What is drying?
The term "drying of the body"( often just "drying") hides the process of depicting the musculature, consisting of observing the diet and a special fat burning program of training. When the athlete is "on dry", he seeks to burn the remains of subcutaneous fat without losing muscle.
Drying could be considered an ordinary weight loss, but in the medical sense of "drying" athletes do not need to lose weight, because the fat content in their body is already below the average level( less than 10-12%).That is why the food on drying is different from the standard diet.
The power supply strategy for drying the body
The first rule of nutrition for drying is a smooth reduction in the calorie content of the diet( about 10-15% less than the daily rate) without the appearance of hunger. Otherwise, the body will increase the hormones leptin and cortisol, which activate catabolic processes of loss of muscle tissue.
The period for calculating the calorie intake of food on drying is usually a week, not a day. In days of training, the usual amount of carbohydrates and calories is retained to provide energy to the muscles, and in the days of rest carbohydrates are cut. A similar principle underlies the "advanced" cyclic Keto diet KKD.
Drying on a non-carbohydrate diet
Despite the fact that the most often recommended eating strategy for drying is a strict carbohydrate diet - this is an erroneous approach. The protein diet will actually lead to fat burning, but the muscles will also lose significantly in volume due to the depopulation of glycogen depots.
Recall that glycogen is the main fuel for muscle work during physical exertion, and the source of glycogen is carbohydrates in nutrition. Musculature growth is closely associated with an increase in glycogen stores, which not only increases strength, but also visually makes the muscles bigger.
Carbohydrates on drying
The use of carbohydrates on drying should meet two conditions: first, to assure the absorption of carbohydrates by the muscles, not fatty tissue;secondly, to minimize the fluid retention associated with carbohydrates in the body, which in a literal sense will "dry" the relief of the body.
The first condition will be met when monitoring the glycemic index of carbohydrates. When feeding on drying fast carbohydrates are allowed only during breakfast and immediately after strength training. Also carbohydrates with high GI can be used on the days of loading, in case of compliance with a cyclic diet.
Fluid retention in the body
The use of "adhesive" cereals promotes the formation of mucus in the stomach, causing fluid retention. Wheat, oats and white ground rice are foods that are strictly prohibited when feeding on drying. Salt, nuts, milk and dairy products also contribute to the formation of stagnant effects in the body.
Fresh vegetables and whole-grain cereals are recommended, which are not boiled at moderate cooking - barley( pearl barley), buckwheat, cinnamon, rye and millet. Many of them have diuretic properties, just like teas from such herbs as fennel, mint, chamomile, hibiscus, sage, nettle and dog rose.
Fat on drying
Drying food requires minimizing animal fats - from cheese and butter to fatty meat and yolk of eggs. However, it is also impossible to completely reject fats - this lowers the level of testosterone, worsens metabolism and makes joints and ligaments more fragile.
A good choice will be coconut oil - due to its special structure, the body is practically unable to use it to form fat stores, as well as light vegetable oils( olive, corn, mustard, safflower, flaxseed).However, it is better to refuse from sunflower oil.
Consumption of proteins on drying
One of the main myths of fitness is the need to consume a huge amount of protein. However, this has been refuted by scientific research. The more protein the body receives, the worse it uses - it is better to use protein on the lower border, forcing the body to use it carefully.
It is recommended to consume protein at the level of 1.4-1.8 g protein per kg dry weight. It is better to give preference to white poultry meat, as it is more lean and dry. Pork and mutton is better to be completely excluded, and beef - to limit to the meat of animals of herb fattening.
Drying food implies a reduction in the weekly caloric intake by 10-15%( the usual caloric value during training days and the reduction of carbohydrates on rest days), as well as the abandonment of animal fats and products that cause fluid retention in the body( primarily salt,wheat and oats).