Scale diet: 7-day menu and reviews

There are many different methods by which you can get rid of the extra pounds. Some of them are designed for long months, while others promise rapid weight loss in just a few weeks. The Lesenka diet involves observing a limited diet for only 7 days. According to the reviews of many girls, during this period it is possible to lose up to 8 kg.

Rules and principles of the Lesenka diet

The name of the diet program for weight loss is closely related to the very idea of the diet: you have to go through 7 steps, sometimes not entirely easy, to say goodbye to excess volume in the waist, abdomen and hips forever. When and by whom the diet and its rules were developed are not known for sure, but that does not prevent the method from gathering more and more fans every year.

Lesenka diet for 7 days refers to fast low-carb diets. Its fundamental principles are based on the use of a minimum number of calories per day. During the weight loss phase, the following points should be considered:

• The diet is unbalanced, therefore, to replenish the intake of vitamins and minerals, start taking multivitamin complexes a few days before the start.
• Every day you can only eat a certain type of food, while it is forbidden to consume large portions. The menu should be designed so that there are snacks every 2-3 hours.
• Make sure you drink plenty of fluids - up to 2 liters per day. Suitable non-carbonated mineral water, herbal teas, rosehip broth, chicory.
• To maintain the beauty of hair and nails, you can take special dietary supplements in tablets.
• To really get good results, you need to strictly stick to the menu. If you get lost or use a prohibited product, start over.
• The mental attitude is no less important. Make sure you're ready for a week of hard food restrictions.
• To facilitate the weight loss process and visually see the results of each day, draw a ladder with 7 steps on a piece of paper. Under each of them, write the menu of the day and, at the end of the day, enter your weight.
• Foods that you have refused for the time of weight loss should be introduced into the diet gradually, no more than 2 per day.
• To get enough in small portions, nutritionists recommend chewing your food slowly and with concentration.
• Lesenka diet does not exclude sports. If you feel good about the weight loss process, don't neglect running, dancing, fitness or other physical activities.

Five-step diet menu for 7 days

The Ladder Weight Loss Scheme is very convenient because each day's menu is clearly planned. Thanks to this, you don't have to think long about which foods to make up your diet, how many calories are in beef or white bread. The basis of nutrition are dairy products, turkey or poultry meat, apples, honey, raisins and vegetables. Each type of product has its purpose:

• Apples contain a large amount of pectin and perfectly satisfy the feeling of hunger. Together with sorbents, 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 stomach heaviness, flatulence and constipation.
• Raisins with honey will help replenish the energy expended, while the resulting gluten supply will not be converted by the body into fat.
• Poultry meat will help you not go wild and carry out your plan, and it will also help build muscle tissue.
• Vegetables are an excellent source of fiber, vitamins and minerals. They will help consolidate the achieved results, relieve weakness and lack of nutrients.

The active phase of the Lesenka diet falls on the first five days. For such a short period of moderate fasting, the body does not have time to enter a stressful state, so the risk of side effects is minimal. It is strictly forbidden to prolong this diet for a longer period. The weight loss scheme is as follows:

• Phase 1: intestinal cleansing;
• Stage 2: normalization of microflora;
• Phase 3: prevention of loss of strength, restoration of the energy deficit;
• Phase 4: the formation of muscle tissue;
• Phase 5: fat burning;
• Phase 6 and 7: A gradual exit from the Lasenka diet.

Day 1 - Cleaning

At the first stage, it is necessary to cleanse the body of accumulated toxins, preparing it for the weight loss process. In this case, apples, coupled with activated carbon, will help you. Pectin and natural absorbent will accelerate metabolic processes, remove toxins, poisons and gases from the intestine. You can replace black activated carbon with white if you wish, but note that its effectiveness is considered to be lower. The menu of the first day of the Lesenka diet:

• 1 kilogram of green apples, to be distributed throughout the day. Make sure the meal was at regular intervals - 2-3 hours.
• 1-2 tablets of activated charcoal one 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 still or filtered water. Drink as much as necessary to keep the body replenishing fluids.

In the first phase, the weight loss is about two kilograms, you shouldn't 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 drinks. Some women notice that diarrhea occurs during the cleansing process. You shouldn't be afraid of this symptom, the phenomenon will pass by itself as soon as you move on to the next step.

You can facilitate the transition of the first day of the Lesenka diet if you eat apples that are not raw, but cooked. Their recipe is simple:

1. Carefully wash a portion of apples, cut them in half and core them.
2. Using a toothpick or fork, pierce the peel in several places so that the apples do not crack during cooking.
3. Pour 2 tablespoons into a microwave-safe glass dish. L. water, spread out the halves of the fruit.
4. Sprinkle the apples with ground cinnamon if desired.
5. Cook in the microwave for 5-7 minutes on an oven power of 800 watts.

Day 2 - Recovery

Having completely cleared the intestines of harmful substances on the first day, you should take care of restoring its microflora and work on correcting digestive processes. Water, cottage cheese and kefir will help to cope with the tasks. Dairy products not only populate the gut with beneficial bifidobacteria, but also saturate the body with protein, which helps to avoid weakness, dizziness, and other unpleasant symptoms of hunger.

An approximate menu of the scale for the recovery period should look like this:

• Upon awakening, 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 a second breakfast, drink a glass of fat-free kefir. If desired, it can be replaced with yogurt or low-fat fermented baked milk. Eat 100 grams of cottage cheese with mint.
• For lunch, take the same set of items 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 your last meal shouldn't be later than 3 hours before bedtime.

Day 3 - Energy

After the first two days, the body will begin to experience an energy malaise: weakness, dizziness will appear. This is due to the fact that during the first two phases almost all of the supply of glycogen, a polysaccharide, was exhausted, without which it would have been very difficult to lose further weight. To replenish the reserves of the substance without the deposition of excess fat, it is necessary to eat daily:

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

Such a construction of the menu on the third day of the Lesenka diet helps to avoid the plateau effect (faded weight). The listed products contain glucose, which will provide you with energy, but at the same time will not increase the amount of subcutaneous fat, and the compote will saturate 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 swell a little.
2. Drain the water and add one and a half liters of clean liquid to the pan with the dried fruit.
3. Put the container on the stove and cook for 20-30 minutes. If desired, before cooking in the compote, you can add an asterisk of cloves, lemon zest, 1 tbsp. L. apple syrup.
4. Let the finished drink brew for 2-3 hours, then strain.

Day 4 - Construction

As for the previous steps of the Ladder, the fourth stage will seem very caloric, satisfying and saturated. The goal of this day, like the previous one, is to prevent weight loss, but with the help of protein foods. The building phase helps restore the supply of amino acids lost during the cleansing and recovery phase, improve the hematopoietic process and build muscle tissue. In the absence of discomfort at this point, you can increase weight loss with exercise.

A rich day involves eating white poultry meat. Suitable skinless chicken, turkey breast. For the whole 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 in any way: boil, stew, fry without oil and salt. Turkey breast is very tasty if cooked in the oven with aromatic herbs:

1. Preheat the oven to 180 ° C.
2. Generously grease the breast with Dijon mustard (take about 300 grams), mixed with 50 ml of lemon and as much soy sauce.
3. Leave the meat to marinate for 2 hours.
4. Place the fragrant breast on a pan lined with aluminum foil. Sprinkle the meat with chopped cumin.
5. Cook, without foil, for 40 minutes.

Day 5 - Burn Fat

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

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

Oatmeal can be simply poured with boiling water in the evening, or you can cook cereal porridge in water without sugar and oil. A tastier dish will turn out if you add fresh berries, unsweetened fruit. Vegetables can be eaten separately or in the form of a salad. To prepare a healthy snack you will need:

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

Cooking process:

1. Remove the upper leaves of the cabbage and chop finely. Mix well with your hands.
2. Remove the central part and the stem of the peppers, cut them into thin strips.
3. Cucumbers cut into circles or half rings.
4. Mix the vinegar with the olive oil.
5. Mix vegetables, add finely chopped vegetables.
6. Pour in the dressing.

Day 6-7 - Get out of the diet

The goal of the last stage of the scale is to consolidate the result and gradually return to the correct diet. The menu on days 6 and 7 is not as poor as the day before. For breakfast, it is recommended to eat carbohydrates, and for lunch and dinner - proteins. Portions should be small so as not to overload a weak stomach, and meals should be frequent - 4-5 times a day.

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

• round grain rice - 1 tablespoon;
• water - 2 tablespoons;
• sugar - 3 tbsp. L. ;
• milk - 1 tablespoon;
• salt - a pinch;
• any fruit or berries.

Cooking process:

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

In the middle of the day, it is important to eat a liquid dish: cream soup, vegetarian borsch, chicken broth with dumplings. Pumpkin soup normalizes the digestive system well. To prepare it, buy the products from the list:

• pumpkin - 750 g;
• carrots - 5 pcs. ;
• onions - 3 pcs. ;
• broth - 1. 5 l;
• boiled chicken fillet - 200 g;
• green.

How to make pumpkin soup:

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

What to do in case of failure

The hardest stages of the Lesenka diet are unloading or cleansing and recovery. Many women, unable to cope with the lean diet of the first two days, indulge in more than what is prescribed on the menu. According to the rules of the diet, such behavior is unacceptable. If you have gone wild and violated a strict diet, you should stop the diet, get back on your feet and continue to lose weight according to the scheme in 2-4 days.

Contraindications

A sharp transition from the usual diet to a limited diet is not always beneficial for the body. To abandon this method of losing weight is necessary for those who have the following contraindications:

• inflammatory diseases of the gastrointestinal tract (gastrointestinal tract);
• diseases of the liver, kidneys;
• diseases of the cardiovascular system;
• oncological neoplasms;
• pregnancy;
• feeding time;
• diabetes;
• hemorrhoids.

Pros and cons of the Lesenka diet

Due to a sharp change in diet, the Lesenka gradual diet can lead to intestinal disorders: constipation, diarrhea, bloating. Furthermore, the results achieved with this slimming program will not be lasting if, after its completion, you completely return to your usual rhythm of life and menu. These significant drawbacks do not cover the many positive aspects of the diet. The benefits include:

• Easy portability. Many women find that it is much easier for them to adhere to the rules of the ladder than aspects of other quick diets. The important thing is not to go beyond the permitted products and drink the right amount of water.
• Availability of the diet compared to the cost of the products. All dishes included in the menu are cheap in the shop, which makes Lesenka even more attractive to many women.
• Simplicity. The diet strictly indicates the portion sizes and permitted foods. There is no need to count calories or figure out what to cook for tomorrow.