Drying The Body For Girls At Home, Menu For A Month

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

Drying the body for girls at home

Drying the body is one of the methods of getting rid of excess weight, and during drying it is fatty deposits that go away, and not muscle mass. To achieve results, you will need to follow a low-carb diet and exercise.

Drying the body is a slimming method that was originally developed for bodybuilders. However, the beautiful relief of the figure, which is obtained after passing through drying, prompted the use of this method of dealing with excess weight not only for athletes, but also for ordinary people.

Content:

Drying principles for girls

Body drying menu for girls for a month

Formula for calculating BZHU

Drying the body after 40 years - nuances

List of permitted and prohibited products for drying the body

Delicious and healthy recipes

Contraindications

Recommendations for girls for drying at home

Body Drying Workouts

Popular questions

Reviews and results

Drying principles for girls

To lose weight correctly, you need to adhere to the following drying principles:

The fat-burning diet should be continued for 30-60 days. More accurate timing depends on what the initial thickness of the body fat is.
You need to enter the dryer smoothly.
You should eat in small portions, but at least 5-7 times a day.
You need to drink at least 2 liters of water.
Calories should be counted throughout the day. The daily caloric intake depends on the woman's age, weight and physical activity. The average daily calorie intake is 1500 kcal.
Sports should be regular. Strength training should be combined with aerobic training.
Carbohydrate food should be severely limited. But it is necessary to reduce its volume gradually, and not abruptly.
Breakfast should be hearty.
Dishes can be prepared in any way other than frying.
The menu should be limited to flour and sweet foods.
Fats should be eliminated, but they cannot be completely abandoned. The best source of fat is vegetable oil.

Body drying menu for girls for a month

First week

In the first week of drying carbohydrates, 2.5 g per 1 kg of weight should be received per day. They can be scooped from cereals (brown rice and buckwheat), from vegetables and fruits.

The menu is based on the following products:

Every other day you need to eat fish.
Chicken breast is used as meat.
Cheese is rarely eaten, but kefir and cottage cheese are consumed often.
Be sure to have fresh vegetables, lettuce and herbs on the table.

Use vegetable oils and lemon juice as a salad dressing.

Menu for the first week of drying:

1 meal

2 meal

3 meals

4 meal

Sea perch - 150 g;

Buckwheat - 30 g;

Grapefruit - 50 g.

Boiled eggs - 2 pieces;

Milk - 1/3 cup.

Steamed chicken and rice cutlets - 190 g;

1/3 part of a tomato;

3 olives.

Orange - ½;

Cottage cheese - 0.25 kg.

Omelet from three chicken eggs;

Milk - 100 g.

Vegetable Salad;

Turkey fillet - 150 g;

Berries - 20 g.

Perch - 170 g;

Broccoli - 140 g;

Lemon - 3 wedges.

0.4 l of kefir.

Omelet of 3 chicken eggs.

Greens - a whole bunch;

Pike perch - 150 g;

Grapefruit.

Minced veal cutlets - 100 g;

Boiled rice - 30 g.

Cottage cheese - 0.3 kg;

One carrot.

Steamed chicken cutlets - 160 g;

Half an orange;

Boiled buckwheat - 70 g.

Vegetables and pike perch - 0.2 kg;

Tomatoes - 20 g;

Rice - 50 g.

Vegetable salad with vegetable oil - 150 g.

Kefir - 150 g;

Grapefruit - 50 g;

Tea and honey.

five

An omelet made from one yolk and three proteins;

Berries - 50 g.

Cabbage soup - 250 g;

Boiled beef - 70 g;

Greens - 1 bunch.

Seafood - 0.2 kg;

Half an orange.

0.3 kg of cottage cheese;

Grapefruit - 50 g.

Oatmeal with dried fruits - 30 g.

Greek salad - 30 g;

Chicken fillet - 0.3 kg.

Fresh cabbage salad - 40 g;

Boiled pike perch - 170 g.

Orange;

0.2 kg of cottage cheese.

Steam omelet based on 2 eggs;

Grapefruit.

Chicken fillet;

Brown rice - 30 g;

Juice - 100 g;

A bunch of greenery.

Seafood and lemon - 0.2 kg.

Cottage cheese with berries - 0.3 kg;

Tea with honey.

Second week

In the second week of drying, the amount of carbohydrates should be limited to 1 g per 1 kg of weight. These foods should be consumed in the morning.

Menu for the second week of drying:

	1 meal	2 meal	3 meals	4 meal
	0.3 kg of cottage cheese; 0.3 l of tomato juice; Three boiled eggs.	Vegetable salad - 150 g; Chicken fillet - 180 g; Drinking yogurt - ½ cup.	Boiled pike perch fillet 0.2 kg; Juice - 0.2 l.	Cottage cheese and berries - 0.3 kg.
	Cottage cheese - 0.15 kg; Nuts - 20 g.	Chicken fillet - 0.21 kg; Cauliflower - 90 g; Brown rice - 20 g.	Pollock - 180 g; Buckwheat - 20 g; Orange - 20 g.	Kefir 0.2 l.
	Omelet of three eggs; Tea with honey.	Tomato - 20 g; Brown rice - 20 g; Chicken fillet - 0.3 kg.	Seafood with lemon juice - 0.15 kg.	Cottage cheese - 0.3 kg.
	Two boiled eggs; 0.2 l of kefir.	0.3 l of broth; Minced chicken dumplings - 0.18 kg; Tomato - 60 g.	Perch - 150 g; Buckwheat - 20 g; Greens - 1 bunch.	0.25 kg of cottage cheese with berries.
five	Omelet with 3 whites and one yolk; Berries - 50 g.	Shchi - 0.25 l; Boiled beef - 0.17 kg; Greens - 1 bunch.	Seafood - 0.2 kg. Half an orange.	Cottage cheese - 0.3 kg; Grapefruit - 50 g.
	Omelet made from 2 steamed eggs; Grapefruit.	180 g minced chicken dumplings; ½ cup yogurt 100 g of Greek salad.	Lemon - 2 slices; Seafood - 0.2 kg.	Cottage cheese with berries 0.3 kg.
	A whole orange; Omelet of 3 eggs.	Perch fillet; Greek salad - 80 g; Buckwheat - 30 g.	Chicken fillet - 0.33 kg; A whole grapefruit.	Cottage cheese - 0.3 kg.

Third week

In the third week of drying, the amount of carbohydrates consumed per day should be cut even more - to 0.5 g per 1 kg of weight. In addition, fruits are completely excluded from the menu.

Menu for the third week of drying:

1 meal

2 meal

3 meals

4 meal

0.28 kg of cottage cheese;

Omelet of three eggs.

0.15 kg chicken fillet;

Chicken puree soup - 0.2 l with olive oil;

Greens - 1 bunch.

Seafood - 0.2 kg;

Lemon - 2 wedges.

0.3 l of kefir.

Tomato - 1/2 pcs;

Boiled eggs - 2 pcs.

Minced veal cutlets - 0.2 kg;

Buckwheat - 20 g;

Green salad - 20 g.

Lightly salted salmon - 0.2 kg;

Greens - 1 bunch.

Cottage cheese - 0.325 kg;

Nuts - 5 g.

Steamed fish mince cutlets - 0.2 kg;

Rice - 20 g.

Broth - 0.3 l;

Fillet - 0.3 kg;

Greens - 1 bunch.

Seafood - 0.2 kg.

Leafy green lettuce - 1 sheet.

Cottage cheese - 0.25 kg;

Kefir - 0.3 l.

3 egg omelet;

Tea with honey.

Minced turkey cutlets, steamed - 150 g;

Broccoli - 80 g;

Greens - 1 bunch.

Perch - 0.25 kg;

Buckwheat - 20 g;

Tomatoes with oil - 20 g.

Kefir - 0.3 l.

five

Boiled eggs - 3 pcs.

Fillet - 0.3 kg;

Brown rice - 20 g;

Greens - 1 bunch.

Seafood - 0.2 kg;

Lettuce leaf with oil.

Cottage cheese - 0.3 kg;

Nuts - 10 g.

0.3 kg of cottage cheese;

Tea with honey.

Shchi - 0.3 l;

Minced turkey cutlets - 150 g.

Lightly salted salmon - 0.2 kg;

Lettuce leaf.

Kefir - 0.3 l.

Omelet of three eggs;

Tea with honey.

Lettuce leaves;

Perch;

Buckwheat - 20 g.

Vegetable salad - 100 g;

Fillet - 0.3 kg.

0.3 kg of cottage cheese.

Fourth week

In the fourth week of drying, carbohydrate foods are minimized. It is allowed to eat no more than six tablespoons of porridge per day. You can't eat carrots.

Menu for the fourth week of drying:

	1 meal	2 meal	3 meals	4 meal
	Three boiled eggs.	0.5 l of broth; Minced veal cutlets - 0.18 g; Tomato - 20 g.	Perch and greens - 0.2 kg; Porridge - 10 g.	Kefir - 0.2 l; Cottage cheese - 0.3 kg.
	Salmon - 0.3 kg; Vegetable salad - 150 g.	0.3 kg fillet; Vegetable salad - 150 g.	0.3 kg of seafood, salad leaves.	0.3 kg of cottage cheese; Nuts - 10 g.
	Omelet of three eggs; Tea.	0.2 kg minced chicken dumplings.	Perch - 0.25 kg; Leaf lettuce - 1 sheet; Nuts - 20 g.	Fat-free yogurt - glass.
	Boiled eggs - 2 pcs; Fillet - 100 g.	Salmon - 0.2 kg; One leaf of lettuce.	Minced turkey cutlets, steamed - 0.15 kg; Greek salad - 50 g.	Kefir - 0.3 l; Cottage cheese - 0.2 kg.
five	Three eggs omelet and a glass of tea.	Chicken broth - 0.4 l; Perch - 0.15 kg; Broccoli - 30 g.	Fillet - 0.33 kg; Greek salad - 30 g.	Cottage cheese - 0.3 kg; Greek salad - 50 g.
	20 g of rice; 0.25 kg fillet.	0.3 kg of salmon; Lettuce leaf.	Cottage cheese - 0.4 kg.	Kefir - 0.2 l.
	Three boiled eggs and a glass of tea with honey.	0.15 kg minced chicken dumplings; Rice; Greens - 1 bunch.	Perch with lemon - 0.25 kg; Lettuce leaf.	Cottage cheese - 0.3 kg.

Formula for calculating BZHU

To calculate your metabolic rate, the following steps are required:

Women: 655 + (96 * weight / kg) + (1.8 * height / cm) - (4.7 * age in years).
Men: 66 + (13.7 * weight / kg) + (5 * height / cm_ - (6.8 * age in years).

The resulting figure must be multiplied by the activity coefficient:

If a person leads a sedentary lifestyle and moves little, then multiply by 1.2.
If a person goes in for sports 1-3 times a week, but the loads are not too intense, then it will be necessary to multiply by 1.38.
If a person trains 1-5 times a week, and the load is moderate, then it will need to be multiplied by 1.55.
When physical activity is high, then you need to multiply by 1.73

It is necessary to subtract 500 from the resulting value. The final figure will characterize the daily calorie content.

The next step is to calculate the calorie corridor:

To determine the minimum daily calorie content, 250 should be subtracted from the daily calorie content.
To determine the maximum daily calorie content, you need to add 100 to the daily calorie content.

For example, if the average daily calorie content of a person is 1600, then he cannot gain more than 1700 kcal and less than 1350 kcal.

The last step is to calculate the amount of protein, fat and carbohydrates. One gram of protein and carbohydrates contains 4 kcal. One gram of fat contains 9 kcal. You should consume 30-35% of proteins, 15-20% of fats and 45-50% of carbohydrates per day.

The calculation is done as follows:

Protein:
- Minimum level: (1350 * 0.3) / 4 = 101 g.
- Maximum level: (1700 * 0.35) / 4 = 148 g.
Fats:
- Minimum level: (1350 * 0.15) / 9 = 22 g.
- Maximum level: (1700 * 0.2) / 9 = 37 g.
Carbohydrates:
- Minimum level: (1350 * 0.45) / 4 = 151 g.
- Maximum level: (1700 * 0.5) / 4 = 212 g.

Drying the body after 40 years - nuances

To dry the body after 40 years, you will need to draw up a nutrition program with a menu for 14-28 days. Regular physical activity is no less important at this age.

After 40 years, the amount of carbohydrates consumed should be cut back a little. Entering the diet should be very careful, as well as leaving it.

In addition to the standard menu, you can use nutritional supplements designed for athletes. For example, it can be: Yohimbine, Acetyl L-carnitine, Express.

List of permitted and prohibited products for drying the body

A diet on the dryer should include protein, fat and carbohydrates, but with an emphasis on the first component. Fast carbohydrates should not be on the menu.

Allowed Products:

Any fish.
All vegetables except potatoes and legumes.
Any meat: chicken, turkey, beef, veal, lamb, rabbit and nutria.
Milk, cottage cheese, kefir, yogurt, tofu cheese.
Seafood.
Chicken egg white.
Greens.

Restricted products:

Boiled potatoes in their skins, baked potatoes.
Hard pasta.
Groats.
Nuts and dried fruits.
Berries.
Low-fat types of cheese.
Chicken egg yolk.
Legumes.
Wholemeal bread.

Prohibited Products:

Wheat flour bread and other flour products.
Sweet.
Soft wheat pasta.
Mayonnaise.
Canned food.
Smoked products.
Sausage.
Processed cheese.

Delicious and healthy recipes

Greek salad

To prepare the dish, you will need the following components:

One lemon.
Two teaspoons of dried oregano.
Three teaspoons of minced garlic.
A teaspoon of basil.
Two tablespoons of wine vinegar.
One Romaine salad.
A cup of olive oil.
Two tomatoes.
Cucumber, green pepper and red onion - 1 pc.
0.2 kg of feta cheese.
A cup of olives.
Salt and pepper to taste.

To make the sauce, mix lemon juice with oregano, garlic, olive oil, wine vinegar and sugar. To obtain a uniform consistency, the sauce is whisked and cooled.

The vegetables are cut, put in a salad bowl, poured over with sauce, kept for a quarter of an hour and served.

Sea bass

To prepare the dish, you will need the following components:

4 stalks of green onions.
A bunch of cilantro.
A clove of garlic.
One lime.
One Jalapeno pepper.
1/4 cup lime juice and the same amount of olive oil.
A teaspoon of honey.
Two tablespoons of vegetable oil.
1.5 kg of sea bass.
Three tablespoons of flour.

You can serve corn tortillas with the dish.

Jalapenos, garlic, lime zest, cilantro, onion, olive oil, salt, honey are mixed separately.

The perch is rubbed with pepper and salt, doused in flour and fried in a preheated pan. After the end of frying, the fish is poured with the prepared sauce and served with flat cakes.

Chicken with broccoli and almonds

To prepare the dish, you will need the following products:

0.35 kg chicken fillet.
0.5 kg broccoli.
Chili Flakes - 1/2 teaspoon
Roasted almonds - 0.1 kg.
A teaspoon of sesame oil.
To taste salt, pepper and olive oil.

Chicken fillet is rolled in seasonings, fried in a hot frying pan, then cooled and cut into strips. Broccoli is boiled in boiling salted water for a few minutes. They are fried in olive oil along with chili flakes, at the end of frying add chicken fillet and almonds. The dish is poured with sesame oil, salt and pepper. Fry for another two minutes.

Shrimp with garlic and honey with broccoli garnish

To prepare the dish, you will need the following products:

0.45 kg of shrimp.
Two tablespoons of garlic.
A teaspoon of ginger root.
Half a cup of honey.
1/4 cup soy sauce
1.5 cups broccoli

Garlic, honey, ginger and soy sauce are mixed - this is a marinade for shrimp, but you need to take not all of it, but only 1/3 part. The marinating time is 60 minutes. Broccoli is stewed in two tablespoons of sauce for five minutes. Shrimps are stewed there for minutes. When the shrimp is cooked, broccoli is added to them again and heated for another 3 minutes. The finished dish is poured with the remnants of the marinade.

Chicken fillet with asparagus and lemon wedges

To prepare the dish, you will need the following products:

0.4 kg chicken fillet.
1/4 cup flour.
4 tablespoons of butter.
2 cups asparagus
2 lemons.
2 tablespoons of honey.
To taste: salt, pepper, lemon pepper seasoning.
For decoration, you need chopped parsley.

The chicken is beaten until the fillet is 1 cm thick. Dip the fillet in flour with salt and pepper, fry in butter for three minutes on each side, sprinkle with lemon pepper on top.

The asparagus is sautéed in a skillet until it turns bright green. The asparagus is removed, after which the lemon is fried in butter for two minutes. Now put asparagus, chicken and lemon in layers on the pan again, heat thoroughly. You can pour the sauce over the dish. For its preparation, honey is drowned along with butter, in the same fat that remained after frying chicken and lemon. This will give the dish a lemon flavor.

Contraindications

Drying the body is unacceptable if the following contraindications are present:

Liver disease.
Carrying a baby.
Diseases of the digestive system.
Diseases of the urinary system.
Diseases of the heart and blood vessels.
Lactation.
Diabetes mellitus and other pathologies of the endocrine system.

Recommendations for girls for drying at home

In order for body drying carried out at home to have an effect, you must adhere to the following recommendations:

You need to eat every 2-3 hours to avoid sharp jumps in blood sugar levels.
You need to drink clean water every hour. To calculate the volume of water that should be drunk for knocking, you need to multiply your weight by 0.03.
Every day you need to monitor the calorie content of the meals you eat.
Every fifth day you need to do carbohydrate. At this time, you should increase the amount of carbohydrate food consumed, which will prevent the burning of muscle mass.
Women can stick to drying for 12 weeks, and men for 8 weeks. If drying is practiced for the first time, then its duration should not exceed 5 weeks.
It is imperative to play sports during drying.
When the amount of carbohydrates consumed is declining, you need to increase the amount of protein food to 2-3 g per 1 kg of body weight.
In order to prevent a malfunction in metabolic processes, it is necessary to reduce the daily calorie content of the diet smoothly, and not abruptly: by 200 kcal in 7 days, but no more.
Taking vitamin and mineral complexes will help to avoid slowing down metabolic processes.
If the "weight has risen", then the body should arrange a two-day "carbohydrate boom". This activates the thyroid gland.
Avoid fast carbohydrates such as soft wheat pasta or white rice.
To speed up the fat burning process, it is necessary to completely abandon carbohydrate foods once every 7 days.
Taking casein protein will prevent you from feeling hungry and will prevent the development of catabolism.
Take L-Carnitine before every workout. This will increase the number of calories burned by 2 times.
On days when you have a workout, you should not sharply limit the amount of carbohydrates consumed.
Eat slow carbohydrates or drink whey protein before exercising.
A serving of fatty fish should be consumed once a day. A portion does not contain more than 200 kcal, but the fats that are part of it have a positive effect on the process of losing weight.
Dinner should consist primarily of protein foods. You can even replace these foods with casein protein with low-fat milk.

Body Drying Workouts

Exercise is essential for drying your body to be successful. Moreover, you can do it even at home.

To create a training plan, you must adhere to the following recommendations:

Strength exercises should be alternated with aerobic exercises.
Two times in 7 days you need to do strength exercises and three times aerobic. Examples of the most effective aerobic exercise: swimming, running, cycling, step aerobics, jumping rope, rowing, roller skating.
Aerobic exercise is best done in the morning, right after waking up.
Your heart rate during exercise should be 120 beats per minute.
The optimal workout duration is 45 minutes - 1 hour.
It is good to use a heart rate monitor during exercise.
The body must regenerate. For this, two days a week should be exempt from training.
You should eat 2 hours before the start of classes and two hours after them.

Workout plan

The training plan presented is designed to work out the main muscle groups. It is suitable for beginners. Exercises need to be performed 10-15 times, 3 sets each. After two months, the number of approaches can be increased to four.

To begin with, you need to train three times a week, and then you can increase the number of exercises to four. One workout takes 60 minutes. Subsequently, the time is increased to 90 minutes.

Workout 1. Start a workout with a warm-up.

Twisting while lying on the floor.
Deadlift using dumbbells.
Dumbbell press from a sitting and standing position.
Dumbbell Squats.
Push-ups from the bench in the back.
Dumbbell lunges.
One dumbbell row with an incline of the body.
French press using dumbbells.

You need to finish the workout with a hitch, which lasts 2-5 minutes.

Workout 2. You need to start doing the exercises with a ten-minute warm-up.

Raising the legs from a prone position.
Raising a chair using dumbbells.
Spinning from the bench with a wide grip.
Stretching from a standing position with dumbbells.
Bent-over dumbbell lifting.
Dumbbell lunges.
Side bends with dumbbells.
Standing dumbbell curl.
Dumbbell Calf Raises.

You need to finish the workout with a 2-5 minute cool down.

Reviews and results

Antonina, 37 years old: “I didn't even expect that drying would allow me to see abs cubes on my stomach. This program really works. Drying is now my priority diet. I am a vegetarian and have adapted the menu to suit my body. It is imperative to train hard. In 5 weeks I have lost eight kilos."

Larisa, 43 years old: “I didn't get any cubes, but the fat from the sides and belly was gone. In five weeks I managed to get rid of 15 kg of excess weight. I trained well. I will definitely repeat this complex."

Violetta, 26 years old: “I adhered to a wide variety of diets, so I was very skeptical about drying. I have no contraindications to the complex, so I decided to try it. The first days were difficult, but as soon as the results appeared, it gave me strength. I lost 7 kilograms of excess weight, while I did not experience dizziness or fatigue. Therefore, I recommend that you definitely try drying if you want to really lose weight."

Valentina, 31 years old: “I went through drying a year ago, I did it under the supervision of a specialist. Already after 7 days I managed to lose 7 kg. I didn't get a relief press, but I lost 19 kg during the entire drying time. A lot of time has passed, and the result is holding, but I go to the gym. I want to repeat drying again to finally see the cubes."

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).