term "drying body" was formed among bodybuilders.At the beginning of training and muscle-building athletes need to eat plentifully.At this time the body is dominated by the processes of anabolism.Build muscle and lose fat at the same time hard enough.Therefore, it is recommended to gain weight, and then remove the layer of fat, turning on the regime of drying the body.
Some people believe that drying the body dehydrates the body.This is not so.The purpose of this diet - reducing to a minimum through the consumption of carbohydrates.When done properly, drying and strict compliance with the recommendations of the 2-3 months it is possible to get rid of 10-15 kg, while maintaining muscle mass.The body acquires relief, and muscles are clearly drawn.
Top Tips for effective drying body
main principle of supply during the drying of the body - limiting the amount of fat and carbohydrates in food consumed.To avoid the adverse effects of such a diet, you need to know how the body's metabolism, the role
Carbohydrates are an easy source of energy.Processes which require a lot of energy, performed by glucose.It is absorbed due to the hormone insulin, which is synthesized by cells of the pancreas.When too much glucose, the part of it that is not converted into energy stored as glycogen in the liver and muscles.Excess fat form of glycogen.
When the body lacks carbohydrates to produce energy well-read, he used glycogen and fat.If carbohydrates will flow is small, this would be used for glycogen and fat.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 will remain high, lipolysis does not start, and fats will not be processed into energy.Consequently, the reduction of fat mass does not follow.
Besides long been proven that an unstable glucose level is the cause of the disease and the painful feeling of hunger - the appetite, which is very difficult to control.If glucose levels normalize, except weight loss, etc. will be shown. Changes: improved mood, vigor and emergence of more energy, increased efficiency, better sleep, disappearance of insomnia, normalization of blood pressure.
How to stabilize blood glucose levels with diet?
for normalization of this index, it is important to eat regularly and gradually reduce the amount of carbohydrates consumed per day.It is also recommended to use only carbohydrates with a low glycemic index.To determine this index uses a special table.For the most effective of drying, you must observe the following rules:
Breakfast - is necessary.The morning meal can not miss in any case, even if you've never had breakfast.
Do not eat before going to bed.If you wanted to eat in the evening, prefer a glass of kefir or protein shake.In a pinch, you can eat some raw vegetables or fruit.
Eat less, but more.When the intervals between meals are 5 hours or more, it has a negative impact on health.Optimally eat 4-5 times a day.Thus the basic amount of food should fall on the first 2 doses, the remaining 3 shall consist of a light low-carbohydrate foods with a low glycemic index.
Eat as little fat.But this does not mean that they do not have to be present in the diet.If completely eliminate any of the 3 main groups of substances (proteins, carbohydrates and fats), there is a risk disrupt metabolic processes that lead to serious disease.In addition, the shortage of fats deteriorate hair and skin and eye health in general.Therefore, your diet should always be present vegetable oils, eggs and cheese.
sugar and baking - do not.These products are strictly forbidden to be eaten during the drying of the body.Also to be excluded from the diet of crackers, chips, shop ketchup, mayonnaise and ready meals.
Refrain from drinking alcohol.Alcohol irritates the mucous membrane of the stomach and increases appetite.
Without full compliance with certain rules of man will be difficult to lose weight, gain weight and thin one.To lose weight, you need to calculate the amount of protein, fat and carbohydrates per 1 kg of your body weight:
- 1,5-2 g protein
- 2-2,5 g of carbohydrates with low glycemic index (for the number of girlsshould be smaller, about 1-2 g for a breakfast in the form of food grains)
- 1 g fat
- If you, on the contrary, think of yourself too thin and strive to gain weight, per 1 kg of weight you need to eat:
- 2-3 g protein
- 4 g carbohydrates
- 1-2 g fat
Menu for drying the body: a sample diet
Unlike others. diets on drying the body is limited by the amount of consumption of some very useful products (such as fruit).The amount of vegetable oil per day should be no more than 1-2 items.l.You also need to significantly reduce the use of salt, so that it did not contribute to water retention in the body.The duration of the drying period is an average of 6 weeks:
- In the first week of the diet should be consumed 2 grams of carbohydrates per 1 kg of your body weight.For example, if your weight is 50 kg, then the day you should eat no more than 100 grams of carbohydrates.Suit porridge from buckwheat and oatmeal, brown rice.Very useful it is buckwheat, t. To. It has a low glycemic index.The basis of the power on the first week is the consumption of protein products, t. To. The chicken, low-fat cottage cheese, eggs.
- During the second week recommended intake of 1 g of carbohydrates per 1 kg of body weight.Now, on the approximate weight of 50 kg will have only 50 grams of carbohydrates.Dietary recommendations are the same as the previous week.
- In the third week of 1 kg of body weight should fall 0.5 grams of carbohydrates.With a weight of 50 kg per day should be consumed only 25 grams of carbohydrates.
- 4th week is no different from the previous one.However, if you feel any deterioration in health, skip this step and move on to the power of the 5th week.
- fifth week- 1 g carbohydrate per day for 1 kg body weight.
- second week- 2 grams of carbohydrates per 1 kg of body weight.
Drying Body: reviews
Many people who have passed the period of drying the body, say a positive result.Effectively managed to lose weight.True, most said that it was difficult to pass on an unusual diet and give up your favorite foods.
greater effect was achieved for those who consulted on the selection of the diet with a nutritionist or trainer.But the positive trend noted and those who picked up their own diet.
inconvenience occurred mainly in people who have a busy schedule, and those who do not have to eat with short intervals.However, this problem can also be solved.Main during drying - do not forget to take vitamins and eat more fresh vegetables and cereals.
- training program for the relief
- Dikulja Diet: The result
drying body is very effective and useful for the organism.The only condition - not to use it too often.During the diet the body comes to tone, restore health and well-being in general.Appearance figure is improved, and the muscles become more prominent.If 6 weeks drying you do not get the desired result, repeat it after a while.