Physical exercises of various intensity help to strengthen the muscular corset. But in order to turn a solid mass into an elastic relief, you will need the so-called body drying or abs diet, the rules of which are somewhat different for men and women. So, what needs to be done in order for the long-awaited cubes to appear on the stomach?

General Principles of the Abs Diet The abs diet can be summarized in a few simple principles. The first is the rule of thirds. If you imagine all the food that will be on your plate in the next moment, then one-third should be proteins, and two-thirds – complex carbohydrates. The proportion of fat should be kept to a minimum. Secondly, food should be taken six times a day in small portions. Moreover, a single portion, if possible, should be reduced to 200-300 g, which is approximately the volume of a glass. Your stomach will cope with this amount without difficulty, without causing a feeling of satiety. The abs diet does not recommend allowing long breaks between meals, as this provokes a feeling of hunger, and will also lead you to the so-called “plateau” faster. Thirdly, fats in the form of butter, margarine, spread, fast food, fatty dairy products, canned food, sauces, dressings, sausages and cheeses are excluded. Fats of a vegetable product, as well as fatty fish and seafood, are not only allowed, but also welcomed. Fourth, carbohydrates are taken in the morning, when metabolism is at its peak. In the evening, a bet is made on proteins and fiber. Fifth, plant foods should prevail, as they promote protein absorption, normalize digestion, help reduce swelling and eliminate toxins. Finally, the last sixth rule is an intensive drinking regimen. The day should begin and end with a glass of water, in addition, it should be drunk during the day between meals. Diet for the press of women Since the female hormonal system is different from the male, it is much easier for the beautiful half of humanity to gain fat mass and it is more difficult to get rid of hated deposits. With this in mind, the diet for the press of women requires compliance with several rules when forming a diet: the diet should be salt-free, water intake should be limited before bedtime; fast carbohydrates and products that have undergone industrial processing are excluded; the diet should contain lean meats, fish and seafood, whole grain bread, cereals and bran, low-fat dairy and sour-milk products, as well as a small amount of nuts; in the morning it is recommended to eat vegetables and fruits. In order to lose weight, keep the press and feel good at the same time, a girl should allow herself three full meals and two snacks. The women’s abs diet recommends preparing porridge from oatmeal, buckwheat, barley groats, fruits and a hot drink without sugar, such as tea or coffee, for breakfast. Breakfast is followed by a snack from a boiled egg, lettuce, but if you wish, you can replace this with any fruit. For lunch, the women’s abs diet recommends vegetable soup, chicken, and lettuce. In the afternoon snack, you can include nuts, dried fruits, or even low-fat cottage cheese with an apple. For dinner, the abs diet recommends fish and stewed vegetables. But you can replace it with chicken fillet and seasonal vegetable salad. If you are hungry, before going to bed you can eat half a pack of low-fat cottage cheese or drink a glass of kefir. Diet for the press of men

The diet for press cubes among representatives of the strong half of humanity is much more high-calorie and rich, but it is still recommended to give preference to biologically valuable products. Diet for the press of men рекомендует составить рацион из следующих продуктов: бобовые, яйца, каши, молочные продукты, диетические сорта мяса, отрубной хлеб, овощи и фрукты. For a variety of flavors, it is recommended to include walnuts, pine nuts, hazelnuts, almonds and cashews, berries in a snack, as well as season food with various spices and herbs. Diet for the press of men исключает спиртное. You can drink only water, yogurt, kefir. A separate moment in the diet for press cubes is protein shakes. They are based on kefir or yogurt with the addition of chicken or quail eggs, cottage cheese, berries or bananas (optional), although some prefer cocktails that can be bought at sports nutrition stores. It is recommended to drink a cocktail either an hour before a workout, which will allow you to pump the press more intensively, or half an hour after the end of a workout, which will allow you to close the “protein-carbohydrate window”, in other words, cover the increased the body’s energy needs.