How should you eat when drying your body? Main rules of drying

Many girls, in pursuit of a beautiful and toned body, resort to all sorts of methods suitable for both amateurs and professional athletes. Drying your body is one of the popular ways to not only get in shape, but also make your muscles sculpted and beautiful. This in itself is a rather labor-intensive process that requires special knowledge, willpower and time. Illiterate use of body drying in practice is fraught with serious consequences for the female body, so it is very important to understand how it works.

Do you dream that your photos in a swimsuit on social networks will receive thousands of likes and hundreds of admiring comments? Then take the information on our blog and create the body of your dreams.

What is body drying?

The method involves “drying” subcutaneous fat while preserving muscle mass. Bodybuilders achieve their goals through a low-calorie diet and high-intensity training. But drying the body for women is significantly different from the same process for men.

The main differences between drying the body in women and men

The need for fat deposits is inherent in nature. Rational consumption of proteins, carbohydrates and fats provides the optimal amount of energy and does not cause extra pounds. When the energy obtained from carbohydrates significantly exceeds its consumption, the body stores fats.

Many people get scared when they hear the word “fat,” but it is not necessary to be afraid or avoid it, and is even dangerous. Now let's figure out why. Nature has placed a smaller amount of fat in the male body. Bodybuilders easily achieve their goals in comparison with women. In the latter, physiologically, fat deposits are directly related to the menstrual cycle, hormonal levels, as well as the ability of the female body to conceive and bear a child. Fats also have a qualitative effect on the condition and health of hair, nails and skin.

Drying the body for women is a complex, labor-intensive process and requires specialized knowledge. And keep in mind that only those girls who have already learned how to train correctly and their muscles have received a sufficient level of development should start drying their bodies. After all, maintaining health is no less important than getting beautiful reliefs.

Body drying nutrition for girls

Drying the body is not a weight loss method for losing a couple of extra pounds. This is a serious event built on three pillars: the presence of muscle mass, diet and willpower. Let's take a closer look at each point.

The first pillar is proper nutrition. To put it simply, when cutting, it is important to increase the amount of protein in the diet to preserve muscle mass and at the same time reduce the amount of carbohydrates, creating a calorie deficit. Thus, the body is limited in energy and for normal functioning it looks for different options for obtaining strength.

This is where the second pillar for proper drying of the body comes into play: willpower. On special diets, withdrawal symptoms and a desire to eat something forbidden may begin. For a good result, it is important to stick to the plan and firmly push everything tasty away from you.

You already know that drying the body equals a proper energy deficit. For this method, there are two ways to create a deficiency of KBZHU:

• Protein diet. It implies a ratio of proteins to carbohydrates of 80 to 20. Carbohydrates should be healthy, long-lasting, for example, whole grain porridge. The good thing about the diet is that it gives a sharp jump in weight; visible results appear quickly, but over time the process will slow down, which is the absolute norm.
• Low carbohydrate diet. Based on the glycemic index of foods, a diet has been developed to treat diabetes and obesity. She soon moved into the sports world and became very popular. On a low-carbohydrate diet, you need to eat foods with a low GI, and you should avoid fast carbohydrates. All data on GI is recorded in tables that you can easily find on the Internet.

What foods should you remove from your diet?

During drying, you need to forget about:

1. Fast carbohydrates - all flour products are prohibited: cakes, buns, pies, pizza, as well as chocolate and other sweets;
2. Dairy products - all yoghurts with fillings, milkshakes. The exception is low-fat cottage cheese;
3. Fatty foods – fatty meats are excluded: pork, duck, lamb. You should also forget about frying meat in oil. For preparation you can use boiling, baking.

Just stop eating the above foods. Don’t do yourself any favors like “One little chocolate won’t hurt me.” Only serious motivation and implementation of all points of the drying program will help you achieve your goal. Occasional breakdowns in the form of one piece of candy, cake, or marshmallow will disrupt the process of intensive fat burning in your body.

Basic principles of drying nutrition

• Mode duration. Removing fat deposits, maintaining maximum health and getting results is time-consuming. The average drying time is two months or 8 weeks.
• Water. Much water. Don’t neglect the rule of “drinking as much water as possible.” Her caloric intake is as much as zero calories. It is not stored as fat, but, on the contrary, removes toxins and supports the functioning of the kidneys, which work hard on a protein diet. In addition, lack of water provokes swelling, which worsens the visual result.
• Speed. The main purpose of cutting is maximum fat breakdown with minimal muscle loss. Rapid weight loss can lead to rapid loss of muscle mass. Stick to the “no more than a kilogram per week” pace, and drying will go as well as possible.
• Fractionality. The key to good metabolism is split meals. Every three hours, for example, 300 kcal will not allow you to stay hungry and eat something forbidden. You can calculate the optimal serving amount intuitively (get up with a slight feeling of hunger) or mathematically - by calculating your daily calorie intake and dividing the resulting number by meals.
• Records. It's always difficult at the beginning of a journey. To eat a rational amount of calories, you first need to count them and create a menu. To do this, you will need a food diary - a diary where you need to write down your diet and stick to it. In the future, you will get used to it and will be able to eat intuitively.
• Eat food evenly. Have breakfast, lunch and dinner. Have snacks. Don’t leave meals until the evening; forget about the myth “don’t eat after 6 p.m.” The last meal should be approximately three hours before bedtime. This will help you not get hungry at night, and your stomach will be light.

List of permitted products

We have already talked about the importance of observing the principle of KBJU. Proteins, carbohydrates, and proper fats must come from food. Let's look at the food you can eat:

• lean veal, chicken and turkey breasts;
• eggs;
• cottage cheese, low-fat kefir, yogurt without sugar or filler;
• Fish and seafood;
• vegetables and herbs;
• legumes;
• nuts;
• fruits;
• whole wheat bread;
• vegetable oil.

Build your diet around these foods and you will see immediate results.

Menu for the week

The weekly menu during drying should look like this:

You can also use our PP recipes for weight loss, as well as a compiled menu with recipes for 1200, 1500 and 1800 kcal per day.

They usually eat 1.5-2 hours before training. You are allowed to drink water during classes. Half an hour after training you need to plan a meal.

Drying gym workouts for girls

Both strength and oxygen loads can be carried out in the gym. Good complexes already have equipment for strength and cardio exercises.

Pros of working out in the gym:

• They will help you choose a training program, set the execution technique, and tell you the basics of the exercises.
• In the gym you can do both cardio and strength training.
• Stepping out of your comfort zone. When you find yourself in an unfamiliar environment, you will have to adapt to the environment. This develops strong-willed qualities, helps to become more self-confident and make new acquaintances.
• Availability of all necessary training equipment. You don't need your own dumbbells, barbells and much more.
• A change of scenery. You will be able to delimit action zones for yourself. Relax at home, work in the gym. From a psychological point of view, this is an important point. Some girls, and men too, find it difficult to relax and work in one place.
• Subscription fee. Yes, you spend money on buying a subscription, but now you have to earn back your investment. It will be more difficult to skip workouts.

Despite the excellent prospects, training in the gym also has its drawbacks:

• Constant trips to the gym. You must plan your time rationally in order to manage everything, everywhere.
• Crowds of people. At some times of the day, a lot of people come to the gym, which can lead to queues for the exercise equipment.
• Psychological barrier.

Training in the gym is suitable for absolutely everyone. It's up to you to decide how to practice.

Sports nutrition for drying the body in girls

Effective drying of the body involves the use of sports supplements. Well-chosen complexes will help strengthen and consolidate the results obtained. Sports nutrition is divided into two large groups: mandatory, basic nutrition, and preferred. The second group is used optionally, they are designed to slightly speed up the fat burning process and improve overall well-being.

Essential Sports Supplements

The basic set of sports nutrition includes:

• fat burners;
• vitamins and minerals;
• omega-3;
• CLA;
• proteins.

Let's look at each product listed.

Fat burners

The main task of fat burners lies in their name - to burn fat. They affect metabolism and promote faster weight loss. Fat burners affect the body provided proper nutrition and regular exercise. Use sports nutrition based on plant extracts, so-called “soft fat burners.” Use green tea and caffeine products carefully and separately.

Avoid fat burners with geranium extract. They worsen your overall health and can cause nausea and headaches.

Omega-3

Well-known fish oil is a healthy and very important product for the female body and health in general. This is the so-called “right fat”. It improves the condition of blood vessels, skin, hair and nails. Fish oil removes cholesterol and helps reduce the overall amount of unhealthy fats.

CLA

Conjugated linoleic acid accelerates fat burning and saturates the body with fatty acids.

Vitamins and minerals

Perhaps the most important supplement for girls during the drying period. You need to understand that when you dry your body, you do not receive the required amount of minerals and vitamins from regular food, which are necessary for the proper functioning of the body. Sports complexes of vitamins and minerals differ from pharmaceutical ones in higher dosages.

Proteins

When cutting, it is very important to consume a large amount of protein - proteins make up for the lack of amino acids obtained from food. Among the abundance of protein-based sports supplements, it is worth paying special attention to special complexes. In addition to proteins, they contain a set of nonessential and essential amino acids, BCAA and glutamine.

Optional complexes include:

• Beta-alanine. A sports nutrition product that helps slow down the onset of fatigue when performing cardio exercises. As a result, you train longer.
• BCAAs. They help dull the feeling of hunger and preserve muscles. Sometimes used instead of meals or immediately after training.
• “Dream Books”. A sports nutrition complex that helps the body recover faster during rest.

Today, sports nutrition offers a whole range of healthy food products. The only thing that trainers and nutritionists do not recommend is taking creatine while cutting. It retains water, approximately 1-2 kg, which affects the visual result.

Down with stress

Reducing your diet, active physical activity and changing your lifestyle leads to stress for the body. All this must be compensated, otherwise, instead of burning excess fat, it will accumulate, and the girl’s health condition will deteriorate sharply. You need to ensure proper rest, you need to sleep at least 8 hours a day. Exhaustive training requires a recovery period.

You need to try not to get nervous about little things. Worries can provoke the formation of a layer of fat and cellulite in thin girls. It is imperative to properly prepare for drying. In the future, you need to maintain confidence in your own knowledge and stability.

As a rule, the drying period is from 10 to 12 weeks, taking into account the preparatory period and exit from it. To correct your own figure at home, 4 or 5 weeks of active fat burning is enough.

Originally posted 2018-01-29 11:57:17.

To dry or not to dry for girls: contraindications and tips

Keep in mind that the body drying method is not suitable for everyone. Low glucose intake can lead to headaches, poor health, lethargy, and bad mood. How to deal with this? Wait it out. The body will adapt and everything will return to normal. This takes about one and a half to two weeks.

Who should refrain from drying:

• People with gastrointestinal diseases.
• With impaired functioning of the kidneys and liver.
• With dysfunction of the heart muscle.
• During pregnancy and lactation.
• For diabetes of all types.
• With diseases of the endocrine system.

A few tips to help girls drying

During the drying period, the body finds itself in an unusual situation, which affects the condition of the skin, hair and the body itself.

• Make moisturizing masks, nourish your facial skin with creams, do massages, wraps and scrubs. The skin becomes flabby and needs your support.
• Get enough sleep. Healthy sleep means a healthy appearance and bursting energy.
• Dry for the first time under the supervision of a trainer.
• Don't mock yourself. If you feel very bad, it is better to eat a little sweet than not to eat it.
• Don't overwork yourself in the gym.

Let's summarize! Drying is a complex and multicomponent process. Strength and cardio exercises should be complemented by proper nutrition and willpower. Follow our recommendations, imagine how cool you will look in your favorite shorts, and everything will definitely work out for you.