Protein salads for weight loss and drying the body: PP recipes

What is body drying

Drying is burning fat when its level drops below normal. This is necessary for the muscles to become prominent. Before this stage, you need to gain muscle mass and train.

The term “Body Cutting” is used by professional athletes and is a method of reducing fat tissue.
The desired effect can only be achieved through a combination of exercise and proper nutrition.

However, when drying, beginners often make the following mistakes:

1. Refusal to eat. Fasting can have a bad effect on health, so even while burning subcutaneous fat, meals should be balanced and regular.
2. Insufficient fluid volume. When the body does not receive enough clean water, it begins to retain it, preventing fat burning.
3. Incorrect ratio of proteins, fats and carbohydrates (KBZHU).

It is necessary to take into account that drying for girls and men is different. This is due to the fact that women's bodies physiologically contain more fat and estrogen. Poor nutrition affects hormone levels, well-being and skin condition.

How to dry yourself properly for girls: tips for staying dry

Like any diet, a nutritional system for drying the body cannot give significant results without maintaining a drinking balance and a rest regime. Muscle tissue reacts especially sensitively to lack of sleep and lack of fluid in the body, so the rule “at least 2 liters per day” should become a daily habit, and you need to sleep at least 7-8 hours a day. Otherwise, stress, chronic fatigue, increased body fat, loss of muscle mass. And if for those who simply want to lose weight this may not be a very critical fact, then for fitness athletes this is a serious mistake.

The mechanism of weight loss during the drying process for women is based on a gradual rejection of carbohydrates: over 2-3 weeks, their amount in the diet decreases, after which they are almost completely excluded from the menu for a period of 14 to 21 days.

The diet should be combined with aerobic exercise and strength training. Running, cycling, dancing or roller skating are great first steps. As for strength training, emphasis should be placed on it, especially during the first two to three weeks. Exercise regimens should be structured so that the maximum number of muscles work during each workout.

To start losing excess weight, you need to accurately count calories - any online calculators that can be found on the Internet can handle this. The main rule is that consumption must exceed consumption.

The main difference between women's drying and men's is the greater amount of fat consumed. For the female endocrine system, healthy polyunsaturated fats are irreplaceable, because the production of many hormones, regulation of the menstrual cycle and general well-being depend on them, so you should not completely exclude them from meals. Therefore, 1-2 tablespoons of olive oil added to the salad will definitely not harm, but it cannot be used for frying or any heat treatment of dishes during this period. Of animal fats, only certain types of fish are allowed. By the way, nutritionists and trainers sometimes allow women to eat very little sweets if it becomes completely unbearable without treats. You should give preference to natural marmalade or marshmallows, homemade marshmallows, dark chocolate, but not cookies, ice cream, sweets or lollipops.

Meals during the period of weight loss should be fractional, that is, you need to eat 4-5 times a day in small portions. This way the body will not feel hungry and the metabolic process will not slow down. Approximately two-thirds of the total amount of food should be consumed in the first half of the day. Dishes can be boiled, baked, stewed, grilled, but not fried.

While following a diet, girls should pay special attention to their skin: massages, Charcot showers, body wraps and spa treatments will save you from loss of elasticity and the appearance of stretch marks.

Drying the body is allowed only after reaching a certain percentage of muscle mass - a consultation with a nutritionist or sports trainer in this case will help find the answer to the question of whether it is possible to dry at this stage of building an attractive body.

A four- or six-week weight loss marathon should not be repeated more than 2 times a year.

Trial menu

Before switching to drying, you can adhere to a trial diet for several days with the following rules:

1. Gradually reduce calories.
2. Eat 4-5 times a day in small portions.
3. Eat complex carbohydrates for breakfast or lunch, and light proteins for dinner.
4. Don't eat a few hours before bedtime.

At the beginning of drying, you need to gradually reduce the caloric content of food to avoid stress.

If this regime suits the body, then you can move on to a full menu.

Main recommendations for a cutting diet

The body-drying diet for men is a program that provides several important rules. In order for the process of weight loss and muscle definition to be started correctly, and nutrition to give strength, but not contribute to the deposition of fat reserves, you should:

• Drink at least 2.5 liters of water every day. Water is the basis that is necessary to start the metabolic process.
• Be sure to make time for breakfast. Skipping the first meal means slowing down the metabolic process. The first meal should take place at least an hour after waking up.
• You should not completely exclude fats from your diet. Otherwise, the skin becomes flabby, it sags, wrinkles, and stretch marks may appear on its surface - unsightly brown or whitish stretch marks. However, the quality of fats consumed must be high. You should not eat fast food that contains trans fats. You need to use foods that contain polyunsaturated fats. They are found in some types of fish, as well as in flaxseed oil. You can also use butter, lamb, pork, eggs, milk, cocoa, cheese and nuts to prepare some dishes. You cannot completely give up healthy foods, since you need them every day.
• Harmful fast food snacks are prohibited. You should not include crackers and chips in your diet; snack nuts and sweets, flour products and buns, various canned foods, etc. are prohibited.
• You need to eat food strictly according to the schedule. Even if you are very hungry, you should not eat at night. The last meal should be taken 3 hours before bedtime. At this time, you should eat foods that do not contain a lot of fat. This could be a glass of yogurt and kefir.
• Eat food often, but in small quantities. Meals should be consumed in small portions, but often enough. It is necessary to take breaks between meals for 2–3 hours.
• Forget about bad habits, including alcohol, cigarettes, energy drinks, etc.
• There should be room in your diet for healthy carbohydrates that are high in fiber.
• Control the amount of sweet foods you consume. They may be present in the diet, but in small quantities. Do not forget that any cutting diet for men is a strict nutrition program that requires strict adherence to the diet and the inclusion of only permitted food products, and in limited quantities. This means that during sports activity it will be necessary.
• Take multivitamins that will prevent deficiency of minerals, trace elements, and important vitamins. These are substances that the body needs literally every day for normal metabolism, metabolic processes, etc.

Allowed products during the drying period

Despite food restrictions during the period of burning subcutaneous fat, the diet should not be monotonous.
To do this, the menu must include products that are allowed for drying, for example:

• protein products: boiled chicken breast, low-fat cottage cheese, fish, seafood, dairy products, eggs (protein);
• cereals: buckwheat, brown rice, quinoa, wheat or corn grits;
• legumes: lentils, beans, chickpeas, soybeans;
• fruits and vegetables: zucchini, tomatoes, cabbage, peppers, cucumbers, greens, celery, apples, grapefruits;
• nuts: almonds, walnuts;
• fats: olive, sesame or flaxseed oil.

The menu based on such products is tasty and healthy, because... it will have the correct ratio of KBJU.

Main courses for a low-carbohydrate diet

We offer interesting recipes for second courses that are suitable for both dinner and breakfast while drying.

Chicken marinated in kefir

To prepare the dish, raw chicken breast (no more than 150 g) will need to be rubbed with spices, sprinkled with herbs and poured with kefir diluted with water. The meat should marinate overnight in the refrigerator. The finished marinated fillet will need to be fried in a grill pan without oil.

Protein salad

Ideal for dinner or afternoon snack. Mix boiled chicken fillet, squid and soft-boiled egg, stir - a delicious and healthy protein salad is ready!

Chicken in cottage cheese sauce

An excellent dinner option while drying the body is boiled chicken with a sauce of garlic, cottage cheese, herbs, spices and water. The breast will need to be poured with sauce and left for several hours.

Julienne based on chicken and mushrooms

A popular and tasty dish, suitable for a diet while drying the body, based on boiled chicken fillet. Pieces of the finished breast will need to be cut, then lightly fried with onions in a frying pan. Chicken and mushrooms are laid out in layers in julienne molds, after which the mass is filled with low-fat natural yogurt. To form a golden brown crust, you can use granular cottage cheese.

Fish balls

An excellent option for a diet while drying the body is minced fish balls. Choose low-fat varieties of fish. Boil the fillet and then remove the bones. Grind the fish through a meat grinder, add onion and a little garlic to the minced meat, and one raw egg. Form into balls and fry them until golden brown in a frying pan without oil. You can finish the dish in the oven (10 minutes is enough).

Chicken breeze with mushrooms and soy sauce

An interesting recipe for a dish, again based on boiled chicken fillet. The breast is cut into strips, mushrooms lightly fried without oil are added, after which the mass is seasoned with soy sauce and simmered for 15 minutes.

Among seafood dishes that are especially useful during drying, one can highlight an interesting recipe - stuffed squid. To prepare the dish, two squids, previously dipped in boiling water for a few minutes, will be enough. You can stuff the carcasses with low-fat cottage cheese, egg whites and mushrooms. You will need to fry the finished squid in a frying pan without oil or bake it. Soy sauce is suitable as an additive.

Continuing to consider recipes based on seafood, let's talk about a dish with the interesting name “Seafood”. We are talking about seafood-based aspic. To prepare aspic, gelatin is diluted with boiled, cooled water and then left for an hour. The seafood broth in which they were pre-cooked is added to the prepared swollen gelatin. The finished delicacy is laid out on a plate and poured with broth and gelatin.

Special menu and meals

Drying on average lasts about one and a half months.
For safe and comfortable fat burning, you can create a weekly menu for the entire diet period. It is important to correctly determine the daily norm of KBJU. There are online calculators for calculations.

But now you don’t have to count calories, proteins, fats and carbohydrates, but simply order a ready-made diet for drying, here are some of them:

For men (per 2000 calories)

Balanced nutrition from Level Kitchen

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First week

The first week of the diet is aimed at gradually reducing carbohydrates (up to 2 g per 1 kg of weight) and reducing fat (up to 13-15%).
1 day. For breakfast, you can eat several boiled eggs, for example, 1 with yolk, 2 with white only, and drink green tea without added sugar. Lunch should include boiled chicken or turkey fillet and a salad of fresh vegetables with butter. For dinner, it is best to boil white fish and eat an orange or grapefruit.

Including white fish in your diet helps get rid of excess subcutaneous fat. Day 2. Breakfast: oatmeal with water, tea, banana. Lunch: cabbage salad and baked or boiled chicken fillet. Evening meal: herbal unsweetened tea and low-fat cottage cheese.

Day 3. Breakfast: muesli and eggs. Lunch: boiled breast and vegetable soup. Dinner: fruit salad, cottage cheese, tea without additives.

Day 4 Breakfast: omelet and dried fruits. Lunch: mushroom and pea puree. In the evening you can eat beans and cucumber salad.

Day 5 Breakfast: muesli, green tea and boiled eggs. Lunch: boiled squid, durum wheat pasta, vegetable salad. Evening meal: buckwheat and yogurt.

Day 6 Breakfast: rice porridge and tea with lemon. Lunch: buckwheat and boiled breast. Dinner: cottage cheese (a handful) and fruit salad.

Day 7 Breakfast: corn porridge and ginger tea. Lunch: brown rice and light salad. In the evening, it is best to eat cottage cheese with berries.

Between main meals, you can eat apples, nuts, pumpkin porridge, low-fat kefir, bread, etc. as snacks.

Second week

After the body adapts to the drying regime, in the second week carbohydrates are reduced again (to 1 g per 1 kg of body weight). Protein consumption should be 4/5 of the daily value, and fat - only 1/5. At this stage, fruits and cereals are excluded from the diet. In the evening, you can eat yogurt, cottage cheese, boiled lean meat (without seasonings).

Cottage cheese for drying is best suited with low fat content.

Third week

In the third week, the amount of carbohydrates consumed is reduced to 0.5 g per 1 kg of weight. Such a decrease can affect the condition of the entire body, so you need to carefully monitor its reaction. If you feel slightly unwell, you can drink a glass of fruit juice. Cereals are removed from the menu, but cottage cheese, milk, chicken breast, bran, and eggs remain.

Fourth and fifth week

The fourth week coincides with the third, i.e. a minimal amount of carbohydrates remains. Finally, dairy products are eliminated. If you feel unwell or uncomfortable, you should stick to the menu for the second week.

The fifth week is considered the initial stage of exiting the drying period. At this time, the diet of the first seven days is duplicated.

Sixth week

In the sixth week, the return to normal nutrition continues, the amount of carbohydrates consumed gradually increases. The process of exiting drying is in the reverse order: the volume of vegetables and cereals increases, fruits, pasta, etc. are again included in the menu. Such a smooth transition will allow you to maintain the result with maximum safety for the body.

Breakfast and desserts

Light and nutritious breakfast dishes will help you start your morning deliciously.

White omelette with curd mass

To prepare an omelet, the whites are separated from the yolks, after which they are beaten with low-fat cottage cheese, herbs and spices to taste. The finished omelette is baked in the oven until cooked.

A traditional dish is cottage cheese casserole. To prepare the dish, mix 200 g of low-fat cottage cheese with cinnamon, cocoa and vanilla. The mass is baked in the oven.

Omelet in a water bath

Dishes during a dry diet should be low-fat, so it would be appropriate to replace the traditional fried omelette with a boiled one. Combine two eggs, add a little skim milk, herbs and spices to taste - beat the resulting mass. Pour the finished mixture into a glass and cook in a saucepan with boiling water.

Prepare cheesecakes without oil in the microwave. To do this, mix low-fat hard cottage cheese with protein, add a few tablespoons of fiber and mix the dough. Make cheesecakes, place them in a microwave-safe dish and bake.

For dessert during a low-carbohydrate diet, you can treat yourself to curd jelly. Pour a glass of water over the gelatin and give it time to swell. Boil the mixture over low heat, then cool. Add 150 grams of low-fat cottage cheese, vanillin and cocoa to the cooled gelatin. Mix the resulting mass with a blender, pour into bowls and leave in the refrigerator overnight.

Bon appetit!

We have compiled a sample menu for you, which consists of all the products you need. Once again, this is just an approximate diet for a low-carbohydrate diet. There is no need to force yourself into limits, eat exactly at 16:25 or eat only boiled chicken breast. You just need to follow all the advice from this article and think for yourself.

Breakfast:

oatmeal, banana, green tea

Dinner:

cream - soup from any vegetables, 200 grams of meat

Dinner:

200 grams of meat or fish, some vegetables

Breakfast:

5 egg white omelette, orange, green tea

Dinner:

250 grams of meat with buckwheat, low-fat yogurt

Dinner:

fruit salad, 100 grams of cottage cheese, a glass of kefir

Breakfast:

oatmeal, two boiled eggs, sandwich with honey, green tea

Dinner:

250 grams of meat with buckwheat, 100 grams of cottage cheese

Dinner:

200 grams of stewed fish with vegetables, a glass of kefir

Drying training program

To achieve the desired effect, you need to train correctly. This can be done both in the gym and at home.

Set of exercises

During the drying period, you need to do cardio and strength training.

During the period of drying the body, the main task is not to gain muscle mass, but to reduce the amount of fat deposits.

For example, the following exercises are suitable for beginners, which should be performed 3 times a week for 30-40 minutes:

• squats;
• jumping rope;
• push ups;
• exercises with dumbbells.

Experienced athletes can increase the duration and frequency of physical activity.
It is also worth doing more complex and intense workouts. Set of exercises 1:

1. Warm up, for example, running, jumping rope, exercise bike.
2. Squats with a barbell or bodybar.
3. Deadlift.
4. Leg extension in the simulator.
5. Calf raise.
6. Cool down (stretching).

Exercises 2 to 5 are performed in 3 sets of 10-15 repetitions.
Rest between sets should not exceed 60 seconds. Complex 2.

1. Warm up.
2. Dumbbell flyes from a sitting position.
3. Lunges (with dumbbells).
4. Push ups.
5. Squats with dumbbells.
6. Plank.
7. Hitch.

Lunges are a classic exercise for the thighs and buttocks. You can also create your own list of exercises, which takes into account individual characteristics and preferences. The main task of physical activity during the fat burning period is high intensity. Such workouts are suitable for both men's and women's drying.

Soup recipe for drying

Soups made with mushroom and vegetable broths without potatoes and cereals contain a minimum of calories. If you like rich meat stews

, choose lean varieties and drain the first water after boiling.
White meat, chicken and rabbit, are more suitable for this purpose. For fish soup,
choose hake, cod or pollock.

Vegetable soup option:

For 2 liters of water:

• 180 g cabbage;
• 120 g chicken;
• 2 tomatoes and peppers each;
• bulb;
• carrot;
• celery root;
• seasonings to taste.

1. Place chopped onion, meat, carrots, and tomato into the pan.
2. Simmer for 2-3 minutes, add water and continue cooking.
3. Once boiling, add the celery cubes.
4. After 5 minutes, add pepper and second tomato. Before turning off the burner, add the greens.

Expected results

When drying, the level of subcutaneous fat decreases, but muscle mass is preserved.
Due to this, the body becomes toned and the muscles acquire relief. However, the expected results depend on a properly selected diet and exercise program, and on factors such as:

1. Age. By age 40, metabolism slows down. Therefore, after 35 years, the period of fat burning will require a lot of time.
2. Physical data, i.e. presence of fat deposits. The more problem areas, the longer you need to apply diet and training.
3. Physical training. If a person is a beginner, then the intensity and complexity of the exercises should be increased gradually.

What can you eat to get the perfect body?

The list of prohibited foods during drying is practically no different from the prohibitions of other diets, not counting fruits - it is better not to eat them or consume them in minimal quantities, so as not to create an extra load of sugars on the body. Otherwise, there are no surprises: flour, baked goods, fried foods, marinades, sauces, canned food, semi-finished products, sausages and frankfurters, carbonated drinks, alcohol and everything that contains animal fats (except for some types of fish) appear on the table at this time should not.

Allowed diet:

• low-fat dairy products;
• white fish;
• chicken fillet;
• egg white;
• boiled seafood;
• oatmeal and buckwheat porridge;
• cucumbers, tomatoes, cabbage, greens, bell peppers;
• beans;
• rye pasta;
• bran.

You can drink still mineral water, herbal tea without sugar.

Advantages and disadvantages of the diet

Drying the body has positive and negative sides.

The undoubted advantages of drying include the absence of the feeling of hunger. The benefits include the following:

1. Loose skin tightens and its tone returns.
2. During weight loss, only fat deposits are burned, muscles are preserved.
3. From the permitted products during the drying period, you can create a balanced and tasty menu.

However, there are also disadvantages to this type of diet:

1. Drying requires strict adherence to diet and physical activity.
2. In women, the menstrual cycle may be disrupted.
3. Problems with nails and hair are possible, because... they become brittle.
4. Drying affects the nervous system. Because of this, nervousness increases and a person may become irritable.
5. If you leave the diet incorrectly, the weight may return in even greater quantities.

Soups: tasty, simple and healthy

Let's start with the most popular - let's introduce soup recipes. It can be eaten for dinner and lunch while following a strict sports diet. You can prepare soups with meat, fish or vegetable broth.

When following a diet while cutting, you need to choose soup recipes that contain the least amount of carbohydrates. It follows from this that it is better to exclude root vegetables from the soup, choosing the leanest varieties of fish or meat.

If this is fish soup, then you can prepare it from cod, pollock or hake. Meat broths are best made from rabbit or chicken. It is permissible to add whole grain cereals, as well as broccoli, peppers, cabbage, asparagus or celery to the soup during a body drying diet.

There are some features of preparing soup during a low-carbohydrate diet. Before cooking, meat or fish will need to be thoroughly washed and then boiled for half an hour. The finished meat is removed from the pan, after which it is cut into portions. Vegetables and prepared pieces of meat or fish are added to the broth. Please note that the soup is prepared without frying. At the end, you can add a little cereal to the dish.

Tips and recommendations from nutritionists and trainers

Fitness trainers and professional nutritionists recommend following several rules during the drying period:

1. You should not combine carbohydrates and proteins, for example, fish/meat and cereals.
2. High protein foods are best eaten alone or combined with green vegetables.
3. Drying is not suitable for people with a high body mass index. To carry out such a diet, you first need to lose weight.
4. To save the result obtained, i.e. a minimum amount of subcutaneous fat, proper organization of the exit from drying is necessary.

Recipe for drying dish with seaweed and fish

Cooking technology:

1. 300-400 g of fish, 2 eggs, chop a red onion and mix with seaweed.
2. Pour in a spoonful of oil with lemon and a crushed clove of garlic (120 kcal/100 g).

Salad for drying the body with squid and vegetables

Ingredients:

• boiled carcass – 150 g;
• egg;
• large cucumber;
• head of red onion;
• greenery.

Cut the products and season with a mixture of 30 g of yogurt and mustard on the tip of a knife.

Delicious drying with chicken and mushroom salad

Calorie content – ​​90 kcal. Ingredients:

• a jar of champignons;
• chicken breast;
• 2 cucumbers;
• dill;

Mix the ingredients and add kefir and ginger dressing.

Dried cabbage salad

Value – 78 kcal/100 g . Take:

• half a head of Chinese cabbage;
• cucumber;
• 2 eggs;
• 130 g boiled meat;
• a slice of hard cheese;
• homemade yogurt.

1. Cut the vegetables into strips and grate the cheese;
2. add a couple of sprigs of parsley and dill;
3. Top with fermented milk dressing.

Quick relief dish

1. Poach the champignons, mix with chopped boiled chicken, onions, seasonings;
2. season with kefir and spices (88 kcal).

Reviews from those who have helped

Maria, 25 years old, St. Petersburg: “I followed the diet for 2 weeks.
It's hard because... Something is always missing and my head is spinning. However, I managed to lose a few kilograms, and my menu is now balanced and healthy.” Liliya, 35 years old, Moscow: “Drying was not easy. But during this period I started taking vitamins and fish oil. During the diet I felt unwell and dizzy. However, the result was pleasing.”

Mark, 26 years old, Kazan: “I dried my body for several days. During this time I lost 3 kg. But I wanted something sweet and floury. In addition to proper nutrition, there was also training. I had no side effects. After the diet, the weight remains normal.” Thus, drying the body is a complex diet, which requires proper and balanced nutrition, as well as regular physical activity. However, this method of losing weight must be used with caution so as not to harm your body and not gain extra pounds.

Spinach

The French call this leafy vegetable the king, and for good reason. Spinach leaves have a lot of protein: only legumes (new beans and green peas) have more protein. In addition, such a rich composition of vitamins and minerals as in spinach is quite rare, so its benefits in the daily menu are invaluable. At the same time, its energy value is extremely low - only 23 calories per 100 g of product. Ideal for drying!

Menu options for losing excess weight

For the first and last weeks of losing weight, the diet is certainly more varied than the rest of the time. An approximate menu for this period is scheduled by day. It is not necessary to follow their strict order, the main thing is to adhere to all the rules of the diet.

First day:

• breakfast: oatmeal with water, 2 egg whites, tea without sugar;
• snack: a glass of kefir or fermented baked milk;
• lunch: chicken breast, cucumber and cabbage salad;
• snack: a portion of buckwheat porridge without butter;
• dinner: baked fish with stewed cabbage.

Second day:

• a glass of low-fat milk, egg white omelette;
• snack: a serving of yogurt;
• lunch: boiled beef, bell pepper and cucumber salad with olive oil;
• snack: boiled fish fillet, stewed asparagus;
• dinner: cottage cheese, a glass of kefir.

The third day:

• breakfast: buckwheat porridge with water, 1 protein;
• snack: a handful of walnuts;
• lunch: fish soup with a piece of fish and vegetables (no potatoes), cucumber and tomato salad;
• snack: cottage cheese, 2 pcs. dried apricots;
• dinner: boiled fish, cabbage salad with herbs.

Fourth day:

• breakfast: oatmeal with water, green tea:
• snack: a glass of fermented baked milk;
• lunch: bell pepper salad, stewed squid;
• snack: cauliflower soup;
• dinner: cottage cheese, a glass of kefir.

Fifth day:

• breakfast: 2 egg white omelette with tomato, tea;
• snack: a serving of yogurt;
• lunch: cream of mushroom soup with boiled chicken and herbs;
• snack: salad of cucumbers, tomatoes and bell peppers;
• dinner: cabbage salad, steamed fish.

Sixth day:

• breakfast: 2 boiled eggs, 1 tomato, tea without sugar;
• snack: a glass of kefir;
• lunch: asparagus stewed with chicken fillet and herbs;
• snack: cottage cheese with kefir;
• dinner: buckwheat porridge, boiled in water, baked chicken breast.

Seventh day:

• breakfast: oatmeal with raisins, tea;
• snack: a glass of fermented baked milk;
• lunch: fish stew, vegetable stew;
• snack: vegetable salad;
• dinner: stewed squid, cottage cheese.

The next week involves reducing the amount of porridge, no nuts and dried fruits. For dinner you are allowed to eat only cottage cheese, kefir, meat and fish.

The most strict period is when the entire menu consists of chicken breasts, cottage cheese, egg whites and bran. Its duration must be adjusted based on your own well-being.

There is another diet plan that is based on the principle of 16-hour fasting. That is, you cannot eat food for 16 hours in a row, and in the remaining 8 hours you need to include 3-4 meals. The emphasis is on protein foods. Slow carbohydrates are allowed, fast carbohydrates are completely excluded. A prerequisite for losing weight in this way is to create a slight calorie deficit, that is, you will have to calculate your norm and daily calculate your daily calorie intake from food. This diet format is suitable for those who are more interested in simply losing weight, since a 16-hour break in food is detrimental to gaining muscle mass.

Women who are seriously focused on getting ripped, for example, for fitness competitions, add special synthetic fat burners to their menu: they can be found in sports nutrition stores. Popular products of this kind: LIPO 6-X, Olimp L-carnitine 500 forte plus, Muscletech Hydroxycut Hardcore Elite.

How to plan physical activity

No matter what any diet promises, weight loss is not only due to dietary restrictions. The importance of sport in this process should not be underestimated. Fitness trainers say that when cutting, there should be approximately 1-2 aerobic workouts per week, and 3-4 strength training. You can’t overdo aerobics, as it slows down the anabolic processes and suppresses the functions that are responsible for the breakdown of fats in the body.

Exercises that you should include in your workouts when you are drying:

• run;
• exercise bike or bicycle;
• bar;
• weighted squats;
• push ups;
• swing your legs;
• swimming.