Ladder diet: menu for 7 days and reviews

There are many ways you can get rid of extra pounds. Some are planned for long months, while others promise fast weight loss in a few weeks. The Lesenka diet includes adhering to a restricted diet for only 7 days. Many girls think they can lose up to 8kg during this time.

Rules and principles of the Lesenka diet

The name of a weight loss diet is closely related to the idea of diet: you have to go through 7 steps, sometimes it’s not too easy to say goodbye to excess waist, abdomen and hips forever. It is not known exactly when and by whom the diet was developed, but this does not prevent the method from gathering more and more fans every year.

The Lesenka diet refers to fast, low-carb diets for 7 days. Its main principles are based on minimum daily caloric intake. The following aspects should be considered during the weight loss phase:

• The diet is unbalanced, so start taking multivitamin complexes a few days before you start to get vitamin and mineral supplements.
• You can only eat a certain type of food each day, while eating large portions is prohibited. The menu should be designed to be a snack every 2-3 hours.
• Be sure to drink plenty of fluids - up to 2 liters per day. Suitable non-carbonated water, herbal tea, rosehip soup, chicory.
• You can take special dietary supplements in the form of tablets to preserve the beauty of your hair and nails.
• To get really good results, you have to strictly follow the menu. If you get lost or use a prohibited product, start over.
• Mental attitude is no less important. Make sure you are ready for a week of hard eating restrictions.
• To facilitate the weight loss process and visualize the results for each day, draw a 7-step ladder on a piece of paper. Under each, enter the daily menu and enter your weight at the end of the day.
• Foods that you have refused to lose weight should be gradually added to your diet no more than 2 times a day.
• To consume enough in small portions, nutrition experts recommend that you chew food slowly and concentrately.
• The Lesenka diet does not exclude sports. If you feel good about losing weight, don’t neglect running, dancing, fitness, or other physical activities.

Five-step diet menu for 7 days

The system of weight loss ladder is very convenient because the menu is clearly scheduled every day. Thanks to this, you don’t have to think long and hard about what foods your diet should make up, how many calories are in beef or white bread. The diet is based on dairy products, turkey or other poultry, apples, honey, raisins and vegetables. Each product type has its own purpose:

• Apples contain large amounts of pectin and perfectly satisfy the feeling of hunger. Together with the absorbents, they help to clean 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 stomach heaviness, bloating and constipation.
• Raisins made with honey will help replenish the energy supply, while the resulting gluten supply will not be converted into fat by the body.
• Poultry helps keep you from relaxing and completing the plan, as well as helping to build muscle tissue.
• Vegetables are excellent sources of fiber, vitamins and minerals. They help consolidate the results achieved, alleviate weakness and nutrient deficiencies.

The active phase of the Lesenka diet falls during the first five days. During such a short period of moderate fasting, the body does not have time to get stressed, so the risk of side effects is minimal. It is strictly forbidden to extend this diet for a long time. The weight loss scheme is as follows:

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

Day 1 - Cleaning

In the first stage, the body must be cleansed of accumulated toxins, prepared for the process of weight loss. In this case, the apple, coupled with activated carbon, helps. Pectin and the natural absorbent speed up metabolic processes, removing toxins, toxins and gases from the intestines. If you wish, you can replace the black activated carbon with white, but note that its efficiency may be considered lower. Menu for the first day of the Lesenka diet:

• 1 kilogram of green apples to be distributed during the day. Make sure you have meals at regular intervals - 2-3 hours.
• 1-2 activated carbon tablets one hour before meals. In order for the absorbent to be better absorbed by the body, it should be washed off with plenty of water.
• One and a half to two liters of still or filtered water. Drink as needed to keep your body constantly replenishing fluids.

In the first stage of weight loss is about two kilograms, you should not stop here. The remaining steps focus directly on body preparation and fat burning. Please note that all meals on the first day are completely excluded, except those allowed, including tea, coffee or other beverages. Some women note that diarrhea occurs during the cleansing process. There is no need to be afraid of this symptom, the phenomenon will go away on its own as you take the next step.

You can make it easier to get through the first day of the Lesenka diet by eating fried apples instead of raw ones. Their recipe is simple:

1. Wash a portion of apples thoroughly, cut in half and remove the seed coat.
2. Using a toothpick or fork, pierce the skin in several places to prevent the apple from cracking during cooking.
3. Pour into a microwave oven in a glass bowl 2 tbsp. l. water, lay out half of the fruit.
4. Sprinkle the apples with ground cinnamon as desired.
5. Bake in the microwave for 5-7 minutes at 800 watts.

Day 2 - Recovery

After you have completely cleansed your intestines of harmful substances on the first day, you need to take care of restoring the microflora and correcting your digestive processes. Water, cottage cheese and kefir help you cope with the tasks. Dairy products not only populate the intestines with beneficial bifidobacteria, but also saturate the body with protein to help prevent weakness, dizziness and other unpleasant symptoms of starvation.

The approximate ladder menu 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 nonfat kefir. If desired, it can be replaced with yoghurt or low-fat fermented fried milk. Eat 100 grams of mint cottage cheese.
• 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 vanilla curd, drink 200 ml of mineral water.
• The dinner menu is similar to lunch, but the cottage cheese can be mixed with kefir. Remember that the last meal should be no later than 3 hours before bedtime.

Day 3 - Energy

After the first two days, the body experiences energy malaise - weakness and dizziness appear. This is due to the fact that in the first two stages almost the entire glycogen supply, a polysaccharide, is depleted, without which further weight loss would be very difficult. To replenish the substance, eat daily without the accumulation of excess fat:

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

This structure of the menu for the third day of the Lesenka diet helps to avoid the plateau effect (weight loss). The listed products contain glucose, which supplies you with energy, but does not increase the amount of fat under the skin, and the compote saturates the body with the necessary macroelements: potassium, magnesium, iron. Making a fragrant drink is not difficult:

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 pour one and a half liters of clear liquid into the dried fruit pan.
3. Put the container on the fire and cook for 20-30 minutes. If desired, you can add a star clove, lemon zest, 1 tbsp before cooking in the compote. l. apple syrup.
4. Allow the finished drink to cook for 2-3 hours, then strain.

Day 4 - Construction

Looking at the previous steps on the ladder, the fourth section seems very high in calories, satisfying and saturated. The purpose of this day is similar to the previous one to prevent weight loss, but with the help of protein foods. The building step helps to restore the amino acid replenishment lost during the cleansing and recovery phase, improves hematopoietic processes and builds muscle tissue. If there is no discomfort at this point, you can increase your weight loss with exercise.

A hearty day involves eating white poultry meat. Suitable chicken without skin, turkey breast. Not more than 0. 5 kg of poultry should be eaten throughout the day and about one and a half liters of water should be drunk. You can cook the meat in any way - boil, stew, fry without oil and salt. Turkey breast will be very delicious if baked in the oven with herbs:

1. Preheat the oven to 180 ° C.
2. Grease the side with plenty of Dijon mustard (take about 300 grams), mix with 50 ml of lemon and the same amount of soy sauce.
3. Allow the meat to cure for 2 hours.
4. Place it on a baking sheet lined with foil. Sprinkle the cumin cut into the meat.
5. Bake for 40 minutes, covered with foil.

Day 5 - Burn fat

The last section of the ladder is for burning subcutaneous fat. The process of weight loss on the fifth day is due to the consumption of low calorie foods (bran, oatmeal, berries, fruits, vegetables) and the high energy consumption of the body to digest dietary fiber. The daily menu for the last section looks like this:

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

You can simply pour oatmeal with boiling water in the evening or cook porridge from cereals in water without sugar and oil. It will be a tastier food if you add fresh berries, unsweetened fruits. The vegetables can be eaten separately or in the form of salads. To make a healthy snack, you will need:

• white cabbage - 300 g;
• bulgarian sweet peppers - 2 pieces;
• cucumber - 2 pcs;
• parsley, dill or other herbs, spinach to taste;
• vinegar - 1 teaspoon;
• olive oil - 2 tbsp. l.

Cooking process:

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

6-7. day - Exit your diet

The purpose of the last stage of the Ladder is to consolidate the result and gradually return to proper nutrition. The menu on days 6 and 7 is not as tight as the day before. It is recommended to eat carbohydrates for breakfast and protein for lunch and dinner. Doses should be small so as not to overload a weak stomach, and meals should be frequent - 4-5 times a day.

Fruit porridge 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 tbsp;
• sugar - 3 tbsp. l. ;
• milk - 1 tbsp;
• salt - a pinch;
• any fruit or berry.

Cooking process:

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

In the middle of the day, it is important to eat a liquid food - cream soup, vegetarian borscht, chicken soup dumplings. Pumpkin soup normalizes the digestive system well. To make it, buy products from the list:

• pumpkin - 750 g;
• carrots - 5 pcs;
• onions - 3 pieces;
• broth - 1, 5 l;
• cooked chicken fillet - 200 g;
• lomb.

Making pumpkin soup:

1. Cut the pumpkin into medium-sized cubes, pour water and salt.
2. Put the vegetables to cook.
3. Grate the carrots and onions on a large-hole grater. Fry until golden brown in butter.
4. Add the roasted vegetables to the pumpkin and cook until soft (40-60 minutes).
5. At the end, add the chopped chicken breast and greens to the broth.

What to do in case of failure

The most difficult stages of the Lesenka diet are unloading or cleaning and recovery. Many women who can’t stand the meager diet of the first two days can afford more than what’s on the menu. According to the rules of the diet, such behavior is unacceptable. If you have escaped and violated your strict diet, stop the diet, regain yourself, and continue to lose weight according to the schedule within 2-4 days.

Contraindications

A sharp transition from a regular diet to a restricted diet is not always beneficial for the body. Abolishing this method of weight loss is necessary for those who have the following contraindications:

• inflammatory diseases of the gastrointestinal tract (gastrointestinal tract);
• liver and kidney diseases;
• diseases of the cardiovascular system;
• oncological neoplasms;
• pregnancy;
• breast-feeding;
• diabetes;
• hemorrhoids.

Advantages and disadvantages of the Lesenka diet

Due to the sharp change in diet, the Lesenka step diet can lead to intestinal problems - constipation, diarrhea, bloating. In addition, the results achieved during the diet will not be lasting if you fully return to your normal rhythm and menu after completing it. These significant disadvantages do not cover many of the positive aspects of the diet. Benefits include:

• Easy portability. Many women note that it is much easier to follow the rules of the ladder than aspects of other express diets. The point is not to exceed the permitted products and drink the right amount of water.
• The availability of diet relative to the cost of the products. All the food on the menu is cheap in the shop, which makes Lesenka even more attractive to many ladies.
• Simplicity. The diet strictly indicates the size of the portions and the foods allowed. No need to count calories or figure out what to cook for tomorrow.