First of all, no starvation diets. Just put your diet in order so that your body is supplied with the necessary nutrients, and at the same time remove all unnecessary.
Body Drying Tips
When you leave the house, do not forget to have breakfast. This should become a habit.
The main rule is not to eat a lot at night. When you come home at night, you want to eat, then a little yogurt and fruit - that's what you need for a healthy diet, and go to bed.
Don't take long breaks between meals (we mean 5-7 hours). Eat somewhere 3-4 times a day, despite the fact that the main part of the nutrition should be in the first two meals.
Do not allow the amount of fat in food to be reduced to zero, there is a risk of worsening metabolism, harming the skin, hair, spoiling your health and eyesight. Foods such as vegetable oil, some eggs and cheese products should always be in your diet.
You will have to say goodbye to sugar and flour products for the time of drying the body for girls and men, but this does not mean at all that one ice cream will greatly worsen your figure.
Over time, remove the so-called "garbage" from your diet: mayonnaise, ketchups, sauces, crackers, chips and various snacks.
You have to be careful with alcohol. It irritates your stomach lining and you end up overeating.
These tips may only seem relevant to those who need to lose weight. But these tips are actually universal. Without listening to these simple tips, a thin person cannot get better, although he thinks that he eats a lot, and those who have a lot of weight cannot get rid of it.
"Then what's the difference?" - you ask. The difference is that, while eating normally, overweight people should burn more calories than they gain, and for those who want to get better, the opposite is true - the amount of calories consumed should be more than what you spend.
Following the above tips will open the door to effective heavy weight training.

How to calculate the number of calories?
Drying the body will help those who need to lose weight.
The daily rate of protein should be 1.5 - 2 g per 1 kg of your weight.
Daily carbohydrate intake 2 - 2.5 g (slow carbohydrates from vegetables and cereals)
We try to avoid fats as much as possible. It all depends on your goals, if you are preparing for a performance, it is better to completely eliminate fat, but this can cause significant harm. to your body.

Drying by professionals
There are legends about the diet of bodybuilders. These legendary people can eat seven or even eight times a day, eat at night, before going to bed and early in the morning, just by opening their eyes. Some people set an alarm for the night to wake up in the middle of the night and "kill their catabolism" by drinking dozens of egg whites or swallowing huge protein shakes. Oddly enough, but it is this lifestyle that allows you to demonstrate high-quality muscles and a flat relief press at the Olympic Games. Even if all the time watching the treats of a bodybuilder from the side, it is extremely difficult to understand anything.
The same bodybuilder consumes a huge amount of food per day, bringing the daily calorie content of food to 5000, 6000 and even 11,000 calories! Then the same athlete, before our eyes, decreasing in volume, begins to eat ridiculous portions of food, eating ten times less than before during the whole day. So, how should a person devoted to power sports still eat? Is it even worth repeating the pro diet to the average gym client to improve your body weight to the desired size or build quality muscles? If so, what kind of food can you eat to have a beautiful and healthy physique? I will try to answer all these questions in this article about drying the body for women and men.

Drying the body at home
Drying the body at home подразумевает правильно настроенное меню без изнурительных тренировок. We are all used to the fact that jogging is needed for weight loss, all unloved cardio loads that directly depend on the willpower of a person, but no one has learned the essence. The main essence of drying the body at home is to consume fewer calories than you spend per day, thus, your body will begin to burn fat on its own without training. But, only if you create all the conditions for this, namely: a lack of calories. An example of a bad menu for home drying the body

Drying the body: menu

Wrong diet
Morning
Soup (meat broth) + 2 slices of bread or coffee + 2 sandwiches with butter / sausage / cheese
Dinner
Porridge / pasta / potatoes - 200 - 300 gr ready-made + 150 gr meat / fish cooked in the usual way (fried in oil)
Dinner
Soup + porridge / pasta / potatoes + goulash / chop / cutlet + bread

For an ordinary person this diet would be acceptable if he spent a lot of energy per day (if a person works at a construction site or leads an active lifestyle). But on drying the body at home, such a diet will not work. Because it contains a lot of wrong products, namely: An example of a good menu for home drying of the body

Proper Diet
Morning
Coffee / tea (without sugar, we do not use sweeteners) + biscuits
Snack between morning and lunch
Oatmeal (no butter or milk)
Chicken fillet (chicken fillet cooked in a slow cooker / air grill / double boiler / fried on a non-stick coating without sunflower oil)
Dinner
Rice/buckwheat (without butter)
Chicken fillet / fish fillet (chicken fillet cooked in a slow cooker / air grill / steamer / fried on a non-stick coating without sunflower oil)
Fiber - salad tomatoes / cucumbers / greens (seasoned not with mayonnaise / sunflower oil, but with lemon juice)
2 boiled eggs (possible with yolk, because we are not competing athletes)
Between lunch and dinner
Chicken fillet/fish fillet
Dinner
Fat Free Cottage Cheese/Whey Protein Isolate Shake
In this diet, we see that the main share of carbohydrates is in the first half of the day, and in the second half we gradually move on to protein foods.
Drying the body at home происходит только за счет правильного питания, но если вы хотите действительно просушится, не стоит забывать, что само по себе название «сушка» говорит само за себя, нужно немного сушить тело — потреблять меньше воды и продуктов которые задерживают воду в body.
Substances that affect fluid retention
Salt
Alcohol
Creatine
Caffeine
Sahara
B vitamins
Sweets
Plus, if you want to remove fluid from the body, then you need to include cardio loads / runs. Products for the body drying menuProteins
Chicken meat (brisket without skin)
Low-fat fish - cod (white meat), squid. Grill, Steam or Boil
Eggs (without yolks or with yolks) raw or boiled.
Curd (fat-free)
Protein shakes
Smoked, salted and canned foods are prohibited. All other foods containing protein and a large amount of fat in them (fried pork, beef, fatty fish, etc.) are also excluded.
Increase the amount of protein in the ratio of 3 - 4 grams per kilogram of your body weight.
Carbohydrates
Cereals (cereals) - rice / buckwheat / lentils oatmeal, etc.
Pasta - from large varieties of wheat
Vegetables (fiber) - greens, beets, cucumbers, tomatoes, beans, broccoli, asparagus, etc. (potatoes and cabbage should be excluded)
Bran
Fruits (for breakfast) - papaya, kiwi, pomegranate
Nuts (for breakfast)

Diet regime for drying the body
Usually, bodybuilders on drying divide the year into two periods: a period of weight gain and a period of fat burning (during this time, the athlete works to achieve the maximum relief of his body). This method is used because of the characteristic features of our body, because building muscle mass without accumulating fat is almost impossible. These two processes are interconnected and our body cannot go against nature. The metabolism of each person depends on many factors, it can be regulated as we please with the help of planned meals. Thus, everyone will be able to achieve their goal. Whether it's fat burning or lean body mass gains.
The role of planned meals and compound diets should not be underestimated. Training and specialized nutrition are two integral factors with the help of which a person builds a muscular beautiful body. Whether you're a beginner or a pro, never be prejudiced about nutrition.
Drying the body - his most effective way to burn fat is to limit the intake of carbohydrates. Saccharides (carbohydrates) are the main, most effective source of energy. The body promotes easy absorption and processing into glucose (it circulates through the circulatory system) and glycogen (deposited in liver and muscle cells, forming an energy reserve). The accumulation of glycogen in cells is limited. The mass of glycogen in the liver of an adult can be about 100 - 125 grams, while in the muscles glycogen accumulates in small concentrations (no more than 1% of the total muscle mass).
At a time when the flow of carbohydrates can no longer (with an increase in the individual daily allowance), or does not have time (on arrival in the stomach of high-glycemic, easily digestible sugars) to be deposited in the form of glycogen, the amount of glucose in the blood increases. This induces the secretion of the hormone insulin by the pancreas.
Lipogenesis, in turn, is stimulated by insulin, facilitating the transition of carbohydrates eaten into body fat for girls and men. At this point, reducing carbohydrates in the diet is important to stabilize the amount of sugar in the blood (glucose). With a high glucose level, lipolysis does not occur - the use