Diet "Ladder" - five steps to slimness with a detailed menu

Hello, dear readers of the site,

The short diet Ladder is designed for 5 days. These days you can lose up to 5-8 kg of weight. Its menu is very specific, especially on the first day (activated carbon, apples and water), so before you start following this diet, we recommend that you study the list of products and characteristics of all 5 days so that there are no unpleasant surprises. But the effect of the “Ladder” express method of body cleansing is ideal.

The foundation of the “Ladder” system involves several rather important principles. Any of them helps quickly, easily and, most importantly, get rid of excess deposits forever.

The entire weight loss course is built in the form of a five-step ladder. Each step allows you to move on to the previous step - this is a specific method that allows you to realize your plans.

In total, there are 5 stages in such a diet :

• Cleaning;
• Recovery;
• Energy supply;
• Construction;
• Fat burning.
• Fat burning.

One of the key rules is that the diet is very strict and features a certain set of fresh products from which you can prepare a certain number of healthy dishes.

This eating pattern has a pretty significant mental factor. Each of you, wanting to lose weight, can draw a regular school on paper indicating the steps. At each stage you need to write down the daily menu and the desired result.

It is recommended to keep the image in sight and make special inscriptions on paper in the form of icons and symbols, write down the level of weight loss and follow the pre-marked steps. All this forms the strongest motivation for a person who is weakening, significantly increasing the desire to safely complete all the necessary steps and achieve a worthy effect.

If you follow all the rules of the diet and follow the plan carefully, you can lose up to 8 kg in 5 days.

Diet "Ladder": weight - down, self-esteem - up

Duration : 5 days;
Features : consists of five days, each of which has its own “specialization”;

Cost : low (no more than 2 thousand rubles for the entire period);

Result : minus 3-6 kg;

Recommended frequency : no more than once a year;

The “Lesenka” diet is not suitable for : pregnant women, lactating women, gastritis and ulcers, as well as people with liver and kidney diseases, cardiac disorders. Before starting a diet, you should consult your doctor!

The “Ladder” diet is a popular, but, unfortunately, anonymous nutrition plan, especially popular with adherents of express weight loss. The unknown authors did everything to make the diet relatively easy and even interesting to follow: each of the five days represents a separate step on the path to slimness. Judging by the reviews, enthusiasts even draw a ladder to improve motivation, visually marking their daily successes.

The proposed ladder diet (with a menu for 5 days) can be called a kaleidoscope of mono-diets: according to the idea, each day has its own function, and together they lead to an impressive result. The “Lesenka” diet is recommended to be combined with fitness, which in reality may not be such a simple task: despite all the comprehensive variety, the daily menu remains quite meager. Therefore, the best time for this diet would be a vacation or a series of holidays.

For ease of orientation, the diet can be started on Monday - then all the “impact” part will be on weekdays, and the weekend can be devoted to relaxation (the main thing is to limit yourself to leisure, excluding gastronomic excesses). Or, on the contrary, you can plan the first, most difficult days for the weekend, and “finish off” the diet until the middle of next week.

Whatever scheme you choose, you cannot violate the order of days in the Lesenka diet; they must follow the prescribed sequence:

Who is the technique suitable for?

This diet is suitable for those people who urgently need to lose a few kilograms. This method of losing weight may not be long-term, but the effect will still be noticeable. In addition, the ladder can help in the first stage of weight loss. And then you just need to maintain the result. It is best after these 5-7 days to switch to proper nutrition, monitor the amount of water you drink, and exercise.

Before starting such a diet, you should consult with a specialist, since this type of nutrition has a number of contraindications.

Diet Lesenka: menu for 5 days

• Day 1 – Cleansing
• Day 2 – Recovery
• Day 3 – Energy
• Day 4 – Construction
• Day 5 - Fat burning.

Each day corresponds to a unique set of products, which, of course, should not be expanded on your own, if your goals are to “lose” the notorious 3-6 kilos. The drinking menu on the ladder diet consists of simple clean water without gas; you will have to give up tea and coffee for a while.

Possible results

How many kilograms you will lose in 5 days depends on your starting weight. The result is influenced by:

• metabolic rate;
• personal characteristics of the organism;
• physical exercise. diet as much as you can lose weight

Reference: a person of average weight loses about 4-5 kg, and an obese person loses about 8 kg.

Exercise is a great addition to your wellness program. Therefore, lead an active lifestyle, play sports and do not overload. Remember that after dieting you can quickly gain weight again. To prevent the “boomerang principle” from appearing and the publication result to be negative, follow all recommendations.

“Ladder” diet menu, day one: “Cleansing” step

According to the logic of the “Lesenka” diet, before getting rid of excess weight, the body must be properly adjusted to the upcoming losses - and cleansing the intestines will come in handy here. They will help you implement it (based on the entire first day):

— activated carbon (12 tablets); - a kilogram of apples of any variety; - clean non-carbonated drinking water (at least 1 liter).

Everything prescribed can be consumed in any combination and sequence, but it is important to consider two points: to avoid hunger, it is better to take “food” in small portions evenly throughout the day, and also to carry out this starting stage at home, since active peristalsis, stimulated by the components of the step, requires access to sanitary facilities.

How the step works : pectin-rich apples and water take care of the fullness of the stomach and organize the cleansing “movement” of the gastrointestinal tract, activated carbon acts as an adsorbent, binding all kinds of toxins, gases, poisons and removing them from the body.

Recipes

Even from a small list of permitted products you can prepare delicious dishes.

Apples baked in the microwave

1. Wash the apples and remove the core.
2. Using a toothpick, pierce the skin in several places to prevent the apple from cracking in the microwave.
3. Pour 1-2 tbsp into a deep bowl. l. water and add apples.
4. You can sprinkle them with cinnamon to taste.
5. Bake for about 5 minutes at 800 watts.

Salad "Brush"

1. Grate cabbage (250 g), carrots (150 g), beets (200 g) on ​​a coarse grater.
2. Season with olive oil and 1 tbsp. l. lemon juice.
3. Decorate with greens on top.

Salad "Monomakh"

1. Chop cabbage (300 g), lightly sprinkle with salt and mash a little to release juice.
2. Remove seeds from peppers (2 pieces) and cut into half rings.
3. Cut fresh cucumbers (2 pieces) into cubes.
4. For the marinade, combine sunflower oil (2-3 tbsp) and vinegar (1 tsp).
5. Mix the salad with the marinade and garnish with chopped herbs.

Menu of the “Ladder” diet, day two: “Recovery” step

Having tested the strength of the gastrointestinal tract and expelled a significant part of the accumulated “slag”, on the second day of the ladder diet, you can think about restoring the intestinal microflora. The following will help you do this during the day:

— low-fat cottage cheese without additives (600 g); - low-fat “live” kefir (1 liter); — still drinking water (at least 1.5 liters).

Judging by the reviews about the ladder diet, the likelihood that cleansing will continue on the second day is different from zero: kefir in combination with water leaves this possibility. Be that as it may, already in these two days you will notice the first “plumb” of kilograms: this is water gone, since the kidneys were working actively all the time (including thanks to the acids contained in apples and kefir) and mass from the intestines.

The saturation of the second day with protein of animal origin will, to a certain extent, compensate for its deficiency created by cleansing. In addition, many nutritionists are confident that it is after high-quality unloading that the body is able to better absorb protein. True, these observations were carried out within the framework of diets that were more extensive in duration.

How the step works : after cleansing, the body receives a “dose” of animal protein, which is absorbed for a long time, without provoking hunger, and supplies the muscles with protein. Kefir bifidobacteria enter the gastrointestinal tract, helping to establish favorable microflora.

How to avoid a breakdown

Some tips from experts on how not to give up and reach your goal:

• keep a diary and monitor your food intake;
• come up with interesting recipes;
• psychological attitude that you will soon have a slim figure;
• sleep 8-10 hours, lack of sleep increases appetite;
• for following the rules of the diet, reward yourself with shopping or going to the cinema, theater, beauty salon;
• hang photographs of people with beautiful figures on the refrigerator, write inspiring phrases;

“Lesenka” diet menu, day three: “Energy” step

In the middle of the Lesenka diet, it is prescribed to load up on an available source of energy - simple sugars glucose and fructose will play its role. You can get them:

- raisins (300 g) - honey (2 tablespoons) - strained compote from any dried fruit (2 liters).

At the sweet stage, a person losing weight may be attacked by an attack of hunger - quickly absorbed monosaccharides give an instant surge of energy and good mood, but in response provoke the release of insulin into the blood. Therefore, it is important to try to consume permitted raisins literally one berry at a time. You can sweeten the compote with honey or eat it, dividing it into small portions, very slowly, literally dissolving in your mouth like candy. And don’t forget that dried fruits and a decoction of them often weaken, so on the third day it is advisable not to plan long trips or important tasks.

How the step works : the brain, “feeding” on pure glucose, gets its favorite dish, so an energy day helps psychological relief. Dried fruits, which contain valuable substances and microelements (magnesium, potassium, iron, antioxidants) in higher concentrations than fresh fruits, and the “raisin tour” will provide the body with substances beneficial for the liver, cardiovascular system and hematopoiesis.

Advantages and disadvantages

To some, the “Staircase” may seem like a debilitating diet, associated exclusively with “hungry” and nothing more.

The main drawback of The Staircase is the daily limited menu. You need to eat more than just one-step foods so you don't have to worry about being hungry. In the final steps, constipation is often a concern.

But the advantages of the “Staircase” are very enormous:

• Diversity. The menu includes dairy products, meat proteins, vegetable fats, carbohydrates, and vitamins.
• A sufficient amount of fiber, which normalizes the functioning of the intestinal tract.
• The diet is suitable for people who follow at least one daily diet.
• Lack of stress due to increased transition to low-calorie diets due to glucose-containing foods.
• Easy to use. After the fifth step, you can start a new course, extending the diet to 7-14 days. So, as a result of losing weight, the skin remains in good shape and does not lose its elasticity; scrubs, moisturizing base oils or creams are often used.

“Ladder” diet menu, day four: “Construction” step

Protein, which has proven itself impeccably in this role, will act as a building material on the penultimate day: distribute 500 grams of boiled white meat turkey or chicken throughout the day and do not forget to add to the menu more (at least one and a half liters) of clean drinking water without gas. To improve a modest diet, you can flavor it with a small amount of fresh herbs and add moderate salt.

How the step works : Easily digestible by the human body, poultry meat tastes good and contains most of the essential amino acids. After three full days of poor nutrition, protein “builds” muscle, since during any strict diet the first victim is muscle.

Reviews

“I liked the diet, I’m already on the fifth day and feel how the body is gradually cleansing itself. Now somehow I don’t even want any fast food or other “harmful things”.

Elena

“I’m on a diet for the first time, I’m not used to fasting. But it was worth it - already on the fifth day I noticed that I had lost 4 kg.”

Milan

“At first I didn’t like the diet, because after leaving it I gained weight again. Then it dawned on me that the next day I returned to my previous diet, eating all the junk foods. Now I do everything according to the instructions.”

Anna

“In general, diets are not easy for me, I’m constantly afraid of failing. But thanks to the strict regime, I’m starting to get used to fractional meals and notice changes in my figure, which definitely makes me happy.”

Alina

“Ladder” diet menu, day five: “Fat Burning” step

The final day, as conceived by the authors of the “Lesenka” diet, compensates for the load that arose on the previous, protein day, with the help of an abundant supply of fiber contained in grains and vegetables and fruits. Menu for this day:

— oat flakes without additives (200 grams in dry equivalent); - raw vegetables and fruits (1 kg in total).

Drinking water is also here to stay - since the fruits contain a lot of liquid, you can drink about an additional liter of moisture.

From oatmeal, you should cook porridge in water with a small amount of salt, and, spreading it throughout the day, eat it along with vegetables and fruits, or distribute the ingredients into separate meals (for example, eat porridge with an apple, then a vegetable salad, then a pear ). When choosing plant foods, avoid bananas, apples and starchy vegetables.

How the step works : after all the restrictions that happened on the “Ladder” diet, at the end of the day a real feast awaits the person losing weight. It is assumed that fat reserves will be “burned” due to the filling effect of fiber (sometimes this effect is called “negative calorie” - there is satiety, there are a minimum of calories!), against the background of which it is not difficult to “load” the body physically. However, whether you will have the strength for a full workout after such a strict diet is a big question.

Prohibited Products

Exit from the “Lesenka” diet

Like any nutrition plan that involves serious restrictions and achieves significant results due to them, the “Ladder” diet has a “boomerang effect” - everything lost can very quickly return if, to celebrate, having lost weight, you return to the eating habits that put you in front of the need diets.

Even if you managed to lose those extra pounds easily and you are inspired, you should not go through the five-day diet again: this will lead to exhaustion and serious problems. To “fix” your new figure, when you leave the diet, avoid fatty, sweet, in a word, any food containing “dense” calories, and also monitor the volume of portions - if you want to stay slim, you should eat more often (about five times a day ), but little by little. So the “Ladder” diet will allow you to enjoy life without leaving the very top step, where your beauty is clearly visible!

Conclusion

If the goal is not to get rid of a large number of kilograms in 7 days (and it is better not to set such a goal due to harm to the body), then the “Ladder” diet is the right choice. Weight loss will be balanced and gradual. This will be the starting point to proper nutrition and a new healthy life!

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