Diet drying is one of the most popular ways to burn fat without losing muscle mass. It helps to normalize weight, make the silhouette more toned, and muscles - expressive and chiseled.

The main principles of the diet for drying

Diet for drying the body is a good help to create the perfect figure. The process of losing weight is due to the breakdown of deferred fat cells, when the body does not receive enough carbohydrates. The latter are a kind of fuel for organs and systems. If the body cannot get it from carbohydrates, it begins to break down fat cells stored in reserve.

The rules of this diet:

  • Reduce the amount of carbohydrates should be gradual. Too sharp a decrease in glucose can lead to poor health.
  • The recommended proportion of fats is 15-20%.
  • Control calorie content.
  • Breakfast is a must. This is an important meal that should not be skipped in any case.
  • Eat 5-6 times a day in small portions. No need to overeat or starve yourself.
  • Observe drinking regimen - about 3 liters of water per day. In the morning, immediately after waking up, you need to drink a glass of slightly warm liquid in order to prepare the digestive organs for daytime work.
  • Eat steamed foods in the oven, stew or cook.

Of course, no one has canceled special exercises to build muscle and eliminate fat, so you can’t do without training. They should be regular and intense.

Advantages and disadvantages

The advantages of this method of nutrition are that the result of burning subcutaneous fat will be a more prominent figure.

Minuses:

  • Drying is quite difficult.
  • The level of cholesterol rises.
  • Nervousness and irritability increase.

Girls increase the likelihood of disturbances in the reproductive and endocrine systems, sometimes menstruation ceases.

Diet options

It is very important to choose the right program so that you do not harm the body to the maximum.

Possible options:

  • Carbohydrate-free is the most common diet, attracted by its high performance. In fact, a small amount of carbohydrates is still present in the diet, since you can not do without them. The analogue is the Dr. Atkins diet, which consists of several stages - preliminary, subsequent fat burning, transition and support of the result.
  • Zonal. Most suitable for athletes who do not leave the usual workout even during drying. The composition of this diet is more balanced: 30:30:40 (BJU). However, to compile the menu, you need to calculate the need of a particular person for protein. The whole diet is divided into blocks: protein, fat and carbohydrate. There are no strict restrictions on the menu, the main thing is to control the caloric content of products and their nutritional value.
  • Paleo diet is an interesting type of program, which involves the use of only protein products with minimal heat treatment, as well as fruits, berries, vegetables in an exclusively fresh form. Replacing carbohydrates with fiber leads to intensive burning of unnecessary fats.
  • Fractional nutrition is a fairly gentle way to lose weight. Based on the division of the usual daily diet into 7 small meals with minimal intervals. It helps to easily reduce the volume of the stomach, establish digestion without stress for the body and burn fat. The result is guaranteed only in combination with physical activity.

Each of these programs has its own characteristics. To choose the most suitable option, you need to consult a nutritionist.

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List of allowed and prohibited products

The basis of the whole diet is protein food. The approximate intake of carbohydrates in the first 14 days is 2 g per 1 kg of body weight. Then the number decreases to 1.

The list of allowed products is quite impressive, so you will not have to suffer from hunger and monotonous nutrition:

  • lean meats are the main sources of protein;
  • seafood and fish;
  • eggs
  • low-fat sour milk;
  • buckwheat, oatmeal, barley, brown rice;
  • citrus fruits, apples - in moderation;
  • vegetables and greens;
  • sea ​​kale;
  • beans, lentils.

From the usual diet should be excluded:

  • all the buns;
  • potatoes;
  • pasta;
  • White rice;
  • bananas and grapes;
  • sweets.

The list of restrictions is not that long. And also it is worth forgetting about fried and fatty dishes.

Menus for women and men

An example of a menu for women:

  • In the first 28 days, you need to gradually remove carbohydrates and adhere to approximately such a scheme. In the morning - a portion of low-fat cottage cheese, bread, sour green apple or yogurt, orange, toast. You can have lunch with steamed fish or boiled meat, buckwheat, and vegetable salad. As an option - fish or meat soup. In the evening - baked meat, lentils, stewed vegetables.
  • At the second stage - the menu of the 5th week, you need to slightly change, minimizing the amount of carbohydrates. To do this, reduce the portion of cereals, remove toasts, bread rolls and fruits.
  • The third stage (6th week) - an almost complete rejection of carbohydrates. In the morning - a light salad of greens and tomatoes, a few eggs, for a bite - baked chicken fillet, cucumber, 2 tablespoons of buckwheat porridge. It is advisable to have lunch with stewed pike, a salad of green leafy vegetables, but for a mid-afternoon drink a cucumber smoothie. The last meal is 200 g of seafood salad with herbs.

Menus menus may look similar, only larger portions. Diet for drying should not be too low in calories, as this will lead to a decrease in testosterone production and a violation of male hormonal levels.

The right way out of the diet

The proposed program of the last week becomes a lot of stress for the body, so you need to go out of the diet gradually and smoothly. About a week or two more will be needed for recovery. In the coming period, long carbohydrates should be returned to the menu gradually.

This stage is also called the “reverse diet”. It helps to restore a slow metabolism, maintain excellent shape and permanently fix the result.

Attention: you don’t need to immediately give vent to your desires, focus on carbohydrate foods or overeat, as this will nullify the entire result achieved.

Contraindications and side effects

The diet is shown only to absolutely healthy people with decent muscle mass. Only in this case, such an experiment is justified, otherwise the result will be a banal exhaustion of the body, an exhausted face and a "heap" of health problems. Nutrition for muscle drying is necessary for all professional athletes, but only from time to time.

Contraindications:

  • pregnancy and lactation;
  • teenage years;
  • diabetes;
  • varicose veins and thrombosis (blood coagulation increases, which leads to the formation of clots);
  • heart disease and gastrointestinal tract;
  • problems in the work of the kidneys and liver;
  • disruptions in the metabolic process (with this nutrition, uric acid salts can be deposited in the joints).

During the diet, side effects are not ruled out:

  • weakness;
  • insomnia;
  • dry skin and hair;
  • Dizziness
  • slowness and lethargy;
  • fragility of nails;
  • fetid breath.

If there are alarming symptoms, you should consult a doctor, since an illiterate diet without carbohydrates can lead to disturbances in the work of many organs and systems.

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