The term "body drying" was formed among bodybuilders. At the beginning of training and muscle building athletes need to eat plenty. At this time in the body dominated by anabolic processes. To build muscle and at the same time get rid of fat is quite difficult. Therefore, it is first recommended to gain weight, and then remove the fat layer, switching to the mode of drying the body.
Some people believe that drying the body dehydrates the body. This is not true. The purpose of this diet is to reduce the carbohydrates entering the body to a minimum. With proper drying and strict compliance with the recommendations, in 2-3 months you can get rid of 10-15 kg, while maintaining muscle mass. The body acquires relief, and the muscles are clearly drawn.
Essential Tips for Effective Body Drying
The main principle of nutrition when drying the body is to limit the amount of fat and carbohydrates in the consumed foods. To avoid the adverse effects of such a diet, you need to know how the metabolism in the body, the role played by certain substances in it.
Carbohydrates are an easy source of energy. Processes that require a lot of energy are performed at the expense of glucose. It is absorbed by the hormone insulin, which is synthesized by cells of the pancreas. When glucose is too much, that part of it that is not converted into energy is deposited as glycogen in the liver and muscles. Excess glycogen forms fat.
When the body is deficient in carbohydrates, it begins to use glycogen and fat to form energy. If there is little carbohydrates, then glycogen and fat will be used for this. But in order to start losing weight, you need to stabilize the quantitative content of glucose in the blood. If the level of this substance remains high, lipolysis will not start, and fats will not be converted into energy. Consequently, fat loss will not follow.
Moreover, it has long been proven that unstable glucose levels cause a painful and painful feeling of hunger — an appetite that is very difficult to control. If the glucose level is normalized, in addition to weight loss, other changes will also appear: improvement of mood, appearance of cheerfulness and more energy, increase in working capacity, improvement of sleep, disappearance of insomnia, and normalization of blood pressure.
How to stabilize blood glucose with diet?
To normalize this indicator, it is important to eat regularly and gradually reduce the amount of carbohydrates consumed per day. It is also recommended to eat only carbohydrates with a low glycemic index. To determine this index using special tables. For the most effective drying, you must observe the following rules:
Breakfast is a must. Morning meal can not be missed in any case, even if you have never had breakfast before.
Do not eat before bedtime. If you wanted to eat in the evening, give preference to a glass of kefir or protein shake. In extreme cases, you can eat some raw vegetables or fruits.
Eat less, but more often. When the intervals between meals are 5 hours or more, it affects health. Eat optimal 4-5 times a day. The main amount of food should fall on the first 2 doses, the other 3 should consist of light low-carbohydrate foods with a low glycemic index.
Eat as little fat as possible. But this does not mean that they should not be present in the diet at all. If you completely eliminate any of the 3 main groups of substances (proteins, carbohydrates and fats), there is a risk of disrupting metabolic processes in the body, which will lead to serious diseases. In addition, with a lack of fat, the condition of the hair and skin, eyesight and general well-being deteriorates. Therefore, vegetable oils, eggs and cheese should always be present in your diet.
Sugar and baking - no. These products are strictly prohibited to eat during the drying of the body. You should also exclude from the diet crackers, chips, store ketchup, mayonnaise and ready-made snacks.
Refrain from taking alcohol. Alcohol irritates the mucous membrane of the stomach and increases the appetite.
Without observance of certain rules, it will be difficult for a fat person to lose weight, and for a thin person to gain weight. In order to lose weight, you must correctly calculate the amount of protein, fat and carbohydrates per 1 kg of your weight:
- 1.5-2 g of proteins
- 2-2.5 g of carbohydrates with a low glycemic index (for girls, this amount should be less, about 1-2 g for breakfast in the form of cereals)
- 1 g fat
- If, on the contrary, you consider yourself too thin and strive to gain weight, you need to use 1 kg of weight:
- 2-3 g of protein
- 4 g carbohydrates
- 1-2 g fat
Menu for drying the body: an approximate diet
Unlike other diets, when drying the body, the amount of consumption of some quite useful products (for example, fruits) is limited. The amount of vegetable oils per day should be no more than 1-2 tbsp. l You will also need to significantly reduce salt intake so that it does not contribute to water retention in the body. The duration of the drying period is, on average, 6 weeks:
- In the 1st week of the diet you need to eat 2 g of carbohydrates per 1 kg of your weight. For example, if your body weight is 50 kg, then you should eat no more than 100 g of carbohydrates per day. Fit cereal buckwheat and oatmeal, brown rice. Buckwheat is particularly useful because it has a low glycemic index. The basis of nutrition on the 1st week is the consumption of protein products, because chicken meat, low-fat cottage cheese, chicken eggs.
- In the 2nd week, the recommended consumption of 1 g of carbohydrates per 1 kg of weight. Now, for an approximate weight of 50 kg, only 50 g of carbohydrates will fall. Nutritional recommendations are the same as in the previous week.
- In the 3rd week, 0.5 g of carbohydrates should fall to 1 kg of weight. With a weight of 50 kg per day you need to eat only 25 grams of carbohydrates.
- The 4th week is no different from the previous one. However, if you feel a deterioration of well-being, skip this step and go on the power of the 5th week.
- 5th week - 1 g of carbohydrates per day per 1 kg of weight.
- 6th week - 2 g of carbohydrates per 1 kg of weight.
Body drying: reviews
Many people who have gone through the period of drying the body, note a positive result. Effectively enough to lose weight. True, most notes that it was difficult to switch to an unusual diet and give up their favorite foods.
Greater effect was achieved by those who consulted on the selection of diets with a nutritionist or trainer. But the positive dynamics was also noted by those who chose the diet on their own.
The inconvenience arose mainly from those people who have a busy work schedule and those who do not have the opportunity to eat properly with small intervals. But this problem can also be solved. The main thing during drying - do not forget to take vitamins and eat more fresh vegetables and cereals.
Drying the body is very effective and beneficial to the body. The only condition is not to resort to it too often. During the diet, the body comes to a tone, health and well-being as a whole are restored. The appearance of the figure improves, and the muscles become more prominent. If after 6 weeks of drying you did not get the desired result, repeat it after a while.