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 consists of observing a limited diet for only 7 days. According to the opinions 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 to lose weight is closely related to the very idea of the diet: you have to go through 7 steps, sometimes not entirely easy, to be able 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 this 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. Throughout the weight loss phase, the following points should be considered:

• The diet is unbalanced, therefore, to replenish the supply of vitamins and minerals, start taking multivitamins a few days before it starts.
• Every day you can eat only 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.
• Be sure to drink plenty of fluids, up to 2 liters per day. Suitable non-carbonated mineral water, herbal tea, rosehip broth, chicory.
• To maintain the beauty of hair and nails, you can take special dietary supplements in tablets.
• To achieve really good results, you must strictly adhere to the menu. If you go off track 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 slimming 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 refused by 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 focus.
• The Lesenka diet does not exclude sports. If you feel good in the process of losing weight, do not neglect running, dancing, exercising or other physical activities.

5-step diet menu for 7 days

The Ladder weight loss scheme is very convenient because the menu for each day is clearly scheduled. Thanks to this, you do not have to think for a long time about what foods make up your diet, 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. Along with absorbents, they help cleanse the intestines.
• Low-fat kefir, yogurt and cottage cheese contain live bifidobacteria - the basis of the human microflora. Thanks to fermented dairy products, you can avoid stomach heaviness, flatulence and constipation.
• Raisins with honey will help replenish the expended 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 carry your plan to the end, and it will also help you build muscle tissue.
• Vegetables are an excellent source of fiber, vitamins and minerals. They will help to consolidate the results obtained, relieve weakness and lack of nutrients.

The active stage of the Lesenka diet falls on the first five days. During 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 extend 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 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 - 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, attached to activated carbon, will help you. Pectin and natural absorbent will speed up metabolic processes, remove toxins, poisons and gases from the intestines. You can replace black activated carbon with white if you wish, but keep in mind that it is considered less effective. The menu of the first day of the Lesenka diet:

• 1 kilo of green apples, which must be distributed throughout the day. Make sure that the food is at regular intervals - 2-3 hours.
• 1-2 tablets of activated carbon 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 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 those allowed, including tea, coffee or other drinks. Some women notice that diarrhea occurs during the cleansing process. You should not be afraid of this symptom, the phenomenon will pass by itself as soon as you proceed to the next step.

You can make it easier to pass the first day of the Lesenka diet if you eat apples not raw, but baked. His recipe is simple:

1. Wash a portion of apples well, cut them in half and remove the core.
2. Using a toothpick or fork, pierce the skin in several places so the apples don't crack during cooking.
3. Pour into a glass microwave oven dish 2 Tbsp. and water, arrange the halves of the fruit.
4. Sprinkle 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 cleaned the intestines of harmful substances on the first day, you need to take care of the restoration of its microflora and work to correct the 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 hunger.

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

• After waking 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, yogurt or low-fat fermented baked milk may be substituted. 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 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 later than 3 hours before bedtime.

Day 3 - Energy

After the first two days, the body will begin to experience energy discomfort: 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 depleted, without which it would be very difficult to continue losing weight. To replenish the reserves of the substance without deposition of excess fat, you need to eat per day:

• 400 grams of raisins;
• 2-3 tablespoons of 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 (weight loss). 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 bit.
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 an asterisk of cloves, lemon zest, 1 tbsp. 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 caloric, satiating and saturated. The objective of this day, like the previous one, is to avoid weight loss, but with the help of protein foods. The building step helps restore the supply of amino acids lost during the cleansing and recovery phase, improves the hematopoietic process and builds 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 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, 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. Generously grease the breast with Dijon mustard (take about 300 grams), mix with 50 ml of lemon and the same amount of soy sauce.
3. Let the meat marinate for 2 hours.
4. Place the fragrant brisket on a foil-lined baking sheet. Sprinkle chopped cumin over the meat.
5. Bake, uncovered with foil, for 40 minutes.

Day 5 - Burn fat

The last stage of the Staircase aims to burn subcutaneous fat. The process of weight loss 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 is as follows:

• 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 for the night, or you can cook cereal porridge on water without sugar and oil. 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 pieces;
• cucumber - 2 pieces;
• parsley, dill or other herbs, spinach - to taste;
• vinegar - 1 teaspoon;
• olive oil - 2 tablespoons. me

Cooking process:

1. Remove the top leaves of the cabbage and chop finely. Mix well with your hands.
2. Core and stem 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 dressing.

Day 6-7 - Get off 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 on days 6 and 7 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 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 tablespoon;
• 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 the water, pour the prepared rice into the pan.
3. Reduce heat and simmer, 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: cream soup, vegetarian borscht, chicken broth with meatballs. Pumpkin soup normalizes the digestive system well. To prepare it, buy products from the list:

• pumpkin - 750 g;
• carrots - 5 pieces;
• onions - 3 pieces;
• broth - 1, 5 l;
• boiled chicken fillet - 200 g;
• greenery.

How to make pumpkin soup:

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

What to do in case of failure

The most difficult stages of the Lesenka diet are the discharge or cleanse and recovery. Many women, unable to bear the meager diet of the first two days, indulge in more than is prescribed on the menu. According to the rules of the diet, such behavior is unacceptable. If you let go and violated a strict diet, you need to stop the diet, recover 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. 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;
• the pregnancy;
• lactation;
• diabetes;
• hemorrhoids.

Pros and cons of the Lesenka diet

Due to a sharp change in diet, Lesenka's step diet can lead to intestinal discomfort: constipation, diarrhea, bloating. In addition, the results achieved with this weight loss scheme will not last if, after its completion, you completely return to your usual rhythm of life and menu. These important disadvantages do not cover the many positive aspects of the diet. Benefits included:

• Easy portability. Many women find that it is much easier for them to adhere to the rules of the Ladder than to 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 in relation to the cost of the products. All the dishes that are included in the menu are cheap in the store, which makes Lesenka even more attractive to many women.
• 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.