Stair diet: menu for 7 days and reviews

There are many different methods you can get rid of extra pounds. Some of them are designed to last for months, while others promise rapid weight loss in a matter of weeks. The Lesenka diet involved limited dietary observations for 7 days only. According to reviews of many girls, at the moment it is possible to lose up to 8 kg.

Rules and principles of the Lesenka diet

The name of a diet plan for weight loss is closely related to the idea of †‹вЂ‹ diet: you have to go through 7 steps, sometimes not so easy, to say goodbye to the excess amount in the waist, stomach and hips forever. When and by whom the diet was developed and its rules are not known for sure, but this does not prevent the method from gathering more fans each year.

The 7 -day Lesenka diet refers to a fast low -carbohydrate diet. The main principle is based on the consumption of a minimum number of calories per day. During the weight loss phase, the following should be considered:

• An unbalanced diet, therefore, to replenish the supply of vitamins and minerals, start taking a multivitamin complex a few days before it starts.
• Every day you can only eat certain types of food, while it is forbidden to eat in large portions. The menu should be designed so that there are snacks every 2-3 hours.
• Be sure to drink plenty of fluids - up to 2 liters a day. Suitable non -carbonated mineral water, herbal tea, rosehip soup, chicory.
• To maintain the beauty of hair and nails, you can take special supplements in tablets.
• To really achieve good results, you must adhere to the menu strictly. If you get lost or use a prohibited product, start over.
• Mental attitude is no less important. Make sure you are prepared for a week -long hard food restriction.
• To facilitate the process of losing weight and see the results of each day visually, draw a ladder with 7 steps on a piece of paper. Under each of them, write the menu for the day, and at the end of the day, enter your weight.
• Foods that you reject during weight loss should be included in the diet gradually, no more than 2 a day.
• To get enough in small portions, nutritionists recommend chewing food slowly and with concentration.
• The Lesenka diet does not exclude sports. If you are feeling good in the process of losing weight, do not neglect running, dancing, fitness or other physical activities.

Five -step diet menu for 7 days

The scheme for weight loss Ladder is very simple because the daily menu is clearly scheduled. Thanks to this, you do not have to think for a long time about what foods to form your diet, how many calories in beef or white bread. The basis of the diet are dairy products, turkey or other poultry meat, apples, honey, raisins and vegetables. Each type of product has its own purpose:

• Apples contain large amounts of pectin and satisfy hunger perfectly. Along with absorbents, they help cleanse the intestines.
• Kefir, yogurt, low -fat cottage cheese contain live bifidobacteria - the basis of human microflora. Thanks to fermented milk products, you can avoid heaviness in the stomach, bloating, and constipation.
• Raisins with honey will help replenish the energy supply expended, while the resulting supply of gluten will not be converted by the body to fat.
• Chicken meat will help you not to miss out and bring your plan to an end, and will also help build muscle tissue.
• Vegetables are an excellent source of fiber, vitamins and minerals. They will help to consolidate the results achieved, relieve weaknesses and nutrient deficiencies.

The active level of the Lesenka diet falls in the first five days. For such a short period of moderate fasting, the body does not have time to experience stress, so the risk of side effects is minimal. It is strictly forbidden to extend this diet for a longer period. The weight loss scheme is as follows:

• Stage 1 - bowel cleansing;
• Stage 2 - normalization of the microflora;
• Stage 3 - prevention of loss of strength, augmentation of energy deficit;
• Stage 4 - the formation of muscle tissue;
• Stage 5 - fat burning;
• Stages 6 and 7 - out smoothly from the diet Lasenka.

Day 1 - Cleaning

In the first stage, it is necessary to cleanse the body of accumulated toxins, preparing it for the process of losing weight. In this case, apples, coupled with activated charcoal, will help you. Pectin and natural absorbers will speed up the metabolic process, removing toxins, poisons and gases from the intestines. You can replace black activated charcoal with white if you want, but note that its effectiveness is considered lower. The menu of the first day of the Lesenka diet:

• 1 kilogram of green apples, which must be distributed throughout the day. Make sure that the dishes are at regular intervals - 2-3 hours.
• 1-2 tablets of activated charcoal an hour before meals. In order for the absorbent to be better absorbed by the body, it must be washed with plenty of water.
• One and a half to two liters of stationary or filtered water. Drink as needed to keep your body replenishing fluids.

In the first stage, weight loss is about two kilograms, you should not stop there. The remaining steps are aimed directly at preparing the body and burning fat. Please note that on the first day any food is completely excluded, except those allowed, including tea, coffee or other beverages. Some women notice that diarrhea occurs during the cleansing process. You don’t have to be afraid of these symptoms, the phenomenon will pass by itself once you move on to the next step.

You can simplify the passage of the first day of the Lesenka diet if you do not eat raw, but baked apples. Their recipe is simple:

1. Wash the apple dish thoroughly, cut in half and remove the core.
2. Using a toothpick or fork, prick the skin in several places so that the apples do not crack during cooking.
3. Pour into a glass microwave dish 2 tbsp. l. water, put half the fruit.
4. Sprinkle the apples with ground cinnamon, if desired.
5. Bake in the microwave for 5-7 minutes on an 800 watt oven power.

Day 2 - Recovery

After completely cleansing the intestines of harmful substances on the first day, you should take care to restore its microflora and try to correct the digestive process. Water, cottage cheese and kefir will help cope with the task. Dairy products not only fill the intestines with beneficial bifidobacteria, but also saturate the body with protein, which helps prevent weakness, dizziness and unpleasant hunger symptoms.

The Stair estimate menu for the recovery period should look like this:

• After waking up, drink a glass of non -carbonated mineral water. Eat 100 grams of 0% fat cottage cheese mixed with a pinch of vanilla, mint leaves or cinnamon.
• For the second breakfast, drink a glass of lean kefir. If desired, it can be replaced with yogurt or fermented baked milk with low fat content. Eat 100 grams of cottage cheese with mint.
• For lunch, take the same set of products as the second breakfast. In this case, mint can be replaced with cinnamon. Drink a glass of water.
• Two hours after dinner, eat 70 grams of cottage cheese with vanilla, drink 200 ml of mineral water.
• The dinner menu is similar to lunch, but you can mix cottage cheese with kefir together. Remember that the last meal should be no later than 3 hours before bedtime.

Day 3 - Energy

After the first two days, the body will begin to experience energy exhaustion - weakness, dizziness will appear. This is due to the fact that during the first two stages, almost the entire supply of glycogen, polysaccharides, has been used up, without which weight loss will be very difficult. To replenish material reserves without excessive fat deposition, you need to eat every day:

• 400 grams of raisins;
• 2-3 tbsp. l. honey, divided into 4 doses;
• 2 liters of dried fruit compote.

The construction of the third day menu of such a Lesenka diet helps to avoid the effects of plateau (weight fading). The listed products contain glucose, which will give you energy, but at the same time will not increase the amount of subcutaneous fat, and compote will fill the body with the necessary macronutrients: potassium, magnesium, iron. Preparing a fragrant drink is not difficult:

1. Soak 400 grams of dried apricots, 200 grams of dried apples or pears in warm water. Let the fruit expand slightly.
2. Drain the water and add one and a half liters of clean liquid to the pan with the dried fruit.
3. Place the container on the fire and cook for 20-30 minutes. If desired, before cooking in compote, you can add cloves asterisks, lemon peel, 1 tbsp. l. apple syrup.
4. Let the drink be ready to brew for 2-3 hours, then strain.

Day 4 - Construction

Regarding the previous Ladder step, the fourth stage will look very high in calories, satisfying and saturated. The goal today, as before, is to prevent weight loss, but with the help of protein foods. Construction measures help restore the supply of amino acids lost during the cleansing and recovery phases, improve hematopoietic processes and build muscle tissue. If there is no discomfort at this point, you can increase weight loss with exercise.

An exhilarating day involves eating white chicken. Suitable chicken without skin, turkey breast. For the whole day you need to eat up to 0. 5 kg of chicken and drink about one and a half liters of water. You can cook meat in any way - boiled, stewed, fried without oil and salt. Turkey breast turns out very tasty if it is baked in the oven with herbs:

1. Preheat the oven to 180 ° C.
2. Smear the breast with Dijon mustard (take about 300 grams), mixed with 50 ml of lemon and the same amount of soy sauce.
3. Let the meat marinate for 2 hours.
4. Place the fragrant breast on a baking sheet lined with foil. Sprinkle chopped white cumin over the meat.
5. Bake, uncovered with foil, for 40 minutes.

Day 5 - Burn fat

The last stage of the Ladder aims to burn subcutaneous fat. The process of weight loss on the fifth day occurs due to the consumption of low-calorie foods (bran, oats, berries, fruits, vegetables) and the high energy expenditure of the body aimed at digesting dietary fiber. The final daily menu looks like this:

• 300 g of oatmeal (weight of raw product);
• 1 kg of any raw vegetables or fruits (except bananas, potatoes, beans, carrots);
• 1-2 liters of water without gas.

Oatmeal can only be poured with boiling water in the evening, or you can cook porridge from cereals in water without sugar and oil. A tastier dish will emerge if you add fresh berries, unsweetened fruit to it. Vegetables can be eaten separately or in the form of salads. To prepare a healthy snack, you need to:

• white cabbage - 300 g;
• Bulgarian sweet pepper - 2 pcs. ;
• cucumbers - 2 pcs. ;
• parsley, dill or other herbs, spinach - to taste;
• vinegar - 1 tsp;
• olive oil - 2 tbsp. l.

Cooking process:

1. Remove the top leaves from the cabbage and finely chop. Mix well with your hands.
2. Remove the middle part and stalk from the pepper, cut into thin strips.
3. Cucumbers cut into circles or half rings.
4. Mix vinegar with olive oil.
5. Mix vegetables, add finely chopped vegetables.
6. Pour the bandage.

Days 6-7 - Get out of the diet

The goal of the last stage of the Ladder is to consolidate the results and gradually return to a proper diet. The menu of days 6 and 7 is not as small as the day before. For breakfast, it is recommended to eat carbohydrates, and for lunch and dinner - protein. Portions should be small so as not to burden the weak stomach, and meals should be frequent - 4-5 times a day.

Rice porridge with fruits boiled in milk and water helps replenish the supply of energy, vitamins and amino acids. For 4 servings, you need the following products:

• round grain rice - 1 tbsp;
• water - 2 tbsp;
• sugar - 3 tbsp. l. ;
• milk - 1 tbsp;
• salt - a pinch;
• any fruit or berry.

Cooking process:

1. Rinse the rice under running water.
2. Boil water, pour the prepared rice into the pan.
3. Reduce heat and simmer, stirring occasionally, for 10 minutes.
4. Pour sugar, salt, pour milk. Cook for another 5-7 minutes.
5. Cover the finished porridge with a lid, garnish with fruit before serving.

In the middle of the day, it is important to eat liquid dishes - cream soup, vegetarian borscht, chicken soup with dumplings. Pumpkin soup normalizes the digestive system well. To prepare it, buy a product from the list:

• pumpkin - 750 g;
• carrots - 5 pcs. ;
• garlic - 3 pcs. ;
• soup - 1. 5 l;
• boiled chicken fillet - 200 g;
• greenery.

How to make Pumpkin Soup:

1. Cut the pumpkin into medium -sized cubes, fill with water, salt.
2. Put the vegetables to a boil.
3. Grate carrots, onions on a grater with large holes. Saute in butter until golden brown.
4. Put the fried vegetables into the pumpkin, cook until tender (40-60 minutes).
5. At the end, add the chopped chicken breast and vegetables into the soup.

What to do in case of damage

The most difficult stage in the Lesenka diet is unloading or cleaning and restoring. Many women, unable to withstand a meager diet in the first two days, allow themselves more than is prescribed on the menu. According to dietary rules, such behavior is unacceptable. If you miss and violate a strict diet, you should stop the diet, pull yourself up and continue to lose weight according to the scheme in 2-4 days.

Contraindications

The abrupt transition from a regular diet to a restricted diet does not always benefit the body. To abandon this method of weight loss is necessary for those who have the following contraindications:

• inflammatory diseases of the gastrointestinal tract (gastrointestinal tract);
• liver, kidney disease;
• diseases of the cardiovascular system;
• oncological neoplasms;
• pregnancy;
• lactation;
• diabetes;
• hemorrhoids.

Pros and cons of Lesenka diet

Due to sudden changes in diet, diet measures Lesenka can cause intestinal disorders - constipation, diarrhea, bloating. In addition, the results achieved on this weight loss scheme will not last long if, after completion, you completely return to the rhythm of life and your normal menu. This significant drawback does not cover many of the positive aspects of the diet. Benefits include:

• Easy mobile. Many women realize that it is easier for them to follow the rules of the Stairs than other aspects of the express diet. The main thing is not to exceed the permitted products and drink the right amount of water.
• Dietary availability compared to product cost. All the dishes included in the menu are cheap in the store, which makes Lesenka more attractive to many women.
• Simplicity. The diet strictly indicates the portion sizes and foods allowed. No need to count calories or figure out what to cook for tomorrow.