Drying the body for girls 3 months scheme. Sports drying of the body: a menu for every day and nutrition rules for women

There are many factors that affect the course of childbirth different women. The course of childbirth depends on:

• age of the expectant mother;
• the size of the pelvic ring;
• hormonal characteristics of a woman;
• elasticity of soft tissues;
• fruit weight and head size.

medical records different years show that 50 years ago average duration delivery was less than now. Reasons for this difference:

• in the past average age primiparous was earlier;
• to speed up the process, doctors more often resorted to methods such as cutting the tissues of the perineum and applying forceps.

However, at present, as in the past, primiparous women take longer to give birth than multiparous women. Their vagina and cervix have a whiter narrow and elongated shape, so the expansion of the entrance to the uterus to the right sizes passes more slowly.

How long does it take to give birth for the first time? For different women, this process takes from 6 to 12 hours. Some people may dispute this number by saying if many of their acquaintances have had much longer labors.

This discrepancy arises because most people measure the duration of labor from the onset of the very first contraction, and doctors only start counting from the beginning of the active period of labor, which lasts an average of 7.5 hours.

At the beginning of pregnancy, there may be a feeling that nothing new will happen, but in reality this is not the case. Repeated delivery, as a rule, is easier and faster, because the body has already memorized the main stages and has managed to prepare for them in advance.

The expectant mother is calm, she already knows how to behave correctly, what breathing should be like during contractions, she will not worry, which eliminates the mistakes that were made when the first child was born.

Judging by the reviews, the next pregnancies do without severe toxicosis, and the baby is born much faster. This is due to the fact that the body has already managed to adapt to what is happening, and the uterus and abdominal muscles are stretched by the first child.

The fact that the lady is waiting for the second replenishment of the family can be seen already at the 16th week of pregnancy - the tummy grows faster, future mom gaining weight faster.

Approximately at 18-21 weeks, the movements of the baby can be clearly distinguished. In addition, the stomach will be lower than the first time. This will lead to the fact that the urge to go to the toilet will bother you especially often, and your back will get tired more.

However, even in such a situation, you can find advantages - it will become easier to breathe, there will be no such problems with digestion as last time. When re-pregnancy, doctors always advise wearing a light bandage.

Does the term of the first birth depend on the sex of the child?

In everyday life, you can often hear the saying that pregnant women for the first time usually do not reach the deadline set by the doctor and give birth before the appointed date.

Is this opinion true or is it a myth? Statistics confirm that a primiparous mother goes through her gestational period a little faster than a woman who has already given birth before.

This period is very average and it would be a mistake to focus on it. When the doctor calls the expected date of birth, this does not mean that the long-awaited event will come exactly on the appointed day.

If the pregnancy proceeds normally, then the complete formation of the child ends by the 38th week, and from that moment the baby is ready for his birth.

However, he has full right linger in the mother's belly up to 42 weeks. This is confirmed by those 10% of women who give birth to absolutely healthy babies at 42 weeks.

The duration of pregnancy depends on individual characteristics woman and from the external conditions surrounding her. Any day between 38 and 42 weeks of gestation is a normal time for delivery.

Some doctors take this into account and prefer to use “floating” dates instead of the exact day of delivery. This helps to save the woman and her inner circle from unnecessary worries and disappointment about the fact that she did not manage to give birth exactly on the day indicated by the doctor in the exchange card.

Drying the body - diet, eliminating subcutaneous fat deposits, supplemented by intense physical activity. Its main difference from other methods of losing weight is to preserve muscle mass and reduce the amount of body fat due to carbohydrate deficiency.

As you know, excess carbohydrates that enter the body, and are not wasted for energy, have the ability to transform into adipose tissue. Whereas, limiting the intake of foods rich in carbohydrates leads to the breakdown of existing reserves of adipose tissue to obtain all the same energy.

Curious! The cutting diet is a popular way to lose body fat, successfully used in bodybuilding and fitness.

Effective Diet Rules

Basic principles:

• meal frequency - up to 5 times a day;
• small portions;
• drinking up to 2.5 liters;
• reducing salt intake;
• obligatory breakfast;
• 2/3 of the daily diet is consumed in the morning;
• a dinner consisting exclusively of protein products;
• gradual rejection of foods rich in carbohydrates;
• daily control of calories entering the body;
• regular training: aerobic or a complex combination of cardio and strength exercises;
• refusal to eat an hour before and 2 hours after sports;
• compliance with the diet for up to 6 weeks;
• regular weighing.

Nutrition Features

The diet for drying the body consists of a predominantly protein diet, a minimum amount of vegetable fats and a gradually decreasing amount of carbohydrates.

Remember! Whole grain cereals are an important source of dietary fiber necessary for the full functioning of the intestines. At the same time, brown rice and buckwheat can be consumed only at the first stage of using the diet.

The main source of protein when following a body drying diet for women are:

• egg whites;
• meat of white varieties of fish;
• chicken breast;
• turkey fillet;
• veal;
• beef;
• skim cheese;
• 1% kefir;
• 1% yoghurt
• a variety of seafood: squid, seaweed, scallops, shrimp, shellfish and others.

• cereals: buckwheat, pearl barley, oatmeal;
• pasta made from whole grain or rye flour;
• oat bran;
• fresh vegetables: cabbage, peppers, garlic, cucumbers, tomatoes, beans and various greens;
• unrefined oil obtained by cold pressing;
• nuts: walnuts, pine nuts, hazelnuts;
• soy products: tofu, milk and others;
• drinks: water, not sweet green and ginger tea;
• additional products: cinnamon, cocoa, honey, dried fruits.

Important! The drying diet for girls allows the use of vegetable oil in a slightly larger amount compared to male version diets.

While following the diet, the use of fruits is excluded, with the exception of grapefruits, lemons, kiwi and apples, green varieties. As well as sweet, alcoholic and carbonated drinks, flour products, smoked, salty and canned foods, fast food.

In the initial 2 weeks of the diet, carbohydrates are allowed in the ratio: 2 g per 1 kg of weight. In the next 2-3 weeks, the carbohydrate diet is reduced by 2 times.

During this period, you can additionally apply a special sports nutrition rich in proteins.

Diet for drying the body: menu for women

Sample diet for a week:
Monday

• For breakfast: porridge, 2 proteins, unsweetened tea.
• For lunch: vegetable cream soup, chicken breast.
• For an afternoon snack: yogurt, some dried fruit.
• For dinner: baked fish, broccoli.

Tuesday

• For breakfast: steamed protein omelet, orange, skim milk.
• For lunch: baked beef or veal, vegetable salad.
• For an afternoon snack: cottage cheese, vegetables, kefir.
• For dinner: seafood, tomatoes.

Wednesday

• For breakfast: oat bran, dried fruits, tea.
• For lunch: fish soup, boiled fish, rice.
• For an afternoon snack: cottage cheese with honey.
• For dinner: vegetable salad, baked fish.

Thursday

• For breakfast: porridge, 2 proteins, tea.
• For lunch: stewed or boiled squid, vegetable salad.
• For lunch: boiled cauliflower
• For dinner: cottage cheese, yogurt.

Friday

• For breakfast: steam protein omelet, fresh vegetables, tea.
• For lunch: rice, turkey breast, greens.
• Afternoon: stewed beans
• For dinner, steam fish, seaweed.

Saturday

• For breakfast: 2 proteins, vegetables, tea.
• For lunch: stewed mushrooms with chicken fillet, greens.
• For an afternoon snack: fat-free cottage cheese with kefir.
• For dinner: buckwheat with turkey breast.

Sunday

• For breakfast: porridge, dried fruits or nuts, tea.
• For lunch: fish, grilled vegetables.
• for an afternoon snack: cottage cheese.
• For dinner: squid, salad.

Important! During the first week of following the diet when drying the body for women, it is permissible to use 1 piece of allowed fruit as a snack, in the second week the amount of fruit consumed in the form of a snack should be halved. From the third week there is a complete rejection of fruits. During this period, you can use nuts or kefir for snacks.

Reducing the consumption of cereal products begins from the 4th week, from the 5th week only protein foods and vegetables remain in the diet.From the 6th week, a gradual return to the diet of the first week.

The use of water during the diet for drying speeds up the process of assimilation of food.

Disadvantages and limitations

The imbalance of the diet is the main disadvantage of this method of losing weight. This is especially true of the second, more strict period of dieting. Therefore, for girls, the body drying diet is recommended to be used no more than 1 time in six months.

It is worth abandoning this method of obtaining a slender figure in the presence of diseases associated with the digestive organs, heart and blood vessels, liver, kidneys, dystrophy, diabetes, as well as with high mental stress, pregnancy, lactation.

Important! Drying is unacceptable if there is not enough muscle mass. In this case, it is better to choose other ways to lose weight.

Drying the body is a rather tough diet, requiring a certain mental attitude and physical fitness. Passion for such methods of losing weight is unsafe for health, as it can lead to severe intoxication of the body due to the accumulation of ketone bodies formed as a result of the breakdown of fats and other metabolic processes.

At the initial stage of the drying diet for women, due to the limited intake of carbohydrates, a low sugar content is observed in the blood, provoking bouts of weakness.

At the last stage of the diet, an unpleasant odor coming from the mouth, bouts of dizziness may appear, in which case it is necessary to drink natural juice obtained from sweet fruits and berries to compensate for glucose deficiency.

Express drying option

To get the result within a week, with small deposits of subcutaneous fat in girls, it is recommended to use the express drying option. This method, being tougher, is nevertheless popular due to its short duration.

For girls, protein-rich foods also predominate in the diet menu when drying the body, and the main difference whose is the maximum rejection of carbohydrate foods and fruits and the minimum consumption of vegetables and cereals, starting from the first day.

Combining this 7-day diet with daily intense workouts in the gym under the guidance of an experienced trainer gives you quick and tangible results.

Drying diet helps to get rid of more than 10 kg and get an attractive muscle relief. To maintain the elasticity of the skin and prevent its sagging, sagging and cellulite manifestations, during the period of weight loss, it is recommended diet food combined with sufficiently intense daily physical activity in gym, massage, body wraps, taking multivitamins and a good night's rest.

Drying the body is a series of special techniques, the purpose of which is to burn subcutaneous fat without harm to the body and muscles. But do not forget that beauty requires sacrifice, and this case is no exception. During the application of this technique, a lot of effort and willpower will be required so as not to abandon what has been started. But if you still decide to start, then you need to properly prepare and study the description of the technique and its features.

The principle of operation of the technique

When eating food, a person receives useful substances that are necessary for the normal functioning of the body. These substances are carbohydrates. At first glance, there is nothing wrong with them, but sometimes it happens that carbohydrates come in excess. Then the human body is not able to use all the carbohydrates received, which in this case are deposited in muscle tissue. Further, when overeating, they tend to turn into fat, which no girl has ever dreamed of. But when eating healthy, low-calorie foods and special exercises, you can reduce the amount of carbohydrates received to a normal state, after which the body itself will begin to apply for its reserves. It is necessary to continue the technique until the day the fat disappears from problem areas. Middle period results is about 4 weeks.

Diet for drying

At the heart of this diet, as well as at the heart of any other, is the principle - to spend more than receive. The second main principle is to maintain a high metabolic rate.

So you need to remember: if you reduce food intake to a minimum or refuse food altogether, you will slow down your metabolism very much and achieve nothing at all. The body, having sounded the alarm due to a hunger strike, will begin to store all the nutrients received "in reserve" and stop consuming subcutaneous fat. As a result, on the second or third week of a strict diet, you will generally stop losing weight, plus you will earn lethargy and dizziness, not at all from success.

So the basic rules for proper body drying for girls are:

• calorie deficit
• high metabolic rate.

The first point is, of course, doable. But how to achieve the second? Very simple - using the principles of fractional nutrition. Divide your breakfast, lunch and dinner into several small meals and eat many times a day.

At the first stage of drying, it is worth abandoning carbohydrates altogether. In the subsequent stages, carbohydrates and fats should be consumed only in the morning. The basis of the drying diet is easily digestible protein.

Don't forget to exercise too - heavy weight training also helps keep your metabolic rate high. And get ready for some hardships, especially at the end of the drying period, when you have to give up even vegetables.

Drying the body for girls: nutrition

FATS

Fats are divided into 2 types - saturated and unsaturated

Saturated These are "bad" fats. They are included in:
- high-fat dairy products: in milk, eggs (yolks), cheeses, mayonnaise, butter;
- meat: pork (the most harmful is lard), lamb, any poultry skin;
- cocoa butter. Therefore, the most delicious milk chocolate is at the same time the most dangerous.

Unsaturated are the "good fats". They are included in:
- sea ​​fish- there is a lot of both protein and healthy Omega-3 fats, which help to quickly get rid of fat reserves. But remember: don't buy canned fish- there's too much salt.

Orekhov. Choose a hazelnut walnuts, Pine nuts. Ignore salted nuts.

CARBOHYDRATES

Carbohydrates can be of two types - simple and complex, or fast and slow.

Complex carbohydrates very important and should be emphasized. Complex: cereals, rice, buckwheat, durum wheat pasta.

simple carbohydrates- these are sweets and fruits, They contain sugars, maltose, fructose. You have to be very careful with them. You should not completely exclude them from the menu - you just need to use them in the morning or immediately after training, even if it is evening.

PROTEINS

They are of animal origin (meat - poultry, fish, beef) and vegetable origin (beans, beans, peas). Men have a harder time digesting vegetable protein, while women have it easier due to the female hormone estrogen.

Unfortunately, drying will have to give up even such obviously healthy products as fruits. Reduce vegetable oil to 1-2 tablespoons per day, reduce salt intake.

Body Drying Products

You need to eat 4-6 times a day in small portions. This speeds up the metabolism for subsequent fat burning. The fact is that when a person eats twice, or even once a day, the body perceives this as a limited food and stores carbohydrates and fats in reserve. As a result, subcutaneous fat accumulates.

If sometimes you can't afford to eat every three hours, take protein shakes or BCAA capsules with you.

Grocery list

1. Meat. But in no case is it greasy, boiled ones are ideal chicken breasts is pure protein.

2. Seafood. You can fry fish (only without oil), eat seaweed.

3. Dairy products and eggs. Choose low-fat dairy products: in cottage cheese, the fat content should not exceed 5%, choose 1% kefir.

4. Slowly digestible carbohydrates. Eat bread and cereals for breakfast (but not fast food!).

5. Fruits. You can consume in small quantities, for example, 1 apple per day. Grapefruits, lemons are allowed, but bananas are by no means allowed!

6. Vegetables. The exception is potatoes. Green vegetables can be consumed in unlimited quantities.

It doesn't cost anything to eat 2 hours before and 1.5 hours after training, as your recovery and energy will come from the fat layer under your skin. You need to drink at least 3 liters of water a day. In order not to "drain" the muscles, monitor the level of protein. Eat 6 times a day in small portions, after 6-7 pm do not eat cereals and cereals. Best Products: lean meat, buckwheat, rice, oatmeal, low-fat kefir, milk and cottage cheese, fish, vegetables, fruits, legumes.

Body Drying Rules

• Controlling the caloric content of the diet.
• Gradual reduction in the amount of carbohydrates in the diet.
• Until six in the evening, you need to eat 70% of your daily calorie intake ().
• The last meal should take place 3 hours before going to bed.
• Eat 5-6 small meals a day.
• It is optimal to carry out 4 cardio workouts per week lasting 30-45 minutes and two strength training sessions lasting an hour during the drying. Stick to the following scheme: 20 repetitions per approach, rest between sets - 30 seconds, rest between exercises - up to 5 minutes. It is best to focus on basic exercises and full body workouts.
• Eat an hour and a half before training and an hour and a half after it.
• Don't forget to drink water during your workout.
• Harmless consumption of fat - up to 1 kg per week.
• Weigh yourself every three days in the morning.

Remember that drying the body for girls is a method that is unsafe for the body. A carbohydrate-free diet can cause serious health problems and should not be followed permanently. Our body is used to getting energy easily and quickly - from glucose, that is, from carbohydrates. This means that the rejection of carbohydrates causes the body to use up old stores of fat. After going through the drying phase, you can stick to your usual diet, giving up only fatty and sweet things that disfigure the figure in the shortest possible time.

Photos of transformations

People have always strived for beauty and harmony, resorting to the most sophisticated diets. But, as they say, there is no limit to perfection. Therefore, an increasing number of young people, and in particular girls, began to turn to drying, in order not only to get rid of fat, but also to draw muscle relief. And if drying menu for men it is not difficult to compose, then in a situation with the fair sex, everything is just the opposite - the main task is to preserve women Health. To draw up a training program, you can contact the trainer. In the same article, we will focus on the main thing - the menu for drying the body.

The effectiveness of the diet is to gradually reduce the rate of carbohydrate foods. The calorie content of the diet should not exceed 1500 kcal.

General idea of ​​drying

This is the final stage of preparation for competition for bodybuilders, followed by training and diet. It is preceded by a long set of muscle mass, during which the food should be dense, tasty and almost without restrictions. At the same time, weight is gained not only due to muscles, but also due to fat.

Preference is given to protein foods, but carbohydrates and fats are no less a priority for athletes, because this is the main source of energy for training. Just use them at the beginning of the day.

Drying for girls is no exception to the rule. Before you start burning fat, you need to gain a certain muscle mass and stock up on training experience in the gym. Otherwise, there will be nothing to “dry”.

In addition, it should be understood that this is not just a diet, but a whole program aimed at effective fat burning while maintaining muscle mass. And what to save if it is not?

Dry food for girls

The body of a girl is arranged a little differently than a man's. Therefore, both the menu and the approach to drying for women should be less strict. So, ladies are allowed to consume a small amount of vegetable oil. In addition, the diet should be decorated with a wide variety of dishes from sea fish, rich in polyunsaturated fats.

Important! Fat deficiency is dangerous for the body of a young girl; it can cause the absence of menstruation, affect reproductive function, lead to loss and deterioration of hair, nails, and skin.

The statement that it is necessary to completely abandon carbohydrates is also wrong. The body needs them no less than fats and proteins. Forget about carbohydrate-free diets! Just eat the right foods, namely whole grains, vegetables and fruits.

A phased program for a month will allow you to consider, using an example, what nutrition should be when drying a body for girls.

Drying program for a month

To achieve an effective result, the duration of a sports diet for burning fat and drawing muscle mass should be from 6 to 12 weeks. The exact time depends on the initial weight, the desired result and the characteristics of the body.

Within a month, the diet menu undergoes a number of changes that directly affect whether you will succeed. And now about each of them.

Body drying menu for girls for a month

First week

At the very beginning of the journey daily allowance carbohydrates should be 2.5 g per 1 kg. weight. As their source, you can take brown rice, vegetables, fruits, buckwheat, rice. The basis of the diet should be taken:

• any fish at least 3 times a week;
• clean chicken fillet;
• cottage cheese and kefir, occasionally cheese;
• greens, lettuce leaves, vegetables.

Also, do not forget to flavor salads with olive oil, lemon juice.

Important! And remember: it is strictly forbidden to start drying abruptly! This can negatively affect your health.

Drying the body for girls for a week that opens the monthly program:

Monday

• 1st reception: 150 g of sea bass, a bunch of greens, 30 g of buckwheat, 50 g of grapefruit.
• 2nd reception: 2 hard-boiled eggs, 100 g of milk.
• 3rd reception: 190 g of steam quenelles from chicken fillet and rice, 3 slices of tomato, 3 olives.
• 4th reception: 250 g of cottage cheese, 100 g of orange.

Tuesday

• 1st reception: scrambled eggs (3 eggs), 100 g of milk.
• 2nd reception: 150 g of turkey, vegetable salad, 20 g of berries.
• 3rd reception: 170 g of perch, 140 g of broccoli, 3 slices of lemon.
• 4th reception: one and a half glasses of kefir.

Wednesday

• 1st reception: scrambled eggs (3 eggs).
• 2nd reception: 150 g of pike perch, a whole grapefruit, a bunch of greens.
• 3rd reception: 100 g of steam cutlets from veal, 30 g of rice.
• 4th reception: 300 g of cottage cheese, 1 carrot.

Thursday

• 1st reception: 160 g of poultry steam cutlets, 70 g of buckwheat, 50 g of orange.
• 2nd reception: 200 g of pike perch with vegetables, 50 g of rice, 20 g of tomatoes.
• 3rd reception: 150 g of vegetable salad seasoned with linseed oil.
• 4th reception: 150 g of kefir, 50 g of grapefruit, tea with honey.

Friday

• 2nd reception: 250 g of cabbage soup without sour cream, 70 g of boiled beef, a bunch of greens.

Saturday

• 1st meal: 30 g of oatmeal with dried fruits (20 g of raisins, 3 pieces of dried apricots).
• 2nd meal: 300 g fillet, 30 g Greek salad.
• 3rd reception: 40 g of fresh cabbage salad, boiled pike perch 170 g.
• 4th reception: 150 g of orange, 200 g of cottage cheese.

Sunday

• 2nd reception: 30 g of brown rice, boiled fillet, a bunch of greens, 100 g of juice.
• 3rd reception: 200 g of seafood with lemon.
• 4th reception: 300 g of cottage cheese with berries, tea with honey.

Second week

At the 2nd stage, the main change that body drying undergoes is that the menu becomes more strict in terms of carbohydrate content, up to 1 g per 1 kg. weight. However, most of them should be consumed before dinner. The rest of the diet is the same.

Dinner is mostly protein and light. Perfect option- kefir and cottage cheese.

Important! Don't forget to drink liquid - 2.5 liters per day! And consume vegetable fats to avoid health problems.

Drying the body for girls: menu for week number 2:

Monday

• 1st reception: 300 g of cottage cheese, 300 g of tomato juice, 3 hard-boiled eggs.
• 2nd meal: 150 g of vegetable salad, 180 g of fillet, 100 g of drinking yogurt.
• 3rd reception: 200 g of boiled pike perch, 200 g of juice.

Tuesday

• 1st reception: 150 g of cottage cheese, 20 g of nuts.
• 2nd meal: 210 g chicken fillet, 90 g cauliflower, 200 g juice.
• 3rd reception: 20 g of buckwheat, 180 g of pollock fillet, 20 g of orange.
• 4th reception: 200 g of kefir.

Wednesday

• 2nd meal: 300 g fillet, 20 g tomato, 20 g brown rice.
• 3rd reception: 150 g of seafood with lemon juice.
• 4th reception: 300 g of cottage cheese.

Thursday

• 1st reception: 2 hard boiled eggs, 200 g of kefir.
• 2nd reception: broth (300 g), 180 g chicken dumplings with rice, 60 g tomato.
• 3rd reception: 150 g of perch, a bunch of greens, 20 g of buckwheat.
• 4th reception: 250 g of cottage cheese with berries.

Friday

• 1st reception: scrambled eggs from 3 proteins and 1 yolk, 50 g of berries.
• 2nd reception: 250 g of cabbage soup without sour cream, 170 g of boiled beef, a bunch of greens.
• 3rd reception: 200 g of seafood, 50 g of orange.
• 4th reception: 300 g of cottage cheese, 50 g of grapefruit.

Saturday

• 1st reception: scrambled eggs for a couple of 2 eggs, grapefruit.
• 2nd meal: 100 g Greek salad, 180 g poultry quenelles, 100 g drinking yogurt.
• 4th reception: 300 g of cottage cheese with berries.

Sunday

• 1st reception: omelet from 3 eggs, orange.
• 2nd reception: perch fillet, 80 g of Greek salad, 30 g of buckwheat.
• 3rd reception: 300 g fillet, 1 grapefruit.
• 4th reception: 300 g of cottage cheese.

Menu for the third week

The norm of carbohydrates is reduced even more - to 0.5 g per 1 kg. weight. The diet remains the same, but it's time to completely eliminate the fruit.

Drying menu for girls for a week:

Monday

• 1st reception: scrambled eggs (3 eggs), 280 g of cottage cheese.
• 2nd meal: 150 g poultry fillet, poultry soup (200 g), flavored with a few drops olive oil, bunch of greens.
• 3rd reception: 200 g of seafood, 2 slices of lemon.
• 4th reception: 300 g of kefir.

Tuesday

• 1st reception: 2 boiled eggs, half a tomato.
• 2nd meal: 200 g of steamed veal cutlets, 20 g of buckwheat, 20 g of green salad.
• 3rd meal: 200 g lightly salted salmon fillet, a bunch of greens.
• 4th reception: 250 g of cottage cheese with 5 g of nuts.

Wednesday

• 1st reception: 200 g of steam fish cutlets, 20 g of rice.
• 2nd reception: 300 g of broth, 300 g of fillet, a bunch of greens.
• 3rd reception: 200 g of seafood, green salad leaf.
• 4th reception: 250 g of cottage cheese, 300 g of kefir.

Thursday

• 1st reception: scrambled eggs (3 eggs), tea with honey.
• 2nd reception: 150 g of steam turkey cutlets, broccoli 80 g, greens.
• 3rd reception: 250 g of perch, 20 g of buckwheat, 20 g of tomato with butter.
• 4th reception: 300 g of kefir.

Friday

• 1st reception: 3 hard boiled eggs.
• 2nd meal: 300 g fillet, 20 g brown rice, a bunch of greens.
• 3rd meal: 200 g of seafood, a leaf of green salad with butter.

Saturday

• 1st reception: 300 g of cottage cheese, tea with honey.
• 2nd reception: 300 g of cabbage soup without sour cream, 150 g of turkey cutlets.
• 3rd meal: 200 g lightly salted salmon, lettuce leaf.
• 4th reception: 300 g of kefir.

Sunday

• 1st reception: scrambled eggs (3 eggs), tea with honey.
• 2nd reception: perch fillet, lettuce, 20 g of buckwheat.
• 3rd reception: 100 g of vegetable salad, 300 g of fillet.
• 4th reception: 300 g of cottage cheese.

Menu for the fourth week

Carbohydrates are almost completely prohibited, it is allowed to diversify the diet of only 6 liters. porridge for the whole day. Carrots are excluded from the range of products.

Nutrition for drying the body for girls: the menu of the fourth week:

Monday

• 1st reception: 3 hard boiled eggs.
• 2nd reception: 500 g of broth, 180 g of veal cutlets, 20 g of tomato.
• 3rd reception: 200 g of perch with greens, 10 g of porridge.
• 4th reception: 300 g of cottage cheese, 200 g of kefir.

Tuesday

• 1st meal: 150 g salmon, tea with honey.
• 2nd reception: 300 g fillet, 150 g vegetable salad.
• 3rd reception: 300 g of seafood, lettuce.
• 4th reception: 300 g of cottage cheese with 10 g of nuts.

Wednesday

• 2nd reception: 200 g of poultry quenelles, 10 g of rice, a bunch of greens.
• 3rd reception: 250 g perch, lettuce, 20 g nuts.
• 4th reception: 250 g low-fat yogurt.

Thursday

• 1st reception: 2 boiled eggs, 100 g fillet.
• 2nd meal: salmon fillet 200 g, lettuce leaf.
• 3rd meal: 150 g steamed turkey cutlets, 50 g Greek salad.
• 4th reception: 300 g of kefir, 200 g of cottage cheese.

Friday

• 1st reception: omelet from 3 eggs, tea.
• 2nd reception: 400 g poultry broth, 150 g perch, 30 g broccoli.
• 3rd meal: 300 g fillet, 50 g Greek salad.
• 4th reception: 300 g of cottage cheese with 10 g of nuts.

Saturday

• 1st meal: 250 g fillet, 20 g rice.
• 2nd meal: 300 g salmon, lettuce.
• 3rd reception: cottage cheese 400 g.
• 4th reception: 200 g of kefir.

Sunday

• 1st reception: 3 boiled eggs, tea with honey.
• 2nd meal: 150 g of chicken dumplings with rice, a bunch of greens.
• 3rd reception: 250 g of perch with lemon, lettuce.
• 4th reception: 300 g of cottage cheese.

"Exit" from fat burning mode

With a longer diet on the drying menu, stick to the diet for the last week. If the result has already been achieved, start moving “up the weekly steps” in reverse side. With a sharp return to the usual diet, the weight will quickly return.

You don't have to stop exercising completely. You can just free up your schedule a bit by reducing their frequency.

And do not forget, each person has a different initial weight, muscle mass reserve, body characteristics, health status. In this connection, the body drying menu for girls should be developed individually.

Therefore, you should start a diet only after consulting with your fitness instructor and, most importantly, your doctor!

Drying the body allows you to get rid of excess fat in the body, which contributes to the manifestation of muscle relief.

Before proceeding with drying, a number of nuances given below should be taken into account, as well as it is recommended to consult a specialist in order to timely identify possible contraindications and prevent negative consequences.

Drying is the forced burning of body fat., subject to the preservation of muscle mass, to reduce body volume and designate muscle relief.

There is a process of loss of body fat due to the acceleration of metabolism, with the correction of the nutrition system and the implementation of a set of exercises.

Drying the body for girls at home is as effective as in the gym. It is necessary to perform a set of exercises and adhere to balanced nutrition.

Under these conditions, the result of drying will become noticeable after five to seven weeks. Proper drying of the body for girls is successful and its result will be fixed for a long time if the process is carried out gradually, since side effects are possible when forcing.

Possible side effects include the following:

• arrhythmia;
• migraine;
• fragility of bones;
• violation menstrual cycle etc.

Proper drying of the body for girls has the following contraindications:

• obesity of any stage;
• pregnancy and lactation;
• underweight, anorexia;
• violation of the kidneys;
• diseases of the stomach and pancreas;
• diseases of the blood and cardiovascular system.

Availability critical days is not an absolute contraindication to drying. During this period, reduce physical exercise and adopt a more forgiving diet.

Nutrition principles

The main principle of nutrition when drying the body is to limit the amount of carbohydrates. Such a diet is the most strict and you need to enter it smoothly, and just as smoothly exit.

A low-carbohydrate diet should be followed for 2 to 5 months, followed by a balanced diet. proper nutrition.

The transition to a low-carb diet occurs in two stages:

1. Replacing fast carbohydrates with slow ones.
2. Reducing the amount of slow carbohydrates in the diet. Calorie reduction should occur gradually - first by 10%, then by 20% and by 30%.

Examples of foods with fast and slow carbohydrates.

Foods containing fast (simple) carbohydrates	Products containing slow (complex) carbohydrates and used for proper drying of the body for girls at home
Sugar, candy, chocolate	Egg white (chicken, goose, quail)
Potato	White meat chicken (chicken breast)
Bread, bakery products	Fish, seafood
Grape	Veal
Honey	Buckwheat, oatmeal
Preserves, jams, ketchup, mayonnaise	Mushrooms
Polished rice, semolina	Zero fat cottage cheese

The low carb diet includes the following dietary changes:

1. Be sure to use from 2.5 liters to 3 pure water in a day. Tea and coffee should be replaced with plain water, preferably unboiled. After the first week of drying, the amount of liquid should be gradually reduced.
2. Excluded from the diet fried, smoked, pickled, salty foods, fast food, pastries, sweets, snacks, soft drinks, alcohol. Dried fruits and honey - in minimal quantities. It is better to replace tea with herbal tea.
3. Eat small meals. The calorie content of the daily diet should not exceed 2300 kilocalories, and fall below 1300 kilocalories, on average, the calorie deficit should be from 20 to 25%.
4. Girls on proper drying of the body at home should not be excluded from the diet of fats- It is preferable to replace animal fats with vegetable ones, in order to avoid dryness and brittleness of nails, hair, as well as skin problems.

Vegetable fats help improve the condition of the skin, hair and nails. Foods rich in vegetable fats should always be consumed, and not only during the drying of the body.

To calculate the calorie content of dishes, experts advise using free services, such as the Calorie Analyzer. You can find it on the Internet.

There is a list of products with a negative calorie content - they contribute to more intense fat burning.

Negative calorie foods include:

• broccoli;
• cucumbers;
• tomatoes;
• apples;
• spinach, celery root and greens, parsley, arugula;
• oranges, grapefruit, lemon;
• cinnamon, ginger;
• garlic, onion;
• pumpkin, eggplant.

Indicative menu for the week

First day

Breakfast- oatmeal steamed with boiling water - 300 g, sprinkle with nuts and raisins, after 30-45 minutes - a cup of herbal tea.

Lunch- cottage cheese of zero fat content - 250 g, a handful of berries.

Dinner- boiled or steamed poultry breast - 300 g, with lettuce and cherry tomatoes.

afternoon tea- vegetable salad, seasonal vegetables - 300 g, break 30-45 minutes - 1 cup of herbal tea.

Dinner - broth on chicken meat, with half a hard-boiled egg, 3 hours before bedtime.

Second day

Breakfast- zero-fat cottage cheese 250 g with a handful of raisins, a break of 30 minutes - a glass of orange juice.

Lunch- seasonal fruit salad dressed with lemon juice.

Dinner- steamed river fish - 300 g, raw carrot and beetroot salad with sesame oil and sesame seeds - 250 g.

afternoon tea- 200 g of pearl barley stewed with mushrooms and carrots.

Dinner - boiled eggs- 2 pcs, any greens.

The third day

Breakfast- smoothies from soy milk, celery, banana halves and bran - 200 g.

Lunch- raw beet salad with sesame oil and raisins - 200 g, light mushroom soup without potatoes - 300 g.

Dinner- Japanese miso soup, a slice of wholemeal bread, after a break of 30 minutes - herbal tea.

afternoon tea- chicken breast with broccoli, steamed.

Dinner- squid and kelp salad with sesame oil - 200 g.

Fourth day

Breakfast- kelp salad with shrimp - 200 g, a couple of slices of hard cheese, after 30 minutes - herbal tea with ginger.

Lunch- two egg omelet with tomatoes and herbs - 200 g.

Dinner- fish soup from river fish - 300 g, vegetable salad with avocado and tomatoes - 200 g.

afternoon tea- vinaigrette, dressing - vegetable oil- 300g.

Dinner- a green apple and a handful walnuts.

The fifth day

Breakfast- rice milk smoothie, celery stalks, parsley, salad with sesame seeds and banana - 200 g.

Lunch- steamed vegetables - pumpkin, carrots, beets sprinkled with lemon juice, a couple of pieces of hard cheese.

Dinner- sea fish soup - 250 g, seasonal fresh vegetables (salad) - 200 g.

afternoon tea - buckwheat porridge with a piece of boiled rabbit meat - 300 g.

Dinner- salad of grated unboiled carrots and beets with bran and a handful of raisins - 200 g.

Sixth day

Breakfast- salad of cucumbers, avocados, cherry tomatoes, bell peppers and herbs - 300 g, dressing - sesame oil.

Lunch- green apple, pear.

Dinner- cold beetroot soup - 300 g.

afternoon tea - bell pepper, stuffed with veal and unpolished rice, - 200 g.

Dinner- meat broth, hard-boiled egg.

Seventh day

Breakfast- fat-free cottage cheese with peach - 200 g, a glass of pomegranate juice - 30 minutes after eating.

Lunch- brown rice with seafood - 250 g.

Dinner- tomato soup - 300 g with a slice of wholemeal bread.

afternoon tea- 150 g of Bulgarian cheese, bread, a handful of olives.

Dinner- Greek yogurt, a handful of dried fruits.

Protein Shake Recipes

Proper drying of the body for girls at home involves the use of protein shakes.

All protein shakes can be consumed as breakfast, lunch or afternoon snack.

morning options

Cocktail "Joy of a healthy person". To prepare, you will need 1 m / spoon of vanilla protein, a handful of oatmeal, 1 cup of plant milk, 2 canned or fresh peaches. The ingredients must be mixed in a blender, consumed before breakfast or instead of it.

Cocktail "Orange explosion". To prepare, you will need 1 m / scoop of vanilla protein, 1 cup of freshly squeezed orange juice, ½ cup of low-fat yogurt. Mix in a blender.

Pre-workout cocktail options. (for 20 minutes)

Cocktail "Coffee charge". To prepare it, you will need 1 m / spoon of chocolate protein, 1 cup of black coffee, 1 tbsp. l. honey, a handful of walnuts. Mix in a blender.

Cocktail "Chocolate darling". To prepare, you need 1 m / scoop of chocolate protein, 1 cup of vegetable or fat-free cow's milk, 1 banana. Mix in a blender, sprinkle with grated dark chocolate on top.

Post workout shakes

Spice Princess. To prepare, you will need 1 m / scoop of chocolate-flavored protein, 1 cup of almond milk, a pinch of cinnamon, a pinch of ginger, half a banana. Mix in a blender.

"Berry the best". To prepare it, you will need 1 m / scoop of protein, a handful of fresh or frozen wild berries, 1 cup of almond milk, a pinch of vanilla sugar. Mix in a blender.

Shakes Without Protein Powder

Cocktail "Strongman". To prepare it, you will need 100 g of 0% fat cottage cheese, 150 g of sour cream, chocolate chips, 2 tsp. buckwheat honey. Mix cottage cheese, sour cream, honey in a blender, sprinkle with chocolate chips on top. Consume before training.

Cocktail "Super sport". For cooking, you will need Greek yogurt - 250 g, a pinch of vanillin, 200 g of 0% fat cottage cheese, 1 tsp. honey. Mix in a blender, consume before training.

Fast drying. Drying option for girls at home for a week

Fast drying is a strong stress for the body, the result will be quick, but extremely short-lived, it is often impossible to expose your body to such tests!

The principle is to restrict food- For 7 days you should eat only buckwheat groats cooked on water, without additives in the form of sugar, salt and oil, and drink only water. You should stop smoking and drinking alcohol.

Sample exercises for quick drying

Sports activities should be limited to 30 minutes including low-intensity cardio and moderate strength training.

At the end of 7 days of emergency drying, you should gradually introduce low-fat dairy and sour-milk products into the diet, baked or steamed vegetables that do not contain starch, and continue to drink water.

Complete proper drying of the body for girls

Proper drying of the body for girls has the following features:

• drying training should last no more than 45 minutes;
• training days should alternate with rest days;
• full sleep for 7-8 hours is the key to successful drying with long-term result.

Stage 1. Adaptation of the body to the drying process

The duration of the first stage is 7 days. Nutrition: 50% proteins, 20% fats (preferably vegetable), 30% carbohydrates. The use of a minimum amount of salt and hot spices or a complete rejection of them.

The main set of exercises

One circle of the power complex for arms, shoulders, waist muscles, back includes the following exercises:

You need to do at least 3 circles of the power complex on the arms, shoulders, waist muscles, back.

One circle of the target power complex for pumping the hips, buttocks, legs includes the following exercises:

You need to do three circles of the target power complex for pumping the hips, buttocks, legs.

One round of cardio includes the following exercises:

You need to do at least three rounds of cardio exercises.

Training plan for 1 week of drying

The ideal combination is: 4 trainings in cardio mode and 2 strength ones. Training should be intense pulse should not fall below 220 minus age.

For example, a girl of 25 years old - during training, her heart rate for effective fat burning should not be lower than 220-25 = 195 beats / min.

Training table for 1 week of drying.

1 day	2 day	3 day	Day 4	Day 5	Day 6	Day 7
Warm up 15 minutes. Power stage on the arms, back 30 minutes. Cardio 15 minutes. Stretch 10 minutes.	Complete peace.	Warm up 15 minutes Cardio 30-40 minutes. Stretch 10 minutes.		Warm up 15 minutes. Power stage on the hips, legs, buttocks, lower back 30 minutes. Cardio 15 minutes. Stretch 10 minutes.	Rest, light cardio (walking).	Warm up 15 minutes. Cardio 30-45 minutes. Stretch 10 minutes.

Stage 2. The main stage of drying the body

The duration of the second stage is 2-3 weeks. The volume of proteins in the diet increases: 70%, 20% - fats, 10% - carbohydrates. The amount of carbohydrates is gradually reduced to 0.5 g per 1 kg of body weight.

A set of exercises

The main power complexes and cardio are used, the number of repetitions and circles increases. The second week of proper drying for girls at home includes at least 3 rounds of exercises given in the first step. For each exercise, perform 20 repetitions.

The third and fourth weeks include a minimum of 4 laps, in each exercise for 20 repetitions. As cardio, workouts are performed according to the Tabata protocol or intensive interval training using the main set of exercises.

In the third week, you can add weights weighing from 500 g to 1 kg on the legs and arms.

Training plan for 2-4 weeks of drying

Tabata protocol is an interval training, in which the exercise is intensively performed for 20 seconds, the rest lasts for 10 seconds. You need to do 8 such approaches - this is one circle. It takes about 4 minutes, and the strength of the effect is equal to half an hour of training in the gym. To enhance the effect, you can perform 2 circles.

Training table for 2-4 weeks of drying.

Days of the week	1 day	2 day	3 day	Day 4	Day 5	Day 6	Day 7
2 weeks	Complete peace.	Warm up 10-15 minutes. Power stage on the legs and buttocks 30 minutes Tabata 1 circle - 4 minutes. Stretch 10 minutes.		Warm up 10-15 minutes. Tabata protocol - 1 round 4 minutes. Stretch 10 minutes.	Rest and light cardio for 30 minutes.	Warm up 10-15 minutes. Hitch 10 minutes.	Complete peace.
3 week	Warm up 10-15 minutes. Power stage on arms, shoulders, back 30 minutes. Tabata protocol 1 round - 4 minutes target per hand. Cool down - stretch 15 minutes.	Rest and light cardio for 30 minutes.	Warm up 10 minutes. Tabata protocol - 2 rounds 10 minutes.	Rest and light cardio for 30 minutes.	Warm up 10-15 minutes. Power stage on the hips, buttocks, legs - 30 minutes. Tabata protocol target on legs and thighs 1 round - 4 minutes. Hitch.	Complete peace.	Warm up 10-15 minutes. Rope exercises 25 minutes. Plank 2 minutes. Hitch.
4 week		Warm up 10-15 minutes. Strength stage on the arms and back 30 minutes. Jump rope exercises 15 minutes. Hitch 10 minutes.	Peace.	Warm up 10-15 minutes. Strength stage on the lower body 30 minutes. Tabata protocol - target lower body - 2 circles 10 minutes. Hitch.	Rest and light cardio (walking).	Warm up 10-15 minutes. Tabata protocol 2 rounds - 10 minutes. Plank 2 minutes. Hitch 10 minutes.	Complete peace.

Stage 3. The final stage of drying the body

The duration of the third stage is 1 week. The first stage is repeated - the amount of proteins is reduced to 50-60%, fats remain at the same level - 20%, carbohydrates increase - up to 30%. The training plan is similar to the first stage.

In order for the result of drying the body at home in girls to be preserved for a long time, you should continue to eat fractionally, observing the ratio of proteins / fats / carbohydrates, replacing fast carbohydrates with slow ones, and be sure to perform a supporting set of strength and cardio exercises.

It's important to know! Dietitians and therapists categorically forbid girls from frequently drying their bodies - this can lead to irreversible consequences, in particular, to infertility.

Proper drying of the body for girls at home can be supplemented jumping rope, swimming, cycling, skiing, roller skating, running, Nordic walking.

Even simple morning runs with the dog will be in place. These types of loads are used as a warm-up or with low intensity on the day of rest.

Excessive load during drying can lead to overtraining.

After drying is complete, regular additional exercise will serve as an excellent means of maintaining the achieved shape.

Dietary supplements for drying the body

1. Multivitamins - to speed up metabolism and maintain immunity. Among the wide range of modern multivitamin preparations, one should choose those containing vitamins A, E, B, C, B and minerals - calcium, magnesium, iron. Take after meals 1 or 2 times a day with a small amount of water.
2. Fish oil - to improve metabolic processes. Fish oil is a source of polyunsaturated fatty acids and "youth" vitamin E. It is produced in capsules - the cost will vary from 80 to 330 rubles. depending on the manufacturer. Take fish oil 2-3 times a day, 1-2 capsules with water.
3. Collagen - to improve the condition of ligaments and muscles. It is produced in the form of tablets and in powder, by origin there is an animal (pig) and marine. A wide range of high-quality collagen from Japanese manufacturers is available with various flavors. 900 g of "Japanese" collagen powder will cost from 2000 rubles. A sachet of powder is enough for about 1 month, take it 2 times a day, stirring 1 scoop in a glass of milk or water and taking it on an empty stomach. In parallel, collagen has a positive effect on the condition of the skin, hair and nails.

Proper drying of the body for girls at home is a process that requires perseverance and patience., but subject to all necessary conditions he will please with a long-term result and a beautiful relief of a healthy, full of life, energetic body.

Useful videos about drying the body for girls at home

Drying the body for girls at home in stages:

Drying the body for girls: effective exercises and diet:

Features of performing exercises for drying the body at home according to the Tabata system: