Ladder diet
The Lesenka diet, despite its uncomplicated name, allows you to quickly and effectively get rid of body fat. In just 5 days, the plumb line will be 8 kg. The achieved result is characterized by stability, that is, the weight will not come back after completing the diet. The diet is designed in such a way that each subsequent day is like a "step" that propels a person towards his cherished goal.
Ladder - a diet that involves limiting carbohydrate foods on the menu, as well as reducing the daily calorie intake. This is the basis of the effect of losing weight during a diet. However, it should be noted that a hunger strike is always stress for the body. He can react to it in different ways. Therefore, it cannot be ruled out that during the diet chronic diseases of the heart, blood vessels or organs of the digestive system will worsen, or weight will begin to increase due to the growth of body fat.
In view of the foregoing, the developers of the Lesenka diet deliberately did not delay its duration. In five days, the body will not have time to enter a state of stress, so weight will be lost without difficulty.
Content:
- Ladder Diet Principles
- 5 steps ladder diet
- Permitted and prohibited foods of the ladder diet
- Recipes
- Pros and cons of the Lesenka diet
- Myths and misconceptions about the Ladder
- Contraindications
- Reviews and results
- Conclusion
Ladder Diet Principles
The diet consists of 5 days. Every day is a stage in the process of losing weight. The menu for each stage is unique and has a specific purpose. To get rid of excess weight, you cannot change the menu at your own discretion, or supplement it with products that are not on the list of permitted ones. Otherwise, the results will not be achieved.
A prerequisite that should be observed during the diet is the use of pure water in the amount of at least one liter per day. You cannot drink other drinks (if they are not indicated on the menu). This also applies to tea and coffee. Sugar during the diet is not consumed at all, and the amount of salt is minimized. The number of approaches to the table can be equal to 5-7, the main thing is not to exceed the permissible daily calorie content. The duration of the diet is five days. You can repeat it 3-4 times a year with a break of 2.5-3 months.
5 steps ladder diet
Step 1 - cleansing
The first step of the diet is called "cleansing", which fully characterizes its purpose. On this day, toxins and excess water are removed from the body. Thus, he is prepared for the process of losing weight.
The menu of the first step of the Lesenka diet:
- Up to 12 tablets of Activated Carbon.
- One kilogram of apples.
- A liter of clean drinking water, at least.
The more water a person drinks during the first stage, the better. This is a necessary condition for high-quality cleansing of the body. Therefore, it is highly desirable not to be limited to the volumes indicated in one liter.
Charcoal should be taken before meals, dividing the number of tablets into equal parts. The optimal dosage is 2 tablets, 6 times a day. A kilogram of apples should also be divided into 6 servings. They are allowed to be eaten not only raw, but also baked. In this case, the feeling of hunger will not be so acute.
Feelings that are expected for the first phase of the diet:
- Hunger.
- Increased flatulence in the intestines.
- Bloating.
- Diarrhea or constipation.
Diarrhea can be caused by the intake of activated charcoal, which thus cleans the intestines of harmful bacteria. However, diarrhea has another side, since beneficial bacteria will be excreted along with the feces, which are responsible for the stability of the intestinal microflora. This explains both bloating and flatulence.
The first day is like unloading. At this time, it will be possible to lose 0.5-1.5 kg.
Stage 2 - recovery
In order to prevent the development of complications associated with a violation of the intestinal microflora, it is necessary to restore it as soon as possible. This is the goal of the second stage of the diet. Therefore, it involves the use of foods rich in bifidobacteria and lactobacilli.
The menu of the second step of the Lesenka diet:
- A liter of kefir with a fat content of no more than 1%.
- 0.6 kg of low-fat cottage cheese.
- Liter of still water (minimum liquid volume).
The second day is somewhat easier for a person. The feeling of hunger is not as acute as during the purification stage. Saturation occurs due to protein fermented milk products. Cottage cheese is divided into 3 main meals, in the intervals between them they drink kefir and water. To prevent the accumulation of protein breakdown products in the body, which is found in large quantities in fermented milk products, you need to drink a lot of water. This will allow the kidneys to excrete harmful substances in the urine. It should be taken into account that the intestinal microflora will not be restored in one day.
During the passage of the second step of the Ladder, you will be able to lose 1-1.5 kg of excess weight.
Stage 3 - energy
The third stage of the diet aims to replenish the energy reserves that were lost by the body during the first and second days. Therefore, the third level menu is rich in glucose. The stores of glycogen in the liver are running out, which will help stop the process of losing weight. To prevent this, the body is saturated with useful sugars. This will allow you to avoid stress and continue to lose weight. The plumb line of the third day is equal to 1.5 kg.
Menu of the third stage of the diet:
- 0.3 kg of raisins.
- Two tablespoons of honey.
- Two liters of dried fruit compote.
Raisins should be eaten in small portions as they satisfy hunger for a short period of time. Honey must be sucked in the mouth to get the most of its beneficial properties. As for the dried fruit compote, sugar should not be added during cooking. As a last resort, sugar can be replaced with fructose.
Stage 4 - construction
The fourth step of the diet is designed to replenish the body's protein reserves, which it needs to build new cells. The best source of building material is chicken and turkey meat, which must be included in the menu on this day. During this period, you can lose up to 1.3 kg of excess weight.
Menu of the fourth step of the diet:
- 0.6 kg of boiled chicken or turkey fillet.
- Greens.
- Liter of water (minimum amount).
Protein from meat helps the body to work properly and build vital processes. You should not eat 600 g of meat in one approach to the table, it must be divided into equal portions.
Stage 5 - burning fat
The fifth step of the Ladder diet is aimed at burning fat and saturating the body with fiber. Coarse dietary fiber is a source of energy, but at the same time it has a minimum calorie content. This day is intended to unload the body from the four previous steps of the diet.
Menu for the fifth step:
- 0.2 kg of oatmeal.
- One kilogram of vegetables and fruits.
On this day, you can lose 1 kilogram of excess weight.
Permitted and prohibited foods of the ladder diet
Foods that can be eaten:
| Products | Protein | Fats | Carbohydrates | Calorie content |
| Vegetables, herbs, fruits | ||||
| Cabbage | 1.8 | 0.1 | 4.7 | 27 |
| Broccoli | 0,4 | 5.2 | 28 | |
| Cucumbers | 0.8 | 0.1 | 2.8 | fifteen |
| Sweet red pepper | 1,3 | 5.3 | 27 | |
| Celery | 0.9 | 0.1 | 2.1 | 12 |
| Asparagus | 1.9 | 0.1 | 3.1 | 20 |
| Spinach | 2.9 | 0.3 | 22 | |
| Apricot | 0.9 | 0.1 | 10.8 | 41 |
| Orange | 0.9 | 0.2 | 8.1 | 36 |
| Cherry | 0.8 | 0.5 | 11.3 | 52 |
| Pear | 0,4 | 0.3 | 10.9 | 42 |
| Kiwi | 0.6 | 10.3 | 48 | |
| Peaches | 0.9 | 0.1 | 11.3 | 46 |
| Apples | 0,4 | 0,4 | 9.8 | 47 |
| Dried fruits | ||||
| Raisins | 2.9 | 0.6 | 66 | 264 |
| Groats, raw materials | ||||
| Oatmeal | 3.2 | 4.1 | 14.2 | 102 |
| Honey | 0.8 | 81.5 | 239 | |
| Milk products | ||||
| Kefir 1% fat | 2.8 | 40 | ||
| Poultry | ||||
| Boiled chicken breast | 29.8 | 1.8 | 0.5 | 137 |
| Boiled turkey | 25 | 130 | ||
| Beverages | ||||
| Water | ||||
| Green tea | ||||
| Unsweetened compote with dried fruits | 0.8 | 14.2 | 60 | |
Foods that should not be eaten during the diet:
| Products | Protein | Fats | Carbohydrates | Calories |
| Vegetables, fruits, herbs | ||||
| Peas | nine | 60 | ||
| Zucchini | 0.6 | 0.3 | 4.6 | 24 |
| Potatoes | 0,4 | 18.1 | 80 | |
| Carrot | 1,3 | 0.1 | 6.9 | 32 |
| Squash | 0.6 | 0.1 | 4,3 | nineteen |
| Radish | 1,2 | 0.1 | 3.4 | nineteen |
| Beet | 1.5 | 0.1 | 8.8 | 40 |
| Beans | 7.8 | 0.5 | 21.5 | 123 |
| Bananas | 1.5 | 0.2 | 21.8 | 95 |
| Nuts, seeds, snacks | ||||
| Walnut | 15.2 | 35.2 | 654 | |
| Cashew nuts | 25.7 | 54.1 | 13.2 | 643 |
| Sunflower seeds | 20,7 | 52.9 | 3.4 | 578 |
| Hazelnut | 16.1 | 66.9 | 9.9 | 704 |
| Potato chips | 5.5 | thirty | 53 | 520 |
| Porridge, flour products, bread | ||||
| Buckwheat | 4.5 | 2,3 | 25 | 132 |
| Semolina | 3.2 | 15.3 | 98 | |
| Millet | 4.7 | 1.1 | 26.1 | 135 |
| Rice | 2.5 | 3.1 | sixteen | 97 |
| Pasta | 10.4 | 1.1 | 69.7 | 337 |
| Pancakes | 6.1 | 12.3 | 26 | 233 |
| Vareniki | 7.6 | 2,3 | 18,7 | 155 |
| Pancakes | 6,3 | 7.3 | 51.4 | 294 |
| Dumplings | 11.9 | 12.4 | 29 | 275 |
| Bread | 7.5 | 2.1 | 46.4 | 227 |
| Sweets, ice cream | ||||
| Jam | 0.3 | 0.2 | 63 | 263 |
| Jam | 0.3 | 0.1 | 56 | 238 |
| Candy | 4,3 | 19.8 | 67.5 | 453 |
| Biscuit | 7.5 | 11.8 | 74.9 | 417 |
| Ice cream | 3.7 | 6.9 | 22.1 | 189 |
| Chocolate | 5.4 | 35.3 | 56.5 | 544 |
| Sugar | 99.7 | 398 | ||
| Condensed milk | 7.2 | 8.5 | 56.5 | 320 |
| Cheese | ||||
| Cheese | 24.1 | 29.5 | 0.3 | 363 |
| Meat, sausage | ||||
| Pork | sixteen | 21.6 | 259 | |
| Fat | 2.4 | 89 | 797 | |
| Veal | 19.7 | 1,2 | 90 | |
| Mutton | 15.6 | 16.3 | 209 | |
| Bacon | 23 | 45 | 500 | |
| Ham | 22.6 | 20.9 | 279 | |
| Boiled sausage | 13,7 | 22.8 | 260 | |
| Sausages | 12.3 | 25.3 | 277 | |
| Oil | ||||
| Vegetable oil | 99 | 899 | ||
| Beverages | ||||
| Absinthe | 8.8 | 171 | ||
| Brandy | 0.5 | 225 | ||
| Vodka | 0.1 | 235 | ||
| Beer | 0.3 | 4.6 | 42 | |
| Cola | 10.4 | 42 | ||
| Coffee with sugar and milk | 0.7 | 11.2 | 58 | |
| Energy drink | 11.3 | 45 | ||
Recipes
Microwave baked apples
Wash the apples, remove the core, pierce the skin with a toothpick. 2 tablespoons of water are poured into a microwave bowl and apples are laid out, you can sprinkle them with cinnamon on top. Bake for 5 minutes at 800 watts.
Salad "Brush"
To prepare the salad, you will need the following products:
- 0.25 kg of white cabbage.
- 0.15 kg of carrots.
- 0.2 kg of beets.
- A tablespoon of lemon juice.
- Salt to taste.
- Olive oil for dressing.
Finely chop cabbage, carrots and beets. Mix all the ingredients, season them with lemon juice and olive oil, decorate with herbs.
Pros and cons of the Lesenka diet
Diet Pros:
- The diet is easily tolerated by most losing weight. The main thing is to follow all the recommendations and not deviate from the planned plan.
- The menu is built in such a way that every day a person receives various foods that allow him to replenish the reserves of fiber, proteins, carbohydrates, macro and microelements in the body.
- Cooking is simple, the process itself does not take much time.
- During the diet, the body will not experience a sharp glucose deficiency, thus avoiding the "stop" of weight.
- Foods that are required during the diet are not expensive and affordable.
Cons of the diet:
- The menu changes dramatically, which can provoke constipation and other disturbances in the intestines.
- You should not engage in heavy sports during a diet, as this can provoke dizziness, fainting and weakness.
- After completing the diet, you need to carefully monitor your diet so that the weight does not return.
Myths and misconceptions about the Ladder
Myth 1. "Diet allows you to lose weight quickly"
On the first day, a person loses about 2 kg of weight. However, losses occur not due to fat deposits, but due to the elimination of feces, toxins, and excess water from the body. This is due to the intake of Activated Carbon.
In the future, excess fluid will leave the body, which is the merit of the protein menu. As a result, it will be possible to "lose weight" by another 2 kg.
The next days are focused on the process of getting rid of excess fat. But the body is unable to lose more than 150 g of fat per day. Therefore, muscle mass is used, which is the main disadvantage of the diet. At the same time, on the scales, a person sees an amazing result. However, during the entire diet, he lost no more than 80 g of fat. Everything else is feces, water and muscle.
Myth 2. "Weight won't come back"
Even if, after completing the diet, you refuse to eat sweet, fatty and fried foods, the arrow on the scales will still creep up.
There are several reasons for this:
- Fecal masses will again accumulate in the intestines. When a person regularly eats food, this process is irreversible and natural. Some feces come out, new feces take their place. Thus, the 2 kg lost during the diet will return back.
- The withdrawn fluid reserves will be replenished. Therefore, plus two more kilos after the diet is provided by water.
- The muscles will renew, although not too quickly. Nevertheless, this will definitely happen, so not two, but three or more kilos will return back.
- All lost fat will return, and with a margin. An organism that has experienced a glucose deficiency will begin to store fat for future use. Thus, having lost 8 kg, a person will receive a much larger increase in the future.
Myth 3. "Diet is good for health, because it cleanses the body"
- Cleaning. Reception of the activated angle, together with harmful substances, brings out the beneficial microflora, interfering with the well-functioning processes of the intestine. If you drink more than 1 tablet per 10 kg of weight, then the risk of side effects increases. To avoid dehydration, you must drink at least 2.5 liters of water per day, and not a liter, as indicated in the diet rules.
- Recovery. The next day is aimed at restoring the intestinal microflora. In fact, in one day with the help of kefir, it is impossible to completely establish the work of the digestive system. Kefir will only lead to a worsening of the situation, provoking fermentation processes in the intestines, deprived of microflora.
- Stage energy. This is a harmful step in the diet, since the alternation of carbohydrate and protein days is only suitable for people who are professionally involved in sports. This technique will help them lose weight, since they are experiencing tremendous physical exertion. In ordinary people, glucose is deposited in fat.
- The construction phase is another harmful diet phase. When a person eats only protein food throughout the day, he heavily loads the kidneys, and does not "build" muscles. Lack of pectin and fiber will lead to constipation, which is very likely to happen the very next day.
- The fifth day, which is designed to burn fat, is also useless. It is simply impossible to do this in one day.
Contraindications
Contraindications to the Lesenka diet:
- Pregnancy, breastfeeding.
- Disorders of the kidneys and liver.
- Heart disease.
- Peptic ulcer, gastritis and other chronic pathologies of the digestive system.
- Elderly age.
- Disorders associated with the work of the psyche.
- The recovery period after illness.
- Oncology.
Reviews and results
Reviews of those who have lost weight
Larisa: “I tried many diets, but the Ladder became my favorite one. It is simple and affordable, and you can lose weight in just 5 days. The figure will be in perfect order for the holidays."
Irina: “The Ladder Diet is familiar to me under the name“Five Steps”. She allowed me to get rid of 2.5 kg of excess weight in 5 days. The diet is good, but if you don't follow the diet after completing it, the weight will return."
Natasha: “With the help of the Ladder, I decided to get rid of my tummy. I lost 4 kilos, although during the diet I broke it - I drank sweet coffee."
Masha: “I lasted all five days on a diet. I lost only a kilogram, but it was easy to keep it. Apparently it does not suit me, since the weight practically did not go away. You need to radically change your approach to nutrition."
The opinion of doctors and nutritionists
Stepan Arkadievich, nutritionist: “A ladder is a kind of“chopped off”variant of protein-carbohydrate alternation. In fact, you cannot get rid of body fat with this diet. Weight goes away due to the excretion of feces, so already 3-4 days after the end of the diet, the lost kilos will return.
The body fat will decrease slightly due to the diet, which is possible due to the low daily calorie content of the diet. However, the plumb line will be quite insignificant, because the diet lasts only five days. In addition, the daily calorie intake is less than 1500 kcal, but more than 1000 kcal is not enough to intensively lose weight. This diet does not provide for sports.
The main disadvantage of the diet is an unbalanced menu. Therefore, I can call the Ladder an unhealthy and ineffective diet for putting the figure in order."
Conclusion
The ladder allows you to quickly lose weight, but the lost weight also quickly returns. Within five days after its completion, the arrow on the scales will take its usual position. Therefore, maintaining the achieved result is an incredibly difficult task. Moreover, after giving up the usual food, you so want to eat something forbidden.
To stabilize weight indicators, it is necessary to give up alcoholic beverages, sweets and flour products. Be sure to go in for sports.
However, no one forbids using the Ladder when you need to lose weight quickly, for example, before vacation or after celebrating the New Year.
Provided that a person wants to get rid of impressive volumes, then you should pay attention to other weight loss systems that will benefit the body. The optimal solution is to follow the rules of a healthy diet: refusal of fatty, fried, flour, sweet foods. It will gradually become a way of life, which is not bad at all.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
