Ladder diet: menu for 7 days and reviews

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

Lesenka diet rules and principles

The name of the weight loss diet plan is closely related to the very idea of the diet: you have to go through 7 steps, sometimes not very easy, to say goodbye to excess volume in the waist, abdomen and hips for good. It is not known for sure when and by whom the diet was developed and its rules, but that does not prevent the method from conquering more and more followers each year.

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

• The diet is unbalanced, so to replenish your supply of vitamins and minerals, start taking multivitamin complexes a few days before you start.
• Every day you can only eat a certain type of food, while eating large portions is prohibited. 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 a day. Suitable still mineral water, herbal tea, rosehip broth, chicory.
• To maintain the beauty of hair and nails, you can take special dietary supplements in pill form.
• To really achieve good results, you must strictly follow the menu. If you get lost or use a prohibited product, start over.
• Mental attitude is no less important. Make sure you're ready for a week of hard food restriction.
• 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. Below each one, write the menu for the day, and at the end of the day, enter your weight.
• Foods that you refused at the time of weight loss should be introduced into the diet gradually, no more than 2 a 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 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 programmed. Thanks to this, you don't have to think too much about which foods to make up your diet, how many calories are in meat or white bread. The basis of nutrition 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 clean the intestines.
• Kefir, yogurt, low-fat cottage cheese contain live bifidobacteria - the basis of human microflora. Thanks to fermented dairy products, you can avoid stomach heaviness, flatulence and constipation.
• Raisins with honey will help replenish the spent energy supply, while the resulting supply of gluten will not be converted by the body into fat.
• Poultry meat will help you not to let go and bring your plan to an end, and it will also help you build muscle tissue.
• Vegetables are an excellent source of fiber, vitamins and minerals. They will help consolidate the results achieved, relieve weakness and lack of nutrients.

The active phase of the Lesenka diet falls within the first five days. For such a short period of moderate fasting, the body doesn't have time to get into 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 schedule is as follows:

• Phase 1 - intestinal cleansing;
• Step 2 - normalization of microflora;
• Phase 3 - prevention of loss of strength, replacement of energy deficit;
• Stage 4 - the formation of muscle tissue;
• Phase 5 - Fat Burning;
• Phase 6 and 7 - a gentle exit from the Lasenka diet.

Day 1 - Cleaning

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

• 1 kilo of green apples, which should be distributed throughout the day. Make sure the meal is at regular intervals - 2-3 hours.
• 1-2 tablets of activated charcoal one hour before meals. 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 needed to keep your body replenishing fluids.

In the first stage, the weight loss is about two pounds, you shouldn't stop there. The remaining steps are directly aimed 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 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 ease the passage of the first day of the Lesenka diet if you do not eat raw apples, but baked. Their recipe is simple:

1. Wash a portion of apples well, cut in half and remove the core.
2. With a toothpick or fork, pierce the skin in several places so the apples don't break during cooking.
3. Pour 2 tbsp into a glass microwave oven dish. I. water, put the fruit halves.
4. Sprinkle the apples with ground cinnamon, if desired.
5. Bake in the microwave for 5-7 minutes on an oven power of 800 watts.

Day 2 - Recovery

After thoroughly cleaning 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 tasks. Dairy products not only populate the intestines with beneficial bifidobacteria, but also saturate the body with protein, which helps ward off weakness, dizziness, and other unpleasant symptoms of hunger.

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

• When you wake up, drink a glass of still 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 boiled fermented milk. Eat 100 grams of cottage cheese with mint.
• For lunch, have the same set of products as for the second breakfast. In this case, mint can be substituted for 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 the lunch menu, but you can mix cottage cheese with kefir. Remember that the last meal should be no more than 3 hours before bed.

Day 3 - Energy

After the first two days, the body will begin to feel energetic 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, without which it would be very difficult to lose weight. To replenish the reserves of the substance without deposition of excess fat, you need to eat a day:

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

Such construction of the menu of the third day of the Lesenka diet helps to avoid the plateau effect (weight loss). The listed products contain glucose, which will provide 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 a liter and a half of clean liquid to the pan with dried fruit.
3. Put the container on the fire and cook for 20-30 minutes. If desired, before cooking in the compote, you can add an asterisk of cloves, lemon zest, 1 tbsp. I. apple syrup.
4. Let the finished drink ferment for 2-3 hours and then strain it.

Day 4 - Construction

Relative to the previous steps of the Ladder, the fourth step will feel very caloric, satisfying, and saturated. The purpose of this day, like the previous one, is to prevent weight loss, but with the help of protein foods. The building step helps to restore the supply of amino acids lost during the cleanse 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 healthy day involves eating white poultry. Suitable skinless chicken, turkey breast. For the whole day you need to eat up to 0. 5 kg of birds and drink about one and a half liters of water. You can cook meat in any way - boil, sauté, fry without oil and salt. Turkey breast is very tasty if it is roasted 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. Let the meat marinate for 2 hours.
4. Place the fragrant breast on a baking sheet lined with aluminum foil. Sprinkle minced cumin over the meat.
5. Bake, uncovered with foil, for 40 minutes.

Day 5 - Burn fat

The last step of the Ladder is aimed at burning subcutaneous fat. The process of weight loss on the fifth day occurs due to the use of low-calorie foods (bran, oats, berries, fruits, vegetables) and the high energy expenditure of the body in order to digest dietary fiber. The finals daily menu looks like this:

• 300 g of oats (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 be simply poured with boiling water in the evening, or you can cook cereal porridge in unsweetened water and oil. A tastier dish will turn out if you add fresh fruit, unsweetened fruit. Vegetables can be eaten separately or in the form of salads. To prepare a healthy snack you will need:

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

Cooking process:

1. Remove the top leaves from the cabbage and finely chop. 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 oil.
5. Mix vegetables, add chopped greens.
6. Pour the sauce.

Day 6-7 - Go off the diet

The objective of the last step of the Ladder is to consolidate the result and gradually return to the correct diet. The menu for the 6th and 7th is not as scarce 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 overload a weak stomach, and meals should be frequent - 4-5 times a day.

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

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

Cooking process:

1. Wash the rice under running water.
2. Boil the water, pour the prepared rice into the pan.
3. Reduce the heat and cook, 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, decorate with fruit before serving.

In the middle of the day, it is important to eat a liquid dish - creamy 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;
• cooked chicken fillet - 200 g;
• vegetation.

How to make Pumpkin Soup:

1. Cut the pumpkin into medium cubes, fill with water, salt.
2. Bring the vegetable to a boil.
3. Grate carrots, onions on a grater with large holes. Saute in butter until golden.
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 case of breakdown

The most difficult steps of the Lesenka diet are flushing or cleansing and recovery. Many women, unable to bear the meager 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 loosened up and violated a strict diet, you should stop the diet, pull yourself together and continue losing weight according to the schedule in 2-4 days.

contraindications

A sharp transition from the usual diet to a limited diet is not always beneficial for the body. Abandoning this method of weight loss 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;
• hemorrhoids.

Lesenka diet pros and cons

Due to a sharp change in diet, the Lesenka staggered diet can lead to intestinal problems - constipation, diarrhea, bloating. In addition, the results achieved in this weight loss regimen will not last if, after its completion, you completely return to your usual rhythm of life and menu. These significant downsides don't cover the diet's many positives. Benefits include:

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