Everyone who sports is faced with this situation: the press or any other muscles have already come into tone and have a relief, but they are not visible, because they are covered with a layer of fat. It is the protein diet "Drying" for weight loss will help you to draw a clearer relief and get rid of the fat that hides your muscles from the eyes of others. We consider the features of the "Drying" diet for girls.
Diet "Drying the body": features and components
Drying necessarily includes two important components - a special diet rich in proteins, provided that the amount of fats and carbohydrates is reduced, as well as compulsory regular exercise. Many trainers recommend to additionally take fat-burning preparations during drying, but in this case everyone decides for himself.
Low carbohydrate diet "Drying" for girls
This is a very strict diet, and indulgences here you can not give yourself absolutely no. Switch to such a diet should be gradually, especially for those engaged in mental activity - for these people such a transition will be particularly difficult.
First week
During this period, you should exclude from the diet everything that relates to sweets or fast food - here and cakes, and ice cream, and chocolate, and french fries, and burgers. During this period it is recommended to reduce the consumption of bread, cereals and pasta.
Get used to counting calories. At this stage a day, you should eat no more carbohydrates than your weight, multiplied by 3 (a girl weighing 60 kg - not more than 180 grams of carbohydrates).
The second-third week
In addition to what you have already refused, you should remove all flour products from your diet. From cereals leave only buckwheat, pearl and oat porridge - they can be eaten only for breakfast. Now for 1 kg of your weight should come no more than 2gr. carbohydrates per day.
The next month (4-9 weeks)
At this time there is a transition to a protein diet. All kinds of dairy products, low-fat meat, poultry and fish are the basis of the diet, and not starchy vegetables (all except potatoes, legumes and corn) are suitable for garnish. In day you need to eat no more than 1g of carbohydrate per 1 kg of your weight. The total caloric content of the diet should be limited - spend more than you get, this is the meaning of losing weight. Usually a girl needs 1200-1500 calories per day. The fewer calories you consume per day - the stronger you will lose weight.
Diet "Drying": the menu
It is difficult to immediately navigate in this large list of rules, especially if you have no experience in making a diet. We offer to your attention an approximate version of how you can eat deliciously and in a balanced manner when drying, observing all the rules.
Option 1
- Breakfast: oatmeal with banana, green tea without sugar.
- Lunch: cream vegetable soup, 200 g boiled beef.
- Dinner: 200 g of baked fish with vegetables.
Option 2
- Breakfast: omelet of 5 egg whites, half a grapefruit, green tea without sugar.
- Lunch: a portion of beef with buckwheat, a glass of low-fat yogurt (natural).
- Dinner: vegetable salad,
5% cottage cheese, 1% kefir glass.
Option 3
- Breakfast: two hard-boiled eggs, a sandwich with honey, green tea without sugar.
- Lunch: pilaf with chicken, low fat, 5% cottage cheese.
- Dinner: beef with a garnish of fresh vegetables.
You can make a menu for yourself by analogy. Eat a variety and delicious - this is a guarantee that you will do without failures. In addition to meat, poultry and fish, you can use any seafood - squid, shrimp, mussels - as a protein source. In case you are hungry, and before eating a meal away, you can eat an apple or a salad of fresh vegetables or fruits.