Nutrition while cutting: examples of drying meals for women and men

Soups: tasty, simple and healthy

When following a diet while cutting, you need to choose soup recipes that contain the least amount of carbohydrates. It follows from this that it is better to exclude root vegetables from the soup, choosing the leanest varieties of fish or meat.

If this is fish soup, then you can prepare it from cod, pollock or hake. Meat broths are best made from rabbit or chicken. It is permissible to add whole grain cereals, as well as broccoli, peppers, cabbage, asparagus or celery to the soup during a body drying diet.

There are some features of preparing soup during a low-carbohydrate diet. Before cooking, meat or fish will need to be thoroughly washed and then boiled for half an hour. The finished meat is removed from the pan, after which it is cut into portions. Vegetables and prepared pieces of meat or fish are added to the broth. Please note that the soup is prepared without frying. At the end, you can add a little cereal to the dish.

Quitting the diet

There are a number of rules when leaving drying:

Coming out of drying should be smooth so as not to harm the body or spoil the body contour. This applies to both nutrition and training.
The program of strength and cardio exercises can be made less intense, but maintain their regularity.
In terms of nutrition, you should tidy up your diet throughout the month and gradually switch to a more varied diet - add other types of fruits and dairy products.
Try to avoid “fast” carbohydrates.

Drying the body helps to achieve the desired relief and overall results. If you properly follow all the rules of diet and training, the result will not be long in coming.

Main courses for a low-carbohydrate diet

We offer interesting recipes for second courses that are suitable for both dinner and breakfast while drying.

Chicken marinated in kefir

To prepare the dish, raw chicken breast (no more than 150 g) will need to be rubbed with spices, sprinkled with herbs and poured with kefir diluted with water. The meat should marinate overnight in the refrigerator. The finished marinated fillet will need to be fried in a grill pan without oil.

Protein salad

Ideal for dinner or afternoon snack. Mix boiled chicken fillet, squid and soft-boiled egg, stir - a delicious and healthy protein salad is ready!

Chicken in cottage cheese sauce

An excellent dinner option while drying the body is boiled chicken with a sauce of garlic, cottage cheese, herbs, spices and water. The breast will need to be poured with sauce and left for several hours.

Julienne based on chicken and mushrooms

Fish balls

An excellent option for a diet while drying the body is minced fish balls. Choose low-fat varieties of fish. Boil the fillet and then remove the bones. Grind the fish through a meat grinder, add onion and a little garlic to the minced meat, and one raw egg. Form into balls and fry them until golden brown in a frying pan without oil. You can finish the dish in the oven (10 minutes is enough).

Chicken breeze with mushrooms and soy sauce

Among seafood dishes that are especially useful during drying, one can highlight an interesting recipe - stuffed squid. To prepare the dish, two squids, previously dipped in boiling water for a few minutes, will be enough. You can stuff the carcasses with low-fat cottage cheese, egg whites and mushrooms. You will need to fry the finished squid in a frying pan without oil or bake it. Soy sauce is suitable as an additive.

Continuing to consider recipes based on seafood, let's talk about a dish with the interesting name “Seafood”. We are talking about seafood-based aspic. To prepare aspic, gelatin is diluted with boiled, cooled water and then left for an hour. The seafood broth in which they were pre-cooked is added to the prepared swollen gelatin. The finished delicacy is laid out on a plate and poured with broth and gelatin.

Hot appetizers

A quick mussel dish contains less than 100 calories.

Pour 50 ml of cream with 10% fat into a saucepan.
Throw in a handful of onions, finely chopped green onions, and a couple of cloves of garlic.
Add frozen mussels.
Stir gently with a spatula.
After boiling, simmer over low heat for a few minutes.

There is no need to add salt, but you can add lemon. If desired, you can transfer the finished mussels to a cocotte maker, add a little cream and sprinkle with cheese. You will get a delicious dietary julienne .

Shrimp with tomato sauce

Crustaceans are rich in protein, and 100 g of product contains only 95 kcal. Even a spoonful of olive oil does not add much nutritional value.

Boil the shrimp and chop.
Grind 2 tomatoes in a blender, dilute the mixture with vegetable broth and add poached onion in 1 tsp. oils
Pour in the sauce and bring to a boil.

Breakfast and desserts

Light and nutritious breakfast dishes will help you start your morning deliciously.

White omelette with curd mass

To prepare an omelet, the whites are separated from the yolks, after which they are beaten with low-fat cottage cheese, herbs and spices to taste. The finished omelette is baked in the oven until cooked.

A traditional dish is cottage cheese casserole. To prepare the dish, mix 200 g of low-fat cottage cheese with cinnamon, cocoa and vanilla. The mass is baked in the oven.

Omelet in a water bath

Prepare cheesecakes without oil in the microwave. To do this, mix low-fat hard cottage cheese with protein, add a few tablespoons of fiber and mix the dough. Make cheesecakes, place them in a microwave-safe dish and bake.

For dessert during a low-carbohydrate diet, you can treat yourself to curd jelly. Pour a glass of water over the gelatin and give it time to swell. Boil the mixture over low heat, then cool. Add 150 grams of low-fat cottage cheese, vanillin and cocoa to the cooled gelatin. Mix the resulting mass with a blender, pour into bowls and leave in the refrigerator overnight.

Comment by Yuri Spasokukotsky

This information is provided for informational purposes only, is a standard approach and does not fully correspond to the training methodology, which I consider more effective.

Drying recipes for girls for breakfast

Treat yourself to oven-baked cheesecakes in the morning (120 kcal).

Connect:

200 g low-fat cottage cheese;
1 egg;
2 l. bran;

Mash the cottage cheese with a fork, add soda, bran, beaten egg, turn on the oven.
While it is heating up, place spoonfuls of the mixture onto a baking tray lined with baking paper and form into flat cakes.
Place in the oven and turn them over after 4 minutes.
Sprinkle sesame seeds on top.

Recipes for drying - dishes

Almost all girls want to maintain their figure, and, if necessary, improve it. This forces them to adhere to certain dietary nutrition programs and visit fitness centers. Nowadays a system called body drying has become very popular. This is a fairly effective nutrition program that allows you to get rid of fat deposits in the shortest possible time.

To lose weight you will need about a month of using this nutrition program and, what is very important, you will only lose fat mass, while maintaining muscle mass. This system is actively used by professional bodybuilders and is becoming increasingly popular among ordinary people who want to always be in excellent physical shape. Today we will talk about the principles of creating a nutrition program and give several examples of drying recipes.

Drying and its principles

Drying girls' bodies comes down to carbohydrate starvation. In other words, the diet requires reducing the caloric content of the diet by reducing carbohydrates. Insufficient glucose consumption causes fat formation.

Eliminating sugar in the diet is aimed at breaking down fat deposits in the body to provide the necessary energy. Drying girls' bodies, including their legs, is based on the same principle and does not differ from the dietary system used by men. A month is a safe period for the body to adhere to the nutritional complex.

Principles of body drying

We'll talk about cutting recipes a little lower, but now you should understand the basic principles of this nutrition program so that you can use it as effectively as possible. First of all, you should prepare your body for a carbohydrate deficiency and low energy nutrition program. It is also important to forget about sweets so that the body can use fat reserves as an energy source.

Drying program

Physical activity and sports are integral attributes when drying. Properly designed training programs, whether in the gym or at home, in symbiosis with diet, will give an amazing effect.

There are two fundamentally opposite systems and stages of training for girls who are drying:

Aerobic exercise (running, swimming, dancing, aerobics, exercise bikes) is more energy-consuming.
Anaerobic training (working with weights on machines, barbells, dumbbells) – less, but better preserves muscles and promotes the production of “stress hormones”. The combination of these two programs effectively influences the result.

Gym activities:

On average, the training program lasts 4 weeks.
Strength training lasting 45-60 minutes should be done 4 times a week.
You should do cardio training for two days, working out lagging muscle groups (for girls, most often this is the shoulder girdle), as well as the abdominal muscles.
Most often, strength training is based on basic exercises, the average number of approaches is 3-4 times, 20-25 repetitions.
The rest time between repetitions is no more than 45 seconds.

Home workouts:

Training at home requires a jump rope, dumbbells (ideally collapsible; you can use bottles of water or sand), a stopwatch and, preferably, a heart rate monitor.
When performing aerobic exercise, it is necessary to calculate and control your heart rate.
Maintaining it at the level of 130 beats per minute (average; a more accurate indicator is calculated individually) works for fat burning.

Soups for drying

Let's look at a few recipes for drying dishes and start with soups. You can eat these dishes not only for lunch, but also for dinner. You can use meat, fish or vegetable broth as broth. Note that when choosing products to use for any drying recipes, you should give preference to those that contain a minimum of carbohydrates.

Fish soups should be prepared from hake, cod or pollock, and for meat soups, chicken and rabbit are best suited. You can sometimes add cereals (whole grains) and various vegetables to the soup. Before preparing soup from fish or meat, you need to boil these products for half an hour, and before that, rinse them well. The cooked meat must be removed from the pan and cut into small pieces. After that, add it to the soup along with vegetables. You should also remember that food should not be fried.

What is the essence of drying?

The principle of drying the body is to remove fat deposits from the body, which is achieved with special nutrition.

Diets of this type are popular among a certain category of athletes:

bodybuilders;
bodybuilders.

The technique ensures rapid fat burning while maintaining and building muscle mass. It is often used immediately before demonstrations or competitions.

It is believed that drying the body is the final stage of training and serves to slightly adjust the muscle relief. The duration of the procedure should not exceed 2 weeks.

In order to look brilliant, it is enough to dry it just once a year to maintain the results achieved:

regular training in the gym;
compliance with the daily routine;
nutritious food.

You should start a diet only after training for weight gain, which implies a nutritional surplus in combination with the heaviest possible weight. As a result of such activity, muscle volume increases significantly along with the percentage of body fat. When cutting, the main task is to preserve muscles and eliminate fat layers.

Drying rules

When drying a pumped-up body, men should adhere to certain rules:

Breakfast must be on the menu. Not eating in the morning slows down metabolic processes in the body, which can negatively affect the results of drying.
Food intake should be in small portions at short intervals.
Fractional nutrition will not allow the body to accumulate fat, due to the resulting energy balance between calorie intake and expenditure.
The daily routine should be planned in such a way that the last meal is no later than 2 hours before bedtime.
The total daily food intake should be divided so that 2/3 of the diet is consumed in the first half of the day.
Particular attention should be paid to the body's water balance, which should include at least 2 liters of fluid daily. This includes teas, compotes, cocktails and soups.
Avoid exposure to alcohol and nicotine.
Do not eat sweets and fast food.
Include fish and nuts in your diet because they contain essential fats.
Take multivitamin preparations, the lack of which can negatively affect the general condition and the muscular system as a whole.

Before starting the procedure, you should consult your doctor. It should be remembered that drying should not be carried out by owners of diseases:

internal organs: intestines, stomach, kidneys, liver, pancreas;
diabetes mellitus;
allergies.

Menu for the day

breakfast – cookies with unsweetened tea;
second breakfast – rice or buckwheat porridge with chicken;
lunch - vegetable stew with porridge;
afternoon snack – cottage cheese with fruit and a protein shake;
dinner - dishes of legumes with vegetables with lean meat;
second dinner – milkshake

Rules for creating a menu

When creating a menu for a drying diet, you should take into account the content of certain elements in the diet on the day of training:

Complex carbohydrates - black bread, cereals, vegetables and fruits, at a rate of 2 grams per kilogram of human weight.
Simple carbohydrates in the form of sweets can be consumed only after intense exercise, but in no case before training.
Proteins are consumed in combination with complex carbohydrates
Fats, in the amount of 0.5 grams per kilogram of weight.
Proteins – 2 grams per kilogram of body weight. The consumption of protein foods should be evenly distributed in equal proportions throughout the entire day, 30 grams per meal.

The total number of kilocalories is calculated from the amount of proteins, fats and carbohydrates.

Recipes for dishes used during the drying period of the body

Soups . Every day, during the period of muscle relief correction, you need to eat soups for lunch. Their peculiarity lies in the preparation of broth from lean meats. This is mainly chicken breast, rabbit or fish. There should be no root vegetables in the soup. The dish is prepared without frying.
Salads . You can eat salads for breakfast or as a second course for lunch. They are prepared from raw vegetables and herbs. By adding eggs, squid, fish or chicken breast, you can significantly improve the taste of your food.
Dessert . When drying the body, cottage cheese and eggs are used to prepare desserts. Delicious dishes are prepared from these components: casseroles, omelettes, cheesecakes. They are allowed to be eaten simply as unprocessed foods - cottage cheese and boiled eggs.

Exercises during the drying period

During the drying period, classes should be conducted 5 times a week for 50 minutes each. Training programs should be based on a circular principle, the main provisions of which are:

in performing exercises in the “one after another” mode;
working through 4 cycles of exercises per lesson;
repeat each exercise 20 times;
using equipment weight that is 20 percent less than that used in regular training.

It is worth considering that sports activities during drying should not be grueling. If there are any signs of fatigue, you should stop training. If your health worsens during exercise, you should rest and not start exercising for several days.

An approximate set of exercises for drying the body

from a sitting or standing position, flexion and extension of the legs;
leg press;
squats with a load placed on the shoulders or chest area;
lunges to the sides, forward and backward;
from a sitting position, lifting the calf muscles;
bent over arm press;
lifting dumbbells from an inclined position while sitting;
Abdominal exercises;
barbell rows to the chin, down and cable;
reverse crunches;
dumbbell shoulder press, narrow grip;
lifting dumbbells from a lying position in the upper and lateral directions.
Chin pull

The training program must include cardio exercises that help speed up metabolic processes by increasing the body's oxygen consumption. Exercise cycling and swimming in the pool will be an excellent addition to your training sessions.

Training program

When drying, it is possible to carry out 2 options for training programs:

Completing the training program for gaining muscle mass as usual . This option will ensure less muscle burn. The disadvantages of the method are the length of the period of fat burning and the difficulties that arise when it is impossible to carry out training as usual due to insufficient nutrition.
A combination of a regular workout and a fat-burning workout. In this case, a small part of the muscle will go away along with a large percentage of fat deposits. The exercise program should include aerobic exercises for a short time, which should be stopped when the first feelings of fatigue appear. The intensity of the workout is increased by performing several exercises in a row without a break. The weight of equipment should be taken less, increasing the number of approaches and repetitions.

Nutrition during the drying period

An athlete’s nutrition during the drying period has its own characteristics:

The calorie content of food eaten per day should not exceed 2300 kcal.
The menu is compiled independently based on the calorie table.
A mandatory requirement is the consumption of pure water in an amount of 2 liters.
When compiling a diet, it should be taken into account that meat, fish, and dairy products should be low-fat. It is better to drink green tea. Legume products - beans, peas, beans and lentils - have a good effect on the drying process.
If there are any signs of discomfort, you should stop the diet.

Body cutting is a combination of physical activity and diet to reduce the amount of subcutaneous fat while maintaining muscle mass. This process is a serious test for the body, especially the female body, which cannot function normally without a supply of fat.

However, a properly organized diet and attention to your body can only bring benefits to both men and women. The main condition for drying is the presence of muscles, that is, basic physical fitness.

Recipes for drying main courses

Let's look at examples of several dishes that you can eat for dinner or breakfast during drying:

Marinated chicken in kefir.

Protein salad.

This is a great dinner dish that doesn't take much time to prepare. Boiled chicken, eggs and squid must be moved. This is an excellent salad containing a large amount of protein compounds.

Chicken in curd sauce.

Prepare a sauce from cottage cheese, herbs, garlic, water and spices. After this, they need to pour boiled chicken meat.

Chicken julienne with mushrooms.

Cut the boiled chicken meat and lightly fry it along with the mushrooms. Pour yogurt over these ingredients and cook the dish until golden brown.

Protein omelet.

Separate the whites from the yolks and beat them with cottage cheese. After this, bake the dish in the oven until cooked.

Omelet in a water bath.
Since you need to eat low-fat foods during drying, the classic omelet should be replaced with boiled one. To do this, you need to combine two eggs, adding low-fat milk, herbs and spices. The mixture must be poured into a glass and cooked in a pan of boiling water.

Learn more about cutting nutrition, and also check out the recipe for a royal dish for athletes in this video:

Recipe for drying dish with seaweed and fish

Cooking technology:

300-400 g of fish, 2 eggs, chop a red onion and mix with seaweed.
Pour in a spoonful of oil with lemon and a crushed clove of garlic (120 kcal/100 g).

Salad for drying the body with squid and vegetables

Ingredients:

boiled carcass – 150 g;
egg;
large cucumber;
head of red onion;
greenery.

Cut the products and season with a mixture of 30 g of yogurt and mustard on the tip of a knife.

Delicious drying with chicken and mushroom salad

Calorie content – 90 kcal. Ingredients:

a jar of champignons;
chicken breast;
2 cucumbers;
dill;

Mix the ingredients and add kefir and ginger dressing.

Dried cabbage salad

Value – 78 kcal/100 g . Take:

half a head of Chinese cabbage;
cucumber;
2 eggs;
130 g boiled meat;
a slice of hard cheese;
homemade yogurt.

Cut the vegetables into strips and grate the cheese;
add a couple of sprigs of parsley and dill;
Top with fermented milk dressing.

Quick relief dish

Poach the champignons, mix with chopped boiled chicken, onions, seasonings;
season with kefir and spices (88 kcal).

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A diet, or rather, a nutritional system for cutting will help eliminate fat deposits. The main task of such a sports menu is to preserve muscle mass in conditions of powerful fat burning and removal of excess fluid from the body. Drying nutrition consists of several stages, each of which is mandatory and important. In the first three weeks, intensive weight loss occurs due to a decrease in the fat layer, so the basis of the diet is proteins, and the amount of carbohydrates is reduced to a minimum.

Grocery list

The basic part of the diet menu, which includes a diet, consists of protein foods, including chicken breast and cottage cheese. In the morning, a menu of porridge, beans and rye pasta is suitable.

During the first week, nutritionists and athletes advise consuming a couple of grams of carbohydrates per kilogram of body weight in the daily diet. For the next week, you need to reduce the amount of carbohydrates to one gram.

The diet involves adding cold-pressed olive, flaxseed or sunflower oil to food. At the beginning of the diet, it is allowed to eat bread made from whole grains, which will later have to be completely abandoned.

Drying the body: a variation of the diet for girls

The body drying diet for women is slightly different from that for men: a larger percentage of healthy fats is retained in the menu, since they are necessary for the normal functioning of the female body. Salmon, avocado, nuts, a small amount of vegetable oil are foods that support health and beauty. In addition, it is very important to maintain water balance in the body; a lack of moisture leads to a slowdown in the metabolic process, a deterioration in the external condition of the body and other, not the most pleasant consequences for the body. Thus, the diet menu for drying the body of girls has specific features that are associated with female physiology.

During all stages of drying the body, fast carbohydrates are completely excluded from the daily diet: confectionery, flour products, canned food, alcoholic drinks, sweet soda, fruits and vegetables with a high glycemic index, all cereals except buckwheat, rolled oats and brown rice (for breakfast) .

Nutrition for drying the body mainly consists of protein foods. You can and should eat meat, fish, nuts, cottage cheese, durum varieties, drink kefir, and a small amount of legumes is allowed.

The body drying diet is not at all as boring and monotonous as it might seem at first glance: in this material you will find simple but tasty recipes.

What can you eat while drying: a list of allowed foods

Protein

Women's Serving Size : 100 g
Men's Serving Size : 170 g

Protein sources:

1 serving of protein
Turkey breasts
Chicken breast
Mahi-mahi
Sea bass
Tuna
tilapia
Salmon
Cod
Eggs (1 whole and 4 whites)

Carbohydrates

Women's Serving Size: 1/3 cup
Serving Size for Men: 1/2 cup

Sources of carbohydrates for drying:

Sweet potato
Blueberry
Gluten free bread
Quinoa
Jasmine rice
Basmati rice
Strawberry
Yam
Apple
Oatmeal
Carrot
Banana
beet

Vegetables

Serving Size for Women: 1-2 cups
Serving Size for Men: 1-2 cups

Dried vegetables:

Spaghetti squash
Greenery
Asparagus
Cucumber
Broccoli
Zucchini
Calais
Okra (okra)
Celery
Spinach
Arugula
cabbage

Healthy fats

Serving size for women : 1 tbsp.
Serving size for men : 2 tbsp.

Sources of healthy fats:

Peanut butter
1/4 cup unsalted almonds
1/4 cup unsalted walnuts
Extra-virgin olive oil
Almond oil
Coconut oil
Pumpkin oil
Chia seeds
Flax seeds
Avocado (1/4 fruit)

Seasonings

Vanilla extract (non-alcoholic)
Sea salt
Cayenne pepper
Black pepper
Chili pepper
Coriander
Cinnamon
Jalapeño
Nutmeg
Stevia
Ginger
Curry
Lemon
dill

Drying the body for girls: diet menu for the week

In the first week of drying the body, it is allowed to consume small amounts of slow carbohydrates. Calculate: the amount of carbohydrates per week is equal to 2.5 g per kilogram of body weight. Slow, that is, healthy carbohydrates include brown rice, oatmeal, buckwheat, unsweetened vegetables (potatoes and sweet potatoes are prohibited), fruits with a low glycemic index (bananas, grapes are prohibited). In the second week of drying the body, the amount of carbohydrates is reduced to 1 g per week.

During the drying period, girls should give preference to turkey, white chicken, seafood, raw vegetables and some fruits. Plant fiber quickly saturates the body, stimulates intestinal motility and removes harmful waste products from the body.

Burning fat: how to dry properly to show off your abs for summer

An approximate diet menu for cutting for every day is as follows:

Monday

Breakfast - buckwheat or oatmeal + a handful of unsweetened berries, green or herbal tea without sugar.
Snack - 150 g cottage cheese + 50 g nuts.
Lunch - turkey with boiled buckwheat + cabbage and carrot salad with a drop of flaxseed or olive oil.
Snack - half an avocado, shrimp (100 g), olives, green apple.
Dinner - baked vegetables (broccoli, peppers, zucchini) + chicken breast (150 g).

Tuesday

Breakfast - 150 g of cottage cheese, a handful of nuts, tea without sugar.
Snack - baked pumpkin, cabbage and celery salad with a drop of olive oil.
Lunch - pureed vegetable soup, omelette with spinach and peas in the oven.
Snack - a glass of kefir, half an avocado.
Dinner - veal steak, green vegetable salad.

Wednesday

Breakfast - boiled brown rice, 50 g of hard cheese, black coffee or tea without sugar.
Snack - smoothie made from celery, carrots and green apple.
Lunch - 2 boiled eggs, salad of mushrooms, green vegetables and walnuts with a drop of flaxseed oil.
Snack - unsweetened natural yogurt with a spoonful of dried oat bran, a piece of soy tofu.
Dinner - boiled fish (200 g), vegetable salad (tomatoes, arugula, olives).

Nutrition program to support muscle mass

You should consume complex carbohydrates after your workout, no matter what time of day you do it. Drink the shake as soon as possible afterward, and eat your meal an hour later. Don't worry if this is your last meal before bed - your body will absorb the carbohydrates you eat for good!

Here are sample nutrition programs with the condition that training takes place at 15:30. If you exercise at other times, adjust accordingly.

Drying menu for girls

6:30

Tea to boost metabolism (see recipe below)

7:00 first meal

Protein pancakes or waffles

10-00 second meal

1 organic apple
Handful of raw almonds

1 organic apple
1 scoop of protein
220 grams unsweetened almond milk or water

12-00 third meal

100 g lean meat
1/2 cup carbohydrates
1-2 cups vegetables
1-2 tablespoons healthy fats

14-00 fourth meal

100 g lean meat
1-2 cups vegetables
1-2 tablespoons healthy fats

15-00 before training

1 serving of protein
2 fat burner capsules

16-30 after training

1 serving of protein
220 g water or unsweetened almond milk
20 g sugar

17-30 fifth meal

110 g lean meat
1 cup complex carbohydrates

20-00 sixth meal

100 g lean protein
1-2 cups vegetables
1-2 tablespoons healthy fats

Drying menu for men