People who have taken up their figure seriously understand that it is not enough for sports alone or only for a diet to achieve perfection - they need to be combined. And to achieve a beautiful muscle relief that will be visible to others, and not hidden under a thick layer of fat, you need to turn to a protein diet for drying - this is the very step that will allow you to get the desired result. Of course, the power load in this plays a crucial role - because without it you simply will not have the muscles that are worth showing.
Drying program
Unfortunately, it is very difficult to describe the right food for drying, which would suit everyone. In the diet should be the maximum protein and the minimum - fat and carbohydrates, but the exact figures can be calculated only based on your specific parameters: height, weight, volume of physical activity and body type. All this you will be offered in any good fitness club.
You can calculate the diet yourself: for 1 kg of your weight per day you need to use 2-2.5 g of protein, about 1-1.5 g of carbohydrates and 0.5-1 g of fat (this is the maximum recommended values for women).
You can not properly dry if you do not keep a food diary and plan ahead in advance what you need to eat. In this you will be helped by Internet services, where you can get a food diary free of charge and thus easily calculate the desired ratio of products.
Nutrition when drying the body
If you really decided to do this, be prepared to follow this path to the end, because the diet during drying is not too similar to what an ordinary person is accustomed to eating, and it takes several months to stick to it. In addition to changing products, you also have to keep track of every little bit that you send to your mouth - there can not be any breakdowns in this diet. Only in this case, the body begins a laborious process to release energy from fat deposits, why you get a slender, spectacular mill.
The most important principles of nutrition during drying are as follows:
- Exclusion of saturated fat (almost complete, which is important for the drying diet). In order to force the body to burn fats deposited on the body, it is necessary to exclude their intake from food. For this purpose, products such as fat, fatty meat (pork, lamb), cream, ice cream, butter, sour cream, all hard and semisolid cheeses, and desserts (except jelly and those in which the fat content is very low) are completely excluded. Fats in the diet can only be vegetable (fish oil, linseed oil) and then limited.
- Refusal of simple carbohydrates. This is the most difficult in the diet for muscle drying, because here belong what we used to eat often: most fruits, potatoes, all bakery products, sweets, pastries, confectionery, and all kinds of legumes. Only rice, macaroni from firm grades, oat and buckwheat groats are resolved, as in these products complex carbohydrates. The carbohydrate diet on drying will not work if you ignore this
paragraph. - The main addition to proteins is vegetables. To maintain the body, which will suffer on a purely protein diet, it is important to include many vegetables that will give energy and relieve the feeling of hunger. You can eat them fresh, boiled, steamed or baked.
- The regime of nutrition during drying says: the more time on the clock - the easier the diet. The basic calories should be received at breakfast and lunch, and a snack and dinner should be as light as possible, consisting only of protein foods and vegetables. There is need not less than 4-5 times a day, and it is better more - so you will disperse the metabolism. The last meal is about an hour or two before bedtime.
If you are a professional sportsman, your trainer will be able to recommend you additional sports nutrition - for example, fat burners or protein supplements, which will allow you to get with the food not all of the protein, but about 50-75%.