Ladder diet: menu for 7 days and reviews

There are many different ways you can get rid of extra pounds. Some of them are designed for long months, while others promise fast weight loss in a few weeks. The Lesenka diet involves adhering to a restricted 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 the diet: you have to go through 7 steps, sometimes not very easy, to say goodbye to excess volume at the waist. abdomen and hips forever. When and by whom the diet was developed and its rules are not known for sure, but this does not prevent the method from gathering more and more fans every year.

The Lesenka Diet for 7 Days refers to fast diets low in carbohydrates. Its main 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 multivitamin complexes a few days before starting.
• You can only eat one type of food every day, while it is forbidden to eat large portions. The menu should be designed so that there are light meals every 2-3 hours.
• Make sure you drink plenty of fluids - up to 2 liters a day. Suitable non-carbonated mineral water, herbal tea, rose juice, 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 the wrong way or use a banned product, start over.
• Mental attitude is no less important. Make sure you are ready for a week of solid food restriction.
• To facilitate the weight loss process and visually see the results of each day, draw a 7-step scale on a piece of paper. Under each of them, write the menu of the day and at the end of the day write your weight.
• Foods that you have 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.
• The Lesenka diet does not exclude sports. If you feel good in the process of losing weight, do not neglect running, jumping, fitness or other physical activities.

Five-step diet menu for 7 days

The Ladder weight loss scheme is very convenient because the daily menu is clearly planned. Thanks to this, you do not have to think for a long time about which foods to make up your diet, how many calories are beef or white bread. The basis of nutrition are dairy products, turkey or other poultry, 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 absorbers they help cleanse the intestines.
• Kefir, yogurt, low-fat cottage cheese contain live bifidobacteria - the basis of the human microflora. Thanks to fermented milk products, you can avoid heaviness in the stomach, bloating and constipation.
• Raisins with honey will help replenish the supply of energy expended, while the resulting supply of gluten will not be converted from body to fat.
• Poultry will help you not to break away and carry 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, to alleviate the weakness and lack of nutrients.

The active phase of the Lesenka diet falls in 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;
• Phase 2 - normalization of the microflora;
• Phase 3 - prevention of loss of strength, replenishment of energy deficit;
• Stage 4 - formation of muscle tissue;
• Stage 5 - fat burning;
• Stages 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, preparing it for the weight loss process. In this case, apples, along with activated charcoal, will help. Pectin and natural absorber will speed up metabolic processes, remove toxins, poisons and gases from the intestines. You can replace activated black coal with white if you wish, but keep in mind that its effectiveness is considered to be lower. Menu of the first day of the Lesenka diet:

• 1 kilogram 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. In order for the absorber to be better absorbed by the body, it must be washed with plenty of water.
• One and a half to two liters of calm 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 here. 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 permitted, 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 once you move on to the next step.

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

1. Wash a portion of apples well, cut in half and remove core.
2. With a toothpick or fork pierce the skin in several places so that the apples do not crack during cooking.
3. Pour 2 tablespoons into a microwave oven glass container. 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 in the oven at 800 watts.

Day 2 - Recovery

Once you have completely cleansed the intestines of harmful substances the first day, you should take care of restoring 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 fill the intestines with beneficial bifidobacteria, but also saturate the body with protein, which helps avoid weakness, dizziness and other unpleasant hunger symptoms.

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

• After waking up, drink a glass of still water. Eat 100 grams of cottage cheese with 0% fat 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 yogurt or low-fat fermented baked milk. Eat 100 grams of cottage cheese with mint.
• For lunch, get the same set of products as for the second breakfast. In this case, the mint can be replaced with cinnamon. Drink a glass of water.
• Two hours after dinner, eat 70 grams of vanilla cottage cheese, drink 200 ml of mineral water.
• The dinner menu is similar to lunch, but you can mix the 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 weakness - weakness, dizziness will appear. This is due to the fact that during the first two phases, almost the entire supply of glycogen, a polysaccharide, was depleted, without which further weight loss would be very difficult. To replenish the reserves of the substance without depositing excess fat, you should eat daily:

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

Such a construction of the menu of the third day of the diet Lesenka helps to avoid the effect of the plateau (faded weight). The products listed contain glucose, which will provide you with energy, but at the same time will not increase the amount of subcutaneous fat and compost will saturate the body with the necessary macronutrients: potassium, magnesium, iron. Preparing an aromatic 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 add a pint and a half of clean juice to the pan with the dried fruit.
3. Put the pan on the fire and cook for 20-30 minutes. If desired, before cooking in the compote, you can add a star with cloves, lemon peel, 1 tbsp. l. apple syrup.
4. Let the finished drink bake for 2-3 hours, then drain.

Day 4 - Construction

As for the previous steps of the Scale, the fourth stage will look very caloric, satisfying and filling. The purpose of this day, as well as 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 cleansing and recovery phase, improving the hematopoietic process and building muscle tissue. In the absence of concern at this point, you can improve your weight loss with exercise.

A hearty day involves eating white poultry meat. Suitable skinless chicken, turkey breast. Throughout the day you should eat up to 0. 5 kg of poultry and drink about a liter and a half of water. You can cook meat in any way - boil, simmer, fry without oil and salt. Turkey breast turns out very tasty if baked in the oven with herbs:

1. Preheat the oven to 180 ° C.
2. Coat the breast abundantly with Dijon mustard (take about 300 grams), mixed with 50 ml of lemon and as much soy sauce.
3. Let the meat marinate for 2 hours.
4. Place the fragrant breasts in a foil lined pan. Sprinkle minced cumin on top of the meat.
5. Bake uncovered with foil for 40 minutes.

Day 5 - Burn fat

The final stage of the Scale 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, oats, 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 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 simply be poured with boiling water in the evening, or you can cook cereal porridge in water without sugar and oil. A tastier dish will come out if you add fresh berries, unsaturated fruits to it. Vegetables can be eaten separately or in salad form. 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 tablespoon;
• olive oil - 2 tablespoons. l.

Cooking process:

1. Remove the upper leaves from the cabbage and chop finely. Mix well with your hands.
2. Remove the middle and stalk from the peppers, cut them into thin strips.
3. Cucumbers are cut into rings or half rings.
4. Mix the vinegar with the olive oil.
5. Stir in the vegetables, add the finely chopped greens.
6. Pour the sauce.

Day 6-7 - Get off the diet

The purpose of the final stage of the Scale is to consolidate the result and gradually return to the proper diet. The menu for days 6 and 7 is not as poor 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 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 tablespoon;
• water - 2 tablespoons;
• sugar - 3 tablespoons. l. ;
• milk - 1 tablespoon;
• salt - a pinch;
• any fruit or berries.

Cooking process:

1. Rinse the rice under running water.
2. Boil water, pour the prepared rice into the pan.
3. Turn down the heat and simmer, stirring occasionally, for 10 minutes.
4. Add 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 noodles. Pumpkin soup well normalizes the digestive system. To prepare it, buy products from the list:

• pumpkin - 750 g;
• carrots - 5 pieces;
• onion - 3 pieces;
• soup - 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. Bring the vegetables to a boil.
3. Grate the carrots, onions on a grater with large holes. Fry in butter until golden brown.
4. Add the fried vegetables to the squash, cook until softened (40-60 minutes).
5. Finally, add the chopped chicken breast and greens to the broth.

What to do in case of a breakdown

The most difficult stages of the Lesenka diet are discharge or cleansing and recovery. Many women, unable to endure the poor diet of the first two days, allow themselves more than described in the menu. According to the rules of the diet, such behavior is unacceptable. If you have given up and violated a strict diet, you should stop dieting, withdraw yourself and continue to lose weight according to the scheme in 2-4 days.

Contraindications

A sharp transition from the usual diet to a restricted diet is not always beneficial to the body. Abandon this method of weight loss 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.

The pros and cons of the Lesenka diet

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

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