Drying the body: how to do it and why it is needed

If earlier women were only concerned about the problem of weight, now it is not enough to just have 40 kg, you need a sculpted body with defined muscles. Unfortunately, this effect cannot be achieved with physical effort; emergency measures are needed here - drying! It allows you to get rid of subcutaneous fat in the shortest possible time. Today we will take a closer look at this procedure. 

Why is body drying necessary?

The term drying itself comes from bodybuilding. At the same time, at the stage of muscle growth there is absolutely no need to limit yourself in nutrition; on the contrary, the diet should be saturated, but only with proteins. This approach to nutrition allows you to actively burn fat mass and build muscle, which leads to the appearance of a beautiful body contour.

The procedure of drying the body is a voluntary process that is undertaken consciously. And only you can decide whether you need it or not. Such a warning is not without reason, because this whole procedure can negatively affect the condition of the body and lead to very disastrous consequences. We'll talk about this a little later.

Body drying for girls

Many ladies mistakenly believe that drying is a process of losing weight, but this is not at all true. First of all, this is a series of measures that is aimed at getting rid of subcutaneous fat to a state of 8-12%, while losing weight is a general loss of body weight, in which both muscles and fat are involved indiscriminately. The main goal when losing weight is to reduce your size in order to fit into your favorite dress or jeans; when drying, volumes, on the contrary, can increase, just like weight, since here only the relief is pursued.

Don't think that drying is easy. In fact, this is a whole process, and not a simple “diet”. You can hear more than once how some people want to dry out for the beach season. And here a lot of “buts” immediately arise. Firstly, the very idea of ​​all this is irrational - so much work and effort (nutrition, rigorous training) and only for the sake of the beach. Secondly, a sculpted body will be with you exactly as long as the proper nutrition for it lasts. Once you get hooked on carbohydrates, everything will return to normal. No, you will not gain weight, but your relief will no longer stand out. But maintaining such a diet constantly is simply impossible, as it is dangerous to health.

Drying should begin with an initially suitable amount of starting material. What does this mean, if a girl is 170 tall and weighs 45, then the process will be of no use. The optimal option for such height is a weight of 60 kg and no less. The presence of subcutaneous fat should be at least 20-25%.

The drying process includes:

• strict adherence to a specific system of reducing the amount of carbohydrates;
• consumption of large amounts of fluid;
• reducing NaCl consumption;
• introducing a large amount of lean protein into the diet;
• regular nutrition for athletes: various fat burners, BCAAs and proteins;
• the use of regular heavy physical activity, involving a large number of repetitions.

When cutting, you must keep a food diary and eat, adhering to the rule: if you burn more calories than they are lost, then weight will go away, and if on the contrary, then weight will increase. Therefore, the number of calories will need to be constantly counted, while also dividing by the amount of fat, protein and carbohydrates. This is very tedious, but necessary; to make the process easier, you can use online calculators to calculate calorie content.

Drying rules

Let's summarize a few rules for proper drying of the body:

1. To compensate for the lack of fat in your diet, you can include fish in your diet. This will stimulate the burning of subcutaneous fat. Ideally, you should eat at least a small portion of seafood per day.
2. Before training, you need to eat easily digestible protein and “slow” carbohydrates, such as a serving of oatmeal or whole grain bread.
3. It is better to resort to extremes from time to time and deliberately give the body a critically low level of carbohydrates, no more than 80 g, every one and a half to two weeks. In this way, you will deceive the body and force it to intensively burn subcutaneous fat deposits.
4. Remember, any diet leads to metabolic processes in the body slow down significantly. So, if you feel this on yourself during the drying period, arrange a truly carbohydrate diet for a day or two. Load your body with quality fats and carbohydrates. This approach will shake up the body and endocrine system, and then return to the established diet.
5. Do not eat non-fibrous carbohydrates (for example, white rice and bread), slow carbohydrates will help you achieve your goal faster.
6. By cutting back on carbohydrates and eating plenty of lean protein, this will help you maintain muscle mass while burning fat.
7. To make the transition to a new diet as smooth as possible, without slowing down metabolic processes, reduce calories gradually, for example, reduce the level by no more than 100-200 kcal per week.
8. A proper drying procedure should take eight to twelve weeks.
9. Drink enough water. The level of “sufficiency” is individual for everyone; you can calculate it by multiplying your weight by 0.03. It is better to drink cool water, it will help in burning reserves.

Drying products

First of all, proteins are needed for drying. They are contained in:

• Chicken squirrels. Many dieters know that chicken eggs are the main source of highly digestible protein. Out of 80 kcal, one egg contains 20 kcal of protein. Yolks, of course, can also be consumed, but it is not recommended to eat them; it is better to limit yourself to one or two per day, since they contain almost only fats.
• Chicken breast. This is a permanent element of sports nutrition. There is very little fat, resulting in a minimum of calories.
• Seafood and fish. One of the suppliers of easily digestible protein. It is best to take white fish, such as pollock. But don't eat canned food! Only boiled or stewed fish. The only exception is canned tuna - you can have it, just pay attention to the expiration dates before purchasing.
• Lean beef. A first-class source of keratin, which promotes muscle growth.
• Cottage cheese. For drying, it is better to give preference to a fat content of no more than 5%, which is due to calorie content. Curd protein takes longer to digest than egg protein, but faster than meat or chicken.
• Protein. Casein or whey can be used during drying as a snack.

But you shouldn’t forget about carbohydrates either. They are located in:

• Oatmeal. The best option is Hercules, which is better than instant oatmeal in every way.
• Brown rice. A classic of the genre for any bodybuilder is chicken breast and rice. It is better to take a long-grain variety of cereal. To avoid it being too tight, brown rice can be mixed in equal proportions with white.
• Buckwheat. No comment, everyone already knows that buckwheat is perfect dietary product.
• Bobovykh. Great sources of vegetable protein include lentils, peas, beans and chickpeas. The absorption of these carbohydrates is better with animal protein. Therefore, it is good to use legumes as a side dish for meat. But if they make your stomach bloat too much, then it is better to refuse such food.
• Pasta made from whole grain flour. They should not be confused with the usual horns, they are two different things. These do not have the property of releasing sugar into the blood, but they satiate you for a long time. Remember that cooking such pasta should not exceed seven minutes.
• Vegetables. You can and should definitely include green vegetables in your diet. Moreover, their number is not limited. They contain a minimum of calories and a maximum of fiber, which will help satisfy your hunger for a long time. Vegetables with a high starch content should only be eaten boiled as a side dish.
• Fruits and berries. It's hard to imagine proper nutrition without the presence of fruit in it. However, it has long been no secret that they, as a rule, contain a lot of glucose and calories. In any case, you cannot refuse them on a diet, because they are also sources of vitamins that give beauty and strength. Just control the number of calories you eat and choose fruits that don’t weigh so much, for example, apples.

And, of course, fats that are found in:

• Fatty fish. We previously mentioned the benefits of seafood when we talked about proteins. Such products are simply necessary during drying, and even if not every day, but a couple of times a week. If you can’t eat normal fish or for some reason you don’t like it, at least replace it with capsules fish oil.
• Nuts. They have a lot of Omega-6, which helps in the drying process. But when introducing them into the diet, it is worth remembering their caloric content; on average, 100 g contain 600 kcal. Fats are a must—just watch the amount you eat. Nuts should be eaten in their original, but washed form. No salt or other spices allowed.
• Vegetable oil. Vegetable oil contains Omega-6, which is very beneficial for the body in many areas. Flaxseed oil contains Omega-3. However, for stewing, and it is better to avoid frying altogether, it is better to always use simple refined sunflower oil. The rest can be used as dietary supplements or seasoned with salads.

Of course, only the main products that are allowed to all “dry” athletes are listed here. To create the right diet, it is advisable to seek help from a professional nutritionist who will create an individual menu.

Body drying for girls: menu

What will be described below is an approximate menu option. Whether you follow it or not is up to you. This is a guideline based on the principle of permissibility of products during drying.

Body drying for girls: menu for the week

Let's break it down day by day.

Monday

• Breakfast. 50 g oatmeal + one whole egg and three whites + your choice of tea or coffee.
• For a snack. Three proteins + 50 g each of green peas and corn.
• During lunch break. 150 g chicken breast + 50 g buckwheat porridge.
• In the post-workout time. A serving of whey protein and some dried fruit.
• In the evening. 150 g of red fish and a portion of vegetable salad.
• Snack before bed. 100 g cottage cheese and 50 g blueberries.

Tuesday

• Breakfast. Three chicken proteins + a glass of milk + oatmeal.
• For a snack. 100 g turkey meat + a couple of slices of whole grain bread.
• During lunch break. 150 g stewed turkey and vegetable stew.
• After lunch. Tofu + a couple of slices of whole grain bread + tea or coffee of your choice.
• In the evening. 100 g of boiled seafood and a portion of vegetable salad.
• Snack before going to bed. Whites of three eggs.

Wednesday

• For breakfast. A couple of pieces of whole grain bread and 100 g of red fish.
• As a snack. The whites of three eggs and a couple of bananas.
• For lunch. 150 g boiled chicken + vegetable salad and 50 g brown rice.
• Post-workout snack. One apple and one banana + protein dose.
• For dinner. A serving of stewed vegetables and 150 g of stewed chicken fillet.
• Snack before bed. 50 g blueberries and 150 g cottage cheese.

Thursday

• For breakfast. Two glasses of milk and 100 g of corn flakes.
• For a snack. A couple of ripe bananas and 40 g of nuts.
• During lunch break. 50 g durum wheat pasta + 150 g lean beef and a portion of vegetable salad.
• For afternoon tea. 300 g natural yoghurt.
• For dinner. Stewed squid and pumpkin.
• Snack before bed. 150 g cottage cheese.

Friday

• For breakfast. Three egg whites and one whole egg + a couple of slices of whole grain bread and half an avocado.
• As a snack. 100 g of cottage cheese and one orange and banana.
• During lunch break.   150 g baked potatoes + 100 g red fish and Brussels sprouts.
• After training. A serving of whey protein and dried fruit.
• For dinner. A serving of vegetable salad and 150 g of chicken fillet.
• Snack before bed. Two glasses of kefir and 40 g of bran.

Saturday

• For breakfast. Three egg whites + a couple of slices of whole grain bread and peanut butter.
• As a snack. 150 g seafood salad and orange.
• During lunch break. 50 g buckwheat porridge + 150 g lean beef and stewed carrots.
• For afternoon tea. A handful of dried fruits and 40 g of nuts.
• For dinner. Vegetable salad and 150 g chicken breast.
• As a snack before bed. Two glasses of milk and 50 g of blueberries.

Sunday

• For breakfast. Two glasses of milk and 50 g of oatmeal.
• As a snack. 100 g turkey meat + whole grain bread, a couple of pieces + one apple and one orange each.
• During lunch period. 100 g baked potatoes + 100 g red fish and cherry tomatoes.
• Mid-afternoon snack. 300 g of quality yoghurt and a couple of bananas.
• Dinner. Boiled seafood and vegetable salad.
• Snack before bed. 150 g cottage cheese.

Drying the body for a month

A month is a long time to dry, so not every beginner is able to handle this burden. In general, it is not recommended to go to such long periods at once; it is better to gradually increase in intervals. There is absolutely no difference in the menu from the weekly one. In general, when you have knowledge about permitted foods, you can create your own diet based on your own taste preferences. The main thing is to be mindful of calories and regularly keep a food diary.

Exercises for drying the body

Exercises, of course, ideally, should be compiled individually. An experienced trainer can create an individual training program, combining the optimal number of approaches and repetitions. But if it is not possible to consult with a knowledgeable person, complexes that are freely available on the Internet will come to the rescue. And here is one of them.

Harm of drying the body

Let's start the story about the harm with contraindications to the procedure. The fact is that even an absolutely healthy body, with an inept and incorrect approach, such a diet can literally kill. And what can we say when there are even minor problems in the body. This is due to the fact that such a diet always causes an acute glucose deficiency, which gives rise to the development of ketoacidosis and intoxication of the body. The most serious consequence, which, unfortunately, is not so rare, is coma.

Drying the body is strictly prohibited when:

• kidney disease;
• liver diseases;
• problems with the stomach and intestines;
• pancreatic disease;
• in the presence of diseases and problems with the cardiovascular system.

Under no circumstances should pregnant women, nursing mothers or diabetics go on such a diet. However, even if you consider your body to be absolutely healthy, it is better to undergo diagnostics before changing your diet, since the disease does not always make itself felt, and in times of stress,  and diet is real stress,   will show themselves in all their glory. A sharp deficiency of glucose in the body has a very bad effect on the entire body: rapid fatigue occurs, turning into a chronic stage, a decrease in mental activity occurs, and dizziness appears. It is for this reason that many who are drying resort to auxiliary stimulants in the form

green tea , because it contains a lot of caffeine.

Considering that the body draws strength from carbohydrates, and there is a very minimum of them during this period, and at the same time extensive strength training is needed, the body wears out very soon. And instead of a beautiful figure, you can get bags under the eyes and an exhausted, exhausted look.

You need to be especially careful about your feelings if the drying procedure is being carried out for the first time. As soon as discomfort appears, the smell of acetone begins to emanate from your mouth, dizziness, nausea and other troubles of a very different nature appear - stop the diet immediately!