Diet for drying the body for girls. Menu for every day, for a month. Recipes

Want to tone up and dehydrate your body to appear thinner? A planned diet can have a major impact on a girl’s goal of having a more defined body. This post will walk you through a month-long meal plan that will help you get rid of extra water weight and show off your toned muscles. It all comes down to choosing the correct foods to support your fitness goals and balancing your diet.

Our daily menu is designed to provide a variety of delectable and nourishing meals that will help you stay on your diet. There are many different recipes that are not only tasty but also very effective. Every meal, from filling dinners to breakfasts high in protein, is made to fuel your body and keep you on track.

You’ll find easy recipes and meal ideas in this guide to help you stay full as you work toward your fitness objectives. This plan is designed to fit easily into your busy life, regardless of whether you’re new to dieting or just searching for new ideas. Let’s get into the specifics and begin your transformation into a healthier, leaner version of yourself!

Nutrition program for drying the body for girls

You can quickly attain the desired effect by drying the body. However, girls should remember to maintain women’s health when creating a nutrition program.

The daily menu of a diet for girls that aims to dry out their bodies should include products that have the ideal balance of carbohydrates and proteins.

The following items must be consumed while the body is drying:

• rich in protein;
• containing carbohydrates that promote the breakdown of fat cells;
• low-calorie products that simultaneously maintain the metabolic process in the body at a normal level.

How much protein per 1 kg of body weight for girls

New body cells are created using protein as a raw material. A girl needs 1.5–2.5 g of protein per kg of body weight per day while the body is drying out. Consequently, animal-derived proteins—which the body absorbs and uses more fully—should make up two thirds of the total amount of proteins obtained.

In addition to maintaining muscle mass, this increased protein intake during a time when food has a lower energy value can act as a backup energy source if needed.

How many calories can you have per day

There must be a calorie deficit in order to dry up the subcutaneous fat layer. The body needs to be in a calorie deficit in order to dry out without causing harm to health. This will enable the body to adjust to changes in nutrition and physical activity while maintaining muscle mass.

For girls who participate in sports regularly, the critical caloric intake ranges from 1450 to 1700 kcal.

The suggested calorie reduction plan is progressive; it calls for cutting food’s energy value by 7–10% every 7 days until a threshold is met.

A drastic cut in food calories to a critical level is not appropriate on a body drying diet for girls because, rather than producing the intended effect, this will cause the body to lose water and muscle mass.

How many carbohydrates are needed per day

Even though the body uses carbs as its primary energy source, the diet during the body drying phase should allow for a reduction in the rate of consumption.

The daily allowance of carbohydrates per kilogram of a girl’s weight ought to fall between the following ranges:

• on the I and II seven-day diets – 3-4 g;
• on the III and IV seven-day diets – 1.5-2 g;
• from the V week – 0.5-1 g.

For girls, the daily requirement for carbohydrate volume will gradually decrease to 40–60 g.

Permitted body drying for women

Foods high in proteins and carbohydrates form the foundation of the diet during this time in order to effectively accomplish the intended drying of the subcutaneous fat layer.

The following foods high in protein can be included without restriction in any meal during the day:

• egg white – fresh or boiled;
• cottage cheese with a fat content of no more than 5%;
• chicken or turkey meat (preferably the breast part), boiled or steamed;
• beef, veal, boiled or in the form of steamed cutlets;
• white fish fillet (pollock, cod, tilapia), steamed;
• squid fillet;
• fermented milk products (kefir and yogurt 1%).

Girls on a dry body diet should stick to the menu items that contain complex carbohydrates in order to control the metabolic process.

These products consist of the following:

• oatmeal, buckwheat or rice, boiled in water;
• pasta made from high-quality wheat flour;
• legumes (peas, lentils, beans), prepared as soups or main courses;
• vegetables (tomatoes, cucumbers, peppers, zucchini, pumpkin, turnips, carrots, cabbage, beets, celery), fresh, stewed, boiled or steamed;
• fresh herbs.

Girls should consume small amounts of vegetable oil (olive or flaxseed) only as a salad dressing and tonic beverages (green or ginger tea) as part of a diet designed to dry out their bodies.

It is essential to consume two liters or more of still or boiling water each day.

Prohibited products for drying the body

The following goods are strictly prohibited from being a part of a daily diet:

• sweets (candies, lollipops, chocolate);
• baked goods (cakes, cookies, pies, donuts, buns);
• sweet drinks.

Rather, it is permitted to occasionally consume honey, dried fruits, berries, and yellow and green citrus fruits in order to make up for the glucose shortage.

Foods that are canned, fatty meats, sausages, and semi-finished goods are all strictly forbidden.

It is imperative to abstain from dressing salads with sauces, mayonnaise, salt, or sugar of any kind.

This article provides a monthly menu and recipes that are specifically designed for women who want to lose extra body fat and tone up. We’ll walk you through a diet that aims to help you dehydrate your body, complete with easy and tasty meal ideas that promote fat loss and maintain your energy levels. Whether you’re planning for a special occasion or simply want to live a healthier lifestyle, these simple-to-follow meal plans and recipes will help you get started.

Body drying diet for girls

The menu and meal plan for the body drying diet for girls should be planned using the following five guidelines:

1. Entering the diet and exiting it should be smooth.
2. Number of meals per day – at least 4 times in small portions.
3. About 65% of the daily volume of food should be consumed in the first two meals, preferably in the first half of the day.
4. The evening meal should contain only protein-rich foods.
5. There should be a 2-hour interval between meals and training before and after.

Every day, the nutritional complex should be changed. It’s critical to monitor your daily calorie intake and maintain weight control in addition to engaging in physical activity at home or at a sports club.

The most read article in this section is "Body drying for girls." Don’t miss it. training regimen and a month-by-month nutrition menu in detail.

Menu for a week by day

A certain number of items, considering their energy value, should be on the daily menu.

This is the suggested weekly menu for girls following a body-drying diet.

Monday

Breakfast consists of two chicken egg whites, boiled buckwheat, and green tea with chamomile.

Boiled chicken and vegetable soup for the second meal.

Third meal: yogurt-seasoned grated apple.

Steamed pollock and stewed cauliflower for dinner.

Tuesday

For breakfast, have cottage cheese, dried fruits, and jasmine green tea.

Meal 2: beef and vegetable puree soup, and cucumber salad dressed with herbs and olive oil.

Meal 3: kefir and omelets.

Squid fillet salad with cucumbers and peppers for dinner.

Wednesday

Bran bread, dried fruits, and tea with lemon for breakfast.

Second course: cod soup with Brussels sprouts, asparagus, broccoli, and green peas.

Strawberry-flavored yogurt for the third meal.

Rice and steamed pollock for dinner.

Thursday

Breakfast consists of two chicken egg whites, boiled oatmeal, and ginger tea.

Second course: boiled turkey fillet and vegetable soup with meat broth.

Yogurt-seasoned apple slices for the third meal.

Dinner is a fresh salad made of vegetables and herbs and drizzled with olive oil.

Friday

For breakfast, have cottage cheese, dried fruits, and chamomile-infused green tea.

Vegetable mix and veal puree soup for the second meal.

Pumpkin porridge for dinner.

Steamed pollock fillet and boiled beans for dinner.

Saturday

Breakfast consists of two chicken egg whites, boiled buckwheat, and ginger tea.

Meal 2: chicken fillet and vegetable soup.

Yogurt and grated apple for meal three.

Boiling beans and vegetable salad for dinner.

Sunday

Omelet, dried fruit, and lemon-infused green tea for breakfast.

Beef and pasta for the second meal.

Third meal: dried fruits and kefir.

Steamed pollock fillet and boiled Brussels sprouts for dinner.

For the first two weeks, following this diet is advised.

Menu for a month

If you feel normal, you should start cutting back on the amount of carbohydrates you eat (vegetables, pasta, cereals) around the third week. You should also replace some of these foods with higher protein options.

The diet gets more stringent. The final meal ought to be lighter, with cottage cheese paired with yogurt or kefir. Fruits are not allowed in the diet after the fourth week.

The daily requirement for carbohydrates is gradually reduced by two times until it reaches its lowest point in the fifth week. Only porridge made from cooked lentils, buckwheat, or oatmeal is permitted when it comes to carb sources.

It is advised to consume no more than 5.5 kg of porridge per week overall. By the end of the fifth week, items that were previously eliminated from the diet are gradually added back in, starting with the ones that were removed first.

The following products ought to be added to the diet in order:

• from the sixth week – fruits and dried fruits;
• from the 7th week — vegetables, pasta, cereals.

The number of kilograms lost during the drying period will increase quickly if the diet is abruptly returned to its regular state.

Vegetarian diet for drying the body by days per week

Vegetarians’ unique nutritional needs during the drying process come from the fact that, in contrast to meat eaters, they only eat protein derived from plants.

This is the suggested weekly menu for vegetarians.

Monday

Buckwheat boiled in water and green tea infused with chamomile for breakfast.

Second course: mushrooms and pea puree.

Third meal: nuts and pumpkin porridge.

Simmered vegetable ragout for dinner.

Tuesday

Oatmeal boiled in water and green tea infused with jasmine for breakfast.

Second course: fresh vegetable salad dressed with olive oil and herbs, and cooked beans.

Third meal: nuts and apple.

Boiled lentils for dinner.

Wednesday

Bran bread and tea with lemon for breakfast.

Second meal: buckwheat mixed with fresh herbs and vegetables.

Third meal: nuts and grapefruit.

Dinner is a blend of cottage cheese and honey.

Thursday

Oatmeal cooked in water and ginger tea for breakfast.

Second meal: cucumber salad dressed in olive oil and brown rice.

Meal 3: nuts and an apple.

Yogurt for dinner.

Friday

Spelt porridge and green tea with chamomile for breakfast.

Second meal: fresh vegetable mix with herbs and pea puree.

Third meal: nuts and pumpkin porridge.

Dinner is a mixed vegetable dish with Brussels sprouts, broccoli, and asparagus.

Saturday

Tea with ginger and corn porridge with water for breakfast.

Meal 2: brown rice; mushrooms.

Meal 3: nuts and an apple.

Boiling beans and vegetable salad for dinner.

Sunday

Breakfast consists of boiled millet groats and lemon-infused green tea.

Second meal: greens mixed with fresh vegetables and stewed beans.

Third meal: almonds and grapefruit.

Boiled lentils for dinner.

Sports nutrition for body drying

Apart from following a diet and working out at the gym or at home, you also need to take supplements made especially for burning subcutaneous fat mass.

These supplements support the body’s ability to maintain muscle mass, support healthy metabolic processes, and restore the vitamins that are lost during diet.

It is advised to take the following supplements while the subcutaneous fat mass is drying up:

1. Whey protein — serves as a source of protein and amino acids required to add muscle mass. It has a high absorption rate, which promotes rapid burning of calories and fat. Helps to quickly restore strength after grueling workouts. According to nutritionists, the recommended daily volume based on the intake rate per 1 kg of weight is divided into 3-5 doses.
2. Creatine — helps restore energy reserves, build muscle mass by stimulating the production of growth hormone.
3. Glutamine — is an effective fat burner. Strengthens the athlete"s immune system, which is under stress from combining intense training with a strict diet. Helps reduce the feeling of fatigue during training and quickly restore strength after it.
4. Multivitamins — replenish vital nutrients that the body does not receive during a drying diet, maintain well-being and physical activity. It is recommended to take them during or after the first meal.
5. BCAA – a complex of amino acids, reduces the risk of destruction and promotes the restoration of muscle fibers during intense training, increases the body"s endurance and accelerates muscle growth.

Consuming these supplements is safe and encourages efficient burning of subcutaneous fat.

But specific supplements should only be used strictly in accordance with the instructor’s recommendations, keeping in mind the girl’s body condition, level of physical fitness, diet, and sports regimen.

The most read article in this section is "Glutamic Acid: What It Is, How It’s Used in Sports and Bodybuilding."

Body drying recipes

Girls who want to dry-shape their bodies should have a varied selection of diet menu items, including cold appetizers made primarily of vegetables and cocktails that are easy to digest.

Salads when drying the body

Salads made of vegetables are excellent for controlling digestion. In addition, they provide extra protein when combined with meat-based ingredients.

Recipe #1: Peking cabbage salad with chicken

Tear the leaves of the Chinese cabbage by hand. Slice the boiled egg of chicken into tiny cubes. Slice the boiling chicken breast fillet. Add the finely chopped herbs (parsley, celery, dill, and leek) after mixing the ingredients. Once the mixture is well combined, add some olive oil for seasoning.

Recipe No. 2: Cabbage salad with turkey fillet

Cut the cabbage into shreds. Slice the boiling turkey fillet thinly. Add the ground walnuts. Add the chopped herbs (cilantro, dill, and spinach). After thoroughly mixing the resulting mass, add yogurt for seasoning.

Recipe No. 3: Squid salad with avocado

Slice the fillet of squid thinly. Slice the fresh cucumber thinly after peeling it. Cut the avocado into cubes after peeling it. Stir together, then drizzle with olive oil for seasoning.

Cocktails for a diet when drying the body

Protein should be the highest and carbs should be the minimum in diet cocktails during drying. They ought to be eaten right away from the factory. You’ll need a blender or another type of grinder to make a diet cocktail.

Recipe No. 1: Kiwi cocktail with walnut

Add two pre-peeled kiwis, two boiled eggs, 100 g of cottage cheese (not cottage cheese), 100 g of boiling water, and one tablespoon of crushed walnut to the mixture. Stir everything together well.

Recipe No. 2: Berry cocktail

In a blender, combine 200 g of kefir, ½ cup of black currants that have been pre-washed, ½ cup of raspberries, the protein from two boiled eggs, 150 g of cottage cheese (not cottage cheese mass), and 150 g of boiling water. Blend all components well.

Recipe No. 3: Honey Cocktail

In a blender container, add 250 g (3 tablespoons) of kefir. 200 grams of boiling water, 100 grams of low-fat cottage cheese, four tablespoons of cooked oatmeal, and spoons of honey. Stir everything together well.

"Body drying" in the context of fitness refers to modifications to one’s overall lifestyle, discipline, and control in addition to physical improvement.

In just 6–8 weeks, the desired outcome can be achieved with strict adherence to the diet menu while drying the body for girls, combined with physical activity that causes the body to expend as much energy as possible.

Day	Breakfast	Lunch	Dinner
1	Greek yogurt with berries	Grilled chicken salad	Baked salmon with veggies
2	Oatmeal with a slice of avocado	Quinoa and black bean bowl	Stir-fried tofu with broccoli
3	Smoothie with spinach, banana, and almond milk	Turkey and veggie wrap	Grilled shrimp with asparagus
4	Egg white omelette with spinach	Lentil soup	Chicken and vegetable skewers
5	Chia pudding with almond milk	Mixed greens with chickpeas	Baked cod with green beans
6	Whole grain toast with avocado	Chicken Caesar salad	Stuffed bell peppers
7	Fruit smoothie	Grilled veggie and hummus wrap	Roasted turkey breast with carrots
8	Almond butter on whole grain toast	Spinach and feta stuffed chicken	Vegetable stir-fry with tofu
9	Berry smoothie bowl	Grilled salmon with kale salad	Chicken and zucchini noodles
10	Egg and avocado breakfast bowl	Chickpea and vegetable stew	Seared tuna with mixed greens

Maintaining a diet intended to dry out the body requires more than just sticking to a menu; it also entails developing a well-balanced routine that enhances your general wellbeing and level of fitness. You can maintain your energy and satisfaction levels while pursuing your fitness objectives by including a range of nutrient-dense foods in your daily meals.

Remember to pay attention to your body’s needs throughout the month and modify your diet accordingly. While flexibility is essential to preserving a positive relationship with food, consistency is crucial. Don’t be afraid to alter recipes or foods to suit your tastes and way of life if you find that they aren’t working for you.

You can enjoy the process and stay on track by incorporating the recipes and meal ideas that are provided. There are many delectable and fulfilling options available, so eating well doesn’t have to mean sacrificing flavor or variety. If you persevere, you should experience significant improvements in your body’s appearance as well as how you feel.

Ultimately, a successful diet for drying the body is one that integrates well with your life and supports your long-term health goals. By following a thoughtful, balanced approach, you can achieve your fitness aspirations while feeling your best every day.

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