Not so long ago, sport has become not only a useful activity, but also fashionable. Physical activity has moved to a new, in-depth and more professional level. That is why we began to encounter protein shakes, dryers, and other concepts that were previously known only to bodybuilders and athletes. In fact, many girls saw for themselves another loophole how to get rid of extra centimeters, but is it safe for health? After all, many people know that professional athletes look healthy and strong, but they sacrifice their bodies. Let's figure out together what is the secret of drying the body, and what it brings to your body.

You will need:

What it is

Initially, the term “drying” could only be heard in the circle of professional bodybuilders. Such a complex of nutrition and training allowed them to more thoroughly and effectively prepare for the competition.

When a person gains muscle mass, the body cannot specifically focus on only one, and also gains a percentage of fat. Drying helps to minimize the amount of fat in the body and draw a beautiful, clear body relief.

It is important to understand that drying is not weight loss. When you lose weight, you lose not only fat, but also muscle. During cutting, your goal is to achieve a fat content of 8-12%, but at the same time have beautiful, and most importantly, inflated muscles. The drying process includes:

• Developed a special training program for weight gain.
• increased calorie intake.
• development of adipose and muscle tissue.

The drying process is to make the food high in protein and significantly reduce or eliminate the intake of carbohydrates and fats.

For example, fats usually make up one teaspoon of vegetable oil per day. Carbohydrates may be absent or in very small doses. Training during drying is the most intense and longest. Thus, the fat begins to quickly go away, and the relief of the body becomes more expressive.

Protein products

If you are not a professional bodybuilder, but just want to look attractive and fit, then you do not have to follow grueling diets and strict rules. To do this, it is enough to adhere to proper nutrition and a calorie deficit of 20-25% daily.

In order not to lose muscle, you need to consume the norm of protein and do not forget about a small amount of healthy fats. As for carbohydrates, you should completely eliminate them from the diet.

This, first of all, concerns fast and harmful carbohydrates.

To get the right amount of protein, it is advisable to use foods such as:

egg whites

The protein found in eggs is highly digestible. An egg alone contains 80 kcal, of which 20 kcal is protein. You should adhere to the norm of 1-2 yolks for several egg whites.

Chicken breast

Such a product becomes an integral part of every athlete, because the breast is completely non-greasy and contains a large amount of protein.

Fish and seafood

Fish and seafood are also among the easily digestible. By the way, fish is digested much better than meat, and contains a lot of protein, Omega-3, which is indispensable for the human body. Just in no case do not buy canned food that contains oil, salt and sugar.

Lean beef

Beef contains creatine, which promotes muscle growth, but unfortunately, such a product is digested and absorbed by the body much longer than egg whites or fish. Therefore, it is still better to make a choice towards eggs, cottage cheese, protein.

Protein

A great option would be to consume protein as a snack. So you will be sure that you drank pure protein, which will only benefit and you will not bother with the right snacks.

carbohydrate products

In the process of drying, despite the increased consumption of proteins, do not forget about the right carbohydrates. Without them, the body can come to exhaustion and suffer.

Carbohydrates allowed in the diet:

• Oatmeal. It is advisable to make a choice in favor of the usual hercules. Instant oatmeal is saturated with a high glycemic index.
• Brown rice. Unlike white, brown takes longer to digest and saturates the body longer, which helps to avoid hunger.
• Buckwheat porridge. In terms of calories, buckwheat is the same as rice, but enriched with a large amount of vitamins and minerals.
• Legumes. Beans, peas, chickpeas are not only a good source of healthy slow carbohydrates, they are also rich in vegetable protein. Such protein is absorbed better than protein from meat or fish, but they are not suitable for every stomach. If you experience discomfort and bloating while eating, it is best to reduce your intake of legumes.
• Whole grain pasta. Whole-grain pasta takes longer to cook, but is much healthier for the body. In addition, they contain a lower level of the glycemic index.
• Vegetables. Greens, cabbage, potatoes can be consumed in unlimited quantities and at the same time receive useful substances. But still it is worth sticking to the norm of the number of calories per day.

Nutrition program

It is important to understand that drying is not suitable for people who just want to lose weight. They switch to drying when the muscle mass is normal and it is only necessary to show the relief.

The transition is carried out gradually and this period lasts 1-2 months. Eat should be fractional, 5-7 times a day.

Carbohydrates are best eaten in the morning and before training 1 hour before. After training, it is recommended to drink protein.

Monday

1. Breakfast: 50g oatmeal, 3 egg whites + 1 whole, tea/coffee.
2. Snack: 3 proteins, peas 50 g, corn 50 g.
3. Lunch: buckwheat porridge 50 g, chicken breast 150 g.
4. Snack after workout: whey protein, dried fruits.
5. Dinner: vegetable salad, fish 150 g.
6. Before going to bed: cottage cheese 100-150 g, you can add 50 g of blueberries.

Tuesday

1. Breakfast: oatmeal 50 g, 3 proteins, milk 250 g.
2. Snack: 100 g turkey, 2 slices of whole grain bread.
3. Lunch: vegetable stew, 150 g of turkey.
4. Afternoon snack: tofu cheese, 2 slices of whole grain bread, tea / coffee.
5. Dinner: shrimp 100 g, salad.
6. Before bed: 3 proteins.

Wednesday

1. Breakfast: 100 grams of red fish with 2 slices of whole grain bread.
2. Snack: 3 proteins, 2 bananas.
3. Lunch: brown rice 50 g, 150 g chicken fillet, vegetable salad.
4. Post workout: protein, 1 apple, 1 banana.
5. Dinner: 150 gr chicken fillet, stewed vegetables.
6. Before going to bed: cottage cheese 150 g.

Thursday

1. Breakfast: corn flakes 100 g, milk 500 ml.
2. Snack: 40 g nuts, 2 bananas.
3. Lunch: durum pasta 50 g, beef 150 g, vegetable salad.
4. Snack: yogurt 300 g.
5. Dinner: stewed squid 100 g, pumpkin.
6. Before going to bed: 150 g of cottage cheese.

Friday

1. Breakfast: 3 proteins and 1 whole egg, 2 slices of whole grain bread, half an avocado.
2. Snack: cottage cheese 150 g, 1 orange, 1 banana.
3. Lunch: 150 g baked potatoes, 100 g red fish, Brussels sprouts.
4. Post workout: protein, dried fruits.
5. Dinner: 150 chicken fillet, vegetable salad.
6. Before going to bed: kefir 400 ml, 50 g bran.

Saturday

1. Breakfast: 3 proteins, 2 slices of bread, peanut butter.
2. Snack: 150 g seafood salad, 1 orange.
3. Lunch: buckwheat 50 g, beef 150 g, stewed carrots.
4. Snack: nuts 40 g, dried fruits.
5. Dinner: 150 g chicken fillet, salad.
6. Before going to bed: milk 400 ml, you can add 50 g of blueberries.

Sunday

1. Breakfast: oatmeal 50 g, milk 400 g.
2. Snack: turkey 100 g, 1 slice of bread, 1 apple, 1 orange.
3. Lunch: baked potatoes 100 g, red fish 100 g, cherry tomatoes.
4. Snack: 300 g yogurt, 2 bananas.
5. Dinner: 100 g shrimp, salad.
6. Before going to bed: 150 g of cottage cheese.

The exit from the dryer should be smooth. Do not immediately pounce on harmful and sweet, otherwise the fat will return to its place. Gradually increase your carbohydrate intake every week after cutting.

If you do the drying correctly and follow all the recommendations, it can quickly show its positive results. And here we are talking not only about a toned and embossed body, if you additionally take a vitamin complex, the body will be cleansed and receive useful substances and minerals. In the event that you are a vegan or vegetarian, it is advisable to pay more attention to sports nutrition, protein bars, healthy fruits (dates, grapefruits) and vitamins.

You must stick to a regimen that suits your physique and health condition. In no case should you resort to drying if there are contraindications.

Drink enough water. The body during drying is subject to constant intense training and food restrictions, so do not forget to drink water so that the body is not exhausted.

Conclusion

Conclusion

The drying process is quite difficult, while the result will not keep you waiting. Already after one month you can see the relief and muscles. Not everyone can withstand such a harsh regime. It is recommended to listen more to your feelings and immediately respond to any deviations.

To achieve the maximum effect, you can keep a food diary, or use special mobile applications where all calories will be calculated.

If you strictly follow the diet, the calorie intake and regularly visit the gym, drying will quickly show your beautiful abs, toned legs, arms. The main thing is not to break loose and start eating junk food, because this can lead to health problems, and the long-awaited relief will also disappear.

Not all people know how to choose the right products for drying the body, as a result of which the lion's share of efforts in the gym will go down the drain and it will simply not be possible not to get the desired figure with a low percentage of fat. The cornerstone of any diet has always been carbohydrates and it is they that caused the most discussion. On the one hand, carbohydrates are very important for energy, on the other hand, any excess will be stored in fat. Simply put, it is carbohydrates that will determine whether you will have a rounded stomach or 6 perfect abs.

Most supermarket groceries are a real lure that will give you loads of fast carbs, starches, sugars and calories and take you even further away from the beautiful figure you've always dreamed of. The key to defeating your own fat and building the perfect muscular body is a list of dry foods and knowing what you can eat and what you should strictly avoid. The body equally needs protein, beneficial vitamins and minerals, as well as the “right” carbohydrates and fats.

We have prepared for you products that dry the body, and which you can and should use if you are thinking about your own figure and health. They are considered the best in their category in terms of calorie content, the presence of nutrients and other criteria, so you can be sure that each product from the list will be extremely useful.

Drying the body - products that can be consumed

List of products for drying the body: vegetables

Zucchini (7g carbs per medium zucchini)

Zucchini or zucchini (from French), is a great vegetable that should be on the table of anyone who is trying to cut calories in their diet. Zucchini that has been finely chopped on a pasta machine or vegetable cutter into thin, long pieces is an ideal substitute for higher-calorie pasta as a side dish for meats.

Grated zucchini can be used in a variety of dishes, as a substitute for potatoes, or even added to pancakes or pancakes, making them less caloric. Zucchini is also great as a bread substitute. To do this, it is enough to cut the zucchini into thin slices, add salmon and arugula on top, and then twist into rolls.

Benefits: Although zucchini is not called a super vegetable, it contains many nutrients, especially vitamin B6, C, potassium, manganese, etc.

Dry Cauliflower (5g per cup)

No wonder cauliflower is often referred to as "permissible starch." While almost all starchy body-drying foods are outlawed, cauliflower's texture makes it an ideal substitute for mashed potatoes. Each serving will cut off as much as 23 grams of carbohydrates! It's also great for cream soups, pasta, couscous, rice and even pizza!

Benefits: In addition to nutrients, cauliflower is high in antioxidants.

Swiss chard (1g per cup)

Dense and nutritious greens should always be in your basket when you go to the checkout in the supermarket. Swiss chard is one such option. The leaves can be sautéed or steamed, or simply eaten raw as a substitute for bread, tortillas, and any other unhealthy carbs.

Benefits: Swiss chard contains a huge amount of vitamin K, which, according to published studies, can reduce the development of cancerous tumors and cardiovascular diseases.

Mushrooms (2g per cup)

Mushrooms are not just a low-calorie and almost carbohydrate-free product, but also an incredible taste that will make any dish incredible. The larger and meaty mushroom caps can be used as an alternative to buns, making diet burgers, as a base for pizza, or simply as an addition to any meal.

Pros of use: in addition to a large number of useful substances, mushrooms contain special components that significantly strengthen the immune system.

Celery (1 gram per stalk)

Celery shoots are 95% water, so there is nothing surprising in the fact that they contain almost no carbohydrates. Such products during drying of the body can be consumed without fear in large quantities. Celery is great for salads or even just as an appetizer with a low-fat dressing or dip. This is one of the best snacks for when you feel hungry but can't afford the extra calories.

Benefits: Celery is high in vitamin K, which not only improves health, but also bones.

Dried Tomatoes (6g per cup)

These tomatoes have an incredibly rich flavor and aroma that surpasses regular large tomatoes. At the same time, cherry tomatoes are also a great way to make your diet varied and tasty, without going beyond the required calories and carbohydrates per day. They can be consumed simply as a snack, baked in the oven (at a temperature of 230 degrees) as a side dish to the main course.

Pros: Cherry tomatoes contain a lot of the antioxidant Lycopene, which is one of the main "defenders" against cancerous tumors.

Pumpkin on dry body (7g per cup)

While in most cases pasta is a forbidden food when drying the body, spaghetti squash is an ideal alternative. After cooking, the pulp of the pumpkin spreads into small pieces that resemble noodles and have a nutty flavor. To cook a spaghetti squash, just cut it in half, pick out all the seeds and place in the mold, flesh side down. Next, carefully cover the pumpkin with parchment paper and bake for 8-12 minutes (in the oven or microwave) until the flesh is soft. Let the pumpkin cool for 5-10 minutes and then scrape the flesh out of the pumpkin. Top with your favorite protein meat sauce

Benefits: Pumpkin is high in vitamin C, which can help reduce oxidative pain during exercise.

Other low calorie vegetables:

• Radish;
• Asparagus;
• Spinach;
• Broccoli;
• Bok choy;
• Bulgarian pepper;
• Arugula.

If you think, what vegetables can be left out for drying? The answer is - none! Any vegetables contain carbohydrates, which must be taken into account in the total daily diet.

What fruits can be dried without fear?

Apricots for drying the body (8g per 2 fruits)

Although apricots have a fairly sweet taste, they are quite low in carbohydrates. They can be eaten simply as a snack or a delicious dessert, or crushed to add to low-fat yogurt or oatmeal. There are even salads that use apricots, because this is one of the best options in terms of taste and health.

Pros of consumption: Apricots contain not only a large amount of vitamins, but also an important antioxidant beta-carotene, which improves brain function.

Avocado when drying the body (8 grams per half avocado)

Avocados, contrary to popular belief, are a fruit, not a vegetable, and contain the least amount of sugar among all fruits. What's more, up to 75% of the total carbohydrates in avocados are in fibrous fiber, which is not absorbed by the body. That is why avocados are present in almost any diet.

Pros of use: contains a huge amount of "healthy" fats, which are very necessary for the body, especially with frequent physical work.

Body dried strawberries (11 grams per cup)

Among all berries, strawberries contain almost the least amount of sugar. If we consider products that can be consumed on drying the body in the form of a dessert, strawberries are one of the few acceptable sweets. It is also worth considering that it is better to choose natural strawberries, on the packaging of which there is a sign "organic product".

Pros of eating: Strawberries are one of the best sources of vitamin C, which strengthens the immune system.

Red grapefruit (9 grams per half fruit)

This citrus fruit has almost 20% less sugar than an orange, making it great for use in a variety of fruit salads and other dishes. It may seem quite sour when consumed simply, so do not try to compensate for this with sugar or powdered sugar.

Benefits: Also contains a huge amount of vitamin C, which improves recovery and is involved in many processes in the body.

Other Low Carb Fruits:

• Peaches;
• Watermelon;
• Rhubarb;
• Carambola;
• Blackberry;
• Cantaloupe.

Allowed products for drying the body: meat and fish

Catfish (0 carbs per 100 grams)

This fragrant fish is one of the best ways to provide the body with quality protein. At the same time, there are no carbohydrates in catfish and it can be consumed without any problems. Fillets can be steamed, grilled, baked in the oven, or even pan fried.

Pros of use: in addition to all the advantages, catfish contains a lot of vitamin B12, which allows you to strengthen the nervous system and protect it from the effects of training stress.

Canned pink salmon (0g per ½ can)

Canned salmon is an ideal option to get high-quality protein and 0 carbohydrates. The peculiarity of pink salmon is that this type of fish is not only more economical, but also contains less toxins (mercury and other harmful preservatives) than other canned foods.

Pros of consumption: in addition to pure protein and 0 carbohydrates, salmon contains a lot of omega-3 fats, which accelerate protein synthesis, fat burning and reduce muscle pain.

Chicken legs (0 g per 100 grams)

Chicken legs are a great and cheaper alternative to chicken breast. They also dry out less during cooking and retain a pleasant taste. If taste is paramount, then leave the skin on during cooking, but if every calorie is important, then it is better to peel the legs first.

Benefits: Each 100g serving of legs contains about 25 grams of protein. They also contain the antioxidant Selenium, which helps reduce oxidative stress during exercise.

Ground Turkey (0g carbs per 100 grams)

Ground turkey is an easy and cheap option to get lean meat with a lot of protein. It can be used in sandwiches, meat sauces and any other dishes. It's also a good idea to look for packages that don't contain fat or ask for the lean part of the turkey to be ground.

Pros of eating: Turkey contains the entire set of amino acids that is necessary for muscle growth, besides, the meat has a great taste.

Dry pork (0g carbs per 100 grams)

The main list of products for drying the body usually does not include pork, but lean tenderloin can be an alternative to beef, as well as a good option to diversify the menu. The ratio of protein to fat in the tenderloin is 6:1, which is quite good for pork. Choose only fresh tenderloin, avoiding packages of marinade, which may contain salt and other unacceptable products.

Pros of consumption: pork tenderloin contains not only a large amount of protein, but also vitamin B1, which is necessary for constant physical work.

Beef tenderloin steak (0 g carbs per 100 grams)

This is one of the most ideal options for getting not only maximum protein and 0 carbohydrates, but also incredibly tasty meat that will be a good basis for any meal.

Pros: Red meat is considered one of the best sources of creatine, which greatly affects the rate of muscle gain.

Baked beef (0 g carbs per 60 grams)

Baked beef is an example of the fact that the allowed products for drying the body are more dependent on the method of preparation. Although it is not considered the leanest type of meat, it is still high in protein and low in carbohydrates, and at the same time it is very cost-effective. Bake it in the oven with spices and Dijon mustard, also use some cheese, chard or avocado.

Pluses of use: in addition to the right amount of protein, you also get a large amount of iron, which is so necessary for the muscles.

Bison meat (0 carbs per 100 grams)

Although this type of meat cannot be called the most affordable and common, with an increase in adherents of the paleo diet and a healthy lifestyle, bison meat can increasingly be found on the counter. This is an excellent alternative to beef, which is often grown on feed farms.

Pros: Bison meat has more omega-3 fats than any other bovine meat that is raised on soy, corn and other farm feed.

Other types of lean meat:

• Chicken Cornish;
• Halibut;
• Turkey breast;
• Ground beef;
• Canned sardines;
• Chicken thighs.

What dairy foods for drying the body can be consumed?

Gruyère cheese (0g per 30g)

You can forget about the usual fatty cheeses. Gruyère will win you over with its delicate nutty taste. It also melts perfectly, making it very convenient to add it to any dishes, pizza, sandwiches and even vegetable salads.

Pros: This cheese is an incredible source of calcium, which helps not only strengthen bones, but also burn fat.

Oil (0 g per 1 tablespoon)

In the list of what not to eat when drying the body, oil is usually at the top of the list. However, with research showing saturated fat's impact on heart disease, regular oil has become more commonly used for frying or baking. Butter is also great for making mashed vegetables, which are an easy and even tastier alternative to mashed potatoes.

Pros of use: oil compares favorably with such harmful products as margarine and other animal fats, therefore it does not increase the amount of "bad" cholesterol with moderate use.

Eggs (1g for 2 large eggs)

Eggs are considered the standard not only in terms of protein quality, but also in the amount of useful vitamins and other substances per 100 grams of product. At the same time, with the right amount of yolk and proteins, eggs can be considered the best product.

Pros: In addition to the huge amount of nutrients, recent studies show that eggs contain a large amount of antioxidants.

Cottage cheese (6 g carbs per cup)

Without exaggeration, cottage cheese is considered the #1 food for all athletes, as it contains 28 grams of protein per 1 cup and contains almost no carbohydrates when properly processed. Try to choose cottage cheese with a lower% fat content.

Pros of consumption: cottage cheese is rich in casein, therefore it is a top 1 product for an evening snack, providing the muscles with everything they need to grow all night.

Greek yogurt (9g per cup)

If you look at the products used for drying the body in general, then Greek yogurt will be used in most diets. It has gained immense popularity in recent times as a low-fat, high-protein dairy product (23 grams per cup). Choose only low-fat, sugar-free options to minimize the calorie content of the product.

Pluses of use: in addition to protein, it contains prebiotics, which are important for good digestion and immunity.

Goat milk (11g per cup)

Although this product cannot be called a dietary product in full, it is becoming very popular and is used in many diets. Goat's milk is less fat than cow's milk and at the same time contains much more vitamins and other useful substances, as well as omega fatty acids.

Pros of consumption: among other substances, goat milk contains a lot of conjugated linoleic acid (CLA), which accelerates fat burning processes.

Other low carb dairy products:

• Goat cheese;
• Brie cheese;
• Kefir;
• Ricotta;
• Monterey cheese;
• Cream cheese.

Low calorie plant proteins

Tofu (3g per 90 grams)

Tofu is not only a low-carb food for vegetarians, it is also a great option to make a fasting day without meat and provide the body with protein. Tofu is more suitable for adding it to various salads and dishes. In addition, this product has a very favorable price.

Pros: Soy, which is used to make tofu, contains isoflavones, compounds that lower blood pressure.

Tempeh (9g per 90 grams)

This is a rather meaty product that is created from fermented soybeans. In addition to a fairly high content of vegetable protein, tempeh has an excellent taste. Add it to soups, stir-fry, casseroles, and even sauces for pasta or vegetables.

Pros: Tempeh contains a fairly high amount of prebiotics, which are important for healthy digestion.

Canned pinto beans (18 grams per half cup)

Pinto beans contain almost the least carbohydrates of all legumes, but still have a fairly large amount of protein - 12 grams per serving. It can be used in salads or added to scrambled eggs.

Benefits: The fiber found in pinto beans can reduce the rise in blood sugar when consumed with regular carbohydrates.

Pumpkin seeds (5g per 30 grams)

This is far from the first number on the list of what foods to dry the body, but it is the perfect addition to other dishes. Seeds are high in protein and can be an ideal addition to salads, oatmeal, yogurt and other dishes.

Pros of use: It is an excellent product for obtaining zinc and increasing testosterone levels.

Other low carb plant proteins:

• edamame;
• Unsweetened soy milk;
• Hemp seeds.

Foods that can be consumed on drying the body as a snack

Braided cheese (0 g per 90 grams)

The packaged braided cheese is great for both children and adults. Some types of such cheese (for example, Sargento) are low in carbohydrates and are ideal as a snack. In addition, you will also provide the muscles with the protein they need to grow.

Pros of consumption: like regular cheese, this product contains a lot of calcium.

Dried meat (3g per 30 grams)

When you're trying to find the best body-cutting foods, the hardest part is picking a snack that's nutritious, high in protein, and low in carbs. Dried meat is one of the best options that fits all criteria. However, try to choose jerky that is free of sweeteners and other harmful additives.

Benefits: In addition to getting the right protein, you also provide the body with a norm of zinc, which strengthens the immune system and improves testosterone production.

Walnuts (4g per 30 grams)

Walnuts are not only a great snack, they can also be added to any other dish to enhance the taste. In addition, they contain a large amount of omega fatty acids, which are very necessary for any physical activity.

Pros of consumption: in addition to a large number of nutrients, walnuts also contain copper, which increases energy production in the body.

Kale chips (8-12g per 30g)

This is an ideal option for those who love chips and cannot refuse them. Kale chips are incredibly healthy and nutritious, plus they have 30% less carbohydrates than potato chips.

Pros of consumption: contains a large amount of vitamins A, C and K.

Other low-carb snacks (snacks):

• Pecans;
• Nut mixes;
• hazelnuts;
• sunflower seeds;

Allowed products for drying the body from cereals and flour

Almond flour (6 grams per quarter cup)

Almonds that have been ground into flour can be a great alternative to wheat flour, which will make any forbidden food absolutely affordable and low in calories. At the same time, almond flour has an excellent taste and can diversify your diet.

Pros: In addition to being lower in carbs, almond flour is high in protein, vitamin E, and healthy fats.

Shirataki noodles (0g per 90 grams)

The peculiarity of this noodle is that it is prepared from a special Asian brandy root and consists of glucomannan, which is not absorbed in the body. Thanks to this, there are no digestible carbohydrates in this noodle. Although Shirataki does not have a pronounced taste, it can be supplemented with sauces and healthy dressings. It is also important to consider that you need to cook noodles only on water.

Pros: Studies show that glucomannan improves fasting cholesterol and blood sugar, which is great for people with type 2 diabetes or pre-diabetes.

Amaranth (23 grams per half cup)

Grains will never be the lowest carb food, but Amaranth contains far fewer of them than other types. It is also a great alternative to oatmeal.

Pros: It is gluten-free and also contains a lot of manganese, which is essential for many processes in the body.

Other low-carb cereals and flours:

• Peanut flour;
• coconut flour;
• Nut flour;
• Wheat germ flour.

Low carb drinks

Iced tea without sugar (0g per cup)

While regular sweet bottled tea is a real nuclear bomb during a diet, brewed sugar-free tea with water is a great way to quench your thirst and get enough energy.

Pros of consumption: Try to choose green varieties, they contain the most antioxidants.

Almond milk without sugar (2g per cup)

If you're looking for an easy way to dilute your favorite protein powder, almond milk is a great option. It is important to consider that you need to choose only those packages that do not contain sugar.

Pros of use: contains a large amount of vitamin E, which reduces oxidative processes in the muscles during exercise.

Maple water (3g per cup)

Unlike maple syrup, maple water is great as a low-carb drink. It has a very pleasant taste, but it does not have a high sugar content, as in syrup.

Pros of use: contains a lot of manganese, which helps strengthen bones.

Tomato juice (10 g per cup)

While fruit juices should be treated with caution and consider which fruits can be consumed on drying the body, this does not apply to tomato juice. Despite not the smallest amount of carbohydrates per cup, it will be an excellent option in order to get a large amount of nutrients and quench your thirst. At the same time, it is very important to choose juices without salt (or low in salt), as well as a 100% natural product without additives and harmful preservatives.

Pros of use: contains a large amount of antioxidants, thanks to which it perfectly reduces inflammation and accelerates recovery after training.

Other low carb drinks:

• Unsweetened hemp milk;
• Herbal tea;
• Gluten-free sparkling water.

In this article we will talk about drying the body, more precisely, how to eat to dry out, make the muscles dry and traced. This approach to the nutrition system is suitable for all athletes who compete in fitness, bodybuilding, bikini and so on, in general, where beauty, proportions and dryness of the body are evaluated.

Before answering this question, it is worth understanding first why our body accumulates excess weight, which interferes so much with the drawing of muscles.

Excess calories obtained from food, which a person does not have time to spend in the course of his daily activities, inevitably turn into fat. But what does redundant mean? Why do some eat cakes and pastries and do not get fat, while others gain weight from just the “look” of a pie? First, it's all about metabolism which directly depends on the person.

People with a fast metabolism are less prone to obesity, respectively, people with a slow metabolism, it is much easier to gain weight.

Therefore, the last category of athletes, with slow metabolisms ( endomorph), it is necessary to follow proper nutrition for weight loss throughout life in order to always remain slim and fit.

The second reason some people eat a lot of sweets and don't get fat is because of their bulk. muscle mass. That is, people with an athletic build, with well-developed muscles, can afford to eat sweets, cakes, various sweets and not get fat, since muscles are huge calorie consumers that need a lot of energy. energy supply to maintain them. For example, carbohydrates are stored in muscles as glycogen, and the more muscle, the larger the so-called "fuel tank", and therefore more energy can be "thrown" there, in the form of calories, without fear of getting fat. Excess carbohydrates naturally turn into fat, but compare a pumped-up athlete, and a simple layman who has never gone to the gym, and who do you think will have more “fuel energy tank”? The answer is obvious.

Based on the above information, the task of an athlete who wants to dry his body beautifully, first of all, consists of:

• building enough muscle mass
• promotion of metabolism

It doesn’t make sense for an athlete who has not gained an impressive amount of muscle mass to dry muscles (even with proper nutrition), since there is simply nothing to dry, but you will decrease in volume, your weight will become less, but there can be no muscle drawing and speech (to be more precise, we mean that being a dry “skinny”, frail, with small but dry muscles is not your goal).

Basic nutritional rules for proper frying of the body:

1. Fractional power (5-6 times), for overclocking
2. creations calorie deficit in the body (spend more calories than you consume)
3. Focus your strength training program on pumping, by increasing the number of sets and repetitions (reach exercises up to 3-4 sets of 12-15 repetitions, while reducing the working weight)
4. Keeping moderate in your training program aerobic exercise(post-workout running, swimming, cycling, high jump, jump rope, treadmill, outdoor jogging)
5. Increase proteins in the diet, and reducing carbohydrates
6. Refusal of sweets (fast carbohydrates)
7. Compliance with the drinking regime (at least 2-3 liters of water per day. Water is involved in fat burning processes, but not immediately before the competition itself, we consume carbohydrates in moderation, and water at a minimum, so glycogen will begin to take water from the extracellular space of the body, into the intracellular )

The main rule of drying the body is to follow a strict diet and proper training.

Diet and training for drying the body

The drying diet should be balanced, it should contain all the micro and macro elements for the normal functioning of the body. Otherwise, your immune system will really fail, you will start to get sick, and quickly return to your normal weight.

Drying nutrition implies a gradual reduction in carbohydrates, bringing them to a minimum, while the amount of protein food should, on the contrary, increase (for maximum muscle preservation), plus some fat, but not saturated fatty acids (olive, linseed oil, fish, avocado, seeds flax, etc.).

The duration of the drying diet is 5-6 weeks. With a sharp carbohydrate deficiency, there may be ketocidosis- a complicated form of diabetes mellitus (elevated glucose levels and acidification of the blood with ketone bodies), so everything should be gradual: 1 week 2-2.5 grams of carbohydrates per 1 kg of weight, 2 weeks 1 g / kg, 3 weeks 0.5 g / kg, 4 weeks 1g/kg, 5 weeks 2-2.5g/kg, and increase protein in all weeks to 2.5-3g/kg of body weight.

Carbohydrates should be only complex (pasta, potatoes, oatmeal, buckwheat, wholemeal bread, brown rice, beans, beans, peas, corn and other products, low)

As a percentage, your diet on drying should be 50-60% carbohydrates, 30-40% proteins, 10% fats.

You can’t lose weight too quickly, the figure of 1 kg of fat per week is close to ideal (however, everything should be experimented, because everything is individual!), Adjust everything above with portions of carbohydrates (or by reducing the intensity of aerobic and anaerobic exercise), otherwise, the body may perceive rapid fat burning as extreme conditions that life threatening and slow down the metabolism, and this threatens with the accumulation of excess weight, and a transient decrease in muscle mass, due to the fact that in such conditions residual carbohydrates and proteins (your muscles) will be used as an energy source.

Testosterone and weight loss (muscle drying)

No wonder we wrote above that weight loss of 1 kg is only an approximate figure.

Due to the fact that from birth we have different levels of testosterone, which, first of all, depends on genetics (and only then, on nutrition, strength training, psychological stress and the climate in which a person lives), normal weight loss can vary over a wide range.

When the body is in a calorie deficit, it begins to produce stress hormones, which have catabolic activity, while destroying both fat and muscle. However, testosterone interferes with the processes of catabolism, destroying muscles.

As you know, testosterone(major male sex hormone) for maintaining muscle mass, with a calorie deficit, that is, when we are trying to dry out. That is why, for people with naturally low testosterone levels, weight loss may seem 200 grams per week, a disaster (a person can crumble, muscle mass will “hide before our eyes”), in turn, people with a high testosterone level (lucky ones) can also lose 3-4 kg, feel great, minimally exposing your muscles to destruction.

That is why, we recommend that all athletes preparing for competitions (for example, bikini fitness, bodybuilders) take on drying, testosterone supplements to preserve muscles (of course, if everything is in order with your health and there are no contraindications).

Drying workouts

The load in the gym should be intense enough, if you are not pursuing the goal, to keep the muscles dry as much as possible. That is, if it comes to aerobic training, then run for 30-40 minutes, jump rope and so on at an average and high pace, if we are talking about anaerobic training (strength), then change your training program in the direction pumping(pumping), that is, increase the number of sets and repetitions, while reducing, thus, you will increase the overall energy costs due to the increased amount of work with the barbell in the gym.

But, if your goal is to keep as much muscle as possible on drying, then you don’t change your work program for mass, train as you trained, just adjust your diet towards increasing protein and reducing carbohydrates, and aerobic exercise should be moderate (it’s better not to run, but walk at a fast pace, or in a calm tempo to climb down the stairs).

Thus, strength training pump mode, maximally activate fat burning, dry out the body, thanks to the active flow of blood into each trained muscle, and with it stress hormones (adrenaline and norepinephrine), under the influence of which fat cells are destroyed. Naturally, all this work on drying muscles will work only if there is a calorie deficit in the body, but for this, as mentioned above, you will have to pay for the size of the muscles.

Sports nutrition for drying the body

Sports supplements, in combination with proper nutrition and exercise, give a powerful fat-burning effect on the body.

Some of the best cutting supplements that deserve the attention of a competitive athlete:

1. Yohimbine(blocks, alpha make Latin receptors that prevent fat burning)
2. (an expensive pharmacy drug that acts on the body, at the same time as a catabolic - destroys fat, and anabolic - builds up lean muscle mass)
3. Clenbuterol(a doping drug that activates beta make latin receptors responsible for burning fat)
4. Lipo-6x by Nutrex(fat burner that suppresses appetite, giving extra energy during training)
5. L-carnitine(helps the body use fat for energy, considered one of the safest fat burners on the sports nutrition market)
6. (preserves muscle mass from the destruction to which it is so susceptible during drying)

Do not forget that a simple athlete who is not going to compete, but trains “for himself”, should not expose his body to unnecessary stress, in the form of 5-6 week drying (use the usual in this case), leave this prerogative, professionals who earn money by winning competitions at various levels.

Nutrition for drying the body: a complete menu (carbohydrate microcycles)

Carbohydrate alternation is one of the most common, and at the same time effective diets, which helps to dry the figure of the body, through a competent approach to compiling your menu.

As you already know, long rejection of carbohydrates in your diet, may entail the activation of the body's self-defense mechanisms when it enters the energy saving mode, that is, in this phase, the food that enters your body will rapidly turn into fat (using the enzyme lipoprotein lipase), fat burning be blocked, and amino acids will be used as an energy source (the process of gluconeogenesis).

In order to prevent such a deplorable situation for fat burning, microcycles were introduced, that is, the menu will include high-carb days and low-carb days (usually the classic scheme implies 2 +1, that is, two low-carb days and one with increased).

Thus, in order to comply with all the conditions for carbohydrate alternation, according to the classical scheme, you will need to consume in the first two days of the diet carbohydrates not more than 1 gram/kg body weight, and proteins 2.5-3 grams / kg, on the third day the amount of carbohydrates is brought to 4-6 grams/kg, and proteins 1-1.5 grams/kg.

Using the above method, the body in the first two days, almost completely depletes reserves glycogen, actively switching to cover energy costs in fats. Further, if fat burning continues under such conditions, the body can fall into a life-threatening stress state, as a result of which not only fat burning will stop, but also muscles (proteins) will be used as an energy source.

To prevent such a situation, a third was introduced, bootable carb day, when the amount of carbohydrate food in the diet increases, protein is cut, and fat intake is reduced to zero in order to replenish glycogen stores in the muscles and liver and continue the fat burning process (often one high-carb day is not enough to replenish glycogen stores, therefore introduce another day of moderate carbohydrate intake).

Also, it is worth noting that you should not skip meals, this is extremely important for you. If, for example, an athlete sitting on the mass can skip a meal, and then make up for it, along with another technique (which is also not desirable of course), then you should do this absolutely not worth it(additional increased surge insulin, can cause fat deposits)

Weight loss, with carbohydrate alternation, in the classic version described above, not uniform, due to the fact that most of the kilograms lost in the first two or three days return along with the liquid (1 gram of carbohydrates binds 4 grams of water) on the 4th-5th day of the diet, but already on the morning of the 6th day, the weight becomes the same as he was the beginning of the carbohydrate load (average minus 0.5-1 kg).

Foods to be consumed when drying the body

This list of food products is designed specifically for a diet (carbohydrate alternation). They can, and should be included when developing your menu for drying the body, and some can be completely excluded.

Table of allowed and prohibited products

You can’t dry out muscle mass with aerobic / anaerobic training alone, you need to carefully monitor what you eat.

Below, we present to you effective menu, which can be used by athletes in preparation for competitions (for weight loss, muscle relief). Do not use it on a regular basis, it is not suitable for a person who just wants to lose weight (in this case, read another, about nutrition for weight loss).

Menu (diet) for drying the body

The menu is based on carbohydrate alternation, that is, low-carb (protein) days are replaced by high-carb days.

An example of one 4-day microcycle for muscle relief might look like this:

In order to evaluate the effectiveness of this diet on yourself, you need to regularly weigh yourself at the same time (on the same scales!), On average, the weight should go no more than 1 kg per week (however, everything is individual here, as you already understood , after reading the paragraph about testosterone and weight loss, so experiment).

As an evaluative alternative, you can offer another method that will more clearly show the results of your drying - a mirror.

If you are a vegetarian (for example, partial), replace meat products with fish, if you are a complete (vegan), then be sure to include protein and creatine in your diet on an ongoing basis so that muscle mass is destroyed to a minimum. In general, who wants to combine vegetarianism with bodybuilding, we recommend reading this one.

You can introduce variety into your menu, change products (see the table below), the main thing is to follow our advice and menu the right products nutrition for drying the body, in conditions of carbohydrate alternation.

Table of high and low carbohydrate days

These products you need to include in your diet, when compiling a diet for drying muscles, depending on which day (high or low carbohydrate).

And of course, do not forget to look at the table of allowed and prohibited foods when developing your menu, with which you can easily make diversity into your power system.