Detailed menu for drying the body. Drying the body for girls: menu for the week and month. Determination of the ratio of BJU

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Recently I talked about how to eat during the period. As a rule, after this, bodybuilders begin drying the body: they now compose the menu in order to minimize body fat and draw muscle relief. But the drying diet is also popular among girls who do not train hard, but simply want to lose weight.

One way or another, the goal of drying is to get rid of excess fat and at the same time preserve as much as possible muscle mass(in a small amount, by the way, it will inevitably be lost anyway). What should be done to dry the body?

Many people think that for this it is necessary to exclude fats from the menu and reduce carbohydrate intake to almost zero. Either one would be a big mistake.

Everyone needs fat in the diet: for the normal functioning of various body systems, to maintain hormonal levels. Even if you are losing weight, about 10% of your diet should be fat. But necessarily vegetable, and from animal fats - only fish.

Carbohydrates from the diet can also not be thrown away. Many hope that in this case the body will begin to use body fat as an energy source. Meanwhile, he draws energy from proteins, adding work to the liver and kidneys. At the same time, the small amount of carbohydrates that you still eat turns into fat: being hungry, the body tries to accumulate resources. So forget about carbohydrate-free diets!

To start the process of drying the body, the menu needs to be balanced in a certain way, including limiting carbohydrates a little (of course, I'm talking only about grains and fruits, because sweet and starchy foods must be completely excluded!). And there are two food options. Each of them needs to be tried to understand if it is right for you. The first option is to eat on a daily basis with a normal amount of carbohydrates, excluding them (grains and fruits) in the last two meals. This is the first day menu, which you will see below.

The second option is to arrange a carbohydrate alternation. The first day - the norm of carbohydrates, the second and third - a low-carb diet with a minimum amount of fat, the fourth day - a high-carbohydrate diet. You can explore such an alternating menu below. Repeat these cycles throughout the drying period of the body. Menu based on carbohydrate alternation, activates the metabolism, and some people use it to burn fat even better than on a low-calorie diet. Here you need to try everything for yourself!

If you are drying after gaining muscle mass, then you need to gain twice as long as you dry. For athletes who are preparing for competitions, the period of gaining muscle mass usually lasts six months, and drying - three months. If we talk about the result, in a couple of months you can eat 5-6 kg (both muscle and fat), and then lose 3-4 kg of fat in a month.

If your goal is to dry the body, the menu must be selected individually, based on your weight and body characteristics. I will give an example of a diet for women with a weight of 60-70 kg and a height of 152-168 cm and men with a weight of 80-90 kg and a height of 175-187 cm.

Drying the body: nutrition program for women (initial weight 60-70 kg, height 152-168 cm)

Day one: normal

1 - 60 g of fish, a couple of sprigs of parsley, 30 g of boiled rice, 1/2 orange

2 - two egg whites, one whole egg and 1/2 cup milk omelette

3 - 60 g chicken (fillet), 30 g boiled buckwheat, 1 tomato, 3 olives

4 - 100 g cottage cheese (0%), 1 banana, 1/2 orange

1 - two egg whites omelet, one whole egg and 1/2 cup milk

2 - 60 g veal, 1/3 sweet pepper, 2 lettuce leaves, greens

3 - 80 g fish, 150 g cauliflower (broccoli, zucchini, asparagus), 2 lemon wedges

4 - 300 ml of kefir or 100 g of cottage cheese (0%)

1 - 30 g oatmeal, 1 tablespoon raisins, 3 dried apricots

2 - 3 egg whites, 30 g rice, 1/2 orange, a couple of sprigs of greens

3 - 70 g veal, 30 g boiled rice, 2 lettuce leaves, 1 tomato, 3 olives

4 - 120 g cottage cheese (0%) or 125 g natural yogurt (0.1%)

Drying the body: menu for men (initial weight 80-90 kg, height 175-187 cm)

Day one: normal

1 - 200 g chicken, 200 g potatoes, 1 Chinese cabbage leaf, 1 tomato

2 - 250 g cottage cheese, 1 banana, 2 tangerines

3 - 200 g fish, 300 g rice, 1/3 sweet pepper, 3 white cabbage leaves

4 - 100 g of veal, 5 boiled proteins, 150 g of boiled potatoes, 2 leaves of Chinese cabbage

5 - 200 g chicken, 60 g boiled rice, 3 lettuce leaves, 1 tomato, 1/3 sweet pepper, 1 tablespoon olive oil

6 - 200 g fish, 70 g pasta, 2 lettuce leaves, 1 tomato

7 - 200 g chicken, 200 ml orange juice

Day two and three: cut carbs

1 - 200 g fish, 100 g white cabbage, 1 tomato

2 - 8 boiled proteins, 2 oranges

3 - 200 g chicken, 150 g zucchini, 2 lemon wedges, parsley

4 - 8 boiled proteins, 2 grapefruits

5 - 200 g fish, 100 g white cabbage, 1 tomato

6 - fruit salad: 1 orange, 1/3 grapefruit, 10 grapes, 1 kiwi, 1 walnut kernel, 10 almonds, 2 teaspoons pumpkin seeds

7 - salad: 2 cans of tuna in its own juice, 1 teaspoon of olive oil, 2 lettuce leaves, 1 green onion feather, 1/2 tomato, 1 mashed bread

Day four: increase carbohydrates

1 - salad: 100 g chicken, 1 boiled protein, 100 g boiled potatoes, 3 leaves of Chinese cabbage, 1/3 sweet pepper, 1/2 cucumber

2 - 200 g of cottage cheese, 200 ml of kefir, 4 tangerines

3 - 100 g chicken, 2 soft-boiled eggs, 150 g boiled potatoes, 2 lettuce leaves, 1 tomato, 1/3 sweet pepper

4 - fruit salad: 1 orange, 1/3 grapefruit, 10 grapes, 1 kiwi, 1 walnut kernel, 1/2 apple

Drying the body is a series of special techniques, the purpose of which is to burn subcutaneous fat without harm to the body and muscles. But do not forget that beauty requires sacrifice, and this case is no exception. During the application of this technique, a lot of effort and willpower will be required so as not to abandon what has been started. But if you still decide to start, then you need to properly prepare and study the description of the technique and its features.

The principle of operation of the technique

When eating food, a person receives useful substances that are necessary for the normal functioning of the body. These substances are carbohydrates. At first glance, there is nothing wrong with them, but sometimes it happens that carbohydrates come in excess. Then the human body is not able to use all the carbohydrates received, which in this case are deposited in muscle tissue. Further, when overeating, they tend to turn into fat, which no girl has ever dreamed of. But when eating healthy, low-calorie foods and special exercises you can reduce the received portion of carbohydrates to a normal state, after which the body itself will begin to apply for its reserves. It is necessary to continue the technique until the day the fat disappears from problem areas. The average period for obtaining results is about 4 weeks.

Diet for drying

At the heart of this diet, as well as at the heart of any other, is the principle - to spend more than receive. The second main principle is to maintain a high metabolic rate.

So you need to remember: if you reduce food intake to a minimum or refuse food altogether, you will slow down your metabolism very much and achieve nothing at all. The body, having sounded the alarm due to a hunger strike, will begin to store all the nutrients received "in reserve" and stop consuming subcutaneous fat. As a result, on the second or third week of a strict diet, you will generally stop losing weight, plus you will earn lethargy and dizziness, not at all from success.

So the basic rules for proper body drying for girls are:

• calorie deficit
• high metabolic rate.

The first point is, of course, doable. But how to achieve the second? Very simple - using the principles of fractional nutrition. Divide your breakfast, lunch and dinner into several small meals and eat many times a day.

At the first stage of drying, it is worth abandoning carbohydrates altogether. In the subsequent stages, carbohydrates and fats should be consumed only in the morning. The basis of the drying diet is easily digestible protein.

Don't forget to exercise too - heavy weight training also helps keep your metabolic rate high. And get ready for some hardships, especially at the end of the drying period, when you have to give up even vegetables.

Drying the body for girls: nutrition

FATS

Fats are divided into 2 types - saturated and unsaturated

Saturated These are "bad" fats. They are included in:
- high-fat dairy products: in milk, eggs (yolks), cheeses, mayonnaise, butter;
- meat: pork (the most harmful is lard), lamb, any poultry skin;
- cocoa butter. Therefore, the most delicious milk chocolate is at the same time the most dangerous.

Unsaturated- this is " good fats". They are in the composition:
- sea fish - there is a lot of both protein and useful Omega-3 fats, which help to get rid of fat reserves faster. But remember: you should not buy canned fish - there is too much salt.

Orekhov. Choose hazelnuts, walnuts, pine nuts. Ignore salted nuts.

CARBOHYDRATES

Carbohydrates can be of two types - simple and complex, or fast and slow.

Complex carbohydrates very important and should be emphasized. Complex: cereals, rice, buckwheat, durum wheat pasta.

simple carbohydrates- these are sweets and fruits, They contain sugars, maltose, fructose. You have to be very careful with them. You should not completely exclude them from the menu - you just need to use them in the morning or immediately after training, even if it is evening.

PROTEINS

They are of animal origin (meat - poultry, fish, beef) and vegetable origin (beans, beans, peas). Men have a harder time digesting vegetable protein, while women have it easier due to the female hormone estrogen.

Unfortunately, on drying you will have to abandon even such obviously useful products like fruits. Reduce vegetable oil to 1-2 tablespoons per day, reduce salt intake.

Body Drying Products

You need to eat 4-6 times a day in small portions. This speeds up the metabolism for subsequent fat burning. The fact is that when a person eats twice, or even once a day, the body perceives this as a limited food and stores carbohydrates and fats in reserve. As a result, subcutaneous fat accumulates.

If sometimes you don't have the opportunity to eat every three hours, take protein shakes or BCAA capsules.

Grocery list

1. Meat. But by no means fatty, boiled chicken breasts are ideal - this is pure protein.

2. Seafood. You can fry fish (only without oil), eat seaweed.

3. Dairy products and eggs. Choose low-fat dairy products: in cottage cheese, the fat content should not exceed 5%, choose 1% kefir.

4. Slowly digestible carbohydrates. Eat bread and cereals for breakfast (but not fast food!).

5. Fruits. You can consume in small quantities, for example, 1 apple per day. Grapefruits, lemons are allowed, but bananas are by no means allowed!

6. Vegetables. The exception is potatoes. Green vegetables can be consumed in unlimited quantities.

It doesn't cost anything to eat 2 hours before and 1.5 hours after training, as your recovery and energy will come from the fat layer under your skin. You need to drink at least 3 liters of water a day. In order not to "drain" the muscles, monitor the level of protein. Eat 6 times a day in small portions, after 6-7 pm do not eat cereals and cereals. Best foods: lean meat, buckwheat, rice, oatmeal, low-fat kefir, milk and cottage cheese, fish, vegetables, fruits, legumes.

Body Drying Rules

• Controlling the caloric content of the diet.
• Gradual reduction in the amount of carbohydrates in the diet.
• Until six in the evening, you need to eat 70% of your daily calorie intake ().
• The last meal should take place 3 hours before going to bed.
• Eat 5-6 small meals a day.
• It is optimal to carry out 4 cardio workouts per week lasting 30-45 minutes and two strength training sessions lasting an hour during the drying. Stick to the following scheme: 20 repetitions per approach, rest between sets - 30 seconds, rest between exercises - up to 5 minutes. It is best to focus on basic exercises and full body workouts.
• Eat an hour and a half before training and an hour and a half after it.
• Don't forget to drink water during your workout.
• Harmless consumption of fat - up to 1 kg per week.
• Weigh yourself every three days in the morning.

Remember that drying the body for girls is a method that is unsafe for the body. A carbohydrate-free diet can cause serious health problems and should not be followed permanently. Our body is used to getting energy easily and quickly - from glucose, that is, from carbohydrates. This means that the rejection of carbohydrates causes the body to use up old stores of fat. After passing through the drying phase, you can stick to your usual diet, giving up only fatty and sweet things that disfigure the figure in the shortest possible time.

Photos of transformations

Body leaning is a term that refers to a drastic reduction in the amount of fat in the body while maintaining muscle mass. Drying the body is used by professional athletes, bodybuilders, fitness trainers and people involved in power types sports. It allows you to give the body a clearly visible relief, outline the muscles, reduce body weight.

A diet for drying the body must be combined with exercise , otherwise desired result- well-drawn muscles - you just won't achieve it. The drying diet menu consists mainly of protein foods. The amount of fats and carbohydrates in the diet is greatly reduced.

It is necessary to immediately draw your attention to the fact that the cutting diet is a rigid and unbalanced diet, so if you are looking for a safe way to lose a few extra pounds then this diet is not for you. This is a diet for those whose goal is to reduce the amount of fat in the body as much as possible (one might even say extreme), which is not always useful.

Diet for drying the body this moment quite a lot has been developed, but they are all built on the basis general principles: fractional nutrition, a lot of protein, little carbohydrates and fat, calorie restriction of the diet, additional intake of multivitamins, mandatory sports.

For drying the body, diets are both very strict and not very - it all depends on your goals. Most strict diets used by professional athletes - bodybuilders and powerlifters - in preparation for the competition. To comply with them, you need to have truly iron health, since not every organism can endure such a diet without consequences. For normal body drying, the diet does not have to be very strict.

Carbohydrate-free diet for drying the body

This diet option is the most strict. The transition to a carbohydrate-free diet should be gradual so that your body does not experience a shock from a sharp deficit in the main source of energy. Within 2-3 weeks, you should eliminate most carbohydrates from your diet - first, fast carbohydrates are banned, then slow ones. In the diet menu for drying the body for 1 week of preparation, up to 3 g of carbohydrates per 1 kg of weight may be present., for weeks 2 and 3 - up to 2 g. For a month, consume no more than 1 g of carbohydrates per 1 kg of weight per day. This is very small, almost 10 times lower than normal, this amount of carbohydrates is only enough to break down your own fats for energy. Naturally, during a drying diet, you will feel weak, somewhat "slowed down", tired - the body simply will not have the energy to maintain your activity throughout the day. Make up the diet menu for drying the body only from protein products - dairy and sour-milk, eggs, lean meat and fish. You will receive the necessary minimum norm of fats and carbohydrates from these products.

Often, a drying diet is complicated by such an unpleasant side effect like constipation There is no fiber or fat in the diet. To prevent constipation, drink as much water as possible, do not neglect kefir, yogurt and other fermented milk products. When drying the body, the diet allows the use of a small amount of fiber in the form of fresh herbs - it can be added to meat, cottage cheese, eggs, and other dishes.

Such a diet can deprive you of 20-30 kg of fat in 2-3 months, but only a few can withstand it - both psychologically and physically.

Nutrition for drying the body for girls

This is a less strict cutting diet designed specifically for girls. It is dangerous for the beautiful half to radically limit their diet, because a sharp decrease in body fat can cause hormonal problems, menstrual irregularities, so the dietary rules for drying the body for girls contain fewer restrictions.

The diet menu for drying the body for girls contains carbohydrates - vegetables, fruits, cereals, but its basis is protein food. As snacks between main meals, you can use nuts, dried fruits, dairy products, low-calorie fruits and vegetables.

By general rule of all diets for drying the body, the diet for girls recommends eating low-calorie low-fat dairy products, lean meat and fish, vegetable fats, low-calorie fruits and vegetables, greens. Be sure to study strength training during the diet. If your muscles are not under constant load, the body will decide that they are not particularly needed and will use them as fuel (muscles are less valuable accumulation for the body than adipose tissue, and if it has the opportunity to store fats at the expense of muscles He will do so.)

Approximate nutrition options for drying the body for girls are as follows.

Breakfast (optional):

• oatmeal, 1 banana, green tea;
• omelette of 5 egg whites, 1 orange, green tea;
• oatmeal, 1 boiled egg, toast, green tea with honey.

Lunch (optional):

• vegetable cream soup, 200 g of boiled meat;
• 250 boiled or fried meat, buckwheat, fat-free yogurt;
• 200 g of stewed fish with vegetables, a glass of low-fat yogurt.

Dinner (optional):

• 200 g boiled or baked meat or fish, vegetable salad;
• fruit salad, 100 g of cottage cheese, a glass of yogurt or kefir;
• 250 g of meat with buckwheat, 100 g of cottage cheese.

It's only sample menu diets for drying the body, you can shape your diet yourself, following the basic rules of the diet - a minimum of fast carbohydrates, a small amount of slow carbohydrates, a lot of protein food, very little fat.

The danger of a diet for drying the body

While drying the body, you should carefully listen to your body. The cutting diet is very dangerous, and the fewer carbohydrates you consume, the more danger you expose yourself to. With extreme restriction of carbohydrate intake, fat breakdown products can begin to accumulate in your body. When fats are broken down, ketone bodies are formed, they are not excreted from the body anywhere and accumulate in it, oxidizing the blood. With a small amount of carbohydrates, the body utilizes ketone bodies, but if there are too few carbohydrates in your diet during the drying diet, ketone bodies accumulate in the blood, poisoning the body. This is called ketoacidosis, and it is very dangerous - with advanced ketoacidosis, a person can fall into a coma. Symptoms of ketoacidosis are:

• dizziness;
• weakness;
• feverish conditions;
• depression or apathy;
• severe headaches;
• muscle pain;
• increased sweating;
• pain in the internal organs;
• sleep disorders;
• the smell of acetone from the skin and from the mouth;
• fainting;
• dry mouth;
• skin rashes and non-healing erosion;
• hair loss, etc.

In this case, the drying diet should be urgently stopped. Drink some sugary juice or tea with sugar, then gradually (over a few days) get off the cutting diet by increasing your carbohydrate intake. Do not immediately include a lot of carbohydrates in the diet, otherwise your body will not cope with them; start using slow carbohydrates(cereals, vegetables), gradually add fast carbohydrates (fruits, honey) to the diet.

Proper drying of the body for men involves an integrated approach to changing nutrition and training. This is the only sure way to reduce the percentage of subcutaneous fat, maintain muscle volume and ensure the drawing of contours.

How to dry for muscle relief for men at home

Before switching to the drying mode, the ratio of fat and muscle is calculated for individual parameters. Depending on age, the indicators will be different. If for a 30-year-old man the norm is 16-20%, for those under 50 the numbers will be lower - 12-18%. When exceeding 25% in the first case and 28% in the second:

• proceeds to drying the body, making a menu for a month by day;
• reduce the weight of shells by 1/3;
• increase the number of repetitions and sessions;
• minimally reduce the rest time between sets;
• included in drying at home and gym.

Relief nutrition program for men

When compiling training program and diets are based on body drying lasts 1.5 months, and calculate calories by week. Diet suggests limited use fats and carbohydrates.

BJU in men when drying is calculated according to the formula: body weight x 13.7 + height x 5 and minus years. With systematic sports loads the final figure is multiplied by 1.6, when working in the gym 4-8 times a month - by 1.4.

To properly dry for relief, athletes also adhere to certain dietary rules:

1. Don't skip breakfast. Refusal to eat in the morning slows down the metabolism.
2. Eat every 3 hours. A fractional menu for drying the body for every day increases metabolism. Moreover, frequent meals prevent the occurrence of bouts of hunger.
3. Completely exclude fast carbohydrates from the diet, limit the intake of slow carbohydrates to 200 - 70 g per day.
4. 2/3 of the diet is eaten up to 15 hours. In the first half of the day, digestion is more active and food is quickly absorbed.
5. Have dinner 4 hours before bedtime.

An example of a menu for drying the body for men for every day

The program is designed in such a way that the body receives the necessary nutrients, but at the expense of "sugar" reserves, it takes the energy of their fat depots and removes decay products in a timely manner.

Monday

Every morning Start with 1-2 glasses of warm water with lemon.

1. For breakfast, eat 250 g of low-fat cottage cheese with berries or an orange.
2. They have a bite of chicken breast with steamed buckwheat, washed down with unsalted tomato juice.
3. For lunch, baked or boiled veal with 100 g of brown rice, vegetable salad with a spoonful of vegetable oil are prepared.
4. For an afternoon snack, they eat 3 eggs, a fermented milk product with bran.
5. For dinner - stew with meat and vegetables.
6. Drink before bed.

Menu for men on Tuesday

1. 3 eggs, 150 g cottage cheese, unsweetened fruit.
2. Baked fish with brown rice, cabbage and carrot salad with linseed, sesame or olive oil.
3. Fish soup, boiled shrimps + baked broccoli and cauliflower with garlic-lemon sauce.
4. 50 g unsalted cheese, 60 g cashews.
5. Salmon steak in the oven + 100 g baked potatoes in their skins.

Home menu for drying on Wednesday

1. Omelette for a couple of 3 eggs, kefir with bran.
2. Rice with spinach + half an avocado.
3. Steamed beef cutlets or paella with mussels + salad.
4. Smoothie with green apple, parsley, spinach, sorrel, kefir, half an avocado + 6 walnuts.
5. Meat in foil + baked zucchini with eggplant.

Food for drying on Thursday

1. Oatmeal with berries + yogurt with 2 tablespoons of bran.
2. White meat chicken + a serving of rye flour pasta + lettuce + tomato + cucumber
3. Eggplant or zucchini stuffed with beef and rice, peppers in tomato sauce.
4. 6 proteins + 60 g almonds + 50 g cheese.
5. Homemade veal boiled pork + cabbage salad + kefir.

Menu for Friday

1. Steamed buckwheat + kefir with bran.
2. Avocado + 4 proteins.
3. Risotto from unpolished rice with seafood.
4. Cottage cheese + 6 walnuts.
5. Baked shrimp in milk sauce + vegetables.
6. sporpitis.

Men's Saturday Nutrition Program

1. Unsweetened cottage cheese casserole with berries and yogurt + 2 liters of bran.
2. Baked or boiled turkey with a portion of radish salad, Beijing cabbage, green onions.
3. Risotto with brown rice with mushrooms.
4. 6 proteins + a handful of pumpkin seeds + a slice of cheese.
5. Seafood salad.
6. Protein.

Sunday

protein day

1. 5 proteins + granular cottage cheese with bran.
2. Mussels in lemon sauce.
3. Eggplant stuffed with meat or mussels.
4. Squids stuffed with mushrooms and eggs without cream sauce.
5. Salmon steak or hake in the oven (slow cooker) with lemon juice.

It is possible to dry the body of a man for a month only on condition cuts portion sizes up to 200 g and compliance with the daily calorie intake. Permissible Quantity slowly digestible carbohydrates per day in the first week- 2g / 1kg of body weight. So, with a weight of 80 kg, only 160 g is required, with 85 kg - 170 g.

Diet for a month

Menu On the second seven days has more restrictions. Allowed intake of carbohydrates – 1 g / 1 kg of weight. Foods with a glycemic index above 40 are allowed only before lunch. Portions of cereals, side dishes from cereals are equal to 6 tbsp. l. From the menu clean up cheeses, starchy and sweet root vegetables - potatoes, carrots, beets, radishes.

How to dry guys at 3 and 4 weeks

Reduce carbohydrate intake up to 0.7 g / 1 kg of weight. 80% of the menu is proteins. The calorie content of the diet does not exceed 1500 kcal. However universal advice for fitness enthusiasts and professional athletes it can not be. One needs to make the body lean, the second to get into another weight category or achieve muscle separation. Therefore, everyone adapts the proposed diet option for themselves, based on goals, metabolic characteristics, and load level.

What to do if health deteriorates

Powerlessness, apathy, the taste of acetone in the mouth are signs of ketone poisoning. To relieve discomfort daily intake of carbohydrates bring to 200-300 g and increase the consumption of clean water. If you do not drink about 3 liters of fluid per day, the body will suffer from dehydration. So that it does not linger in the tissues, from the diet clean up salt. After stabilization of the condition, they return to the sports diet again.

If you have made the decision to get rid of excess body fat while maintaining muscle mass, then this article is for you. We will talk about how to draw up a phased diet plan for "drying" the body.

As you know, between weight loss and fat loss, in no case should an equal sign be put. After all, weight loss is also associated with a decrease in the mass of water, glycogen and muscles, i.e., lean mass. In order to get rid of excess fat and avoid unwanted consequences, it is important to build a proper nutrition plan based on scientific principles. Wrongly composed low calorie diets, instead of providing fat burning, lead to a decrease in muscle mass, and also increase the risk of metabolic tissue damage.

Step 1. Goal setting

So, we have already mentioned that fat loss and weight loss – these are far from identical processes. It is for this reason that the results of control weighings cannot give an objective assessment of the true state of affairs.

You can't expect a quick result.

The challenge is to reduce body fat without losing muscle mass.

Many diets for "drying" the body supposedly guarantee the achievement of the goal in 4 – 12 weeks. But if you are planning to lose more than 5 fat – 10% of the total body weight, then the real period lies in the range from 12 to 20 or more weeks. average speed, with which our body can painlessly get rid of fat, does not exceed 0.5 – 1% of body weight per week. In professionals during the competition, the proportion of body fat is about 4 – 8% of total body weight for men and 8 – 12% for women. Our goals are a little more modest – reach the scores in 10 – 12% and 20 – 22% respectively. This is the ideal level to have a lean and athletic look.

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Step 2: Determine your calorie needs

The number of calories our body needs to function is called the basal metabolic rate (BMR), or basal metabolic rate. This indicator gives an estimate of how many calories we burn if we are at rest during the day, without physical exertion.

This is the minimum amount of energy needed to keep the body working. It does not include calories burned during daily activities or exercise. Knowing our UBM is necessary to determine the number of calories in a fat-burning diet.

The BMR calculation formula is a mathematical model that takes into account our height, weight, age and gender. Two of the most common models – these are the Harris-Benedict and Mifflin-St. Geor formulas.

The Harris-Benedict formula is as follows:

• BMR for men = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
• BMR for women = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

The more modern Mifflin-St. Geor formula is:

• BMR for men = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
• BMR for women = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Step 3. Determine the level of activity

• 1.2 - with a sedentary lifestyle;
• 1,375 - with irregular training (from 1 to 3 per week);
• 1.55 - with an average frequency of training (from 3 to 5 per week);
• 1,725 ​​- with daily training (6-7 per week);
• 1.9 - with a high frequency of training (more than 7 times a week) and performing physically difficult work.

For example, for a 30-year-old man who is 188 cm tall and weighs 100 kg, who works out 3 – 5 times a week, the calorie requirement calculation would look like this:

• UBM according to the Harris-Benedict formula = 2030 kcal
• UBM (2030 kcal) x 1.55 (activity coefficient) = 3146.5 kcal

In practice, this means that he must consume 3146.5 kcal per day to maintain the same body weight, taking into account his current physical condition and frequency of training.

Step 4. Calorie Deficit Definition

It should be understood that a calorie deficit entails an energy deficit, which directly affects our performance, productivity, ability to recover, etc.

With a shortage of calories, our body begins to look for an alternative source of energy. In order for body fat to be used as the main source, one should not focus on high level created calorie deficit. Otherwise, muscle mass will also be affected to make up for the lack of energy.

To lose 0.4 kg of fat per week, you need to create a deficit of ≈3500 kcal, or ≈500 kcal per day. This is a safe and reasonable rate of fat loss that will lead to positive changes in physical condition over time without sacrificing muscle mass.

Thus, we use a caloric deficit of 500 kcal per day as a base value, which should result in a loss of approximately 1.8 kg of fat per month.

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Step 5. Determination of the proportion of proteins, carbohydrates and fats

At this stage, you should calculate the daily calorie intake. In the example above, a 30-year-old man who is 188 cm tall and weighs 100 kg needs 3146.5 kcal per day. To lose 0.4 kg of body fat per week (without losing muscle mass), he must consume 2646.5 kcal per day (3146.5 kcal minus the 500 kcal caloric energy deficit).

Each macronutrient - proteins, carbohydrates, fats - is involved to varying degrees in the production of energy needed by our body. The following quantities were experimentally obtained and taken as a basis:

• the protein contains 4 kcal/g;
• in carbohydrates – 4 kcal/g;
• in fat – 9 kcal/g.

Let's consider each of the elements separately.

Squirrels

The body needs enough protein every day to get rid of fat without losing muscle mass. Protein is the only macronutrient that contains nitrogen. A positive nitrogen balance triggers the biological process of lipolysis, which uses fat as fuel.

In the usual case, the protein norm is 1.1 – 1.55 g of protein per 1 kg of body weight. With an increase in physical activity and the number of workouts, it will take from 2 to 3.5 g per 1 kg of body weight. This indicator allows you to get rid of excess fat, while maintaining muscle mass.

Sample list of high protein foods:

• eggs;
• chicken breast;
• turkey;
• lean beef;
• tuna;
• salmon;
• sardines;
• halibut;
• shrimps;
• tofu;
• soya beans;
• peas;
• beans;
• cottage cheese.

When compiling a diet for drying the body, you should choose foods containing unsaturated fats to reduce the risk of heart disease. We recommend consuming saturated fat no more than 10% of your total calorie intake.

Saturated fats are found in fatty meats, whole milk, cream, lard, butter, cheese, and ice cream. If possible, replace these foods with vegetable oils, fish oils, avocados, olives, nuts, which contain unsaturated fats.

Minimum daily rate fat intake with low levels of physical activity – 0.5 g per 1 kg of body weight. At a lower level of their consumption, brain dysfunction may occur.

Examples of products - sources of fat:

• olive oil;
• avocado;
• sunflower oil;
• Sesame oil;
• fish fat;
• almond;
• pistachios;
• cashew nuts;
• Pine nuts;
• walnuts ;
• pumpkin seeds;
• sesame seeds;
• sunflower seeds.

Carbohydrates

To calculate the amount of carbohydrates included in the diet when "drying" the body, you need to subtract the proportion of protein and fat from the total number of calories needed. Dividing this figure by 4, we get the optimal amount of carbohydrates in grams.

Below are some general recommendations regarding the percentage of carbohydrates in the "drying" of the body, but remember that some people who are sensitive to carbohydrates should limit their consumption even more. If your weight is not falling by the planned 0.4 kg per week, then you should also limit your carbohydrate intake. Conversely, if you begin to feel lethargic or tired, you should adjust this indicator upwards.

For people with low levels of physical activity or insulin resistance, the recommended carbohydrate intake is 1.1 – 1.55 g per 1 kg of body weight.

Active men and women looking to maintain or build muscle mass should consume 2 – 3 g complex carbohydrates per 1 kg of body weight.

The maximum intake of carbohydrates up to 5 g per 1 kg of body weight is recommended for those who experience large physical exercise or seeks to significantly gain mass.

Examples of foods containing complex carbohydrates:

• sweet potatoes (yam);
• brown rice;
• wild rice;
• oatmeal;
• whole wheat bread;
• buckwheat;
• quinoa;
• vegetables and fruits.