Every modern girl dreams of a fit, athletic physique. The concept of “drying” implies burning the fat layer to more clearly define the muscle frame, that is, improving muscle relief. Properly selected, balanced nutrition is the key to successfully achieving your goal. The main task of drying the body is not only the fight against extra pounds, but also the maximum preservation of muscle mass. The effectiveness of the diet increases with intense physical activity, which stimulates calorie expenditure and burns fat in the body.
IMPORTANT! Do not forget that for the normal functioning of the female body, the percentage of subcutaneous fat should not fall below 12 - 13%. Amateurs and beginners are advised to dry their hair no more than twice a year to avoid harm to health.
The diet is contraindicated for pregnant and lactating women, and is strictly prohibited in the presence of diseases such as:
- diabetes;
- renal failure;
- lesions of the pancreas;
- gastritis, Crohn's disease and neoplasms in the gastrointestinal tract.
What is drying the body?
Drying the body for weight loss for women is a set of measures and actions aimed at reducing the amount of subcutaneous fat (as a percentage) and improving physical fitness. It should be noted that the first is impossible without the second.
Therefore, the process of drying the body can be divided into 2 stages:
- Selection of the optimal nutrition system (diet).
- Selecting a training program in accordance with the functional readiness of the student.
The main task of drying the body for weight loss is not weight loss, but normalizing the level of subcutaneous fat. This is the main difference between drying and regular weight loss.
The difference between these two methods of achieving ideal figure proportions is easy to understand by considering the principles that are inherent in both methods.
Drying the body for weight loss for women is fundamentally based on physical activity. In this case, the most optimal result will be a reduction in volume in the waist, hips or other parts of the body without a significant reduction in overall body weight.
Physical activity, with the help of a properly selected diet, helps burn fat cells. But at the same time, the volume of muscle fibers increases, and, consequently, the total muscle mass in the body.
Regular weight loss uses diet as the basis for achieving results. The main thesis of this method is that you need to eat less. As a result of a lack of nutrients, during classic weight loss, not only fat is burned, but also muscle. This has a detrimental effect on the functioning of the musculoskeletal and circulatory systems.
From the point of view of indicators on the scale, losing weight has an advantage over cutting. With the proper level of self-discipline, the first option is guaranteed to bring results. But regularly following a strict diet will sooner or later lead to either breakdowns and setbacks (gaining more body weight than before you started losing weight), or to health problems. This technique does not know any other way to achieve results.
Drying the body for weight loss for women does not guarantee significant weight loss. But with the help of a properly selected training program and a well-designed diet, you can easily achieve a comprehensive reduction in volume in “problem areas”.
It also increases skin elasticity and tone muscles. This will have a positive impact on the well-being and self-esteem of any woman.
Drying the body for girls at home
Drying the body at home must begin with an assessment of physical condition. Since the basis of the technique is high-volume intensive training, it is very important to have above average physical fitness before starting drying. It is highly not recommended for an unprepared person to begin the training process in compliance with all dietary restrictions.
Women and girls who have not had sports practice need preliminary preparation. Before starting the drying process, you need to pay attention to sports activities with weights. This will help solve two problems at once: prepare the student mentally for the upcoming work and prepare the nervous system for physical exertion.
The period of preparation for drying the body for weight loss should not be less than 30 days. During preparation, it is not recommended to impose restrictions on the diet. An increase in the total calorie content of food consumed is allowed. The result of a month's training should be improved muscle tone and adaptation to prolonged physical activity.
It is very important to master the correct technique for performing exercises.
If you ignore the preparation period and start drying the body immediately after making such a decision, then the final result will not be achieved. Against the backdrop of relatively heavy loads and a lack of nutrients, the body will quickly exhaust all its reserves. A person who practices will experience a decrease in overall performance.
There will not be enough energy to fulfill responsibilities at work and at home. If you continue the drying process in such conditions, the person will become extremely fatigued. This can lead to injuries to the nervous system. Women with sports experience can start drying the body at home without prior preparation.
After completing the preparation stage, you can begin the drying process. The exercises performed at the first stage do not require significant modification or adjustment. The diet is subject to changes. It is very important to avoid major stress on the body during this period. Therefore, you should not suddenly give up your usual products. Even if they are listed in the “STOP list”.
Over the course of several weeks, you should gradually remove such foods from your diet. This will be the first stage of drying the body for weight loss. After a painless transition to a healthy diet, you should begin to gradually reduce the amount of carbohydrates in the food you consume.
At the same time, the total number of calories should not fall below 300-400 units from the norm of consumption (what this is will be discussed below). Otherwise, together with the burning of fat cells in the body, global catabolic processes will begin. The transition to a low-carb diet should be accompanied by an increase in training intensity.
Drying the body for weight loss for women at home should not be carried out in a forced mode. This is especially true for people who have not exercised in the past. If the first symptoms of fatigue or pain in joints and muscles appear, you should stop exercising and consult a physiotherapist.
It is advisable to select a diet together with a professional nutritionist. If a girl or woman has no experience in sports, then before starting drying she should undergo a medical examination to check for contraindications.
Drying the body for weight loss can be done after examination by a doctor.
In case of a positive conclusion from a doctor, drying at home can be carried out no more than once a year. Optimal results when drying the body without negative consequences for women’s health and well-being can be achieved with a process duration of 1 to 2.5 months.
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Nutrition rules
A decrease in the level of fat in the body during drying occurs due to a rational decrease in the total calorie content of the food basket. This can be achieved by removing foods high in carbohydrates from the daily menu.
Since such food makes up more than half of the total amount of food eaten, simply removing the food will lead to a catastrophic lack of energy. In addition, stronger muscles require more building and nutrients.
Therefore, along with eliminating foods high in carbohydrates from the diet, it is necessary to introduce an equal amount of protein foods into it. At the final stage of drying the body for weight loss for women, the share of high-protein foods can be more than 85%.
The replacement of some products with others should occur smoothly. In the first half of the drying process (the period when there is still a lot of carbohydrate food in the diet), you should eat high-calorie foods in the first half of the day. In the evening (after 13:00) you need to eat foods high in protein.
When drying the body for weight loss, proper organization of meals is extremely important. The best option would be to split the diet into 5-6 small portions. They should be consumed at regular intervals. The last meal should not be taken later than 4 hours before bedtime (19 hours).
At the initial stage of losing weight, it is important to drink plenty of water. It will help remove toxins from the body and speed up metabolism. The norm for an adult woman is 1.5-2.2 liters per day. Towards the end of the course, this amount should be reduced. Eating fried foods during the drying process is highly undesirable.
Food must be steamed or boiled. A serious mistake is removing fat from the diet. The female body requires on average up to 30 grams of fat every day to function normally. Preference should be given to polyunsaturated fats of the Omega group. Reducing their number is acceptable, but maintaining the intake rate is extremely important.
With the intense rhythm of everyday life and high business activity, to achieve a balance of micro and macro elements in food, it is possible to resort to the help of nutritional supplements and sports nutrition. When using these components, you should remember their nutritional value and take it into account when calculating your diet.
Body drying menu for girls: basic principles
The main essence of the diet when cutting is to significantly limit the amount of carbohydrates in the diet and reduce the caloric content of the diet and therefore. Since excess sugar with insufficient consumption provokes the appearance of fatty deposits. If we limit the amount of these components in the menu, then the body, in need of energy, breaks down fat reserves, and due to this, weight loss occurs. In fact, the menu for a week of body drying diet for girls differs little from the male version. The only thing is that women need fewer calories, and more vegetable oils are allowed in their diet - the female body needs fats for normal functioning.
Drying has a number of contraindications. You cannot experiment with it if you have liver or kidney diseases, if you have problems with the heart or gastrointestinal tract, or if you have a deficiency of muscle mass - drying makes sense only for those who have a certain amount of it and who regularly play sports.
The basic principles on which the drying menu for girls for the week will be based are as follows:
- Drying lasts 6-8 weeks . It is not recommended to stick to it longer - this can lead to very dangerous consequences.
- You need to eat often and in small portions.
- Increase the amount of liquid in your diet. You need to drink at least two liters of water. This is important in part because the amount of protein in the diet increases, and it needs more water to function adequately.
- Count your calories daily . Their exact amount will be determined by your weight, age, and physical activity, but 1500 kcal is usually taken as a guideline when cutting.
- Be sure to exercise regularly, combining strength training with aerobic exercise.
- Carbohydrates in the diet are limited, but not completely excluded! When creating a menu for a week of drying for girls, keep in mind that this amount should decrease gradually, and not immediately.
- Be sure to have breakfast, and breakfast should be quite substantial.
- Dishes can be boiled, stewed, baked, steamed. Frying is excluded .
- Floury and sweet foods are strictly prohibited when drying.
- Fats in the diet are also limited, but they must be present. Their optimal source is vegetable oils.
Prohibited and permitted foods
After completing the first stage of drying the body, you should approach the process of choosing the foods you consume more carefully. A gradual reduction in the overall caloric content of the diet requires the meaningful removal of certain items from the menu that contain large amounts of carbohydrates.
First of all, it is necessary to completely exclude from the diet foods that contain fast carbohydrates (glycemic index above 50).
These include the following product groups:
| Sugar and sugar-containing products | Fat sour cream | Mayonnaise |
| Carbonated sweet and mineral water | Store juices | Flour |
| Products high in vegetable fats |
When the carbohydrates contained in these products are broken down, the level of glucose in the human body rises sharply. This is pure energy that cannot be converted into work, even with the highest physical activity. Excess glucose, which the body has not had time to burn for several hours, is stored in the form of fat cells.
Therefore, when drying the body for weight loss, it is extremely important from the first days to completely exclude all the products that are listed in the table. Low-glucose foods should replace unhealthy and high-calorie foods.
These include:
- Dietary meats (chicken, turkey and beef).
- Fresh vegetables (tomatoes, bell peppers, cucumbers). They can be consumed in large quantities. Vegetables contain virtually no calories and are rich in vitamins A, B1-B3, PP and C.
- Fermented milk products (unsweetened yogurt, kefir, cottage cheese).
- Fruits (apples, oranges, kiwi). It is better to consume them in the first half of the day and in small quantities. Fruits contain fructose. It is a carbohydrate that is easily transformed into glucose.
- Fish (low-fat varieties).
- Dried fruits.
- Eggs. They are the source of the most complete protein (99% digestible). At the beginning of drying, you should not limit the consumption of eggs only to whites. Egg yolks contain essential fats for the body.
Approximate menu for drying for a week
Drying the body for weight loss for women will be completed successfully only if the diet is properly formulated. In order not to make a mistake with the number of calories burned during the day, you should calculate them using the Harris-Benedict or Mifflin-Saint Georges formulas.
These formulas were obtained experimentally, and there is no doubt about their correctness. The result obtained from the calculations will be a fairly accurate indicator of the energy consumption of the female body at rest. In order to adapt the value to the individual rhythm of life of each woman, physical activity coefficients are actively used.
It is very important to objectively approach the choice of conversion factor. The final result obtained is the norm of calorie consumption for one day.
It is necessary to subtract 300-400 kcal from the resulting number and calculate the diet based on the final figure.
The following menu can be used as a basis:
| Eating | Products | Notes |
| Breakfast (7:00 h). | Oatmeal with milk, green tea without sugar. | Buckwheat porridge is suitable for tomorrow. |
| Lunch (10:30-11:00 h) | Any fruit or protein shake | |
| Lunch (13:00 h) | Baked or boiled turkey/chicken meat, side dish of porridge. | You can also eat vegetables. |
| Lunch (15:00-15:30 h) | Fermented milk product and cottage cheese. | It is possible to add some dried fruits to the cottage cheese |
| Dinner (18:00 h) | Boiled fish, vegetables on the side. |
Drying diet for girls: menu by week
The optimal drying time for girls is five weeks. In the first week, carbohydrate fasting should not be too harsh. Let's look at what a cutting diet for women will look like, the menu of which you will find below.
First week
The amount of carbohydrates consumed this week is limited to 2 grams per 120 kg of weight. That is, with a weight of 60 kg per day you will need 120 g of carbohydrates. Their main sources are whole grain cereals, for example, buckwheat. It is recommended to eat eggs, chicken fillet, fish, and cottage cheese. Use salt and seasonings to a minimum. You can use grapefruit or a green apple as a snack. The body drying diet menu for women this week may look like this:
1 day
- Breakfast: three boiled eggs, two of which without yolk, fruit, green tea.
- Lunch: 100 grams of boiled chicken fillet, salad of greens and cucumbers with lemon juice dressing, a glass of orange juice.
- Dinner: 100 grams of white boiled fish, one citrus fruit.
Day 2
- Breakfast: 200 grams of oatmeal, fruit, green tea without sugar.
- Lunch: 200 grams of chicken fillet, cabbage salad, grapefruit juice.
- Dinner: 100 grams of low-fat cottage cheese, a glass of tea.
Day 3
- Breakfast: three egg white omelette, a glass of yogurt.
- Lunch: 200 grams of stewed fish, cucumber and cabbage salad with olive oil, orange.
- Dinner: fruit salad, 100 grams of cottage cheese, tea.
Day 4
- Breakfast: multigrain muesli, two boiled eggs, tea.
- Lunch: 250 grams of boiled chicken fillet, vegetable soups.
- Dinner: buckwheat, 200 ml of yogurt.
Day 5
- Breakfast: scrambled eggs of three eggs and a tomato, green tea without sugar.
- Lunch: white baked fish, buckwheat, boiled in water.
- Dinner: 150 g of cottage cheese, citrus, herbal tea.
Day 6
- Breakfast: oatmeal, a glass of low-fat milk, fruit.
- Lunch: 250 grams of boiled squid, 100 grams of durum wheat pasta, salad with cucumber.
- Dinner: 150 grams of white boiled fish, orange juice.
Day 7
- Breakfast: 200 grams of muesli, hard-boiled egg, green tea without sugar.
- Lunch: cauliflower soup without potatoes, 250 grams of chicken fillet, cabbage salad.
- Dinner: 150 grams of cottage cheese, fruit salad.
You can have a snack with unsweetened fruit, a small amount of nuts, something protein and low-fat. If you want to eat late in the evening or before bed, eat proteins or drink low-fat kefir.
Second week
In the first week, the body adapts to the beginning of drying, and in the second week it intensifies. Fruits are excluded from the diet. We calculate carbohydrates using the formula 1 gram per kg of weight. The amount of protein increases accordingly and makes up 4/5 of the entire diet. Fat – 20%. An evening body drying diet menu for women may include boiled chicken, yogurt, and cottage cheese. Carbohydrates and fats can only be consumed for breakfast and lunch.
In the second week, the diet will become easier, as the body gradually gets used to it and protests less.
Third week
This week is very difficult, since carbohydrates on the menu will be presented in a minimum amount - 0.5 g per kg of weight. It is important to monitor your body, since a deficiency of carbohydrates can cause weakness. To support it, it is recommended to use multivitamin complexes.
When you feel the first signs of illness, you can drink a glass of fruit juice. Chicken breast, cottage cheese, milk, eggs, and bran should remain on the menu. Cereals and grains are excluded.
Fourth and fifth week
This week's menu should be determined by how you feel. If you tolerate drying well, you can repeat the menu of the third week; if discomfort is felt, the menu of the second week. Then the amount of carbohydrates gradually increases, the menu of the first week is repeated, and gradually we return to our usual diet. Training after the diet must be continued.
Experts strongly recommend supplementing your diet when cutting not only with vitamins, but also with sports nutrition supplements. This is a protein that will help our muscles recover and accelerate their growth processes. You can drink protein shakes after your workout. L-carnitine is also useful, which accelerates fat burning processes. But keep in mind that no supplements can replace good nutrition - they can only supplement it.
Spot drying exercise at home
Sports exercises play the main role in the process of drying the body for women. Optimal results can be achieved by alternating 2 types of exercise: aerobic (running or intense walking) and anaerobic (strength training).
You should perform exercises with weights or your own body weight at least 3 times a week. It should be understood that the goal of such training is to burn the maximum amount of energy. This means that classes should be intensive and voluminous. This can be achieved by including all major muscle groups in the training split.
For women it is:
- legs;
- buttocks;
- breast.
Exercises for these 3 muscle groups should be performed every training day. To do this, it is better to build a training program using the FullBody system. This principle of forming a set of exercises for training involves performing basic movements for all muscle groups three times a week.
Aerobic exercise should be performed before the start of strength training for 20-30 minutes and after it (40-60 minutes). On days free from strength training, be sure to jog or walk (until you sweat).
An approximate training program for drying the body at home for women can be presented as follows:
| Training day | Exercises | Number of repetitions, times |
| Day 1 | Classic squats | 5*20-25 |
| Pull elastic bands to the top of the chest | 4*15-20 | |
| Romanian get-up with dumbbells or bar | 5*15-20 | |
| Knee push-ups | 4*10-15 | |
| Lying leg raises | 5*25-30 | |
| Day 2 | Pushups | 4*8-10 |
| Hyperextension on bent legs | 5*20-25 | |
| Wide Leg Squats | 4*20-25 | |
| Ab crunches | 6*25-30 | |
| Lunges with dumbbells | 6*20-25 | |
| Day 3 | Taking your legs back one at a time | 5*25-30 |
| Deep squat | 4*15-20 | |
| Knee push-ups | 5*10-15 | |
| Thrust to the top of the chest | 5*15-20 | |
| Lifting the body onto the press | 5*20-25 |
Calorie nutrition
The main principle of a cutting diet for women is to create a deficit of consumed kilocalories. To do this, you need to correctly calculate your daily caloric intake and the ratio of the main macronutrients of food consumed: proteins, fats and carbohydrates.
Ensuring basic metabolism for girls is calculated using the formula: body weight (kg) * 22. For average physical activity, 10% of the basic kcal is added, for intense physical activity - 20%. A deficit is created by cutting calories consumed by 20%.
For example, for a girl weighing 65 kg, the calculation of daily caloric intake for drying will look like this:
- With an average level of physical activity - 65*22 + 0.1*(65*22) = 1500.4 calories
- During intense training - 65*22 + 0.2*(65*22) = 1650 calories you need to eat per day to reduce the percentage of subcutaneous fat and lose weight.
Table for calculating calorie deficit by body weight
| Calculation of kcal deficit by body weight | |||
| Own weight (kg) | Providing basic metabolism (kcal) | Necessary deficit (kcal) | |
| With average physical activity (1 - 2 times a week) | During intense physical activity (3 - 5 times a week) | ||
| 50 | 1100 | 968 | 1056 |
| 55 | 1210 | 1065 | 1162 |
| 60 | 1320 | 1162 | 1267 |
| 65 | 1430 | 1258 | 1373 |
| 70 | 1540 | 1355 | 1478 |
| 75 | 1650 | 1452 | 1584 |
| 80 | 1760 | 1549 | 1690 |
| 85 | 1870 | 1646 | 1795 |
| 90 | 1980 | 1742 | 1900 |
The most accurate daily kilocalorie rate cannot be determined at home, but only in specialized medical centers using computer diagnostics. But there is no point in doing this, because in the process of losing weight with a calorie deficit, the body will reduce the daily calorie consumption rate, which means it will have to reduce the calorie content of the diet or increase energy consumption through additional physical activity, based on the situation at each specific period of time.
The cutting diet should consist of 40% protein foods, the remaining 60% is divided equally between fats and carbohydrates, and if the percentage of fat mass does not decrease after a week or two, you need to increase the percentage of protein in the diet and reduce the amount of fats and carbohydrates, or cut calories diet as a whole. To complete the picture, you need to understand how many kcal are contained in 1 gram of the main food components:
- Protein - 4;
- Carbohydrates - 4;
- Fats - 9.
Thus, for every 1000 kilocalories you need to take 100 grams of protein, and 75 grams of fat and carbohydrates.
Contraindications to drying
Drying for weight loss is a lot of stress for the female body. Therefore, in some cases, you should not start this radical method of bringing the body into ideal shape.
Drying the body for weight loss is contraindicated for women who suffer from diabetes. For people suffering from this disease, it is important to get the required amount of complex carbohydrates from food. Their exclusion from the diet has an extremely negative effect on the production of insulin in the body. This can lead to problems with the cardiovascular system.
Drying the body is contraindicated for pregnant women and nursing mothers. During this period of formation of a new life, it is important to receive a complete list of essential vitamins and minerals from food.
Also, losing weight using a carbohydrate-free diet is not allowed if:
- problems with the digestive system;
- liver and kidney diseases;
- high mental stress.
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Where to start drying the body for a woman
It is indeed more difficult for women to “dry” than for men. This is due to the fact that they have a higher percentage of subcutaneous fat. However, do not rush to consider this a disadvantage. Yes, women have a higher percentage of subcutaneous fat - an important and necessary fatty tissue that is involved in metabolism. Men are more likely to encounter high percentages of dangerous fat that envelops internal organs. However, when starting to cut, it is worth taking into account the peculiarities of physiology: do not rely on programs and advice for male athletes!
The first step in the right direction is to reduce carbohydrates in your diet. They will have to be replaced with proteins. Therefore, let’s cross off confectionery, pasta, and baked goods from the menu. During the drying period, you will also have to give up alcohol, sweet and salty foods. This also applies to honey. Such restrictions in the diet are only the first stage, a mandatory but not sufficient condition. The menu will have to be reworked very thoroughly.
Exiting drying mode
When leaving a low-carb diet, it is necessary to remember that it is not only limiting their consumption that shocks the body. Therefore, returning to your usual diet must be done smoothly. It should take the same amount of time it took to dry.
In order to maintain the results of weight loss, after drying is completed, you should completely stop eating products from the “STOP list”.
Drying the body can give women results in a short period of time. Losing weight with proper organization of the process will be expressed in a decrease in volume and improvement in muscle tone. In order for drying to be successful, it is necessary to correctly create a diet and select a suitable training program.
Author: Svetlov Dmitry
Article design: Oleg Lozinsky
