Ladder diet: 7-day menu and reviews

There are many different ways you can get rid of extra pounds. Some are designed for long months, while others promise rapid weight loss in a matter of weeks. Lesenka's diet involves observing a limited diet for only 7 days. According to many girls, it is possible to lose up to 8 kg during this period.

Rules and principles of Lesenka's diet

The name of the diet plan to lose weight is closely related to the idea of the diet: you need to go through 7 steps to say goodbye to excess volume in the waist, sometimes it is not so easy, the abdomen and hips are forever. It is not known exactly when and by whom the diet was prepared, and its rules, but this does not prevent the method from gaining more and more fans each year.

The 7-day diet Lesenka belongs to the fast low-carbohydrate diets. Its basic principles are based on the consumption of a minimum amount of calories per day. The following points should be considered during the weight loss phase:

• The diet is unbalanced, so start taking multivitamin complexes a few days before you start to increase your supply of vitamins and minerals.
• You can eat only certain types of food every day, eating in large portions is prohibited. The menu should be set up so that there is a snack every 2-3 hours.
• Make sure you drink plenty of fluids - up to 2 liters a day. Suitable mineral still water, herbal tea, hip broth, chicory.
• You can take special dietary supplements in tablets to protect the beauty of hair and nails.
• To get really good results, you need to strictly follow the menu. If you get lost or use a prohibited product, start again.
• Mental attitude is no less important. Make sure you are ready for a weekly strict food restriction.
• To facilitate the weight loss process and visually see the results of each day, draw a 7-step ladder on a piece of paper. Write the menu of the day under each of them and enter your weight at the end of the day.
• Foods that you refuse to lose weight should be gradually included in the diet no more than 2 times a day.
• To eat enough in small portions, nutritionists recommend chewing food slowly and concentrated.
• Diet Lesenka does not exclude sports. If you feel well 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 Ladder weight loss is very convenient, because the menu of each day is clearly planned. Thanks to this, you do not have to think long about what foods will make up your diet, how many calories in beef or white bread. The basis of the diet is dairy products, turkey or other poultry, apples, honey, raisins and vegetables. Each type of product has its own purpose:

• Apples contain a lot of pectin and perfectly satisfy the feeling of hunger. Together with absorbents, they help cleanse the intestines.
• Kefir, yogurt, low-fat cottage cheese contain live bifidobacteria - the basis of the human microflora. Thanks to fermented dairy products, you can avoid heaviness, bloating and constipation in the stomach.
• Raisins with honey will help replenish the energy supply, and the resulting gluten supply will not be converted into fat by the body.
• Poultry will help you not to lose weight and complete your plan, but it will also help build muscle tissue.
• Vegetables are an excellent source of fiber, vitamins and minerals. They will help to consolidate the results obtained, to overcome weakness and malnutrition.

The active phase of the Lesenka diet falls on the first five days. In such a short period of time, the body does not have time to go into a state of stress to fast moderately, 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:

• Stage 1 - bowel cleansing;
• Stage 2 - normalization of the microflora;
• Stage 3 - prevention of power loss, filling energy shortages;
• Stage 4 - formation of muscle tissue;
• Stage 5 - fat burning;
• Stage 6 and 7 - a smooth exit from the Lasenka diet.

Day 1 - Cleaning

In the first stage, it is necessary to cleanse the body of accumulated toxins and prepare it for the process of weight loss. In this case, apples, along with activated charcoal, will help you. Pectin and natural absorbent will accelerate metabolic processes, remove toxins, poisons and gases from the intestines. If you want, you can replace black activated charcoal with white, but keep in mind that its efficiency is lower. The menu of the first day of Lesenka's diet:

• 1 kilogram of green apples to be distributed throughout the day. Make sure that meals are at regular intervals - 2-3 hours.
• 1-2 tablets of activated charcoal an hour before meals. The absorbent should be washed with plenty of water for better absorption by the body.
• One and a half to two liters of still or filtered water. Drink as needed to keep your body hydrated.

In the first stage, weight loss is about two kilograms, you should not stop there. The rest of the steps are aimed directly at preparing the body and burning fat. Keep in mind that on the first day, any food, including tea, coffee or other beverages, is completely excluded, except as permitted. Some women report diarrhea during the cleansing process. You should not be afraid of this symptom, as soon as you move on to the next stage, the phenomenon will go away on its own.

If you eat baked apples, not raw, you can make the first day of Lesenka's diet easier. Their recipe is simple:

1. Wash the apple portion thoroughly, cut it in half and remove the core.
2. Use a toothpick or fork to pierce the skin in several places so that the apples do not crack during cooking.
3. Pour 2 tablespoons into a glass microwave oven dish. l. water, arrange half of the fruit.
4. If desired, sprinkle the apples with ground cinnamon.
5. Bake in the microwave at 800 watts for 5-7 minutes.

Day 2 - Recovery

On the first day, after completely cleansing the intestines of harmful substances, you should pay attention to the restoration of its microflora and try to correct digestive processes. Water, cottage cheese and kefir will help to cope with the task. Dairy products not only fill the intestines with beneficial bifidobacteria, but also saturate the body with protein, which helps to avoid weakness, dizziness and other unpleasant symptoms of hunger.

The approximate menu of the Ladder for the recovery period should look like this:

• For a glass of still mineral water after waking up. Eat 100 grams of 0% fat cottage cheese mixed with a pinch of vanilla, mint leaves or cinnamon.
• Drink a glass of nonfat kefir for the second breakfast. If desired, it can be replaced with low-fat yogurt or fermented baked milk. 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. For a glass of water.
• Two hours after dinner, eat 70 grams of cottage cheese with vanilla, for 200 ml of mineral water.
• The lunch menu is similar to dinner, but you can mix cottage cheese and 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 disorders - weakness, dizziness will appear. This is due to the depletion of almost all glycogen stores, polysaccharides, in the first two stages, without which it would be very difficult to lose more weight. It is necessary to eat a day to replenish the reserves of the substance without accumulating excess fat:

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

Such a menu on the third day of the Lesenka diet helps to prevent the plateau effect (weight loss). These 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. It is not difficult to prepare a fragrant drink:

1. Soak 400 grams of dried apricots, 200 grams of dried apples or pears in warm water. Allow the fruit to swell slightly.
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 fire and cook for 20-30 minutes. If desired, you can add a star, cloves, lemon peel, 1 tbsp before cooking in the compote. l. apple syrup.
4. Infuse the finished drink for 2-3 hours, then strain.

Day 4 - Construction

As for the previous steps of the ladder, the fourth stage will look very high in calories, satisfactory and saturated. Today's goal, as before, is to prevent weight loss, but with the help of protein foods. The construction phase helps to restore the supply of amino acids lost during the cleansing and recovery phase, improve the hematopoietic process and build muscle tissue. If you do not worry at this point, you can increase weight loss with exercise.

A live day consists of eating white poultry. Suitable skinless chicken, turkey breast. During 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 in any way - boil, stew, fry without fat and salt. Turkey breast is very tasty when cooked in the oven with herbs:

1. Preheat oven to 180 ° C.
2. Gently lubricate the breast with Dijon mustard (take about 300 grams), mix with 50 ml of lemon and the same amount of soy sauce.
3. Leave the meat to marinate for 2 hours.
4. Place the fragrant breast in a foil-lined baking dish. Sprinkle chopped cumin on the meat.
5. Bake for 40 minutes without covering with foil.

Day 5 - Burn fat

The last stage of the ladder is aimed at burning subcutaneous fat. On the fifth day, the weight loss process occurs due to the use of low-calorie foods (bran, oatmeal, berries, fruits, vegetables) and the body's high energy expenditure aimed at digesting dietary fiber. The daily menu of the last stage looks like this:

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

Oatmeal can simply be poured with boiling water in the evening, or you can cook cereal porridge in sugar and fat-free water. If you add fresh berries, unsweetened fruits, you will get a more delicious dish. Vegetables can be eaten separately or as a salad. To prepare a healthy snack, you will need:

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

Cooking process:

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

Day 6-7 - Exit the diet

The goal of the final stage of the ladder is to consolidate the result and gradually return to a proper diet. The menu for the 6th and 7th days is not as trivial as the previous day. It is recommended to eat carbohydrates for breakfast and protein for lunch and dinner. Portions should be small and meals should be frequent - 4-5 times a day to avoid a weak stomach load.

Rice porridge with milk and boiled fruits helps to replenish the supply of energy, vitamins and amino acids. You will need the following products for 4 servings:

• round grain rice - 1 tbsp;
• water - 2 tablespoons;
• sugar - 3 tbsp. l. ;
• milk - 1 tablespoon;
• 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 cook for 10 minutes, stirring occasionally.
4. Pour sugar, salt, pour milk. Cook for another 5-7 minutes.
5. Cover the prepared porridge with a lid and decorate with fruit before serving.

It is important to eat liquid in the middle of the day - creamy soup, vegetarian borsch, chicken broth with meatballs. Pumpkin soup normalizes the digestive system well. To prepare it, take the products from the list:

• pumpkin - 750 g;
• carrots - 5 pieces;
• onion - 3 pieces;
• broth - 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 and salt.
2. Put the vegetables to boil.
3. Grate the carrots and onions through a large perforated grater. Fry in butter until golden brown.
4. Add the fried vegetables to the pumpkin and cook until cooked through (40-60 minutes).
5. Finally, add chopped chicken breast and herbs to the broth.

What to do in case of a malfunction

The most difficult stages of the Lesenka diet are emptying or cleaning and recovery. Many women who can't stand a small diet for the first two days allow more than is shown on the menu. According to the rules of the diet, such behavior is unacceptable. If you have lost weight and violated a serious diet, you should stop the diet, pull yourself together and continue to lose weight according to the scheme for 2-4 days.

Contraindications

A sharp transition from a normal diet to a restricted diet is not always beneficial for the body. To give up this method to lose weight is necessary for those who have the following contraindications:

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

Pros and cons of Lesenka diet

Due to a sharp change in diet, Lesenka step diet can cause intestinal disorders - constipation, diarrhea, bloating. In addition, the results obtained in this weight loss scheme will not be sustainable if you return completely to your normal rhythm of life and menu after completion. These significant shortcomings do not cover many of the benefits of the diet. Advantages include:

• Easy to carry. Many women find that it is easier for them to follow the rules of the Ladder than aspects of other express diets. The main thing is not to go beyond the permitted products and drink enough water.
• Availability of diet in relation to the price of products. All the dishes on the menu are cheap in the store, which makes Lesenka more attractive for many ladies.
• Simplicity. The diet strictly indicates portion sizes and allowable foods. No need to count calories or think about what you will cook tomorrow.