Ladder diet: menu for 7 days and reviews

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

Rules and principles of the Lesenka diet

The name of the diet plan for weight loss is closely related to the very idea of \u200b\u200bthe diet: you have to go through 7 steps, sometimes not quite easy, in order to say goodbye to excess volume in the waist, abdomen and hips forever. When and by whom the diet was developed and its rules are not known for certain, but this does not prevent the method from gathering more and more fans every year.

Diet Lesenka for 7 days refers to fast low-carbohydrate diets. Its main principles are based on the use of a minimum number of calories per day. Throughout the weight loss phase, you need to consider the following points:

• The diet is unbalanced, therefore, to replenish the supply of vitamins and minerals, start taking multivitamin complexes a few days before it starts.
• Every day you can eat only a certain type of food, while it is forbidden to eat 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 per day. Suitable mineral non-carbonated water, herbal tea, rosehip broth, chicory.
• To maintain the beauty of hair and nails, you can take special dietary supplements in tablets.
• To really achieve good results, you must strictly adhere to the menu. If you go astray 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 restriction.
• To facilitate the process of losing weight 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 for the day, and at the end of the day, enter your weight.
• Foods that you 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 food slowly and with concentration.
• Diet Lesenka does not exclude sports. If you feel good in the process of losing weight, do not neglect running, dancing, fitness or other physical activities.

Menu of the five-step diet for 7 days

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

• Apples contain a large amount 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 human microflora. Thanks to fermented milk products, you can avoid heaviness in the stomach, flatulence, and constipation.
• Raisins with honey will help replenish the supply of energy spent, while the resulting supply of gluten will not be converted by the body into fat.
• Poultry meat will help you not to break loose and bring your plan to the 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 weakness and lack of nutrients.

The active stage 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 go into a stressful state, 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 microflora;
• Stage 3 - prevention of loss of strength, replenishment of energy deficit;
• Stage 4 - the formation of muscle tissue;
• Stage 5 - fat burning;
• Stage 6 and 7 - a smooth exit from the Lasenka diet.

Day 1 - Cleansing

At 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 absorbent will speed up metabolic processes, remove toxins, poisons and gases from the intestines. You can replace the black activated charcoal 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, which must be distributed throughout the day. Make sure that the meal was at regular intervals - 2-3 hours.
• 1-2 activated charcoal tablets one hour before meals. In order for the absorbent to be better absorbed by the body, it must be washed down with plenty of water.
• One and a half to two liters of still or filtered water. Drink as needed to keep your body replenishing fluids.

At 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 for those permitted, including tea, coffee or other drinks. Some women note that diarrhea occurs during the cleansing process. You should not be afraid of this symptom, the phenomenon will pass on its own as soon as you move to the next step.

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

1. Thoroughly wash a serving of apples, cut in half and remove the core.
2. Using a toothpick or fork, pierce the skin in several places so that the apples do not become cracked during cooking.
3. Pour into a glass microwave oven dish 2 tbsp. l. water, lay out the halves of the fruit.
4. Sprinkle the apples with ground cinnamon, if desired.
5. Bake in the microwave for 5-7 minutes at an oven power of 800 watts.

Day 2 - Recovery

Having completely cleansed 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 intestines with beneficial bifidobacteria, but also saturate the body with protein, which helps to avoid weakness, dizziness and other unpleasant symptoms of starvation.

An approximate menu of the Ladder 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 a second breakfast, drink a glass of fat-free 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 for 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 malaise - weakness, dizziness will appear. This is due to the fact that during the first two stages, almost the entire supply of glycogen, a polysaccharide, was used up, without which further weight loss would be very difficult. To replenish the reserves of the substance without deposition of excess fat, you need to eat per day:

• 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 of the third day of the Lesenka diet helps to avoid the plateau effect (fading 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 dried fruits.
3. Put the container on the fire and cook for 20-30 minutes. If desired, before cooking in the compote, you can add a clove star, lemon zest, 1 tbsp. 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 will seem very high-calorie, satisfying and saturated. The goal of this day, like the previous one, is to prevent weight loss, but with the help of protein products. The building step helps to 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 enhance weight loss with exercise.

A hearty day involves eating white poultry meat. Suitable chicken without skin, 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. The turkey breast is very tasty if it is baked in the oven with herbs:

1. Preheat the oven to 180°C.
2. Grease the breast generously with Dijon mustard (take about 300 grams), mixed 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 on a baking sheet lined with foil. Sprinkle chopped cumin over the meat.
5. Bake, uncovered with foil, for 40 minutes.

Day 5 - Burn fat

The last stage of the Ladder is aimed at burning subcutaneous fat. The process of losing weight 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 stage looks like this:

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

Oatmeal can simply be poured with boiling water in the evening, or you can cook porridge from cereals in water without sugar and butter. A tastier dish will turn out if you add fresh berries, unsweetened fruits to it. Vegetables can be eaten separately or in the form of salads. 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 top leaves from the cabbage and chop finely. Mix well with your hands.
2. Remove the middle and stalk from the peppers, cut into thin strips.
3. Cucumbers cut into circles or half rings.
4. Mix vinegar with olive oil.
5. Mix vegetables, add finely chopped greens.
6. Pour in the dressing.

Day 6-7 - Exit the diet

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

Rice porridge with fruits 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 tbsp. ;
• water - 2 tbsp. ;
• sugar - 3 tbsp. l. ;
• milk - 1 tbsp. ;
• salt - a pinch;
• any fruits or berries.

Cooking process:

1. Rinse the rice under running water.
2. Boil the water, pour the prepared rice into the pan.
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 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 borscht, chicken broth with dumplings. Pumpkin soup normalizes the digestive system well. To prepare it, buy products from the list:

• pumpkin - 750 g;
• carrots - 5 pcs. ;
• onions - 3 pcs. ;
• 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, salt.
2. Put the vegetable to boil.
3. Grate carrots, onions on a grater with large holes. Saute in butter until golden brown.
4. Add the fried vegetables to the pumpkin, cook until tender (40-60 minutes).
5. At the end, add the chopped chicken breast and greens to the broth.

What to do in the event of a breakdown

The most difficult stages of the Lesenka diet are unloading or cleansing and recovery. Many women, unable to endure the meager diet of the first two days, allow themselves more than prescribed on the menu. According to the rules of the diet, such behavior is unacceptable. If you broke loose and violated a strict diet, you should stop the diet, pull yourself together and continue losing 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 to 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;
• lactation;
• diabetes;
• haemorrhoids.

Pros and cons of the Lesenka diet

Due to a sharp change in diet, the Lesenka step diet can lead to intestinal upset - constipation, diarrhea, bloating. In addition, the results achieved on this weight loss scheme will not be durable if, after its completion, you completely return to your usual rhythm of life and menu. These significant disadvantages do not cover the many positive aspects of the diet. Benefits include:

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