What foods are needed to Diet Drying Body?

Diet Drying Body

Find out what foods are needed to a Diet Drying Body like Proteins,Carbohydrates and Fats

Proteins

1. Egg whites

Eggs are known to be the best source of digestible protein. Caloric content of 1 piece is about 80 kcal, while the protein accounts for about 20 kcal. Yolks can also be consumed, but it is better to limit 1-2 yolks a day (they consist mainly of fats).

2. Chicken Breast

Chicken breast is present in the diet of almost every athlete. Fat in it a minimum, so the calorie content is much less than in the ham.

3. Fish and seafood

Fish - another easily digestible source of protein (digested many times faster than meat). You can choose as low-fat (mostly "white" fish - pollock, tilapia, etc.), and fat (salmon, trout). The latter also has essential fatty acids in your diet (they can even have a fat burning effect!). But do not buy canned food containing salt, sugar and oil. Excess salt leads to water retention, and oil and sugar will add unnecessary calories, which are already so limited on drying. The exception is canned tuna, but be sure to look at the composition and do not buy tuna in oil.

4. Low-fat beef

Red meat is one of the best sources of creatine (needed for growth of strength and muscle mass), but it is digested for a long time, which makes the process of its cleavage up to amino acids long enough. Therefore, the stereotype that to grow muscle muscles you need to eat as much as possible at any time of the day or night is not entirely true. First, the meat should be low-fat (especially if you are on drying), and secondly, during the day there is a time when the muscles need proteins quickly - in the morning or after training. At this time, it is better to eat egg whites, protein or low-fat fish.

5. Protein

Whey and casein protein can be used on drying as a substitute for snacks, especially when you need to consume protein, while you're on the road and nothing but chocolate and rolls are at hand.

6. Curd

To dry the body is best to buy cottage cheese with a fat content of not more than 5%. Try to compare the caloric content of the usual 18% cottage cheese and 0%. The difference is more than twice! Protein from curd is digested a little longer than egg or whey protein isolate, but faster than meat or chicken. Cottage cheese plus a few berries - excellent breakfast / dinner / snack.

Carbohydrates

1. Hercules (Oatmeal)

It is best to choose exactly the oatmeal, as usual oatmeal flakes of quick cooking have a higher Glycemic Index and are just crushed hercules. From the oatmeal, you can even make low-calorie protein cakes, for example - Protein biscuits.

2. Brown rice

Rice and chicken breast is a classic combination for any bodybuilder, both beginner and pro. However, you do not need to take a round-green, sticky rice. Brown rice is digested longer, so you will not feel hunger longer and stick to your calorie content will be easier. If you eat only brown rice you are completely sad, you can dilute it with a white long-grain 50/50. For those who do not need to demonstrate the ideal body on the stage, this option on a diet for body drying is quite suitable.

3. Buckwheat

Some bodybuilders believe that "buckwheat is just for recruiting mass", but it is not. Rather, it can be used as a source of complex carbohydrates and on drying. According to the content of vitamins and minerals, it is much better than rice, and caloric content is about the same.

4. Legumes

Beans, peas, chickpeas, lentils are slow carbohydrates, which are also a good source of vegetable protein. The protein is best absorbed together with the animal, so the beans are best used as a side dish for meat and poultry. The only argument against legumes - not every stomach is capable of digesting them. If kidney beans and her companions cause bloating and other troubles, better give up beans. A little trick: if you add some salt in the water, in which you will pre-soak the beans / chickpeas, you can avoid troubles with the stomach.

5. Macaroni from whole-grain flour

While macaroni from ordinary white wheat flour complex carbohydrates can not be called, pasta from whole-grain flour - a completely different story. They have a lower glycemic index (do not cause a sharp release of sugar into the blood), give a feeling of satiety for a long time. Do not forget that it takes no more than 5-7 minutes to cook macaroni from whole-grain flour.

6. Vegetables

Fresh green vegetables can and should be included in the diet on drying in unlimited quantities. Cabbage (white cabbage and broccoli), cucumbers, celery - a minimum of calories and a maximum of dietary fiber, which will help fill the stomach. In carrots, more carbohydrates, but it's uncritical - the main thing is not to forget to count calories! Starchy vegetables (potatoes, beets) can be consumed with boiled (this is already a full-fledged side dish, an alternative to rice / Greek).

7. Fruits and berries

Someone thinks that fruit is a diet food and you can eat how much it will fit, and someone - that this is a source of simple carbohydrates, which can not be dried at all! The truth is, as usual, somewhere near. Yes, simple carbohydrates if not immediately "burned", then

Fats

1. Fatty fish

We have already mentioned it in the section on proteins. A combination of easily digestible protein and useful fat makes products such as salmon and trout irreplaceable during a body drying diet. They are best used at least 2 times a week, or take fish oil in capsules.

2. Nuts

Nuts (almonds, hazelnuts, walnuts) contain useful fats of Omega-6, for which we include them in the list of food for a diet aimed at drying the body. With one reservation - 100 g of nuts (2 small sachets) - this is 600 or more kcal! Fats are necessary for us, the main thing is to strictly monitor their quantity, otherwise you can forget about the dreams in the mirror of the relief body. Also avoid salt nuts - excess salt intake delays water that hides your dice presses no worse than subcutaneous fat.

3. Vegetable oil

Vegetable oils contain omega-6 fatty acids, which have many useful properties, including the ability to help the healing of injured tissues. Flaxseed oil is rich in Omega-3. But for extinguishing (from frying it is better to refuse altogether) only refined sunflower oil is suitable. All other types of oils (olive, linseed, grape seed, etc.) should be used for dressing salads, add to ready meals.

Of course, the lists above do not include all the food that the athlete can afford on a diet for body drying. The most important thing is a calorie deficit (spend more than consume). However, do not forget that to maximize the muscle needs an adequate amount of protein, for the production of hormones - the correct fats, and for energy in training - complex carbohydrates. Yes, you can lose weight by eating 2 chocolates a day (or 1 packing ravioli) and nothing more. But you will not have the strength to train, and the stomach will go on vacation after a week of such a diet. The amount of calories in the diet for drying the body will affect the number of kilograms on the scales, and the quality of these calories is on the quality of the received body.

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