Drying the body is the process of burning subcutaneous fat. Essentially, drying is carbohydrate starvation, during which the muscle mass remains unchanged, and the subcutaneous fat layer should be burned. This method of losing weight is widely used in the world of bodybuilding and among professional athletes. Bodybuilders, using drying, form the necessary relief of their body.
- How does the process of drying the body?
- Features of body drying for girls
- Basic rules for effective drying
- Body drying cycles
- Sample menu for girls
- Periodic fasting
How does the body drying process occur?
Carbohydrates are a quick and affordable way of replenishing energy in the body. The process of spending energy is always different, but glucose certainly takes part in it. Simple and complex carbohydrates are split in the stomach under the influence of a variety of substances that control the processes of digestion.
Splitting of carbohydrates is a rather complex process, as a result of which glucose is formed. In order for the body to absorb glucose well, he needs an insulin hormone, which is produced in the pancreas. If a person consumes a lot of carbohydrates, glucose begins to accumulate intensively in the muscles and liver.
If carbohydrates continue to enter the body, glucose begins to turn into fat. But this can be corrected: if the body feels a deficiency of glucose, it will start to take it from fat cells. This is the drying of the body.
Features of body drying in girls
The woman's body is very sensitive to biochemical changes. Therefore, the drying of the body for girls has its own characteristics. Women can not completely abandon the sweet, so that there is no intoxication and exhaustion of the body. In addition, those girls who do not have enough muscle mass, can not be dried.
Despite the fact that during the drying of fats must be excluded, for girls you can make an exception: 1-2 tablespoons of olive oil per day are allowed. But it should be used in salads, and not for baking or frying.
Basic rules for effective drying
- It is necessary to adhere to the principles of fractional nutrition in order to maintain a normal level of metabolism.
- You need to drink at least 2.5 liters of clean water a day.
- After 17-00 you can not eat porridge.
- It is necessary to keep a record of the calories eaten, gradually reducing their number.
- 2 hours before and 2 hours after exercise can not eat.
- The first stage of drying is complete rejection of carbohydrates. But to exclude them from the menu is necessary gradually, so as not to harm your body.
First of all, the following products must be discarded:
- Sweets can be replaced with fruits and honey.
- Flour products to replace porridges( 200 grams per day).
- Animals and milk fats.
Recommended products for body drying:
- Milk and cottage cheese.
- Fig. Bean and Vegetables.
The menu should include these products throughout the drying cycle. Drying of the body usually lasts no more than 5 weeks.
Basic menu for girls( what you can eat in any period of body drying in unlimited quantities):
- Protein of eggs in any form. Yolk is not allowed.
- Chicken fillet( breast): boiled, steamed, baked.
- Boiled squid fillet.
- White lean fish fillet: boiled or baked.
Sources of carbohydrates for girls( the number of these products must be closely monitored):
- Oatmeal, buckwheat. Macaroni from rye flour.
- Greens, cabbage, cucumbers.
Drying the body for girls has some contraindications:
- Breastfeeding period.
- Diabetes mellitus.
- Diseases of the digestive tract.
- Kidney disease.
- Diseases of the liver.
- If a person engages in intellectual activity.
Body Drying Cycles
One cycle - 5 weeks. Each week has its own menu.
You need to consume a lot of fiber:
- White fish.
- Squid fillet.
- Egg white. Boiled chicken meat.
Foods subject to restriction:
- Spices, salt, sauces.
For each kg of body weight, 2 grams of carbohydrates should be absorbed.
During the first week, you need to gradually give up some products. It's best to have a diary of calories counting. The menu of the first seven-day period is:
- Proteins - 50%.
- Carbohydrates - 30%.
- Fats - 20%.
Calculation of carbohydrate intake: 1 gram of carbohydrates / 1 kg of body weight. It is necessary to abandon the salt. Menu of the second seven-day period:
- Proteins - 80%.
- Fats - 20%.
Carbohydrates should be excluded completely.
Foods that need to be consumed:
- Low-fat cottage cheese.
- Boiled breast. Cucumbers, tomatoes.
Week of the third
Calculation of the use of carbohydrates: 0.5 g / 1 kg of body weight.
In this period, you need to listen carefully to your body: if suddenly there is dizziness or there is a smell of acetone from the body or from the mouth, you need to drink any sweet juice. The volume of water should be reduced to 1.5 liters per day.
The menu should consist of such products:
- Dairy products.
- Boiled breast.
- Egg white.
It is recommended to start taking a multivitamin complex.
The fourth week
You can choose a diet of the 2nd or 3rd week, guided by your feelings and well-being.
The fifth week
The fifth seven-day week is similar to the first week.
Sample menu for girls
If this is a body drying for girls, you can follow the following menu:
- Breakfast: banana, oatmeal, green tea.
- Lunch: vegetable soup, 200 gr.meat boiled
- Dinner: Some vegetables, 200 gr.fish or meat.
- Breakfast: orange, scrambled egg whites, green tea.
- Lunch: 250 gr.boiled meat with buckwheat porridge, low-fat yogurt.
- Dinner: fruit salad, a glass of kefir, 100 gr.cottage cheese.
- Breakfast: oatmeal, two boiled eggs, green tea with honey.
- Lunch: 100 gr.cottage cheese, boiled meat with buckwheat porridge.
Dinner: a glass of kefir, 200 gr.stewed fish with vegetables.
- Breakfast: boiled fish fillets, 3 tablespoons of boiled rice, half orange, a little parsley.
- Lunch: omelet from proteins, half a cup of low-fat yogurt.
- Dinner: one banana, a ladle of orange, 100 grams of low-fat cottage cheese.
For girls of average weight( 50-55 kg), the daily amount of protein should be at least 100 grams. A girl who, due to the mass of muscles, weighs more than her normal weight by 10 kg, should consume more protein. For example, if a girl scored from 55 kg 10 kg of muscle mass and began to weigh 65 kg, she should eat 160 grams of protein a day. And 2/3 of the dose is animal food and protein powders.
In the period of "drying" the female body needs to consume 35-40 kcal / 1kg of body weight. In each serving of food should not be more than 40 grams of protein.
The intervals between meals should be small, since large breaks slow the metabolism.
If you want to eat before going to bed, you can drink a protein shake or eat a little cottage cheese.
Doing sports while drying the body is working with exactly the parts of the body that need to be corrected. There are no universal exercises, because everyone has their own problem areas: someone does not have a press, and someone wants to make the hips less bulky. Drying for girls involves the following physical activities:
- Bike tours.
- Morning jogging.
- Push-ups. Squats with load.
- Exercises with the bar.
- Mahi feet sitting and lying down.
Important: the less in the menu of carbohydrates, the less exercise you need to perform.
There is another type of diet that is used to dry the body, the principle of which is as follows: 8 hours a day must be eaten, and the remaining 16 hours you need to starve. For example, if you wake up at 9 am, you can eat for the first time at 15-00, and the last at 21-00.
During 16 hours of fasting, there are active processes of fat burning in the body. There is almost everything, but in reasonable quantities. You need to consume a lot of protein, from carbohydrates you need to choose only slow( potatoes, buckwheat, oatmeal).
Important: Drying the body is a far from safe job for girls. Such food can bring many health problems if using the drying menu is unreasonable. In addition, it is necessary to consult a specialist before starting to dry the body. If the doctor forbids "drying", it is better to abandon this method of losing weight, so as not to harm their health.