Drying menu: food options for men and women

If you have ever been interested in the issue of proper body drying (burning subcutaneous fat for maximum muscle definition) or at least sports and gyms in general, then most likely you already know the old proven truth that all the coaches and athletes of the world have been saying for many years .

It sounds like this: training – this is only 20% of success for a beautiful body, but 80% of success – this is proper nutrition. Even the most intense workout won't help you show off your best self to the world if you eat bucketfuls or indulge in fries and hamburgers.

About how and what to eat properly so that your drying of the body is successful and without harm to health – read the article estet-portal.com.

Drying the body: a menu for proper burning of subcutaneous fat

Nutrition for drying, although ideally should be tailored to a specific person (his goals, physiological characteristics, types of physical activity, etc.), still has some common features that you need to know about.

Before starting a diet that must be accompanied by alternating strength and cardio training, it will be useful to measure the percentage of body fat in order to know what you are starting from and what you need to strive for. This is easy to do even at home – read here for details.

The most basic rule for all athletes who decide that pumped up muscles need to be "exposed" under the skin (if the muscles are not pumped up, then there is no point in drying): in the nutrition system, proteins increase to a maximum and carbohydrates and fats decrease to a minimum.

However, contrary to the misconceptions of some novice iron fans, cutting does not mean that you should completely give up carbohydrates and fats in any form. Such a stereotype is very dangerous because a zealous beginner on a purely protein diet can earn serious problems with the liver and kidneys, which will not be able to remove protein breakdown products from the body in such an intensive mode.

And for girls on drying eating only proteins is also fraught with hormonal disruptions due to disruption of the work of other body systems.

So, fats should be present, but not more than 10% of the total diet, and only vegetable (with the exception – healthy fish oil).

There are two classic options with cutting healthy carbohydrates (of course, we forget about fast carbohydrates such as white bread, pasta and sweets completely).

It's better to try both and find out by experience the ideal formula for you personally, since each organism is individual and reacts with different efficiency.

Option #1. Keep the same amount of carbohydrates every day, but eat them only in the first two meals (no longer after dinner –). Among these carbohydrates are fruits and berries (except bananas, grapes and melons), cereals (buckwheat, oatmeal, brown rice), whole grain or rye bread (30 g per day, but not more than 2-3 times a week). Afternoon – low-fat proteins (boiled / baked chicken / turkey breast (without skin), veal, rabbit meat; sea white fish and seafood; boiled eggs; low-fat cottage cheese and kefir) and green vegetables (all types of cabbage, lettuce, spinach, cucumbers, broccoli, all kinds of greens), to which you can add a spoonful of vegetable oil daily.

Option #2 – the so-called carbohydrate alternation. Its essence – in the repetition of a 4-day nutrition cycle: on the first day there is a standard norm of carbohydrates, then they are reduced to a minimum, and on the fourth day – on the contrary, they are increased to the maximum allowed. It is believed that carbohydrate alternation speeds up the metabolism, as a result of which fat burning is accelerated. But everyone is different, so you need to try. We will write about menu options for carbohydrate alternation below.

A few more general rules:

• We eat small meals (no more than 300 g per meal) every few hours.
• We drink plenty of water.
• Minimize salt intake so as not to retain water in the body.
• Do not dry for more than 5 weeks to avoid health problems.
• We do not dry ourselves at all with diabetes, problems with the kidneys or liver, diseases of the gastrointestinal tract, as well as during pregnancy and lactation.

Read related: "The Plate Rule: How to control the amount of food you eat"

Nutrition for drying the body for girls at home

Attention! The menu shown in the article is just one of the food options, which can be adjusted and adjusted to a particular person.

The following approximate nutritional program is based on carbohydrate rotation and is intended for women of average build, 150 to 170 cm tall and 60 to 70 kg in weight.

Each day of the diet cycle is designed for 4 meals (at regular intervals).

First day

• 60 g boiled or baked white fish with herbs, 60 g boiled rice and half an orange
• Omelet with two eggs and half a glass of milk
• 60 g boiled chicken fillet, 60 g buckwheat porridge and a medium tomato
• 100 g fat-free cottage cheese and a medium orange

Second and third days

• Omelet with two eggs and half a glass of milk
• 60 g of boiled veal, a salad of a third of sweet pepper with a couple of lettuce leaves and herbs
• 80 g boiled or baked white fish with a slice of lemon, 150 g boiled cauliflower or broccoli
• 100 g fat-free cottage cheese or a glass of low-fat kefir

Fourth day

• 60 g of oatmeal with a spoonful of raisins and two or three pieces of dried apricots
•  2 boiled eggs, 60 g boiled rice with herbs, half an orange
• 70 g boiled veal, 60 g boiled rice, one tomato salad and a couple of lettuce leaves
• 120 g fat-free cottage cheese or the same amount of natural unsweetened yoghurt

Nutrition for drying the body for men at home

The carbohydrate alternating nutrition program indicated for girls can also be calculated for men on drying, however, then you need to proportionally increase portions several times.

If this system does not suit a man, you can try the classic option (refusal of carbohydrates in the afternoon). In this case, the diet cycle will last for three days – with 6 meals a day on the first day, 5 meals a day – on the second day and 4 times – to the third.

First day

• 200-250 g oatmeal (on water), 2 boiled eggs and coffee without sugar
• 200 g fruit
• 250g chicken broth, slice of rye or whole grain bread, unsweetened tea
• 200-300 g low-fat cottage cheese
• 200 g boiled or baked white fish, vegetable stew without oil and potatoes
• Glass of fat-free kefir

Second day

• 100 g low-fat cheese, 200 g buckwheat porridge, coffee with a teaspoon of condensed milk
• Apple
• 200 g durum wheat pasta with oil-free tomato sauce, 200 g boiled veal, a slice of rye or whole grain bread, tea with a teaspoon of honey
• 200-300 g low-fat cottage cheese
• 200 g boiled or baked white fish, vegetable salad without oil (but without tomatoes)

Third day

• 200 g of millet porridge, two egg scrambled eggs and half a glass of milk, coffee with a teaspoon of condensed milk
• 150 g low-fat cottage cheese, sprinkled with honey

• 250g lean beef broth, 200-250g oil-free cucumber and coleslaw, slice of rye or whole grain bread, unsweetened tea

• 200 g boiled chicken, boiled or stewed vegetables without oil

Serving sizes should vary depending on the man's baseline (height, weight, physique) as well as desired training goals and intensity (find out how to build your dream buttocks).

Don't forget about the right training system as well. And do not give up on the way to your goal! Surprise everyone on the beach in summer with your impeccable muscular relief. We hope that the advice of estet-portal.com will help you with this.