Miracle diet “Lesenka” - a detailed menu for quick weight loss

Basic rules of a multi-stage power system

A graduated diet for 5 days, 7 days or more, specially designed by nutritionists. The sequence cannot be changed. Experts say you can lose 8 to 10 kg. They prepare for the system in advance, purchase all products, postpone trips and holiday feasts. If a failure occurs, the diet is allowed to be used after six months.

There are a number of rules to achieve results:

• Drink 1-2 liters per day. pure water, herbal tea and chicory are additionally allowed.
• Try to eat foods without sugar, dyes and preservatives, as they have a bad effect on the body and the process of losing weight.
• Limited nutrition will have a bad effect on the quality of hair, skin and nails, so multivitamins are purchased.
• If the diet is violated at stage 1 or 2, you are allowed to return to the beginning. If the breakdown occurs later, it is better to reach stage 5, but the effect will be much less than expected.
• You cannot change your diet.
• It is unacceptable to reunite days.
• It is necessary to eat small meals 4 to 7 times a day to reduce hunger.

Ladder is an unbalanced nutritional system and creates stress for the body, so it can be used no more than 2 times a year.

Basic rules of "Ladder"

1. Strictly adhere to the proposed menu, do not change the steps and do not replace products from different days with each other.
2. Even minimal deviation from the recommended diet is prohibited, as well as extremes: fasting or overeating; you need to lose weight according to all the rules.
3. The daily volume of food during the fasting period is divided into equal portions, eaten not in 2-3 times, but in 5-7 meals. This will not only satisfy the feeling of hunger, but will also bring the expected benefits of abstinence.
4. The diet involves drinking large amounts of fluid, which promotes the breakdown and elimination of fats.
5. If hunger becomes unbearable, you can drink a cup of milk tea or water sweetened with honey.
6. Cooking involves minimal heat treatment of food or eating it fresh.
7. The products must be natural, the juices must be freshly prepared (preferably from fruits collected in your own garden).
8. Flavoring dishes with sugar, salt and spices is prohibited. Restrictions also apply to fats, starches, marinades and synthetic flavorings.
9. If during the “Ladder” you feel weakness or general malaise, you need to lie down and rest.
10. A diet will only give results when the exit from it is gradual and correct. This issue is discussed below.

Advantages of the Lesenka diet

Benefits of dietary nutrition:

• the food system is not expensive, the products are simple and always available in stores;
• simplicity of the diet, no need to prepare complex dishes;
• the diet allows you to unload the body and cleanse the intestines by eliminating fast food, coffee, sweets, fried and flour products from the diet;
• There is no plateau effect and weight loss occurs every day;
• the greatest results are obtained when playing sports;
• if the conditions for exiting the diet are met, the lost weight usually does not return;
• the nutritional system is easily tolerated by the body;
• the diet restores water balance in the body and prevents dehydration;
• The ladder prepares for small portions, which is useful for separate and proper nutrition.

Exit from the diet: going down the Ladder correctly

After strict diets, a boomerang effect often occurs, that is, the lost kilograms return, and sometimes even with a plus. To prevent the lost weight from returning, it is important to exit the diet smoothly and correctly. Familiar products are being returned to the menu gradually.

For the first 14 days after the diet you should not eat:

• sweets, sugar and everything where it is contained;
• flour products;
• roast;
• starchy vegetables;
• fat;
• smoked meats;
• semi-finished products;
• alcoholic drinks.

The diet cannot be extended or shortened, but if discomfort occurs or illness worsens, you should immediately return to your normal diet.

It is important to drink 2-2.5 liters of water per day. Familiar cereals are introduced into the menu gradually, with preference given to oatmeal and buckwheat. For lunch and dinner, it is better to eat lean meat for the first 7 days. For dinner, protein dishes and vegetables are preferable.

Contraindications

The Lesenka diet with a developed menu for 5 or more days cannot be used if:

• diseases of the gastrointestinal tract;
• pregnancy and lactation period;
• kidney and liver problems;
• exacerbations of chronic diseases;
• possible allergic reactions;
• diseases of the heart and vascular system;
• anemia and physical fatigue;

• children and old age;
• the presence of tumors, cysts and other neoplasms;
• mental disorders;
• disorders in the endocrine system;
• diabetes mellitus

Indications and contraindications

The “Lesenka” diet refers to a number of low-calorie methods for removing fat deposits. It is for this reason that its duration is short and can be used by all healthy people.

The following diseases are contraindications:

• retirement age, over 60 years old;
• during pregnancy and breastfeeding;
• high blood pressure;
• diseases of the cardiovascular, endocrine and excretory systems;
• injuries;
• postoperative period;
• allergic reaction to products;
• digestive disorders;
• childhood and adolescence;
• hormonal imbalance, impaired metabolism;
• weakened immune system.

Authorized Products

The Lesenka diet (the menu for 5 days is limited to certain products) stands out among effective methods of losing weight.

Ladder steps

It is recommended to start the diet on Monday. It is important to remember that changing days is strictly prohibited. Otherwise, significant harm to the body can be caused.

So, let's look at the features of each stage.

First stage

At the initial stage, the body is completely cleansed of accumulated harmful, toxic compounds and toxins. Thus, the body prepares for rapid weight loss.

On the first day, it is recommended to consume fresh apples, charcoal and water in unlimited quantities. The presence of a significant amount of pectin in fruits helps neutralize hunger, and charcoal eliminates unnecessary substances. The daily intake of apples is 1 kg, and tablets are 12 pieces. Don't forget about clean liquid.

At the initial stage, negative effects of the medication may be observed in the form of:

• presence of hunger;
• increased gas formation and bloating;
• stool loss or constipation.

Second stage

After a serious cleanse, on the second day the digestive system needs to be restored. For this purpose, dairy products are actively used - kefir and cottage cheese.

The combination of water and fermented milk ingredients improves intestinal motility, as well as replenish the lack of beneficial microorganisms and protein. It is on this day that metabolic processes are launched.

Due to the large loss of energy on the second day, the following reactions can be observed:

• weakness;
• fast fatiguability.

Third stage

Day 3, step 3, is considered energetic, as it allows you to saturate the body with easily digestible carbohydrates and is considered the most delicious.

By eating a small amount of raisins and honey, you can compensate for the lack of nutrients and improve your emotional state. It is allowed to make a decoction or infusion from dry fruits.

Fourth stage

Restoration of protein balance occurs on day 4 of the “Lesenka” diet. Poultry meat without fat and skin is boiled without adding salt; in addition, fresh herbs are allowed.

The low-calorie pulp is well digestible and replenishes the lack of beneficial amino acids for improved functioning of all organ systems. At this stage, protein helps replenish the reserves of building material for muscle formation.

Fifth stage

The final stage is fat burning. It is necessary to eat foods rich in fiber. It is she who is involved in the process of burning fat deposits.

In science, this effect is called “negative calorie.” This is explained by the fact that a person feels full, but at the same time the energy value of the products is minimal.

Prohibited Products

Real result

Ultimately, the effect of losing weight will be noticeable on the scale, and you will be able to lose at least 2–3 kilograms. But in reality, if you measure the volume before and after the “Ladder” diet, the difference in centimeters will not be so impressive. Moreover, many people who have tried this method note that the lost weight returned in just a few days.

The fact is that during the “Ladder” diet, fecal matter and water leave the body, which then gradually return. The weight of feces can reach a couple of kilograms, hence the pleasant weight loss result. Also, in the first two days and on the fourth, a lot of water is consumed, also up to 2 kilograms.

Thus, in total, a person loses up to 4 kg without consuming body fat and without losing volume. So after getting inspired on the scales, there is a high probability that you still won’t fit into your favorite jeans.

In addition, weight loss occurs due to the expenditure of internal resources, but not fat. They are very important for the life support and energy of the body, so it protects them to the last. It is much easier to get rid of muscle mass. So even if, when measuring after losing weight, changes in hip circumference are observed, it is important to understand that all the fat remains in place. In fact, during the diet, only no more than 700 - 800 g of fat can be lost.

For a review of the “Lesenka” diet, watch this video:

Stage No. 1 – cleansing

The Ladder diet (a menu for 5 days involves step-by-step preparation), like any nutrition system, has its own rules. To begin with, the body is cleansed.

• The first day of the diet will help rid the body of toxins and harmful accumulations. For this step you will need apples and activated carbon. You should focus on green fruits with minimal glucose content. Apples can be eaten raw or baked in the oven, sprinkled with cinnamon. For most people, the fruit is hypoallergenic, tastes good and is great for the gastrointestinal tract.
• Apple pectin will play the role of a brush in the body, activated carbon will absorb all unnecessary substances and remove them naturally.
• Pectin will speed up metabolism, and in combination with an adsorbent substance, fat deposits will begin to be destroyed.
• Activated carbon should be drunk every 1-2 hours, 2 tablets, crushed and washed down with plenty of water.

The first stage will start the act of losing weight, and the body will get rid of waste, toxins, poisons and gases.

Benefits of the diet

“Ladder” is effective and efficient, which is confirmed by every review of those who have lost weight. Its main advantages:

• Relatively short duration, with comprehensive weight loss without negative consequences for the body.
• It is easily portable and allows you to easily get rid of excess weight, prepare for summer or a special event in a short time.
• The diet is varied, tailored to daily needs.
• After abstinence, body weight remains unchanged for a long time.
• It is simple and does not require sophisticated culinary skills; preparing the dish takes a minimum of time and effort.
• It does not require significant financial costs and is easily tolerated psychologically.
• Combined with moderate physical activity, it allows you to “dry” fat mass during exercise.
• Helps quickly cleanse yourself of waste, toxins and food debris that have accumulated in the body over the past years.
• Normalizes cholesterol and blood sugar, suitable for those who suffer from diabetes and obesity.
• Improves metabolism, sleep quality and overall well-being.
• After a diet, the stomach cavity decreases somewhat, which allows you to be satisfied with less food.
• It can be repeated at intervals of several weeks until the desired result is obtained.

Stage No. 2 – restorative

Day 2 of the diet is necessary to restore intestinal function after cleansing with an adsorbent substance. Kefir, natural yoghurts without fruit and sugar, cottage cheese and clean water will come to the rescue. It is advisable to consume foods with live bacteria, and prepare kefir at home.

At this stage, weight loss is already noticeable. Excess water is gone due to the active functioning of the renal system. The recovery day is rich in protein, which will compensate for its deficiency. After unloading and cleansing, the body absorbs protein better.

• Stage 2 is aimed at restoration, further cleansing and normalization of the gastrointestinal tract. You should consume fresh fermented milk products. You can drink kefir before bed, and it’s better to eat cottage cheese before 6 p.m.
• In addition to water, you can drink apple compote and herbal tea.
• To make the cottage cheese tastier, add cinnamon, vanilla, herbs, and hot seasonings.

At the end of this stage, the microflora will be restored, which means the body is ready to move on to the next step.

General rules

Sometimes it is very useful to get rid of stale junk: unworn or old clothes, broken things, expired cosmetics, unnecessary papers and records.
But it is also useful to get rid of a couple of extra pounds, which very often prevent you from feeling attractive and happy. And here the miracle diet “Lesenka” for 5 days is perfect. The name “Ladder” or “Ladder Diet” is associated with its very idea: step by step you have to overcome five steps, sometimes quite difficult. And their number is strictly specified by the anonymous author of the technique. This diet cannot be extended, if desired, by 7 or 12 days. And that's why.

“Lesenka” belongs to the category of low-carbohydrate diets and is based on a minimum calorie intake per day. But, as you know, such a restriction can be a huge stress for the human body. For the body, hunger is an unusual state, which is why the reaction can be very diverse: from exacerbation of diseases associated with the gastrointestinal tract and cardiovascular system, to a sharp increase in weight and body fat.

Thus, this is why this diet is designed for 5 days: during this time the body will not have time to enter a stressful state, and you will successfully lose excess weight.

A five-day diet is about losing excess weight in stages.

• Stage 1 – cleansing
• Stage 2 – recovery
• Stage 3 – energy
• Stage 4 – construction
• Stage 5 – fat burning

Stage No. 1 – cleansing

On the first day of the diet, you will cleanse your body of harmful substances. A substance such as apple pectin , which is found in apples, will help with this. Together with 8-10 tablets of activated carbon - a natural absorbent, which will also need to be taken during the first stage of the diet, pectin will speed up the metabolic processes occurring in the body. Also, a mixture of pectin and activated carbon helps destroy fat cells.

Activated carbon helps prevent fermentation and putrefaction processes in the gastrointestinal tract. It absorbs and rids the body of toxic substances naturally (through feces). So, having completed the first stage of the “Ladder”, you can be sure that your body has gotten rid of toxins, toxins, poisons and gases, and can begin to actively lose weight.

Stage No. 2 – restorative

Having cleansed the body well on the first day, you should then take care of restoring the intestinal microflora . Kefir, cottage cheese and clean water will help you with this. However, even at the second stage of the diet, cleansing of the body continues: kefir and water contribute to this. By the way, if you have the opportunity to make kefir yourself, then this is an ideal option, but low-fat store-bought kefir is also suitable.

Already on the second day you can notice the first weight loss. This is the water gone, since your kidneys were working in active mode all the time thanks to the acids contained in kefir and apples and a large volume of water. Also, the first plumbing occurred due to the intestines getting rid of a large amount of feces.

The second stage of the diet is rich in protein , which allows, to some extent, to compensate for its deficiency that occurred after the cleansing stage. In addition, many experts argue that it is after total unloading that the body is much better able to absorb protein .

In general, the second day of the diet is aimed at restoring the body’s strength, normalizing digestion and further getting rid of fat deposits.

Stage No. 3 - energy

On the third day of the diet, you will probably feel energy malaise. Over the past two days, the body has lost almost its entire supply of glycogen - a polysaccharide, without which it is extremely difficult to lose weight.

At this stage, you need to deceive the body: here you eat raisins, honey and dried fruit compote - quite high-calorie foods. But at the same time, these products contain healthy sugar.

The third day is very important, it allows you to avoid the plateau effect (weight loss). The glucose contained in honey and raisins will provide you with energy without increasing your body fat. And dried fruit compote will saturate the body with iron, potassium and magnesium. It is worth noting that it is glucose, which is contained in the “right” foods, that will help you lose weight further.

Stage No. 4 – construction

The fourth day of the diet, relative to the previous three, will seem very satisfying and rich. However, this stage is somewhat similar to the previous one. At this stage, it is also necessary to avoid weight loss, but with the help of protein. The construction stage is designed to replenish the level of amino acids through boiled chicken or turkey meat. All the value of white meat will affect the construction of cells and tissues in the body, improve the process of hematopoiesis, and help the body work properly in the future.

Step No. 5 – fat burning

The final day of the diet is aimed at burning fat. At this stage, you have already created a negative energy balance in the body: the daily calorie intake does not cover energy consumption. The process of burning fat at this stage occurs due to the low energy value of the foods consumed (oatmeal, vegetables and fruits) and the body’s high energy costs for digesting the fiber they contain. It turns out that much less energy comes from food than is consumed. In addition to its nutritional function, fiber is responsible for cleansing the intestines.

Stage No. 3 – energy

After 2 days, the body will feel a loss of strength and malaise, because all glycogen reserves have been used up. Stage 3 confuses the body by adding raisins, bee products and dried fruit compote to the diet. These components have a high calorie content, but they do not contain harmful glucose.

• Day 3 helps you avoid the plateau effect – weight stagnation. Glucose from dried fruit and honey will give you energy, and compote will saturate the body with important microelements.
• Raisins cannot be replaced with fresh grapes. Before use, dried fruit is soaked in hot water, left for 3 hours, and only then eaten. Compote can be made from any dry fruits and berries, except raisins. If you add prunes, the cleansing and unloading of the intestines will continue. Cooked dried fruits cannot be eaten.

• Honey must be of natural origin; it is prohibited to consume it at night, but you can add the daily amount to the compote to improve its taste.
• Don't forget about clean water, you need to drink several glasses.

Benefits of the weight loss method

The main advantage of the “Lesenka” diet is the ability to quickly lose weight and get the desired result on the scale. In addition, in five days a person gets rid of a little waste and toxins, which can actually make up a decent part of the weight. Moreover, with common sense and regular physical activity, this method can start the process of losing weight. A simple diet menu makes it accessible to anyone who wants to lose weight.

Stage No. 4 – construction

Day 4 of the diet is carried out to build muscle mass:

• Skinless chicken or turkey is used, preferably sirloin, which has a minimum amount of fat. By weight you will need about 800 g.
• The meat must be boiled or steamed. The fillet is divided into 5 equal parts of 100 g and consumed throughout the day. You can add salt, but in limited quantities, as it retains water in the body. To improve the taste, citrus juice, watercress, parsley and dill are added. The norm of greens per day is 100 g.

• Drinks allowed include tea with chamomile, mint, rosehip, pure water, and chicory.
• If you feel hungry at the end of the day, you can drink chicken broth.

Myths and misconceptions about the “Ladder”

People turn to this method of express weight loss for many reasons. Firstly, it really gives weight loss in just five days. Secondly, it is cheap and relatively simple. And thirdly, it claims to be scientifically substantiated, because every day it takes the body through the stages of cleansing, restoration, construction, which is probably even useful.

But doctors’ reviews of the “Lesenka” diet do not share the same enthusiasm. Let's look at the most popular misconceptions that are typical for this nutrition system with Lyudmila Denisenko, a nutritionist, author of a number of weight correction methods, and the book “The ABCs of Slimness.”

Myth 1. Diet helps you lose weight quickly

This is true, but only partly. Let's look at what the process of losing weight on a “stepped diet” consists of. On the first day you eat apples, activated charcoal and water. During this period, bowel cleansing actually occurs. Occurs physiologically: feces leave the intestines. Since their weight is usually up to two kilograms, including toxins, the weight loss looks impressive - up to two kilograms in just a day. Great!

In the following days, the body rapidly loses water. This is especially noticeable on days of protein load, when the kidneys work with increased intensity. The total loss of body moisture can also reach two kilograms. Here's the effect - minus up to four kilograms of initial body weight.

Like most low-carbohydrate diets, “Lesenka” begins to use up the body’s internal reserves. This is what we wanted, you say! But here lies the main mistake. By internal reserves, the body understands, first of all, not fat reserves that are stored “for a rainy day,” but muscle mass, which it agrees to give up immediately. In just five days of such fasting, the volume of muscle mass can be reduced by three to three and a half kilograms. You will indeed see a decrease on the scale, but it is not due to fat deposits.

The human body is not capable of breaking down more than one hundred and fifty grams of fat per day! That is, during the entire period of losing weight, you can lose a maximum of seven hundred and fifty grams of fat. Everything else that “can be lost” is a mass of feces, water and muscle tissue.

Myth 2. After a diet you can stay slim for a long time

When leaving the diet, it is recommended to avoid starchy foods, sweets, fatty and fried foods. This general recommendation for anyone following a healthy diet may not work after completing the crash course. In just a few days you will notice that the weight is returning. How does this happen?

• The body accumulates feces. As soon as a sufficient amount of food begins to enter the body, even low-calorie food, fecal matter accumulates in it. Of course, they leave the body every day, but are replaced by new ones. This is a continuous and healthy process, but it weighs down the body by one and a half to two kilograms, “thrown off” during the diet.
• Water supplies are being renewed. The moisture the body needs also begins to be stored from food and liquids. In just a couple of days, another two kilograms of weight will return due to the renewal of the body’s water resources.
• Renewal of muscle tissue. But this process does not occur as intensively as the previous two. Muscle mass is formed over a long period of time, and in the first days it will not be manifested by weight gain. The recovery will take weeks, and in place of the lost three kilograms, about two kilograms of muscle tissue will return. The replacement is unequal, but more likely only if you do not engage in strength training to build muscle.
• Fat accumulation. You can often find reviews that literally a few weeks after a diet that brought good results, the weight not only returned, but also became greater. “This is natural,” notes Lyudmila Denisenko. — Any diet is a stress in which the body begins to use glucose and glycogens from its own reserves. But they don’t last long, only twenty hours. Then comes the turn of muscle tissue and internal organs. The longer the stressful situation persists, the more the muscles suffer. But when the normal diet is restored, the body understands that stress can recur. And it begins to make reserves in the form of fat masses. Thus, the volume of fat mass lost during the diet is restored threefold.”

After completing the “Ladder” diet, the weight invariably returns. This happens within a week to a month. Having lost eight kilograms, you will return them, but in a different proportion: instead of the lost seven hundred and fifty grams of fat, the body will store up to two kilograms of fatty tissue.

Myth 3. The diet is effective and scientifically proven.

The alternation and use of “cleansing”, “restoring” and other days has nothing to do with science and the real work of the body.

• Cleansing. Works as a fasting day. But the use of activated carbon makes it interfere with the body's functioning. A drug is a sorbent that absorbs literally everything in its path. You need to drink it according to the dosage - one tablet per ten kilograms of weight. Possible side effects such as diarrhea and constipation. Drinking a liter of water on this day is not justifiably enough. The body needs much more to protect itself from dehydration, at least two, or even two and a half liters per day.
• Recovery. The purpose of this day is to normalize intestinal function, which was disrupted the day before. But it is impossible to do this in one day and with kefir. It takes much longer to colonize the intestinal mucous membranes with “good” bacteria. And kefir only causes additional fermentation in the intestines, which only worsens overall health.
• Energy. At this stage, the main principle of the diet becomes noticeable - alternating protein and carbohydrate days, a trend that is fashionable today. But using the energy of pure sugars in the form of raisins and honey makes the diet not the choice of an ordinary person. Replenishing energy reserves in this form is necessary for athletes after overload and people who have been following low-carbohydrate diets for a long time. If a person does not exercise, all the sugar eaten will be transformed into fat reserves. And the stage will turn out to be not only useless, but also harmful.
• Construction. Half a kilogram of dietary poultry meat is not able to build anything. At the “protein stage,” an additional stressful situation is created for the kidneys and intestinal function. There is no fiber or pectin on the menu, so you will be constipated the next day.
• Fat burning. It is impossible to “start” the fat burning process in one day. Fat masses were burned throughout the previous five days in a small volume. The sonorous name is probably intended to brightly complete the diet cycle. But it has no practical significance.

Lyudmila Denisenko warns that the diet is not balanced. It completely lacks sources of polyunsaturated fatty acids, which has a negative effect on the condition of the skin and hair. The “Lesenka” diet menu for 7 (seven) days can lead to much bigger problems: hormonal imbalance due to a lack of polyunsaturated fats, excessive fat accumulation.

The “Ladder” diet only creates the illusion of weight loss, aggravates health problems and does not teach correct eating habits. An alternative to a weight loss system with unconfirmed effectiveness is a balanced diet, including low-fat dairy products, vegetables, grains, and meat in small quantities. Eat a variety of foods five times a day in small portions, and you will lose weight gradually, without harm to your health.

Bon appetit!

Step No. 5 – fat burning

The last day of the system is aimed at active fat burning. During the diet, an energy deficit was created; the body spent more than it received.

• Stage 5 suggests eating oatmeal, vegetables and fruits. Fiber is good for the body, it cleanses it, it takes a long time to digest, it saturates perfectly, so the body quickly uses up all its energy reserves without feeling hungry.
• Hercules should be long-cooked and coarsely ground. Cook the porridge in water or steam it with boiling water. Salt consumption is acceptable, sugar is prohibited.
• Vegetables chosen are low-calorie: sweet pepper, cucumber, tomato. If you prepare a salad, you can add 1 tsp. olive oil or you can sprinkle with lemon juice.

• You can eat basically all fruits, except bananas and grapes, since they contain a lot of sugar.
• The Hercules bowl is divided into 4 equal portions. You can add fruits to it, which are appropriate for snacking.

Advantages and disadvantages

Judging by the reviews, the diet is easily tolerated. The main thing is to strictly follow the diet and drinking regime. The diet menu is structured so that the body daily receives the substances necessary for normal functioning: fiber, protein, carbohydrates, macro- and microelements. In addition, the diet of the system is strictly defined and does not require any manifestation of culinary imagination on the part of the person losing weight. The products included in the Ladder diet menu are affordable and can be found on the shelves of any store. The disadvantages of the system are:

• a sharp change in the usual diet, which is fraught with digestive disorders;
• short-term results;
• limiting physical activity;
• constant feeling of hunger;
• deterioration of skin condition.

The short-term results are the main disadvantage of the ladder diet. The plumb weight of 4–7 kg, as a rule, soon returns due to the replenishment of the water balance. Overcoming all steps of the ladder should be the first step on the path to balanced nutrition. When leaving the diet, you need to eat fractionally. For the first two weeks, it is not recommended to introduce bread or refined sugar into the diet. Refusal of semi-finished products and baked goods is mandatory. Don't neglect physical activity.

Menu option for 5 days

An approximate menu of the Lesenka diet, designed for 5 days, will be useful for girls to master the diet - one of the effective and fast systems.

The essence of the diet

“Ladder” is a diet with a small amount of carbohydrates and minimal calories. Such restrictions are a great stress for the body. This condition can aggravate chronic diseases (especially gastrointestinal and cardiovascular diseases) or, on the contrary, sharply increase body fat. Therefore, this diet is designed for only 5 days. In such a short period of time, the body will not have time to enter a state of stress, but will have time to lose extra pounds.

The “ladder” includes 5 steps.

Option for 7 days

The essence of days 6 and 7 is to smoothly switch to a normal diet; it is advisable to make modest portions and eat more than 4 times a day. The first half of the day is an emphasis on carbohydrates, the second - on protein foods.

Exit rules

In order to consolidate the results of weight loss and not gain twice as much weight after the “Ladder” diet, it is important to follow the conditions for its completion:

• increase the number of meals in small portions;
• do not introduce sharply salty and spicy foods;
• do not season food with sauces that cause appetite;
• drink more water;
• snack on sugary fruits;
• increase the amount of physical activity;
• High calorie foods should be eaten before lunch so that energy has time to be spent during the day.

Option for 14 days

Diet Lesenka: menu for 5 days and 7 days - 2 options. There is a more extensive method of nutrition according to the system - for 14 days.

The figure shows an example of a 5-day menu for the Lesenka diet.

The essence of the menu for 14 days:

• Days 1,6 and 11 – 1.5-2 kg of apples are consumed, clean water and adsorbent substance – 12 pcs.;
• Days 2, 7 and 12 – a couple of liters. pure liquid, half a kilo of cottage cheese, 1 liter. bifidoca;
• Days 3,8 and 13 – 2 tbsp. l. bee product, 2 l. fruit drink from dried apples and berries, 200-300 gr. dried grapes;
• Days 4,9 and 14 – 500 gr. chicken or turkey, 2l. clean water, parsley, lemon juice;
• Days 5 and 10 – 1 kg of spinach and tomatoes, a couple of liters. pure liquid, 200 gr. Hercules;

Fasting period lasting 12 days

The “ladder” for weight loss exists not only in a 5-day, but also in a 12-day version. The fasting period allows you to lose the maximum amount of extra pounds. The 12-day “Ladder” program has the following features:

• The 5-day diet proposed above is simply repeated twice.
• After each of the 5-day cycles, there is 1 day of rest, when you are allowed to eat as usual, but without fatty, spicy, very sweet or salty foods.
• Throughout the entire period of the diet, you can eat 150-200 g of black bread daily.
• In case of severe hunger, you can add 1 baked apple or hard-boiled egg to the recommended diet.
• The exit from the 12-day fasting period “Ladder” is similar to the 5-day one, gentle and soft, with a gradual expansion of the diet.

In the same way, you can create a menu for yourself for 7 days.

How to get out of a diet

In order not to gain excess weight, it is important to properly return to your previous eating style; there must be a smooth transition.

If you follow simple rules, the weight will remain unchanged:

• You cannot sharply increase the amount of food; you need to eat fractionally and in small portions;
• prohibited foods are introduced 1 per day;
• You should chew food slowly, this way you will feel full faster;
• sports activities are included - dancing, Pilates, bodyflex, callanetics, running and walks in the fresh air.

Description and essence of the diet

The complex consists of 5 mono-diets and is designed for people who find it difficult to consume the same product for a long time.
It consists of 5 stages:

1. Cleansing.
2. Recovery.
3. Energy.
4. Construction.
5. Burning.

Each duration is 1 day.

The low-carb diet is based on overcoming steps, each of which is dedicated to a specific goal. A limited diet causes psychological discomfort.

To simplify the situation, the authors of the technique recommend drawing 6 multi-colored steps on a sheet of paper. Every day, you can record the kilograms you lost on a makeshift chart. This helps you track your results and motivate yourself so as not to fail.

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;

Best time to do this diet

The “Staircase” diet lasts only 5 days, but it is important to choose the most favorable period. It’s good if it’s the second half of summer or autumn, when there are quality vegetables and fruits. Some steps are built on them. There will be no benefit from the first day on “plastic” apples. With such food, instead of cleansing, the body will be filled with harmful chemicals.

The second important point is the psychological attitude. There is no need to start a diet during periods of stress, problems at work or school. Only in a calm state will you be able to walk the stairs to the very end. It is not advisable to lose weight immediately before the holiday, as many people do. A large feast after a long period of abstinence will lead to weight return.

Recipes

Diet Ladder: the menu for 5 days can be diversified with interesting recipes that will help you deliciously lose weight:

1. Cottage cheese casserole. Ingredients: half a kilo of curd mass, 1 chicken egg, a little honey, starch - 2 tsp. Mix cottage cheese with honey and starch, beat with a blender, add an egg. The result is a homogeneous mass. Prepare in the oven for half an hour at a temperature of 160-180 degrees.

2. Hercules porridge with fruits. Oatmeal 200 gr. Boil in water until done. Apples, pears and cinnamon are added to the finished porridge.
3. Homemade kefir. You will need milk and kefir starter. The milk needs to be boiled and cooled to 37 degrees. Add the starter to it and wait 4 hours. It is important to maintain the temperature during cooking at 35-37 degrees.
4. Apples baked with cottage cheese. The fruits are washed and the core is cut out. Then you need to add cottage cheese and cinnamon to taste. The dish is prepared for a quarter of an hour at a temperature of 180 degrees.
5. Salad Brush. Ingredients: fresh cabbage – 200 gr., carrots – 100 gr., chard – 150 gr., salt, olive oil. Everything is chopped, mixed and seasoned.

Basic Rules

The system does not require special preparation, but the day before the start it is recommended to lighten the diet with dairy products and vegetables, refuse late dinner, purchase the necessary products in advance, and get rid of temptations.

Basic Rules:

• It is not necessary to eat the daily norm, but it is advisable. If there is no appetite, at some stages there is a large amount of food, then you need to eat at least half;
• To ensure that the “Lesenka” diet does not cause harm, it is important to drink water. You can sometimes have green tea. It is better not to drink coffee, it acidifies the body and inhibits cleansing;
• low fat content of products. It is important not to use kefir or cottage cheese above 5%, it is better to choose up to 2%. Chicken is used without skin. Dishes that require heat treatment are prepared without fat;
• salt and sugar are excluded. Otherwise, it will not be possible to lose so much weight in such a short period of time;
• Natural spices are allowed. These are seasonings, herbs, spices. Nut seeds are not allowed. You can have lemon juice.

If a breakdown occurs during the diet, then continuation will no longer give the desired results. You will have to start losing weight from the very beginning (the first stage). But you cannot repeat the entire diet more than once every three months.

Diet results: before and after photos

Judging by the reviews of doctors, the diet is a kind of protein-carbohydrate alternation, with which you can lose 3-4 kg, which is only due to the low daily calorie content - less than 1500 kcal. But after completing the nutrition system, the weight will return. Stomach problems, metabolic disorders and deterioration in the structure of hair, nail plates and skin are also possible.

Those losing weight are happy with the results if they want to quickly remove swelling and extra pounds, but not everyone is able to lose significant weight in 5 days. Sometimes it is less than 4 kg. Most of those who have experienced this system confirm that it will not give a long-term effect. When returning to a normal eating style, the weight rises, sometimes even more than it was before.

The ladder allows you to lose weight due to the loss of accumulated water.

The Lesenka diet and its menu for 5 days help to get results, however, it is different for each woman. What matters is a person’s age, initial weight, and individual predispositions of the body.
The system is rather unloading and temporary in nature, but is quite suitable for a quick effect. It is important to take vitamins, since the diet is not rich in a variety of foods.

Disadvantages of the diet

Like any dietary food, the “Ladder” method has its drawbacks:

• It consists of a complex of mono-diets that adversely affect a person’s well-being. They are used exclusively for fasting days. 5 such days can cause adverse reactions of the body in the form of: nausea, increased weakness, dizziness, severe hunger, digestive system upset, increased gas formation, colic and severe pain in the stomach, depression and insomnia.
• Additionally, you need to take vitamin and mineral complexes.
• Requires maximum patience and restraint.
• Only a person who previously constantly ate incorrectly can lose 3 kg in 5 days. Basically, in a given period of time you can lose about 1.5 kilograms.
• By returning to the usual menu, the weight will return. Therefore, after a diet, it is necessary to observe small healthy restrictions in food.

Doctors' opinions and reviews

Nutritionists are pessimistic about rapid weight loss .

In their opinion, a sharp decrease in the energy value of food or the lack of necessary substances in the diet can harm health.

To prevent this from happening, before starting the course, it is advisable to visit your therapist and find out about possible contraindications.

A sharp reduction in caloric intake is prohibited for people with chronic diseases of the digestive system and pregnant women. Teenagers should not get carried away with diets. Taking vitamin complexes will reduce the harm of dietary restrictions.

Many nutritionists believe that sudden weight loss is extremely unstable .

When returning to a normal diet, the lost kilograms are quickly restored, and sometimes new ones are added. You can avoid this by following simple rules for quitting the diet.

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 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

steps

Losing weight lasts five days, each of which has its own function and together shows a remarkable effect. Many people who follow a strict diet consider this diet a miracle and a godsend, since after just 5 days they managed to lose 5 to 7 kg. Do not forget that the result also depends on the characteristics of each person’s body.

Stage 1 - Cleaning

The body must be prepared for weight loss activities. Preparation is done by cleansing the intestines, removing waste, toxins and fat deposits.

Products used for cleaning include:

• 10-12 tablets of activated carbon;
• kilo of apples;
• 1.5-2 liters of water.

This stage has several rules:

1. Charcoal should be drunk on an empty stomach, an hour before meals. It is better to divide the indicated number of tablets into 6 servings and take a couple of tablets every 2-3 hours.
2. It is recommended to eat apples individually, every 2 hours. The variety and color of apples does not matter; you can choose any.
3. Drinking plenty of water will quench thirst and dull the feeling of hunger.

It is worth noting that during the day the following conditions may occur:

• frequent visits to the toilet - thanks to products containing fiber and pectins, toxins and feces are removed from the body, so it is advisable to stay at home on the first day;
• rumbling hungry stomach - due to small portions you will often feel hungry;
• discomfort in the stomach area may occur due to the action of the absorbent. During the cleansing stage, many suffer from diarrhea, constipation, flatulence and gas production.

Stage 2 - recovery

On the second day, the intestinal microflora, which was disrupted in the first stage, is cleansed. Reconstruction is carried out using one liter of kefir, half a kilo of low-fat cottage cheese and one and a half liters of water.

Recovery processes follow the following rules:

1. Food should be divided into portions. Thanks to cottage cheese, you already feel less hungry. It should be divided into 2-3 servings and eaten throughout the day. Instead of snacks, you should drink kefir.
2. It is important to continue drinking plenty of fluids, as water normalizes the excretory system and cleanses the digestive tract.
3. Kefir has a high content of fermented milk bacteria, so on this day you may also experience discomfort in the abdominal cavity.

Stage 3 – energy boost

Until now, products were low in calories without the slightest sucrose content. The goal of the “Energy” step is to provide the body with easily digestible sugar. That is, this stage is distinguished not only by its usefulness, but also by its excellent taste. It will be especially appreciated by those who cannot live a day without sweets.

For the third day of the methodology, the following rules are established:

1. Consumption of 250-300 g of raisins is allowed, which should be eaten several times every 10-15 minutes.
2. Honey serves as a sweet treat; you should eat no more than two tablespoons of it. It should not be eaten in one gulp; it should be slowly dissolved like candy, dividing 2 tablespoons into 3-4 servings.
3. From drinks you can make compote with dried fruits, but without adding sugar. Daily consumption of compote should be at least 1.5-2 liters.

Stage 4 – construction

This stage is the most satisfying, since the diet is filled with a lot of protein. Proteins can be obtained from boiled chicken or fish. To prepare, you will need half a kilo of fish or chicken, which will need to be divided into several servings and eaten throughout the day.

With the help of a large amount of proteins and a plentiful drinking regime, the process of “building” muscles and musculature occurs in the body. To diversify the menu, you can add lettuce, some vegetables and herbs.

Stage 5 – fat burning

The goal of the last day of the diet is to burn fat deposits and reduce the load of previous days. At this stage, nutritionists advise eating 250 g of oatmeal with bran, half a kilo of vegetables and fruits.

On the final day, the following conditions must be observed:

1. Oatmeal should be minimally processed; such porridge usually cooks for 20 minutes rather than 5 minutes. It is ideal to consume whole grain cereals, which contain fiber.
2. The porridge should be cooked in water, the cooking time is 15-20 minutes.
3. A very important nuance is the intake of vegetables and fruits, but you need to choose fruits with a minimum amount of calories - pumpkin, zucchini, cucumbers, tomatoes.

List of products

As in any diet, in “Lesenka” there are a number of harmful and healthy foods. Let's look at each of them in more detail.

Authorized Products

A diet is impossible without consuming:

• apples of any variety;
• fresh 1% kefir;
• natural honey;
• raisins;
• low-fat cottage cheese;
• fresh herbs - dill, parsley, sorrel, green salad;
• raw vegetables - bell peppers, cucumbers, tomatoes, carrots, cabbage;
• exotic fruits - tangerines, oranges, grapefruits, kiwis;
• boiled fish or chicken;
• green tea without sugar and unsweetened compotes.

According to the rules of the method, it is strictly forbidden to eat:

• potatoes, cauliflower, radishes - they contain a lot of calories and starch;
• bananas contain a lot of sugar;
• melon and grapes - they also contain sucrose;
• everything is fried, spicy, fatty and salty.