The Step Diet: 7-Day Menu and Reviews

There are many different ways you can shed excess pounds. Some of them are designed for long periods of time, while others promise quick weight loss in a few weeks. The Lesenka diet consists of a restricted diet observed for only 7 days. According to the reviews of many girls, you can lose up to 8kg during this period.

Rules and principles of the Lesenka diet

The name of the diet plan for weight loss is closely related to the philosophy of the diet: you have to go through 7 steps, sometimes not easy, to say goodbye to the excess volume in the waist, abdomen and buttocks forever. When and by whom the diet was developed, its rules are unclear, but that doesn't stop the approach from gaining more and more fans every year.

The 7-day diet Lesenka refers to a quick low-carb diet. Its main principle is based on consuming the least number of calories per day. Throughout the weight loss phase, the following points should be considered:

• An unbalanced diet, so to supplement your supply of vitamins and minerals, start taking a multivitamin a few days before you start.
• Eat only one type of food every day, and prohibit large amounts of food. The menu should be designed to have snacks every 2-3 hours.
• Be sure to drink plenty of fluids - up to 2 liters per day. Suitable mineral water, herbal tea, rosehip broth, chicory.
• To keep your hair and nails beautiful, you can take special dietary supplement tablets.
• To really get good grades, you have to stick to the menu strictly. If you go astray or use prohibited products, start over.
• Attitude is equally important. Make sure you're ready for a week of strict food restrictions.
• To facilitate the weight loss process and visualize daily results, draw a ladder with 7 steps on a piece of paper. Below everyone, write down the menu for the day and enter your weight at the end of the day.
• Foods you refuse during weight loss should be gradually introduced into the diet, no more than 2 per day.
• To get enough food in small portions, nutritionists recommend chewing food slowly and with concentration.
• Diet Lesenka does not exclude exercise. If you're feeling good on your weight loss journey, don't neglect running, dancing, fitness, or other physical activity.

7 Day 5 Step Diet Menu

The weight loss ladder plan is very convenient because the daily menu is clearly arranged. Thanks to this, you don't have to think long about the foods in your diet, how many calories are in beef or white bread. The nutritional base is dairy, turkey or other poultry, apples, honey, raisins and vegetables. Each product has its own purpose:

• Apples contain a lot of pectin, which perfectly satisfies hunger. Along with absorbents, they help cleanse the gut.
• Kefir, yogurt, and low-fat cheese contain live bifidobacteria—the foundation of the human microbiome. Thanks to fermented dairy products, you can avoid a heavy stomach, gas and constipation.
• Raisins with honey helps replenish energy expenditure, while the resulting supply of gluten is not converted to fat by the body.
• Poultry will help you stay on track and complete your plan, and it will also help build muscle tissue.
• Vegetables are an excellent source of fiber, vitamins and minerals. They will help to consolidate the gains made and alleviate weakness and nutritional deficiencies.

The active phase of the Lesenka diet falls within the first five days. With such a short period of moderate fasting, the body does not have time to enter a state of stress, so the risk of side effects is minimal. Prolonging this diet for an extended period of time is strictly prohibited. The weight loss plan is as follows:

• Stage 1 - bowel cleansing;
• Stage 2 - Microflora normalization;
• Stage 3 - Prevention of loss of strength, replenishment of insufficient energy;
• Stage 4 - formation of muscle tissue;
• Stage 5 - fat burning;
• Stages 6 and 7 - A smooth exit from the Lasenka diet.

Day 1 - Cleaning

In the first stage, it is necessary to remove the accumulated toxins from the body in preparation for the weight loss process. In this case, apples and activated charcoal will help you. Pectin and natural absorbers will speed up the metabolic process and remove toxins, poisons and gases from the gut. You can replace the black activated charcoal with white if you wish, but be aware that it is considered less effective. Menu for the first day of the Lesenka diet:

• 1 kg of green apples must be distributed throughout the day. Make sure meals are regular - 2-3 hours.
• Take 1-2 activated charcoal tablets one hour before meals. In order for the absorbent to be better absorbed by the body, it must be rinsed with plenty of water.
• One and a half to two liters of still or filtered water. Drink water as needed to keep your body hydrated.

The first stage, about two kilograms of weight loss, you shouldn't stop there. The remaining steps are directed towards preparing the body and burning fat. Please note that on the first day, any food is completely excluded, with the exception of permitted food, including tea, coffee or other beverages. Some women notice diarrhea during cleansing. You shouldn't be afraid of this symptom, it will go away on its own once you get to the next step.

If you eat not raw, but baked apples, you can facilitate the passage of the first day of the Lesenka diet. Their recipe is simple:

1. Rinse a portion of apples thoroughly, cut in half, and remove the core.
2. Pierce the skin in several places with a toothpick or fork so the apples don't crack during cooking.
3. Pour 2 tablespoons into a glass microwave oven dish. l. Water, spread the two halves of the fruit.
4. Sprinkle cinnamon over the apples if desired.
5. Bake in the microwave on 800W oven power for 5-7 minutes.

Day 2 - Recovery

After the gut has been thoroughly cleaned of toxins on the first day, you should take care to restore its microflora and work to correct the digestive process. Water, cottage cheese and kefir will help get the job done. Not only does dairy fill the gut with beneficial bifidobacteria, but it also saturates the body with protein, which helps avoid weakness, dizziness, and other unpleasant symptoms of hunger.

The general menu of the ladder diagram for the recovery period should be as follows:

• When you wake up, drink a glass of non-carbonated mineral water. Eat 100 grams of 0% fat cottage cheese mixed with a little vanilla, mint leaves or cinnamon.
• For the second breakfast, drink a glass of nonfat kefir. If desired, substitute low-fat yogurt or fermented baked milk. Eat 100 grams of mint cheese.
• At lunch, take the same product 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 vanilla cheese and drink 200 ml of mineral water.
• The dinner menu is similar to lunch, but you can combine cottage cheese and kefir. Remember, the last meal should be no later than 3 hours before bedtime.

Day 3 - Energy

After the first two days, the body begins to experience energy discomfort—weakness, dizziness. This is because during the first two stages, almost all of the glycogen (a polysaccharide) supply is used up, without which further weight loss will be very difficult. In order to replenish the reserves of substances without depositing excess fat, you need to eat every day:

• 400 g raisins;
• 2-3 tablespoons. l. Honey, divided into 4 doses;
• 2 liters of dried fruit preserves.

This structure of the menu on the third day of the Lesenka diet helps to avoid the plateau effect (weight loss). The products listed contain glucose, which provides you with energy without increasing the amount of subcutaneous fat, candied fruit fills the body with essential 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 puff up a bit.
2. Drain the water and add a liter and a half of the cleaning liquid to the pan with the dried fruit.
3. Put the container on the fire and cook for 20-30 minutes. If desired, you can add an asterisked clove, lemon zest, 1 tablespoon before cooking in the preserves. l. Apple Syrup.
4. Let the finished drink brew for 2-3 hours, then strain.

Day 4 - Construction

Regarding the previous steps of the ladder, the fourth stage looks hot, satisfying and saturated. As with the previous day, the goal of this day is to prevent weight loss, but with the help of protein foods. The building steps help restore the supply of amino acids lost during the cleansing and recovery phases, improve the hematopoietic process and build muscle tissue. In the absence of discomfort at this time, you can enhance your weight loss by exercising.

A good day includes eating white poultry. Perfect for skinless chicken, turkey breast. Throughout the day you need to eat up to 0. 5 kg of poultry and drink about one and a half liters of water. You can cook meat any way you want - boil, stew, fry without oil or salt. If a turkey breast is roasted in the oven with herbs, it turns out delicious:

1. Preheat oven to 180°C.
2. Grease the breasts generously with Dijon mustard (about 300g), mix with 50ml lemon and equal parts soy sauce.
3. Let the meat marinate for 2 hours.
4. Place fragrant breasts on a foil-lined baking sheet. Sprinkle chopped cumin over the meat.
5. Bake, uncovered with foil, for 40 minutes.

Day 5 - Burn Fat

The final stage of the ladder is designed to burn subcutaneous fat. The process of losing weight on day 5 is due to the use of low-calorie foods (bran, oatmeal, berries, fruits, vegetables) and the body expending a lot of energy to digest dietary fiber. The daily menu for the final stage is as follows:

• 300 grams oatmeal (raw product weight);
• 1kg of any raw vegetables or fruits (except bananas, potatoes, peas, radishes);
• 1-2 liters of still water.

Simply pour oatmeal with boiling water at night, or you can make porridge with grains in water without sugar and oil. The dish is even more delicious if you add fresh berries and unsweetened fruit. Vegetables can be eaten on their own or in salad form. To prepare a healthy snack, you will need:

• Cabbage - 300 grams;
• Bulgarian bell peppers - 2;
• cucumbers - 2;
• parsley, dill or other herbs, spinach - to taste;
• Vinegar - 1 teaspoon;
• Olive Oil - 2 tbsp. l.

Cooking process:

1. Remove the top leaves from the cabbage and chop. Mix well by hand.
2. Remove the center and stem from the peppers and cut into thin strips.
3. Cut cucumbers into rounds or halves.
4. Mix vinegar with olive oil.
5. Mix vegetables and add chopped vegetables.
6. Pour in the seasoning.

Days 6-7 - Stop dieting

The goal of the final stage of the ladder is to consolidate the results and gradually return to proper eating habits. The menus on day 6 and 7 were not as shabby as the day before. Carbohydrates are recommended for breakfast and protein is recommended for lunch and dinner. Portions should be small so as not to overload a weak stomach, and meals should be eaten frequently - 4-5 times a day.

Fruit rice porridge cooked with milk and water helps replenish the supply of energy, vitamins and amino acids. For 4 servings, you will need the following:

• Round grain rice - 1 tbsp;
• water - 2 tablespoons;
• Sugar - 3 tablespoons. l. ;
• milk - 1 tablespoon;
• salt - a pinch;
• Any fruit or berry.

Cooking process:

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

At noon, it's important to eat liquid dishes - creamy soups, vegetarian borsch, dumpling chicken soup. Pumpkin soup is great for normalizing the digestive system. To prepare it, buy a product from the list:

• Pumpkin - 750 g;
• carrots - 5;
• Onions - 3;
• Broth - 1. 5 l;
• boiled chicken fillet - 200 g;
• greenery.

How to make pumpkin soup:

1. Cut the squash into medium-sized cubes, add water and salt.
2. Bring the vegetables to a boil.
3. Grate carrots and onions on a grater with large holes. Fry in butter until golden brown.
4. Add the sautéed vegetables to the squash and cook until tender (40-60 minutes).
5. Finally, add the chopped chicken breast and vegetables to the broth.

What to do when something goes wrong

The most difficult phase of the Lesenka diet is unloading or cleaning and recovery. Many women can't stand the meager diet of the first two days, pushing themselves beyond what's on the menu. Such behavior is unacceptable according to dietary laws. If you relax and go against your strict diet, you should stop the diet, get yourself together, and continue to lose weight as planned for 2-4 days.

Contraindications

A drastic switch from a regular to a restricted diet is not always good for the body. Abandoning this weight loss method is necessary for those with the following contraindications:

• Inflammatory diseases of the gastrointestinal tract (gastrointestinal tract);
• liver, kidney disease;
• Cardiovascular disease;
• tumor tumor;
• Pregnant;
• lactation;
• diabetes;
• hemorrhoid.

Pros and Cons of the Lesenka Diet

Due to the drastic changes in diet, the Lesenka step diet can cause intestinal discomfort - constipation, diarrhea, bloating. Also, the results achieved with this weight loss program will not last long if you fully return to your usual pace of life and menu after completion. These significant downsides don't cover many of the positive aspects of the diet. Benefits include:

• Easy to carry. Many women notice that they are more likely to follow the ladder rule than other fast diets. The main thing is not to exceed the allowed product and drink the right amount of water.
• Dietary availability relative to product cost. All dishes on the menu are cheap in-store, which makes Lesenka even more appealing to many ladies.
• Simple. The diet strictly dictates portion sizes and allowed foods. No need to count calories or figure out what to do tomorrow.