Body fat is a problem for most women. And this is not surprising, because the female body was initially imprisoned for motherhood. Estrogens and alpha-2 receptors do their job - they provide a reliable store of fat. Of course, such a "airbag" does not paint, and even the most athletic ladies have to resort to drying the body. As you know, it is possible and necessary to dry out, but it must be done wisely. Exercise is only half the battle: the result largely depends on the drying diet. For the effect to be sure, you need to understand the basic principles of drying. Everything is important: the diet for drying the body for girls, the menu, the right attitude.

• Ladies need to dry themselves comprehensively and systematically.
• Regular hiking should be combined with a healthy lifestyle and diet.
• The priority is health, well-being, mood, and only then is the figure.
• During lactation (and of course, pregnancy), you need to forget about drying.
• For diseases of internal organs, drying is categorically contraindicated.
• Drying doesn't mean withering away: you can lose no more than 200g. fat a day.
• There is a maximum minimum of fatty tissue - 11% (for athletes - 14%).
• Strength exercises are primary, relief exercises are secondary.
• You need food for drying, not fasting.

Nutritional principles for drying the body

It is necessary to dry on a low-carb diet. This means that stress and fatigue are guaranteed at first. In order not to break down, it is better to enter the regimen gradually, daily reducing the daily calorie intake to the recommended level of 1500 Kcal.

Food during drying should be frequent: 5-6 times a day at intervals of 3 hours, the diet should be balanced. In the morning, you need to assimilate up to 65% of the daily volume. Skipping meals is unacceptable. A drying diet involves a tight schedule. You are not supposed to eat 2 hours before the exercise. After training, food on drying is possible after an hour and a half. Meals on a crazy drying are obligatory for agreement with the trainer. In any case, the calorie content should be significantly lower than the actual energy consumption. Calorie counting needs to be done constantly. If you are not ready for such a diet, then it is recommended to try first to reduce weight on a more gentle diet, for example.

Dehydration should not be allowed, even with frenzied drying. Drinking is mandatory: per kilogram of weight - at least 30 ml. still or boiled water, and in hot weather and during intense workouts - up to 60 ml.

• creatine, which allows you to build muscle mass by stimulating growth hormone;
• glutamine, which burns subcutaneous fat;
• multivitamins that compensate for the lack of micronutrients;
• BCAAs that protect muscle fibers from damage.

You can safely go on a diet for a month or two. Then a gradual exit and restoration of strength is required.

BZHU ratio

Depends on the physique and the amount of subcutaneous fat. In general, the average proportions are as follows:

Proteins / fats / carbohydrates in%:

• ectomorph - 40/30/30;
• mesomorph - 40/40/20;
• endomorph - 20-50 / 15-30 / 10.

Obviously, proteins and fats should form the basis of the diet. You should not completely abandon carbohydrates. For the body to work properly, 1-2 grams per kilogram of weight are required. Anything less than the maximum permissible rate is harmful and dangerous.

Exit drying

In order not to harm yourself and consolidate the result, you need to exit gradually. Otherwise, the starving body will quickly compensate for the deprivation and gain calories for future use. It is recommended to add about 200 Kcal per week, while observing the regime of frequent fractional meals. You need to try to continue to eat right. It is advisable that this becomes a habit.

Grocery list

It should include only natural, healthy and low-calorie foods. High protein content and amino acid are encouraged.

Foods you can eat safely

Everything is traditional here. What you can eat when drying is protein:

• low-fat cottage cheese, yogurt and kefir;
• egg white;
• Lean meat (rabbit, turkey, chicken, beef, and veal)
• seafood (especially squid, lobster and kelp);
• sea ​​and river fish of white varieties.

These foods should form the basis of the drying diet. There is plenty of protein in them, which means that it is easier to take shape on them.

Restricted products

With care and a sense of proportion, you can consume:

• raw, non-starchy vegetables and fruits;
• egg yolks;
• cereals and brown rice;
• legumes;
• greens and mushrooms;
• vegetable oils of all kinds;
• dried fruits, berries;
• sports nutrition.

There should be a calculation and dosage here. Restricted foods are best combined with protein foods. In this case, the metabolism will not slow down, and the drying program will not suffer.

• bakery and pasta;
• White rice;
• fried, smoked, salted and pickled foods;
• sour milk with a high fat content;
• confectionery products;
• sauces, seasonings and all kinds of oil-based dressings;
• sausages, semi-finished products, canned food;
• alcohol, sugary drinks, soda.

Such delicacies will not lead to harmony, but to streamlining. Tell them a resounding "no" and no indulgence.

Monthly meal plan

The first two weeks should be gentle. Allowed 50% protein, 20% fat and 30% carbohydrates. During this time, the body will be rebuilt and will be ready to tighten the diet. In the third week, the amount of carbohydrates should be halved - to 10%. Only complex carbohydrates are meant, strictly before noon. The body loses fat stores and prepares to excrete water. In the fourth week, carbohydrates should be completely abandoned. At the final stage, the volumes go away, the muscles are clearly drawn. Drying the body for girls, a menu for a month is a serious matter. Therefore, it is necessary to plan in advance and preferably with a sports nutrition specialist. For example, a diet to dry the belly is less stringent. It allows you to feast on pasta, red fish and cereals once a week. In each specific case, knowledge, experience and practice are needed. A daily menu will make the task and life of a fitness lady easier.

Menu for the week when drying

Let's take a look at how to eat properly on a dryer. Even useful things can turn out to be tasty. You just need to keep within the calories and diversify the weekly diet.

Body drying for girls, menu for the week:

Menu for the week on drying the body

An approximate menu for 7 days can be adopted. It is not worth repeating it completely in the future. Mix and experiment within the recommended limits. Eat to your health and dry yourself. Keep in mind that with each subsequent week, there should be fewer vegetables and grains. In the last week, you will also have to do without fruit. Be sure to keep an eye on the BZHU. Remember to drink water.

How much protein per 1kg. bodies for girls

Since protein is the main building material, it must be consumed throughout the drying process. Animal protein is preferred. It should be 2/3 of the volume of protein foods. Unlike vegetable, it is consumed by the body without residue and is absorbed much faster. Protein foods should be eaten throughout the day so that 1 kg. the body accounted for from one and a half to two grams.

How many calories you can per day

The critical minimum is usually 1450 Kcal. However, it is necessary to approach it in stages, weekly cutting the usual energy value by 7% -10%. Hurry and bigotry will not help: a sharp decrease in calories will lead to loss of muscle mass, dehydration and loss of strength. Drying is a lengthy process. Burning body fat will not work quickly. For a long-term result, you will have to be patient. In order not to be mistaken in calculating calories, it is better to keep a food diary.

How many carbohydrates do you need per day

Despite their undesirability, it is impossible without carbohydrates at all. Otherwise, glucose deficiency will trigger the production of ketone bodies. And then intoxication will occur, the consequences can be very sad. Therefore, carbohydrates should be left and their amount reduced gradually. How many carbohydrates are there for drying - the answer depends on its stage. Within two weeks, 3-4 grams per kilogram are allowed, on the third - only 1.5-2 g, at the final stage - no more than half a gram per kilogram of body weight. On average, the lower limit should be 40 grams per day. With such a program, a shake-up for the body will not be critical.

Contraindications to such weight loss

They can be of a psychological or medical nature. If you are mentally ready for heroic deeds, then there can be no depression, nervous breakdowns and tantrums. If the nerves fail in the first week, then you should not continue the experiment. Regain your composure and try again.

With medical contraindications, this will not work. Only healthy people are allowed to dry. The presence of at least one item from the list below makes drying prohibited. Unconditional contraindications are:

• diabetes of any type;
• diseases of the kidneys, urinary system;
• diseases of the gastrointestinal tract;
• chronic diseases in remission;
• underweight;
• anorexia, bulimia, any endocrine disorders;
• weak immune system.

Among the many ways to make your figure perfect, one of the most proven and guaranteed is drying the body. If the fair sex does not have the opportunity to visit the gym for this and hire an individual trainer, do not be upset. This method is quite suitable for home use.

What is body drying?

Drying the body for girls at home means losing weight in order to keep the body in good shape and create the desired elastic forms. In this case, the percentage of body fat is brought to ideal values.

If you want to dry your body at home, you must follow the rules and constantly work on yourself.

The set of exercises is designed to bring muscles back to normal, and proper nutrition will help to provide the body with the necessary elements. To do this, you will need to calculate the consumed carbohydrates, proteins and fats at home.

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When drying the body, it is necessary to consume carbohydrates - about 120 g, fats - a maximum of 30 g, and proteins up to 130 g.

• It is required to constantly consume water, in an amount of at least two liters per day.
• It is not recommended to drink carbonated and alcoholic drinks.
• It is necessary to reduce the consumption of coffee.
• We use only pure mineral water or boiled, chilled water.

Balanced nutrition, drinking the required amount of water and the presence of a special set of exercises help you achieve ideal forms at home.

It should be noted that many perceive drying the body as a method for losing weight... Of course, the effect of weight loss is present, but at the same time it is necessary not only to remove fat folds or sagging skin, but also maintain the normal condition of the muscles.

Sitting down to dry the body at home, girls need abstain from large amounts of food... It immediately loads the stomach from it, and all processes in the gastrointestinal tract are inhibited. There is also no effect of skin tightening.

For girls, drying the body at home means:

• burning subcutaneous fat;
• weight reduction;
• keeping muscles in good shape.

The process of losing weight at home is complex and responsible. To achieve the desired result, you need adhere to recommendations.

Drying the body at home for girls consists of a number of indications:

• Combined and well-designed home nutrition program. More than 70% of the successful result will depend on it;
• Selection of exercises and a set of loads at home;
• Essential equipment for exercise. If this is not available and there is no way to ask for temporary use, you should not be upset. Everything can be replaced with materials at hand. For home use, any dumbbells or self-made load are suitable.

Drying your body properly at home helps lose minus 10-15 kg.

To lose weight at home, you need apply 10 basic principles:

• Preparation. To do this, you need to remove one harmful product from your diet for about a week every day. This will reduce your calorie intake;
• Gradually we begin to play sports at home. Morning exercises are fine too. It helps to raise the tone of the main muscles;
• The two previous points give a stressful situation, both for a woman and for her body. Compensate for it by rest, good sleep (at least 8 hours per day), do not allow neurosis;
• Eliminate carbohydrates. A large number of them are found in sweets and fast food products;
• Start introducing cereals and whole grain breads into the menu;
• Choose foods with a low glycemic index;
• Stock up on easily digestible protein (dietary meat, fish, legumes, nuts);
• Reduce your salt intake;
• Take food 4 times a day. Don't overeat;
• Do not exercise after meals for 2 hours.

How does drying the body affect weight loss?

The benefits of drying for the body have already been mentioned many times. Its benefits lie in acquiring elastic forms and improving the functioning of the whole organism.

Drying the body has a number of contraindications. Categorically it is forbidden to dry the body:

• During pregnancy and lactation;
• For problems with the cardiovascular system;
• With gynecological diseases;
• With kidney failure or serious bowel disease.

Nutrition program for girls when drying the body

Drying the body for girls at home means a correct, balanced diet. Food should be healthy and low in calories.

It is necessary to reduce the amount of salt consumed. Further, it is important to increase your intake of raw fruits and vegetables, as well as to include in the diet lean meats, fish and dairy products (low in calories).

Nutrition and diet

Drying your body at home means eating a certain amount of calories throughout the day. Daily total calories per day should not exceed 1700 kcal.

At the same time, carbohydrates - about 120 g, fats - a maximum of 30 g, and proteins up to 130 g. These calculations are made for a girl whose weight is about 65 kg, and her age is from 25 to 35 years.

If your data exceeds the age category, then the volume of carbohydrates decreases. And vice versa. If you are younger than the specified age, the amount of carbohydrates should be increased.

• When drying the body, starvation is excluded. If you're hungry, you can have light snacks between meals.
• Alcohol is prohibited, even in small doses.
• Important eat protein... They promote satiety and supply the human body with important substances.
• During the procedure, you should eat as many vegetables and fruits as possible.
• Water intake must be more than 2 liters. This accelerates the process of cleansing the body from harmful substances.

An approximate diet for drying the body at home:

1. The morning starts with drinking clean water. After half an hour, you can eat porridge and egg whites. All this is washed down with juice. (Can be replaced with fruit).
2. After half an hour, we repeat the meal. We replace the porridge with a different kind and add chicken meat and vegetables;
3. At the next intake: porridge with the addition of olive oil + chicken breast + vegetables;
4. After two hours: porridge + breast or fish + banana;
5. We make a snack with cottage cheese with the addition of linseed oil;
6. The next meal will only be 2 hours after exercise. Somewhere in the middle of your workout, you can consume a protein shake and water. At the end, replenish the protein supply again with a cocktail;
7. After physical exertion, you can eat according to the same principle as before lunch. Before going to bed, drink low-fat kefir.

The portions should be small!

Allowed Products

When drying the body, the consumption of dairy products is encouraged. Low-fat kefir improves digestion, removes toxins. Cottage cheese saturates the body with the necessary amount of calcium.

Allowed products for girls when drying the body:

• steamed dietary meats;
• cereals (oatmeal, brown rice, buckwheat);
• seafood;
• fish (salmon, trout);
• dairy products;
• from vegetables (tomatoes, sweet peppers, cabbage, pumpkin, potatoes);
• greens (parsley, dill, spinach);
• fruits;
• legumes;
• mushrooms;
• nuts;
• vegetable oil.

Meat consume only dietary. For example, rabbit, turkey, chicken fillet. Fried and smoked meats are prohibited.

Menu for the week

Drying the body for girls at home suggests a balanced and healthy menu. The menu for girls includes a set of special products that will help maintain muscle tone and reduce subcutaneous fat.

A menu for a week when drying a body for beginners at home is low-calorie foods... In the menu for the week, it is imperative to include the intake of meat and fish.

Diet for girls when drying the body should include consumption of dairy products, apart from cottage cheese, fermented baked milk and kefir.

We remind you:

• The portions should be small but filling.
• Diet when drying the body excludes starvation.
• Food intake - 5-6 servings per day.
• All this must be accompanied by physical exercises, otherwise it will be unrealistic to achieve the desired forms.

Menu for drying girls' bodies at home for a week:

1. Breakfast: oatmeal in water and 2 boiled egg whites, unsweetened green tea;
2. Snack: 1 banana;
3. Lunch: vegetable soup, 150 g of boiled brisket with boiled vegetables;
4. Snack: low-fat yogurt;
5. Dinner: 100 g of low-fat cottage cheese.

1. Breakfast: buckwheat porridge, 2 squirrels, black bread with a low-fat slice of cheese;
2. Snack: fruit;
3. Lunch: puree soup, steamed fish with vegetables;
4. Snack: low-fat curd;
5. Dinner: vegetable salad and a slice of black bread.

1. oatmeal with dried fruits, 2 proteins;
2. smoothies;
3. vegetable soup, mashed potatoes and steamed fish;
4. 1 low-fat yogurt
5. vegetable salad, steamed chicken fillet.

1. 100 g low-fat cottage cheese with honey;
2. 1 curd (low-fat);
3. soup with peas and rice, steamed vegetables and meat;
4. fruit salad;
5. 200 g low-fat cottage cheese.
6. for the night - kefir.

1. oatmeal porridge, 2 proteins and 1 slice of low-fat cheese;
2. 1 banana;
3. puree soup, baked fish and 150 g of rice;
4. apples;
5. steamed fish with vegetables.

1. low-fat cottage cheese with honey;
2. fruit curd;
3. vegetable soup, steamed meat, boiled buckwheat;
4. smoothies;
5. vegetable salad and boiled brisket.

1. yogurt with dried fruits and oatmeal;
2. 2 boiled proteins and 1 slice of low-fat cheese;
3. cabbage soup with vegetables, boiled vegetables and steamed fish;
4. banana;
5. vegetable salad, boiled buckwheat and a small piece of steamed brisket.

Drying the body can spend a month(it is called "fast"), or adhere to the usual time. It is 10-12 weeks. For beginners, the fast option is more suitable. But after the third time, you can dry the body as expected - 12 weeks.

The menu by day for a month is similar to the above. We only eat permitted foods. We eat according to the same principle. We choose vegetable dishes and fruits ourselves.

Healthy recipes

Drying the body at home can be represented by healthy and tasty recipes that will appeal to girls.

The basis for cooking at home should include healthy food: low-fat dairy products, eggs, low-calorie meats and fish, lots of vegetables and fruits.

Fresh vegetable and chicken fillet salad recipe:

Ingredients:

• 150-200 g fillet;
• hard cheese (minimum fat content) - 35 g;
• celery and green salad (100/250 g); \
• tomatoes - 2 pcs;
• choose olive oil for dressing.

All ingredients are cut into small cubes, cheese can be grated on a coarse grater. Before refueling, you must crush it with your hands so that the juice stands out. Consume immediately after preparation.

Homemade recipe will be an excellent recipe for girls - protein salad.

Ingredients:

• chicken fillet - 200 g;
• 1 soft-boiled egg;
• squid (can be combined with shrimp);

We take chicken fillet, boil it. Cut into small pieces, add squid and egg. Salt. We mix everything. Salad ready!

This type of salad will be especially beneficial for drying the body. It contains a lot of protein, which is especially important during such a diet.

Steamed omelet:

Ingredients:

• eggs - 2 pcs;
• milk;
• you can add greens;
• spices to taste.

Beat two eggs, add milk and spices (you can add herbs). Beat everything. Pour the resulting consistency into a container. We take a pot of water, put it on gas. Then, put a container with an egg consistency (up to half) in it and steam it until completely cooked.

While drying the body, girls with a sweet tooth are allowed to indulge in a delicious dietary meal.

Curd jelly recipe:

Ingredients:

• gelatin;
• 1 tbsp of water;
• 150 g of cottage cheese (low-fat);
• vanillin (cocoa is also possible);

We dilute the gelatin with one glass of water, let it swell. After that, the resulting mixture is boiled over a fire. Cool it down. Next, add the curd mass and vanilla to the cooled gelatin. We mix everything with a blender. Add fruit if desired. Put in plates and leave in the refrigerator overnight.

Exercises for girls when drying the body at home

Drying the body at home will bring results only with active physical activity. When there is no time to go to the gym, you can safely do the exercises at home. The main thing is daily work on yourself and your body.

You need to choose the most convenient time for physical activity. It is convenient for some to study in the morning, and for others in the evening.

Get rid of subcutaneous fat and create your dream figure using the information below. Be different and unique.

During the autumn - winter period, whether you play sports or not, the body gains fat mass, whatever one may say, but you move less during this period, since you are on the street for the minimum time.

However, there comes a time when you need to get rid of this fat, you just need to think about it in advance, at least 2-3 months before you put on shorts and a T-shirt. The first step is to form a competent diet, and so that the figure is athletic and fit, focus on physical exercise, and so on everything in order:

How to make a relief body

1. FREQUENT FOOD IN SMALL Portions

Most people have a habitual diet 3 times a day, but in the case of losing weight and creating a relief body without excess fat deposits, the number of meals should be 5-6, and the portions should be halved at a time.

Only in this way will you accelerate the metabolism, which is the basis for getting rid of excess fat. What else is important? Fractional nutrition does not stretch the walls of the stomach, because of which the stomach visually seems larger and the larger the volume of the stomach, the more food you need to eat, hence the increased amount of calories supplied, which is the reason for the extra sides at the waist.

2. SPEND MORE CALORIES THAN YOU CONSUME

This is the most important rule, if the calorie consumption is less than the consumption, then there can be no question of any weight loss and even more of a beautiful, relief body. Calorie consumption should be at least 15% less than consumption, this is a non-negotiable rule.

Do not worry if weight loss is slow, our body is also not a fool, if you sharply cut down on nutrition, fat burning will stop, because when it senses danger, the body will close in itself saving calories for a rainy day. Reduce the intake of carbohydrates and the daily calorie intake will go down.

3. REDUCE YOUR CONSUMPTION OF FATTY PRODUCTS

This does not mean that you need to completely eliminate fats by throwing everything out of the refrigerator. The consumption of good fats should be continued - olive and oil, nuts, avocados, fish, but bad fats should be excluded altogether - butter, smoked meats, dairy products with a high% fat content, fatty meats.

During the day, you should consume exactly 0.5g of healthy fats. fat per 1 kg. weight, that is, a girl weighing 60kg. must without fail use 30g per day. fat. In the case of carbohydrates, avoiding fat altogether slows down the rate of weight loss.

4. DRINK LOTS OF WATER

Water is the key point for normal flow, it must be consumed at least 34 mg. for 1 kg. weight, learn more about the reasons to drink more water - here. We are talking about clean water without gas, no sugary drinks and juices in the process of creating relief, for many it will seem to be the violence of the body, but if you want a relief body and get rid of fats, you have to sacrifice.

Frequent urination is the first sign that water is being excreted from the body making the body lean and athletic. An interesting fact, the more we drink water, the more it comes out, the body feeling that enough water itself begins to get rid of it intensively.

5. LAST CARBOHYDRATED DIET 5-6 HOURS BEFORE SLEEP

Carbohydrates are the cheapest and easiest source of calories that provide energy to the body, increasing its performance and endurance. But they must be consumed in the morning, the last option until 16:00. All the maximum physical performance falls on the first half of the day, when calories will be burned, if taken in the evening before bedtime, some of them will necessarily be deposited in subcutaneous fat, and this will go slowly but surely.

6. LESS FAST AND MORE SLOW CARBOHYDRATES

9. REDUCE THE SHARE OF ALCOHOL

Slimming workout program

To achieve a relief body, drying the body for girls must necessarily include short, but intense workouts, thanks to which sweat will flow like a river, but just do not think that this is burning fats in all, first excess water leaves the body, glycogen is burned (energy reserves in liver and muscles) and only after the breakdown of fatty deposits occurs. This is why it is so important that the workout is intense, this is the only way to get to the body fat, and not stop at the stage of burning carbs.

The main rules for training will be:

During the workout, you should drink at least 1, -1.5 liters. water

5 workouts per week

Rest between sets of exercises no more than 1 min.

The duration of the workout itself is approximately 1 hour.

The working weight of the barbell or dumbbells should be such that the required number of repetitions is performed, if you can do more repetitions, increase the weight, if it is difficult to perform the given number of repetitions, reduce the weight.

MONDAY:

1.- 4 sets x 20 reps

2.- 4 sets x 15 reps

1. - 4 sets x 15 reps

4.- 4 sets x 15 reps

5. or bike jogging - 40min.

TUESDAY:

1.e- 4 sets x maximum reps

2.- 4 sets x 20 reps

3.- 4 sets x 15 reps

Drying the body for girls is an effective nutrition system for building a beautiful and toned body at home - we have compiled a balanced menu every day for 2 weeks of such a diet. So, how to get a guaranteed result and get rid of the fat layer without harming your body?

General food rules

Initially, the term "drying" was used by athletes who sought to achieve body relief and minimize the percentage of subcutaneous fat deposits. Now such a nutrition system is chosen by many girls who want to achieve beautiful shapes and a slender body at home. After all, it is drying that allows you to lose extra pounds in a short time.

Protein food becomes the basis of the diet, the amount of carbohydrates is reduced to a minimum. Due to this, the body begins to draw energy from body fat. The correct ratio of macronutrients during drying looks like this:

• 60% protein - lean meat, offal, fish, any seafood, cottage cheese, hard cheese, eggs;
• 30% carbohydrates - protein cereals (buckwheat, oatmeal, quinoa, amaranth, brown rice), herbs, vegetables, green fruits (in small quantities);
• 10% saturated fat - nuts, vegetable oils, seaweed, avocado.

For 1 kilogram of your weight, there should be 2 grams of protein, 1 gram of carbohydrates, 0.5 grams of fat. To maintain a good metabolism, you need to consume at least 1200 calories in just a day. Therefore, it is best to keep a food diary for the period of adherence to drying.

Thanks to the high amount of protein, the body retains muscles and stays fit. In addition to this, at least minimal physical activity is recommended on drying.

All harmful products are strictly prohibited - sweets, fast food, convenience foods, mayonnaise and sauces. Bread, pasta, most cereals (except for protein and in small quantities) and alcohol are also excluded from the menu.

What time can you follow such a diet? Up to 6 weeks, gradually reducing the amount of carbohydrates. Longer is undesirable, as large amounts of protein can begin to negatively affect kidney function. And a long absence of carbohydrates can significantly worsen the state of health - bring to lethargy, apathy and dizziness. In a week, it takes about 2-2.5 kilograms of excess weight.

The key to success is nutrition, correctly prescribed every day. The menu below for 2 weeks is not the most strict option for drying the body for girls. It also contains healthy fats (which nourish our hair, skin, nails), as well as the amount of carbohydrates that will not deprive you of energy and ensure good health. The main principle of such nutrition is weight loss, which does not harm the body.

Menu for 2 weeks

At home, drying the body for girls involves counting BJU (proteins, fats, carbohydrates) - a well-designed menu for 2 weeks every day will greatly simplify the process of losing weight. You can also create your own nutritional plan based on adherence to calories and the correct ratio of these macronutrients.

1st week

First day

Morning: scrambled eggs from 2 eggs with mushrooms

Lunch: 200 g of steamed chicken cutlets (without bread, with egg white), 50 g of buckwheat

Snack: 150 ml green apple, cucumber and kefir smoothie

Evening: 150 g of squid stewed with onions, 50 g of greens

Second day

Lunch: 200 g of boiled chicken liver, 100 g of puréed green peas

Evening: 200 g of low-fat cottage cheese, 100 g of natural yogurt

Third day

Morning: 150 g of cottage cheese, 30 g of berries, a handful of almonds

Lunch: 200 g of baked turkey, 100 g of tomato and cucumber salad (you can season with olive oil)

Snack: 100 g natural yoghurt

Evening: 150 g of baked fish, lettuce

Fourth day

Morning: oatmeal in water and 30 g of nuts

Lunch: 200 g of boiled beef, 100 g of cabbage salad

Snack: 1 green apple

Evening: 100 g of natural yoghurt 1% fat, 2 eggs without yolks

The fifth day

Morning: 3-egg poultry omelet, lettuce

Lunch: 200 g baked chicken breast, 50 g brown rice

Snack: 3 slices of cheese, 1 boiled egg

Evening: 200 g salad of boiled shrimps, vegetables and herbs

Sixth day

Morning: 4 boiled chicken eggs without yolks, 50 g unsweetened oatmeal

Lunch: 200 g of homemade Caesar salad with yogurt and olive oil dressing

Snack: 30g nuts

Evening: 200 g of boiled perch, greens

Seventh day

Morning: 3-egg protein omelet, greens

Lunch: 200 boiled chicken breast, 50 g buckwheat

Snack: 1 orange

Evening: 200 g of cottage cheese, seasoned with sour cream or yogurt

2nd week

First day

Morning: scrambled eggs from 2 eggs with tomatoes

Lunch: 200 g of chicken and cauliflower puree soup (no potatoes)

Snack: 1 grapefruit

Evening: 200 g of baked veal, 100 g of green beans

Second day

Morning: 50g unsweetened oatmeal in water, 2 slices of hard cheese

Lunch: 200 g of baked rabbit meat, 100 g of any vegetables and herbs (except potatoes)

Snack: 100g Greek yogurt

Evening: 150 g of boiled fish, cauliflower with cheese

Third day

Morning: 2-egg omelet with broccoli or cauliflower

Lunch: 200 g of boiled beef, 100 g of carrot and cabbage salad

Snack: 150 g of cottage cheese, 100 ml of kefir 1% fat

Evening: 150 g steamed fish cakes, 1 tomato, 1 cucumber

Fourth day

Morning: 3 boiled eggs, a slice of cheese

Lunch: 200 g squid salad and vegetables

Snack: 1 green apple

Evening: 200 g cottage cheese and 20 g dried fruits

The fifth day

Morning: 150 g dietary cheese cakes in the oven (cottage cheese, egg, bran)

Lunch: 200 g turkey baked with broccoli

Snack: vegetable salad with olive oil

Evening: 200 g steamed fish, 100 g cucumber and cabbage salad

Sixth day

Morning: 3-egg protein omelet, a couple of tomato slices

Lunch: 200 g broccoli and green pea puree soup

Snack: 100 ml of kefir 1% fat

Evening: 200 g of homemade Caesar salad with yogurt and olive oil dressing

Seventh day

Morning: 50 g oatmeal, 30 g any nuts

Lunch: 200 g of baked turkey fillet, 50 g of boiled beans

Snack: 100 g of egg, squid and chicken salad

Evening: 200 g of cottage cheese, 50 g of berries

Get out of the diet correctly, gradually introducing more carbohydrates into the diet. Otherwise, the weight can go up sharply. We tried to make the menu presented above for girls for 2 weeks a day as varied and balanced as possible - so that drying the body at home was not only effective, but also safe and even beneficial for your body.

More and more people are aiming to dry out muscles and get rid of excess fat. Some choose for this individual classes in the gym, others turn to nutritionists. We will tell you what the proper drying of the body should be in 5 days at home.

Drying the body in 5 days: diet and nutritional features

Drying is the elimination of subcutaneous fat and maximum preservation of muscle mass. The visible result of this process is a clear drawing of the muscle relief. A good drying effect can be achieved with the help of a properly selected nutritional system and regular training.
Proper drying is never quick, it should last for months and generally more of a lifestyle rather than a short-term activity. In addition, many will object to the humanity of such a system for the body. Thus, drying the body for only 5 days is an obvious stress for the body and damage to health, which have only a short-term effect. But in some cases, especially before a performance, competition or just an important solemn event, it is simply necessary to get rid of the extra 5 kilograms.


First of all, you should reconsider your diet in case you are interested not only in weight loss, but also in body drying. The diet, the menu of which for 5 days was compiled taking into account the need to reduce the weight by several kilograms, will only work if you strictly adhere to the schedule and the amount of food consumed.

Drying the body: diet for 5 days

So what is the essence of diet food when drying? First, in detail. This system involves four meals.
Secondly, nutrition includes intake of complex carbohydrates, proteins and fats. Thus, by definition, your body will receive everything it needs, but no frills.
Thirdly, with such a diet, muscle drying is based on a kind of "slide effect" - first we reduce the consumption of carbohydrates, and then increase their intake. So, let's take a look at what such a diet looks like by day.

First day:

• Fish (cod, hake) - 60 g, boiled rice - 30 g, half an orange.
• Chicken fillet - 60 g, buckwheat porridge in water - 30 g, medium tomato and 3 olives.
• Low-fat cottage cheese - 100 gr., 1 banana and half an orange.

Second and third days:

• Omelet (egg, additional 2 proteins and half a glass of milk).
• Veal, a couple of lettuce leaves, a third of sweet pepper.
• Fish (cod, hake) - 80 g., Broccoli or cauliflower - 150 g, 2 slices of lemon.
• The choice is low-fat cottage cheese - 100 g or kefir 300 ml.

Fourth and fifth days.

• Oatmeal in water - 30 g, raisins - a tablespoon, dried apricots - 3 pcs.
• Rice - 30 g, three egg whites, a couple of lettuce leaves, half an orange.
• Veal - 70 g, rice - 30 g, tomato, 3 olives and a couple of lettuce leaves.
• Low-fat cottage cheese or yogurt - 120 g.

Remember: all products except the omelet are cooked in water.

5 days of buckwheat diet and body drying

As we already said, in 5 days it is quite possible to bring your muscles into excellent shape and reduce weight by 5 kg. If you only have a few days left, contact.
Buckwheat porridge should be eaten without salt and only on water. However, you can use it in any quantity. In fact, it is simply impossible to eat a lot of such food, and since buckwheat is a complex carbohydrate, the body spends a lot of energy on its absorption.
During this period, nothing is allowed except buckwheat porridge and water. Such a diet is very effective for drying the body. This diet for 5 days is quite easy to adhere to, especially since, due to the beneficial qualities of buckwheat for the body, you will not get a stomach ulcer, or problems with digestion and intestines.

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