general, the body should not lack fluid. Prolonged dehydration can lead to deterioration of metabolism, inhibition of metabolic processes, deterioration of well-being and condition of hair and skin.

The drinking regime during drying must be observed without fail . The daily amount of fluid consumed depends on how intensely a person exercises in the gym. The more difficult and longer the workout, the more water you need to drink.