FATS.
They are saturated and unsaturated.

*Saturated are bad fats. Are:
High-fat dairy products: milk, eggs (yolk), cheeses, mayonnaise, butter.
In meat: pork (lard, there is generally a maximum of fat), lamb, any poultry skin.
And … in cocoa butter! so the most delicious milk chocolate is the most “dangerous”.

*Unsaturated fats are good fats. Are:
in sea fish (just don’t take canned food – there is oil and salt for long-term storage) – there is a lot of both protein and useful Omega-3 fats, which, by the way, surprisingly help get rid of your fat reserves faster. Nuts – there are also omega-3 fats. Hazelnut, walnut, cedar. Nuts should be without salt.

CARBOHYDRATES.
Two types: Complex and Simple. They are also called slow and fast.

*Complex carbohydrates are very important and you should focus on them. Complex: cereals, rice, buckwheat, pasta, potatoes.

* Simple: these are sweets and fruits – sugars, maltose, fructose. They should not be excluded – just need to be consumed in the morning and immediately after training, even if it is evening.

PROTEINS.

They are of animal origin: Meat – poultry, fish, beef.

Vegetable protein: these are beans, beans, peas. But here I would not advise men to abuse this protein, because. it is poorly absorbed. But women can eat a lot of it, precisely because of their female hormone estrogen.

DIET

You need to eat 4-6 times a day in small portions. This accelerates our metabolism for subsequent fat burning. The fact is that when a person eats 2 or even 1 time per day, the body perceives this as a limited food and stores carbohydrates and fats in reserve. As a result, subcutaneous fat accumulates.
List of products allowed during body drying:

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

– Seafood. Various kinds of fish can be fried without oil, sea kale will also be useful.

– Dairy products and eggs. Cottage cheese no more than 5%, kefir 1%, yogurt, boiled eggs (only protein can be eaten).

– Slow-digesting carbohydrates. Breakfast cereals, bread.

– Fruit. You can consume in small quantities, for example, 1 apple per day, grapefruits, lemons, in no case should you eat bananas!

– Vegetables. Green vegetables can be consumed in unlimited quantities. Potato exception, you can’t eat it.

Do not eat 2 hours before and 1.5 hours after training, as your recovery and energy will come from the fat layer under your skin. Water should be at least 3 liters per day. You also need to get enough protein so that you don’t “drain” your muscles. 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.

So:

1 week (introductory)
Here we eat according to the scheme: in the morning – complex carbohydrates, by lunchtime – 50% proteins and 50% complex carbohydrates, by the evening – 100% protein. Here we exclude everything sweet and starchy, this week is needed in order to at least slightly prepare the body for drying and so that you get used to eating 5-6 times a day.

2nd week:
Fat-free cottage cheese, kefir 1%, Milk 0.5% (no more than a glass), eggs (2 per day), boiled beef, boiled chicken breast, sea fish – boiled or baked, seafood, fresh cabbage, cucumbers, tomatoes, greens – as much as you like; apple, orange – 1 per day and only until 14.00, bran – 1 tbsp. spoon (in the evening meal).

3rd week:
Fat-free cottage cheese, eggs (4 per day, 2 whole, from 2 – only proteins), boiled chicken breasts, boiled or baked sea fish, cucumber (1 per day), a bunch of parsley, bran – 1 tablespoon 3 times a day, drink multivitamins (from the first week – preferably, from the second – mandatory).

4th week:
Chicken breasts boiled (2 per day).