Diet for 5 days: principles, menu for every day, nutrition options, how to quickly lose 5 kg

Principles of express diets

Any express weight loss model includes a low-calorie menu. The main mechanism of action of such diets is based on the accelerated removal of excess fluid from the body and a decrease in appetite.

The basic principles of the express diet include:

1. Preparing for weight loss. To do this, two days before starting the diet, exclude harmful foods from the diet or replace them with healthy analogues. For example, instead of sugar you should use sweeteners, instead of a white loaf - whole grain bread.
2. Calorie counting. You should consume no more than 1200 calories per day.
3. Complete rejection of sugar, salt, pickled, smoked, fried, fatty foods, alcohol.
4. Compliance with drinking regime. The recommended rate of water consumption per day is 1.5–2 liters.
5. Prohibition on taking medications with a laxative effect.
6. Last meal no later than 19.00.

These rules are common to a large number of methods for rapid weight loss. When following fast diets, it is undesirable to engage in intense physical exercise, because this causes weakness and poor health.

Benefits and harms

This diet is useful, first of all, because it removes excess fluid from the body, cleanses it, and also allows rapid weight loss. In addition, it does not require large financial costs.

However, the diet can be harmful to human health because it:

• Involves a low amount of carbohydrates;
• May increase cholesterol levels.

Interesting! For weight loss, kefir can be combined with other products. For example, with cucumbers or apples.

Pros and cons of express diets for 5 days

Before you lose weight in 5 days, you need to know the advantages and disadvantages of this method of losing excess weight. The main advantages include an accelerated rate of weight loss and improved figure.

Other advantages of the fast weight loss method include:

• lack of psychological stress, because a person is limited in nutrition for a short period of time;
• there is no need to prepare special dietary dishes;
• simultaneous weight loss and complete cleansing of the body;
• reduction in stomach volume;
• the emergence of correct eating habits.

Disadvantages of express weight loss:

• loss of strength appears;
• performance decreases;
• there is a lack of minerals and vitamins in the body;
• quitting the diet takes a long time;
• the weight may return within a short period of time.

If there is a need to quickly lose weight in 5 days, you need to take into account your predisposition to various diseases and the characteristics of your body. Problems with immunity and the presence of any diseases are contraindications for weight loss in the short term.

Gentle diet for quick weight loss

A gentle diet was developed back in Soviet Russia by the general practitioner M.I. Pevzner. It was he who introduced such concepts into circulation and formed the basic principles. According to his opinion, this nutritional system contributes to the gradual cleansing of the body, normalization of metabolic processes, and weight loss.

The main advantage of this nutrition system is the sufficient calorie content of the diet. For each person, it is calculated individually using special formulas and is about 1700-2000 kcal per day. This way the weight will go away slowly, without harm to the body. In this case, the person will feel good, and negative side effects such as loss of strength, decreased concentration, apathy, and depression will be excluded.

Rules for a gentle diet

The rules of a gentle diet are formed in accordance with the norms of dietetics and nutritionology. They are designed to make the weight loss process as comfortable and safe for the body as possible.

The basic principles include:

• Eating in small portions. You need to eat often, up to 5-6 times daily, but in small amounts.
• You need to cook dishes without adding oil. A non-stick frying pan, grill, multicooker, double boiler, and oven are suitable for this.
• It is recommended to eat vegetables fresh, since during the cooking process they lose a large amount of vitamins, minerals, and nutrients.
• It is recommended to exclude sweet coffee or tea from your diet and replace them with drinks without milk and sugar or with herbal infusions. You should also completely avoid drinks containing sugar: juices, sodas. Avoid alcohol.
• Be sure to calculate the calorie intake and plan the menu taking it into account. To do this, you can use applications for your smartphone or personal computer.

These rules are designed to make the weight loss process comfortable and safe. Regular training will help improve results. This could be walking, light jogging, yoga, swimming or working out at the gym. The main thing is that the classes are feasible and bring pleasure.

Weight loss system "Lesenka"

Thanks to the “Lesenka” diet, you can lose 4–8 kg in 5 days. The principle of this method of losing excess weight is that fasting is carried out in a strict form, the volume of food and the number of calories are severely limited. Every day a person experiences an increasing feeling of hunger. Not everyone can withstand the “Lesenka” weight loss system.

The cleansing day is the hungriest day, because you can only eat 8-10 apples, take 10 tablets of activated charcoal and drink 1 liter of water. In this case, only 450 calories will enter the body. Pectin and malic acid contained in fruits effectively cleanse the intestines, and the tablets absorb all toxins. A person loses 2 kg.

The second day is restorative, consume fermented milk products:

• low-fat (live) kefir - 1 l;
• low-fat cottage cheese - 600 g;
• drinking water.

The body receives 2 times more calories. The feeling of hunger is dulled by animal protein, and the disturbed balance of the gastrointestinal tract is restored by bifidobacteria. Cottage cheese contains protein, which helps compensate for the loss of muscle mass. Weight is reduced by 500–800 g.

The third day is an energy day. The menu includes:

• raisins - 50 g;
• honey - 2 tbsp. l.;
• dried fruit compote - 2 l.

Thanks to the intake of fructose and glucose, which contain large amounts of carbohydrates, the liver, heart and brain receive nutrition. To suppress hunger, you need to consume honey and raisins in small quantities during the day, washed down with compote. A person loses 1 kg.

The fourth day is construction:

• boiled turkey or chicken breast - 500 g;
• drinking water - 2 l.

Meat seasoned with herbs satisfies hunger well, and sufficient water improves well-being. A person can lose 500 g of excess weight.

The fifth day is fat burning. The menu includes:

• raw fruits and vegetables - 1 kg;
• cereals.

Such products contain plant fiber, which requires a lot of calories to process. Oatmeal is poured with boiling water, covered with a lid and infused or boiled in salted water. During the day, it is recommended to eat vegetables and fruits - raspberries, currants, cherries, apples, tomatoes, cucumbers. On this day a person loses 2 kg. On the morning of the sixth day, the diet ends. In 5 days you can get rid of 6–8 kg.

Fasting diet 5 by 5

The 5×5 diet consists of 5 mono-diets based on the principle of separate nutrition. With this method of losing weight, fats are burned at a high speed, the body does not experience a shortage of water, and muscle reserves are not used up.

For 5 days, it is allowed to alternately eat meat, fruits, vegetables, cottage cheese, and cereal dishes. In this case, you can get rid of 10 kg of excess weight.

Meat helps to form a reserve of protein, thanks to vegetables the body is saturated with fiber, and the process of fat breakdown is enhanced. Fruits are necessary to stimulate weight loss, replenish glucose deficiency, and rejuvenate the body.

Cereals help cleanse yourself of toxins and saturate the body with essential fatty acids.

Menu for 5 days:

1. The first day is meat day. Breakfast - boiled beef 150 g, lunch - boiled chicken 100 g, dinner - boiled or stewed rabbit meat 200 g.
2. The second day is a vegetable day. Breakfast - salad of cucumbers and radishes, lunch - stewed eggplants with garlic, seasoned with olive oil, dinner - boiled kohlrabi.
3. The third day is fruity. Breakfast - avocado, lunch - tangerines, dinner - grapes. All fruits are 200 g.
4. The fourth day is a cereal day. Breakfast - boiled brown rice, 100 g of pine nuts, lunch - boiled rice and almonds, dinner - boiled rice and 2 walnuts.
5. The fifth day is cottage cheese. Breakfast - 100 g of low-fat cottage cheese and 2 glasses of water. For lunch you can eat 140 g of cottage cheese and drink 3 glasses of water, dinner - 100 g of cottage cheese and 2 glasses of water.

This method of losing weight is contraindicated for gastrointestinal diseases, as it can lead to the development of side effects such as headache, fatigue, and weakness.

Diet Lesenka: reviews and results with before and after photos

There are a sufficient number of reviews on the Lesenka diet, including both negative and positive.

1. The ladder allows you to lose weight. Undoubtedly, after you complete the entire diet course, you will see the result. Minimum – 2 kilograms, maximum – 8 kilograms.
2. Difficulty in compliance. The ladder diet for 5 days has a rather strict and meager menu. Basically, it contains fasting days, which is why most people losing weight fail.
3. Cheapness. To follow the Lesenka diet course, you do not need to buy expensive products.
4. The diet is not suitable for everyone. Due to the fact that it has strict restrictions in products, it cannot be recommended to everyone. It is contraindicated for those who suffer from high stomach acidity, diseases of the gastrointestinal mucosa, and kidney diseases.
5. The best method to lose weight with Ladder and not gain back the lost kilograms is sports. Do some fitness, go to the pool or go for a daily jog. This way you will not only lose weight, but also keep it off and improve your body’s health.

English diet for 5 days

This method of losing weight is characterized by the inclusion in the menu of foods that do not contain complex carbohydrates. In 5 days, weight can decrease by 10 kg, eliminating extra centimeters on the stomach and sides.

Main products:

• chicken eggs;
• oatmeal;
• butter;
• fruits;
• legumes;
• bread;
• milk;
• Black tea.

With their help, you can effectively get rid of the feeling of hunger. You need to eat 4 times a day without snacks. It is advisable to limit salt and sugar as much as possible.

English diet menu

First day:

• Breakfast: oatmeal cooked in water, a glass of black tea.
• Lunch: chicken broth with a piece of dark bread. A glass of black tea.
• Afternoon snack: 250 ml black tea.
• Dinner: dark bread and a small amount of butter, tea.

Second day:

• Breakfast: oatmeal, boiled in water, black tea.
• Lunch: 2 boiled eggs, dark bread with butter and cheese, black tea.
• Afternoon snack: a glass of black tea.
• Dinner: apples 2 pcs.

The third day:

• Breakfast: 100 g of any jam or jam, tea.
• Lunch: boiled chicken drumstick, tea.
• Afternoon snack: a glass of unsweetened tea.
• Dinner: boiled beans 100 g.

Fourth day:

• Breakfast: oatmeal with water and strong black tea.
• Lunch: boiled chicken drumstick, glass of milk.
• Afternoon snack: 250 ml tea.
• Dinner: pears 2 pcs.

Fifth day:

• Breakfast: dark bread with cheese and butter, tea.
• Lunch: boiled chicken drumstick, 250 ml of milk.
• Afternoon snack: a cup of tea.
• Dinner: boiled potatoes (2 pcs.) and tea.

To enhance the effect, you can completely exclude salt from the menu.

Fully or partially limited products

In order for the weight loss process to proceed comfortably, without disruptions, it is recommended to occasionally indulge in your favorite foods. Based on the calculation - no more than 10% of the daily calorie intake. For example, some people cannot deny themselves chocolate for long. Then once a week you can drink tea with a few cubes of chocolate. With a daily requirement of 2000 kcal, you can eat 0.1 × 2000 = 200 kcal - that’s about two or three strips.

This approach is rather psychological. It allows you to avoid breakdowns and depressive disorders due to deprivation. This will make it easier to survive the weight loss process.

Protein diet

This method of losing weight is considered strict, because the diet contains practically no carbohydrates and fats. The principle of the diet is that you eat food containing a large amount of protein for 5 days.

Strict adherence to the recommendations leads to the fact that fat deposits stop accumulating. This method of losing weight is best suited for people leading a sedentary lifestyle.

After waking up, you need to eat 2 tbsp. l. bran and drink a glass of water. This prevents indigestion. You need to eat small meals to satisfy your hunger.

Carbonated and alcoholic drinks are excluded from the menu. The last meal should be taken 3 hours before bedtime. It is recommended to drink about 2 liters per day. Suitable drinks include herbal infusions, still water, and green tea without sugar.

Protein diet menu

First day:

1. Breakfast: steamed omelet with tomatoes and herbs. Green tea with the addition of 1 tsp. honey
2. Second breakfast: low-fat cottage cheese, berries, apple or banana slices. The serving size does not exceed 100 g.
3. Lunch: broccoli with steamed red fish, coffee.
4. Afternoon snack: 250 ml of natural yogurt or kefir.
5. Dinner: fresh cucumber, chicken breast, baked in the oven.
6. Before going to bed, drink a glass of yogurt with berries.

Second day:

1. Breakfast: 2 breads, 2 boiled eggs, tea with honey.
2. Snack: 100 g of sweet fresh berries.
3. Lunch: salad of cucumber, white cabbage and bell pepper, seasoned with olive oil.
4. Afternoon snack: orange 1 pc.
5. Dinner: 100 g of oatmeal with the addition of 1 tsp. honey, a glass of kefir.
6. Before going to bed, drink 250 ml of tomato juice.

The third day:

1. Breakfast: 2 slices of cheese, a slice of bread, coffee.
2. Second breakfast: green apple and carrot salad.
3. Lunch: boiled chicken breast, lettuce.
4. Afternoon snack: green apple (1 pc.) or kiwi (2 pcs.).
5. Dinner: boiled rice, stewed beef.
6. Before going to bed, drink a glass of natural yogurt.

Fourth day: 1. Breakfast: tea with honey. 2. Snack: apple (1 pc.). 3. Lunch: 200 g of steamed fish, 2 pieces of whole grain bread. 4. Afternoon snack: 2 oatmeal cookies and a glass of kefir. 5. Dinner: stewed beef with vegetables. 6. Before going to bed, drink a glass of clarified apple juice.

Fifth day: 1. Breakfast: low-fat cottage cheese (100 g), coffee. 2. Second breakfast: grapefruit or orange. 3. Lunch: a piece of boiled chicken, asparagus, fruit juice. 4. Afternoon snack: 250 ml of natural yogurt. 5. Dinner: baked turkey, tomato, cucumber and cabbage salad. 6. Before going to bed, drink a glass of tomato juice.

Between meals you should drink 1 glass of water.

Low calorie recipes

Let's look at several options for delicious dietary dishes that can easily be included in your diet:

Don't be afraid to experiment. You can independently prepare alternatives to your favorite dishes, but with fewer calories, replacing harmful foods with healthy and permitted ones. This way the food will be as tasty and healthy as possible.

Effective diet

Since you can quickly lose weight on various diets, you can choose buckwheat. It is effective, simple, and does not require restrictions on the size of portions. For 5 days they eat buckwheat porridge without sauce, salt and spices. Before going to bed, you should drink a glass of kefir. It is recommended to fill the porridge with this fermented milk product. It is better not to eat baked goods and bread. You can add 200 g of dried fruits to a glass of buckwheat.

Diet menu

First day:

1. Breakfast: porridge, apple, glass of kefir.
2. Lunch: porridge, vegetable salad dressed with olive oil.
3. Dinner: apple, porridge, glass of kefir.

Second day:

1. Breakfast: apple, porridge.
2. Lunch: porridge, green vegetables.
3. Dinner: porridge with kefir, tea.

On day 3, eat only buckwheat porridge with kefir.

Fourth day:

1. Breakfast: cottage cheese, porridge, 250 ml of kefir.
2. Lunch: porridge, white boiled chicken meat, vegetables.
3. Dinner: porridge, a glass of kefir.

On the fifth day they also eat only buckwheat with kefir.

Such a monotonous diet leads to loss of strength, weakness, headaches, and decreased blood pressure. Memory and concentration deteriorate.

"Construction" step

On this day you are allowed to eat no more than 500 grams of boiled chicken or turkey. It is recommended to boil, bake or stew the breasts without salt or oil. The body will be saturated with amino acids, proteins and proteins. You also need to drink at least 1 liter of water.

Tips for day four:

• Turkey fillet is preferred as it is considered more valuable.
• Divide the boiled meat into several small portions and eat it at equal intervals throughout the day.
• It is recommended not to use salt, but if this is not possible, then it is better to choose sea salt.
• On the fourth day, you are allowed to additionally make a salad from a small amount of greens (1-2 tablespoons), seasoned with olive oil.

The fourth day helps you lose weight by 500-1300 grams.

Diet of models

This method of losing weight is popular among models, because it helps to quickly and effectively get rid of excess weight.

On the first day, consume an unlimited amount of boiled rice and a glass of tomato juice, or eat a glass of boiled rice and drink fresh tomato juice.

On the second day, drink 1 liter of kefir or yogurt, eat 800 g of cottage cheese.

On the third day, boiled meat is consumed without limitation in volume.

On the fourth - 700 ml of dry red wine and orange juice.

On the last day, pears and apples are eaten in any quantity. This diet helps you lose 5 kg.

How not to break down?

To avoid breakdowns, it is recommended to prepare psychologically for this diet. To do this, you need to schematically depict the staircase and the route to climb it. It is desirable that each step be decorated brightly and attract attention. Attach this piece of paper to the refrigerator, at your workplace or anywhere else, and at the end of the day, note the weight that has already been lost.

If a breakdown does occur, then there is no need to blame yourself. After some time, it is recommended to try again.

Oatmeal diet

Oatmeal saturates the body well, cleanses the digestive tract, and normalizes intestinal function. With this method of losing weight, traditional oatmeal is used.

The last meal should be 4 hours before bedtime. You need to drink 1.5–2 liters of water per day, which is consumed between meals.

Oat diet menu

First day:

1. Breakfast: porridge cooked in water.
2. Second breakfast: 50 g of nuts and green tea.
3. Lunch: porridge on water with the addition of 1 tsp. honey
4. Afternoon snack: vegetable salad.
5. Dinner: porridge with berries.

Second day:

1. Breakfast: oatmeal.
2. Second breakfast: 250 ml of kefir.
3. Lunch: porridge with 1 tsp. honey
4. Afternoon snack: half a grapefruit, green tea.
5. Dinner: porridge with dried fruits (dried apricots, prunes, figs).

The third day:

1. Breakfast: porridge cooked in water.
2. Second breakfast: a glass of kefir.
3. Lunch: porridge with water and 1 tsp. honey
4. Afternoon snack: orange (1 pc.), green tea.
5. Dinner: porridge with raisins.

Fourth day:

1. Breakfast: oatmeal.
2. Second breakfast: 200 ml of kefir.
3. Lunch: porridge with 1 tsp. honey
4. Afternoon snack: vegetable salad, green tea.
5. Dinner: porridge with pear.

Fifth day:

1. Breakfast: porridge from half a glass of cereal.
2. Second breakfast: 100 g of nuts, green tea.
3. Lunch: porridge and honey (1 tsp).
4. Afternoon snack: fruit salad.
5. Dinner: porridge and a glass of kefir.

With this method you can lose 5–6 kg. It is recommended to use it once every six months.

Cleansing diet

For those who urgently need to get rid of several kilograms in 5 days, there is a cleansing diet. With this method, it is recommended to consume 1200–1500 kcal daily, no less. You should eat food every 3–3.5 hours, drink 1.5–2 liters of water, and preferably engage in physical exercise (swimming, walking, running, etc.).

The diet does not include the following products: wheat, milk, salt, sugar, alcohol, drinks containing caffeine. You can start your morning with a little workout. You are allowed to snack on any vegetables and green tea with ginger.

Sample menu:

1. Breakfast: Yogurt and almond milk smoothie, 200g green vegetables, steamed or raw.
2. Lunch: 150 g of foods containing protein (eggs, fish, meat), 250 g of raw vegetables.
3. Dinner: should be the same as lunch. Any greens can be added to vegetables.

Careful adherence to a cleansing diet allows you to get rid of 3–4 kg in 5 days. Metabolism is normalized and the gastrointestinal tract is cleansed.

Myths and misconceptions about Ladder

Many are inclined to this diet, mainly due to effective weight loss in a short period of time. This type of nutrition is considered by many to be scientifically based due to its strict division into stages. There are many myths and misconceptions around the diet.

Diet helps you lose weight quickly

By following the Lesenka diet, just like with a vegetable diet, you can really quickly get rid of a few extra pounds. On the first day, due to the use of sorbent and a large amount of fiber from apples, the intestines are intensively cleansed. During the first stage, you can lose about two kilograms, but this is mostly feces, the weight of which in the human body can reach the same figure.

The rest of the days the body intensively loses water, especially at the construction stage. Despite the protein day, muscles also burn during the diet. With a calorie deficit, the body cannot burn more than 150-200 grams of fat per day. Therefore, during this period you can get rid of an average of 700 grams of fat. The rest is made up of feces and water.

5 days is enough time to lose extra pounds without allowing the body to remain in a stressful state for too long.

You can stay slim for a long time after a diet

The most important misconception is that it helps to maintain the achieved weight for a long time. In the first month, lost fluid returns. Even if you gradually exit the diet and switch to proper nutrition, the lost fat will also return. During strict diets, the body experiences stress. Upon returning to normal eating, the body tries to store fat for future use in case of the next stress. Feces, which the body gets rid of during the cleansing stage, quickly return when switching to a normal diet.

The diet is effective and scientifically proven

There is no scientific explanation for this diet. The stages are misleading with their names; they cannot completely cope with the task.

1. The cleansing stage is a regular fasting day. To avoid dehydration of the body while taking activated carbon, it is necessary to drink a large amount of water, at least 2.5 liters.
2. The recovery stage cannot completely restore the microflora damaged by the cleansing stage. It takes at least a week to populate the intestines with beneficial bacteria.
3. At the energy stage, replenishing glucose stores may not only be useless, but also add weight. For people who do not engage in heavy physical activity, replenishing energy reserves with sweet fruits does not help get rid of fat deposits.
4. The construction stage has a bad effect on intestinal function due to the lack of fiber. It also creates additional stress on the kidneys. It is impossible to provide the body with the necessary proteins and amino acids in one day of eating protein products.
5. The final stage has no scientific basis. The fat burning process will not start in a day. By maintaining a calorie deficit, you can lose an average of 150 grams of fat.

The diet is strict and helps to lose extra pounds. But in reality, much less fat is burned. Before you start, you should consult your doctor about contraindications. The diet is not balanced and can disrupt the functioning of the digestive system.

Fruit and vegetable diet

The basis of such a five-day diet is simple - during this time they eat exclusively products of plant origin, including dairy products only on the first day. The food is divided into 6 servings and consumed throughout the day.

Diet menu by day:

1. 1–1.5 liters of fresh fruit, cucumber and cabbage salad.
2. 1–1.5 kg of fresh fruit. Grapefruits, pears and apples work best.
3. The third day is protein. Throughout the day, eat low-fat cottage cheese (600 g), drink milk and water.
4. 1–1.5 liters of vegetable juice (beetroot, tomato, carrot).
5. 1–1.5 kg of fresh vegetables - pumpkin, cucumbers, cabbage, tomatoes, carrots, etc. They can be boiled, raw, baked or steamed.

If you feel hungry between meals on a vegetable diet, you should snack on an apple or carrot.

"Recovery" step

Already on the second day you can feel weight loss. This occurs due to the reduction of excess fluid and feces, which were actively eliminated under the influence of apples and activated carbon.

After cleansing the body, the intestinal microflora should be restored. To do this, you need to consume kefir, cottage cheese and water.

Cottage cheese and kefir are products rich in bifidobacteria, which:

• contribute to the normalization of peristalsis;
• speed up metabolism.
• restore intestinal microflora;
• enrich the body with protein.

If there was discomfort in the abdomen on the first day, it will decrease on the second day.

Products included in the second day diet:

• kefir 1% fat - 1 liter;
• low-fat cottage cheese - 600 g;
• still water - more than 1 liter.

Tips for using products:

• Divide the cottage cheese into three parts and eat throughout the day. To keep it from being dry, you can add a little kefir.
• In between, drink a glass of kefir.
• Kefir can be replaced with yogurt or fermented baked milk with a low fat content.
• Drink enough water.

On the second day, the body is also cleansed, but not as active. Lost 0.5-2 kilograms of weight.

Quitting the Express Diet

You need to get out of fast diets carefully and gradually, otherwise you can ruin your stomach and gain excess weight again. Products that a person has previously consumed should be introduced into the diet in small portions.

You should completely avoid junk food: fast food, salty and fatty foods, confectionery.

Exit from the diet can be carried out according to the following scheme:

1. On the first day they eat only vegetables and fruits.
2. In the second - boiled buckwheat or rice.
3. On the third day, foods that contain large amounts of protein, such as meat or cottage cheese, are allowed.

They return to their usual diet on the 4th day.

Table of prohibited products

To achieve better results, it is recommended to exclude the following foods from your diet:

As you can see, the list of products to be excluded only contains foods that are truly harmful to the body. This diet is recommended by gastroenterologists, nutritionists, and nutritionists to their patients to maintain health.

In case of failure

Often a breakdown occurs when losing weight, when a person cannot resist eating junk food and returns to his previous diet, gaining extra pounds again.

If this happens, you must:

• find the cause of the failure;
• walk in the fresh air more often;
• increase the amount of water consumed;
• limit salt intake.

Exercise can help burn calories accumulated during a relapse. Digestion is normalized with fresh vegetables and fruits, as they contain fiber, which cleanses the intestines and restores metabolism.

For breakfast you should cook oatmeal. For lunch, it is recommended to eat a small amount of rice, which absorbs toxins well. It is forbidden to fast, so as not to harm the digestive system.