In this article, we will tell you about the features of drying the body for girls, as well as share a monthly meal plan and a useful menu for a week.
Features of drying the body for girls
It's no secret that for women, the issue of fighting excess body fat is much more acute than for men. And it's not about fashion trends. The main culprits for this are estradiol, estrogens and alpha-2 receptors, which are present in large quantities in the female body. They are the ones who “stand” on guard of the subcutaneous fatty tissue. Based on all of the above, a nutrition program is formed for girls during body drying.
There are also several very important aspects that every girl must take into account when deciding to get in shape using home drying.
- The first thing that girls should pay attention to is a clear awareness of the desired result. It should be remembered that for the normal functioning of the hormonal balance, the percentage of subcutaneous adipose tissue should not fall below the 11-13% mark. For comparison, in sports girls with prominent muscles, this percentage is already 14-20%. An indication of obesity is considered to be a mark above 32%.
- The second important thing to watch out for is the rate of weight loss. It is very important not to go too far. Loss of 0.2 kg of adipose tissue per day is considered safe for health.
- And the third important point is contraindications. Drying the body is categorically contraindicated for women during pregnancy, lactation and in the presence of diabetes mellitus, kidney disease, pancreas or gastrointestinal tract.
Nutritional principles for drying the body
The disadvantages of drying the body for girls are more stringent nutritional restrictions compared to a conventional weight loss diet. This is undoubtedly reflected in the emotional state of the woman, and sometimes in the physical well-being. Irritability appears, often there is an unreasonable bad mood. Please note that the menu for drying the body for girls should include fewer carbohydrates than men.
BJU ratio
But at the same time, fast carbohydrates should not be excluded in order to prevent intoxication of the body. The amount of carbohydrates per day is easy to calculate, assuming that they should not be more than 20-30% of the diet. And if at the first stages it is 2 g per 1 kg of weight, then gradually the volume of consumption decreases to 1 g per 1 kg of weight. It is very important not to lower the bar below this line. You will find an approximate menu for a week when drying the body at the end of the article.
The most popular balance between proteins, fats and carbohydrates during drying is considered to be 40-50%, 30-40% fats and the rest are carbohydrates.
Of course, the correct calculation should be based on your body type - as you know, there are 3 of them.
- For the mesomorph it is recommended: B - 40%, F - 40%, U - 20%
- Ectomorph is recommended: B - 30-40%, F - 35-40%, U - 20-35%
- For endomorph: B - 20-50%, F - 15-30%, U - 10-20%
Exit drying
Another important point that we would like to draw your attention to, before moving on to specific recommendations for the menu, is the exit from drying. Planning it is just as important as carefully crafting a nutritional program. The body has been deprived of a number of substances for a long time, therefore, as soon as you return to a more loyal diet, it will not miss the opportunity not only to replenish stocks, but also to save them up for the future, increasing subcutaneous fat with interest.
Therefore, keep in mind that the amount of carbohydrates and calories should be added gradually. About 200 kcal per week. Fractional meals and small portions are best made the norm. This will help keep the processes high and control the absorption and breakdown of fats. (We also recommend reading about the features of the diet when drying the body).
Grocery list
Although drying meals should include proteins, fats and carbohydrates, it is still worth remembering that more of the diet for drying the body for girls should still consist of proteins. Carbohydrates are encouraged only slow and in limited quantities.
Listed below are recommended foods for drying your body, especially if you spend a lot of time at home. Thanks to them, the process of burning fat will be as efficient as possible. For convenience, all products are divided into groups.
Foods you can eat safely
- Meat: turkey, chicken breast, veal, beef, lamb, rabbit, nutria.
- All fish, including river and sea.
- Any vegetables other than potatoes and legumes.
- Low-fat cottage cheese, milk, yogurt and kefir.
- Tofu cheese.
- Seafood.
- Greens.
- Egg white.
Restricted products
- Boiled or baked potatoes in a peel.
- Durum wheat pasta.
- Groats.
- Nuts.
- Dried fruits.
- Fruit.
- Berries.
- Low-fat cheese.
- Egg yolk.
- Legumes.
- Whole wheat bread.
Products not recommended
- White bread.
- Flour products.
- Sweets.
- Soft wheat pasta.
- Mayonnaise.
- Canned food.
- Smoked products.
- Sausages.
- Processed cheese.
Monthly meal plan
The program is designed for an average weight of about 80 kg. If your weight is more, then simply increase the diet at the rate of 10% for every 10 kg of body weight. For a lower weight, reduce the calories in the same way.
The alternation of carbohydrate and low-carb days helps to boost the metabolic process and prevent muscle mass “burning”.
So, if you are interested in drying the body for girls as one of the most effective ways to get the perfect relief shapes, the menu for a month we offer below will help you quickly achieve the desired result. But remember - this is only possible in combination with special exercises.
| 1st meal | 2nd meal | 3rd meal | 4th meal | 5th meal | 6th meal | |
| 1 day | low-fat cottage cheese - 200 g 2 fruits of your choice | chicken breast - 200 g rice - 50 g fresh vegetable salad with olive oil | rabbit meat - 100 g 5 egg whites 2 jacket potatoes | baked turkey - 150 g 100 g buckwheat 1 tomato | chicken breast - 100 g a glass of freshly squeezed juice | boiled veal - 100 g a bunch of greens |
| 2-3 day | 5 eggs without yolks low-fat cottage cheese - 100 g 1 grapefruit | white baked fish - 150 g boiled brown rice - 100 g vegetables - 100 g | boiled red fish, with lemon juice - 100 g 1 tomato | 1% yogurt - 100 g 1 grapefruit 8 boiled eggs without yolks | baked fish - 150 g vegetable salad with olive oil | fruit salad |
| Day 4 | green tea without sugar 1 orange omelet from 3 proteins and one yolk | one apple one percent cottage cheese - 100% | boiled turkey meat - 150 g 2 raw or soft-boiled eggs brown rice - 100 g | fish - 150 g 1 orange boiled cauliflower - 150 g | 1-% cottage cheese - 100 g 1 banana | 2 walnuts 10 almonds 20 g pumpkin seeds |
| 5-6 day | 100 g oatmeal with milk a glass of freshly squeezed juice | boiled chicken breast - 100 g buckwheat porridge without oil - 100 g 1 tomato | 200 g fat-free cottage cheese | baked poultry - 100 g vegetable salad dressed with lemon juice | boiled veal - 100 g greens | 20 g pumpkin seeds |
| 7-30 day | Repeat from the first to the sixth day | Repeat from the first to the sixth day | Repeat from the first to the sixth day | Repeat from the first to the sixth day | Repeat from the first to the sixth day | Repeat from the first to the sixth day |
You can download and, if necessary, print the plan following the link.
Menu for the week when drying
This weekly body drying menu for girls, scheduled daily, is designed for an athlete weighing 50-65 kg. If you weigh more, then increase your total diet by about 5-7% for every ten kg of weight. The duration of the diet is approximately 4-8 weeks. Can be extended up to 12 weeks if necessary. This is a rough diagram and products can be changed. For example, chicken breast can be replaced with veal, and tomatoes with bell peppers.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| 1st reception | 50 g oatmeal 3 squirrels 1 yolk tea | a glass of skim milk 50 g oatmeal 3 squirrels | 2 slices of whole grain bread 150 g fish | 2 cups milk 100 g corn flakes | 4 squirrels 1 yolk 2 slices of whole grain bread half an avocado | 2 slices of peanut butter bread 3 squirrels | 2 cups milk 50 g oatmeal |
| 2nd reception | 3 squirrels 50 g green peas 3 squirrels | 2 slices of whole grain bread 150 g turkey meat | 3 squirrels 2 bananas | a handful of nuts 2 bananas | 100 g low-fat cottage cheese 1 banana 1 apple | 150 g seafood salad 1 orange | 100 g chicken breast a slice of whole grain bread banana Apple |
| 3rd reception | 50 g of boiled buckwheat 150 g chicken fillet | 2 slices of whole grain bread 100 g tofu a cup of coffee | 150 g chicken breast vegetable salad 50 g brown rice | 150 g veal vegetable salad 50 g durum flour spaghetti | 150 g baked potatoes 100 g fish 100 g broccoli | 50 g buckwheat porridge 100 g veal stewed carrot | 100 g baked potatoes 100 g red fish tomatoes |
| 4th reception | casein protein dried fruits | no training | casein protein 1 banana 1 apple | no training | casein protein dried fruits | no training | no training |
| 5th reception | 150 g red fish Vegetable Salad | vegetable salad 100 g shrimp | 150 g chicken fillet with stewed vegetables | 300 ml yogurt a slice of baked pumpkin 100 g of stewed seafood | 150 g boiled turkey vegetable salad | a handful of nuts a handful of dried fruits | 300 g yogurt 2 bananas |
| 6th reception | 100 g fat-free cottage cheese a handful of blueberries | 3 squirrels | 100 g low-fat cottage cheese a handful of blueberries | 100 g fat-free cottage cheese a handful of raspberries | 2 cups low-fat kefir 2 tablespoons of bran | 2 cups low-fat milk a handful of blueberries | vegetable salad 100 shrimps |
You can download the menu for the week here.
As you can see, drying the body for girls for each day provides for a separate balanced diet. This is the secret to the success of this type of weight loss.
Is it possible to “dry out” in a week?
Drying too quickly is far from the healthiest and healthiest way to get your body into shape. This rapid weight loss will cause stress in the body and provoke it to “accumulate” reserves. So the effect will be, though obvious, but short-lived. However, in cases where it is urgent to get a result, a special buckwheat diet for drying the body for girls can help.
Its essence is extremely laconic. For five days, you can only eat buckwheat porridge, boiled in water without oil and salt. You can't eat anything else. The main advantage of this method is that, despite the absence of restrictions on the amount of buckwheat, you cannot eat a lot of it, with all the desire. And, given its properties, you will not have any problems with the stomach or gastrointestinal tract during this period.
Popular questions about drying
There are many myths around drying and its methods, information that is unreliable and openly hazardous to health. We have tried in this block to refute the most common of them.
| Questions | Answers |
| What is body drying for girls for? | As a rule, women who are professionally involved in fitness, bodybuilding and other sports in which it is important to demonstrate the beauty of muscles are resorted to drying. They do this on the eve of the competition in order to further emphasize the relief of the body. But also, recently, drying instead of the usual diet began to be used by ordinary girls who want to get rid of excess body fat. Experts highly do not recommend doing this, so as not to harm the body. |
| Can I combine several meals into one if I have missed some? | No. The calorie content should be on average 200-300 kcal, but in any case no more than 500 kcal. Because the body cannot absorb more at a time. Therefore, anything above this threshold will be “converted” into body fat. |
| In order for drying to be as effective as possible, you must completely eliminate carbohydrates. Is it true? | This is a misconception. In the absence of carbohydrates, metabolic processes will slow down, moreover, the destruction of muscle tissue may begin. In addition, it is fraught with the development of ketoacidosis. |
| Is drying harmful to health? | Correct, gradual drying is absolutely harmless to a healthy person. It is contraindicated only for people with disorders of the pancreas, liver and gastrointestinal tract. |
| What's the best drying method for a girl? | The best is a holistic approach that includes training, sports nutrition and a special diet. |
| How many kilograms can a girl lose in a week of drying? | It depends on the amount of fat initially stored, the intensity of training, and the diet. Usually it is from 0.5 to 1.5 kg. If the weight goes away faster, then this is a signal to increase the amount of carbohydrates in the diet. Because this kind of weight loss is not healthy. |
| Can I dry out in 5 days? | It is possible, but this effect will be short-term, moreover, it can be harmful to health. |
| How long can you be on drying without harm to health? | Due to the characteristics of metabolism, the period of healthy drying for girls is up to 12 weeks, while 8 weeks is enough for men. In the following months after drying, you need to constantly fix and maintain the obtained result, otherwise the muscle mass can quickly change to a fat layer. |
Don't forget that 90% of your drying success depends on the right nutrition. And healthy drying can't be quick. This is a laborious and time consuming process. But in the end, you can safely show off not only your perfectly dried and embossed body, but also by willpower.
