Body Drying: Diet and Nutrition
Drying is the process of drawing muscles, which consists in following a strict diet (most often, a high-protein keto diet or a carbohydrate-free diet) and performing a special fat-burning training program. In fact, when an athlete is “drying”, he seeks to burn off the remains of subcutaneous fat (mainly fat in the lower abdomen), without losing muscle mass.
At the same time, drying food always plays a more important role than physical training. In most cases, the reason for gaining excess weight is not at all that the person burns too few calories - more often it is an overabundance of food with a high glycemic index that violates the mechanisms of insulin production. This provokes uncontrolled hunger and makes you overeat.
The best strategy for quick drying the body for men is the regular alternation of various types of physical activity. This can be as high-intensity interval training to speed up metabolism, functional training to develop endurance and balance, strength training for muscle pumping, as well as performing static press exercises to strengthen the core.
Diet on the dryer
The main rule of food on drying is not just the rejection of the “three foods that the stomach grows from”, but the complete control over the calorie content and the amount of protein, fat and carbohydrates in the diet. Moreover, if you do not understand how to count calories and have never done it, it is better to start not with a diet for drying, but with a study of the theory of glycemic index . You will understand exactly how the body turns carbohydrates into fat.
The fundamental point is that on drying, caloric intake is different on different days - on the days of training, the usual amount of calories and carbohydrates is preserved, while on rest days they are cut. However, the total reduction in the calorie content of the diet on drying should not exceed 15-20%, otherwise you will face an increase in the levels of the hormones leptin and cortisol, and the loss of not so much fat as muscle tissue.
Despite the fact that the most often recommended dietary strategy for drying is a strict carbohydrate-free diet, this is not the most optimal approach to getting rid of residual fat on the stomach. A protein diet will indeed lead to a rapid burning of subcutaneous fat, however, the muscles will significantly lose in volume due to the emptying of glycogen depots.
Recall that glycogen is the main source of muscle energy during physical training. The only source of glycogen is carbohydrates in the diet, and the body cannot synthesize it from proteins or fats. That is why cyclic dietary regimes are most often used for drying, implying the alternation of low-carb days with days of carbohydrate loading.
The best diets for quick drying:
The use of carbohydrates on drying should meet two key conditions - firstly, to ensure their absorption by glycogen depots of muscles, and not by adipose tissue; secondly, to minimize the fluid retention associated with carbohydrates in the body, which literally will allow you to “dry” not only the stomach, but also the overall relief of the muscles.
The first condition will be fulfilled when monitoring the glycemic index of carbohydrates and the time of their consumption in food. The diet on the dryer allows fast carbohydrates exclusively during breakfast and immediately after weight training. At other times of the day, carbohydrates with high GI can be consumed only if the cyclic keto diet is followed (and on loading days).
Drying Food: Practical Tips
The fluid retention in the body, in turn, provokes the use of “sticky” cereals. Gluten- containing wheat and white polished rice are typical foods that contribute to the formation of mucus in the stomach and are not allowed to be eaten on the dryer. Also, milk and dairy products (including whey protein) often contribute to the formation of stagnant effects and “stomach swelling”.
When dieting for drying, fresh vegetables and cereals that are not digested during moderate cooking are recommended - for example, barley (pearl barley), buckwheat, quinoa, rye and millet. Many of these cereals have diuretic properties. In addition, teas from herbs such as fennel, peppermint, chamomile, hibiscus, sage, nettle, and dog rose help remove fluid from the body.
Proper nutrition on drying requires minimizing animal fats - from cheese and butter to fatty meat and egg yolk. However, completely abandoning saturated fats is also not recommended, since this will lower the level of testosterone production, worsen metabolic processes, and also make joints and ligaments more fragile.
The ideal choice of a “fat” diet for drying is coconut oil in moderation - due to its special structure, the body is practically not able to use it to form reserves. Light vegetable oils (olive, corn, mustard, safflower, linseed) are allowed, but it is preferable to refuse sunflower oil.
One of the main myths of drying is the need to consume a huge amount of expensive protein. However, studies suggest that the more protein an organism receives, the worse it uses it. It is more reasonable to consume protein at the lower boundary (about 1.5-2.5 g of protein per kg of dry weight), forcing the body to use it carefully. Preference should be given to poultry white meat, as more lean and dry.
Ideally, the total amount of protein in the diet on drying should be two to three times less than the amount of carbohydrates, and the source of these carbohydrates should be various vegetables and cereals (primarily barley, buckwheat and quinoa ). The main advantage of this approach is that the cost of such nutrition will be much lower than the use of expensive sports protein.
Daily food allowance for drying :
|Norm for men per 1 kg of dry body weight||Norm with a weight of 80 kg and 10% body fat||Featured Food||Prohibited Food|
|Squirrels||1.5 - 3 g||110 - 200 g||Chicken, lean fish, lean beef, egg white, protein isolate||Pork, meat semi-finished products|
|Fats||1.2 - 1.4 g||90 - 100 g||Coconut Oil, Olive Oil||Butter, Animal Fat, Sunflower Oil|
|Carbohydrates||3-4 g||200 - 300 g||Vegetables, buckwheat, pearl barley||Potatoes, bread and pastries, wheat, sugar|
Drying Nutrition Program
When preparing a diet for drying, do not forget that the restriction of carbohydrates in the diet can lead to a shortage of vitamins and minerals. Pay special attention to the daily consumption of fresh vegetables, as well as the general diversity of nutrition - if you eat the same protein foods for a month, this will negatively affect your health.
Recall that the key minerals for athletes are zinc and magnesium (responsible for the synthesis of testosterone and regulating the energy processes in the body), as well as iodine (associated with the thyroid gland and the production of fat-burning hormones). The norms of their daily use significantly increase both during physical training themselves and when observing any diet for weight loss or drying.
A diet for muscle drying involves the use of fast carbohydrates only after strength training, the maximum restriction of animal fats and their replacement with light vegetable oils, as well as control over the total calorie intake. On training days, calories should be normal, and on rest days - decrease by 15-20%. Food for drying should not be observed for longer than 4-6 weeks.