Ladder diet: menu for 7 days and reviews

There are many different methods that you can use to shed extra pounds. Some of them are designed for long months, while others promise quick weight loss in a matter of weeks. Thelesenka diet involves following a restricted diet for only 7 days. According to the reviews of many girls, during this period it is possible to lose up to 8 kg.

Rules and principles of thelesenka diet

The name of the slimming diet plan is closely related to the very idea of the diet: you have to go through 7 steps, sometimes not very easy, to say goodbye to excess volume in the waist. Stomach and hips forever. When and by whom the diet was developed and its rules are not known for certain, but this does not prevent the method from finding more and more followers every year.

Dietlesenka for 7 days refers to fast low-carbohydrate diets. Its main principles are based on using a minimum number of calories per day. During the weight loss phase, the following points should be observed:

• The diet is unbalanced. Therefore, to replenish the supply of vitamins and minerals, start taking multivitamin complexes a few days before the start.
• Every day you are only allowed to eat a certain type of food, while eating large portions is forbidden. The menu should be designed so that there are snacks every 2-3 hours.
• Be sure to drink plenty of fluids - up to 2 liters per day. Suitable still mineral water, herbal tea, rosehip broth, chicory.
• To maintain the beauty of hair and nails, you can take special dietary supplements in tablet form.
• To get really good results, you need to strictly follow the menu. If you get lost or use a prohibited product, start over.
• Mental attitude is no less important. Make sure you're ready for a week of hard food restriction.
• To facilitate the process of losing weight and visually see the results of each day, draw a 7-step ladder on a piece of paper. Under each of them write the menu for the day and at the end of the day enter your weight.
• Food that you refused for the period of weight loss should be introduced into the diet gradually, no more than 2 a day.
• To get enough in small portions, nutritionists recommend chewing food slowly and with concentration.
• Dietlesenka does not exclude sport. If you're feeling good about losing weight, don't neglect running, dancing, fitness, or any other physical activity.

Five Step Diet Menu for 7 Days

The scheme for slimming Ladder is very convenient, since the menu is clearly planned for each day. Thanks to this, you do not have to think long about what foods make up your diet, how many calories are in beef or white bread. The basis of nutrition is dairy products, turkey or other poultry meat, apples, honey, raisins and vegetables. Each product type has its own purpose:

• Apples contain a lot of pectin and perfectly satisfy the feeling of hunger. Together with absorbents, they help cleanse the intestines.
• Kefir, yogurt, low-fat cottage cheese contain live bifidobacteria - the basis of human microflora. Thanks to fermented milk products, you can avoid bloating, gas and constipation.
• Raisins with honey help to replenish expended energy, while the resulting gluten intake is not converted into fat by the body.
• Poultry meat will help you not break free and complete your plan, and it also helps build muscle tissue.
• Vegetables are an excellent source of fiber, vitamins and minerals. They help to consolidate the achieved results, relieve weakness and lack of nutrients.

The active phase of thelesenka diet falls on the first five days. For such a short period of moderate fasting, the body does not have time to get into a state of stress, so the risk of side effects is minimal. It is strictly forbidden to prolong this diet for a long time. The weight loss scheme is as follows:

• Stage 1 - colon cleansing;
• Stage 2 - normalization of microflora;
• Stage 3 - prevention of loss of strength, filling of energy deficit;
• Stage 4 - the formation of muscle tissue;
• Stage 5 – fat burning;
• Stage 6 and 7 - a smooth exit from the Lasenka diet.

Day 1 - cleaning

At the first stage it is necessary to cleanse the body of accumulated toxins and prepare it for the process of losing weight. In this case, apples, coupled with activated charcoal, will help you. Pectin and natural absorbent accelerate metabolic processes, remove toxins, poisons and gases from the intestines. You can replace the black activated charcoal with white ones if you wish, but note that their effectiveness is considered lower. The menu of the first day of thelesenka diet:

• 1 kilogram of green apples, which must be distributed throughout the day. Make sure that the meal was at regular intervals - 2-3 hours.
• 1-2 activated charcoal tablets one hour before meals. So that the absorbent can be better absorbed by the body, it must be washed down with plenty of water.
• One and a half to two liters of still or filtered water. Drink as needed to keep your body hydrated.

At the first stage, weight loss is about two kilograms, you should not stop there. The remaining steps are aimed directly at preparing the body and burning fat. Please note that on the first day all food is completely excluded except those that are allowed, including tea, coffee or other beverages. Some women find that diarrhea appears during the cleansing process. You should not be afraid of this symptom, the phenomenon will pass by itself as soon as you move on to the next step.

You can facilitate the passage of the first day of thelesenka diet if you eat baked apples instead of raw ones. Her recipe is simple:

1. Wash a portion of apples thoroughly, cut in half and remove the core.
2. Prick the skin in several places with a toothpick or fork to prevent the apples from breaking while frying.
3. In a glass microwave dish, pour 2 tbsp. l. Water, lay out the fruit halves.
4. Sprinkle the apples with ground cinnamon, if you like.
5. Bake in the microwave at 800 watts for 5-7 minutes.

Day 2 - Recovery

After completely cleansing the intestines of harmful substances on the first day, you should take care of the restoration of the microflora and work on the correction of the digestive processes. Water, cottage cheese and kefir will help to cope with the tasks. Dairy products not only populate the intestines with beneficial bifidobacteria, but also saturate the body with protein, which helps to avoid weakness, dizziness and other unpleasant symptoms of hunger.

An approximate menu of the ladder for the recovery phase should look like this:

• When you wake up, drink a glass of still mineral water. Eat 100 grams of 0% fat cottage cheese mixed with a pinch of vanilla, mint leaves or cinnamon.
• For a second breakfast, drink a glass of non-fat kefir. If desired, it can be replaced with low-fat yogurt or fermented baked milk. Eat 100 grams of cottage cheese with mint.
• For lunch, take the same products as for the second breakfast. In this case, mint can be replaced with cinnamon. Drink a glass of water.
• Two hours after dinner, eat 70 grams of cottage cheese with vanilla and drink 200 ml of mineral water.
• The dinner menu is similar to lunch, but you can mix cottage cheese with kefir. Remember that the last meal should be no later than 3 hours before bedtime.

Day 3 - Energy

After the first two days, the body begins to experience energy malaise - weakness, dizziness appear. This is because during the first two phases, almost the entire supply of glycogen, a polysaccharide, has been used up, without which further weight loss would be very difficult. To replenish the reserves of the substance without depositing excess fat, you need to eat per day:

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

Such a structure of the menu of the third day of thelesenka diet will help to avoid the plateau effect (loss of weight). The listed products contain glucose, which provides you with energy, but at the same time does not increase the amount of subcutaneous fat, and the compote saturates the body with the necessary macronutrients: potassium, magnesium, iron. Making a fragrant drink is not difficult:

1. Soak 400 grams of dried apricots, 200 grams of dried apples or pears in warm water. Let the fruit swell a bit.
2. Drain the water and add a liter and a half of clean liquid to the pan with dried fruits.
3. Put the container on the fire and cook for 20-30 minutes. If desired, before cooking in the compote, you can add an asterisk of cloves, lemon zest, 1 tbsp. l. apple syrup.
4. Leave the finished drink for 2-3 hours, then strain.

Day 4 - Setup

Relative to the previous levels of the ladder, the fourth level will seem very high in calories, satisfying, and full. The goal of this day, like the previous day, is to prevent weight loss, but with the help of protein foods. The building step helps restore the supply of amino acids lost during the cleansing and recovery phase, improves the hematopoietic process, and builds muscle tissue. If there is no discomfort at this time, you can improve weight loss with exercise.

A hearty day involves eating white poultry meat. Suitable skinless chicken, turkey breast. For the whole day you need to eat up to 0. 5 kg of poultry and drink about a liter and a half of water. You can cook meat in any way - boil, stew, fry without oil and salt. The turkey breast is very tasty when baked in the oven with herbs:

1. Preheat the oven to 180°C.
2. Generously grease the breast with Dijon mustard (about 300 grams) mixed with 50 ml of lemon and the same amount of soy sauce.
3. Let the meat marinate for 2 hours.
4. Place the fragrant breast on a foil-lined baking sheet. Sprinkle chopped cumin over the meat.
5. Bake without foil for 40 minutes.

Day 5 - Burn fat

The last step of the ladder is aimed at burning subcutaneous fat. The process of losing weight on the fifth day occurs due to the use of low-calorie foods (bran, oatmeal, berries, fruits, vegetables) and the body's high energy expenditure aimed at digesting fiber. The daily menu for the final stage looks like this:

• 300 g rolled oats (raw product weight);
• 1 kg of raw vegetables or fruits (except for bananas, potatoes, peas, radishes);
• 1-2 liters of water without gas.

In the evening, oatmeal can simply be poured with boiling water, or you can cook porridge from cereals in water without sugar and oil. A tastier dish will turn out if you add fresh berries and unsweetened fruits to it. Vegetables can be eaten separately or in the form of salads. To prepare a healthy snack you will need:

• white cabbage - 300 g;
• Bulgarian paprika - 2 pcs. ;
• cucumber - 2 pcs. ;
• parsley, dill or other herbs, spinach - to taste;
• vinegar - 1 tsp;
• Olive oil - 2 tbsp. l.

cooking process:

1. Remove the top leaves from the cabbage and chop finely. Mix well with your hands.
2. Remove the core and stalk from the peppers and cut into thin strips.
3. Cut cucumbers into circles or half rings.
4. Mix vinegar with olive oil.
5. Mix vegetables, add finely chopped greens.
6. Pour in the dressing.

Day 6-7 - Get off the diet

The goal of the last step of the ladder is to consolidate the result and gradually return to proper nutrition. The menu for days 6 and 7 is not as meager as the day before. It is recommended to eat carbohydrates for breakfast and protein for lunch and dinner. Portions should be small so as not to overload a weak stomach, and meals should be frequent - 4-5 times a day.

Rice porridge with fruits boiled in milk and water helps to replenish the supply of energy, vitamins and amino acids. For 4 servings you need the following products:

• short grain rice - 1 tbsp;
• water - 2 tbsp;
• Sugar - 3 tbsp. L ;
• milk - 1 tbsp;
• salt - a pinch;
• any fruit or berries.

cooking process:

1. Rinse the rice under running water.
2. Boil the water, pour the prepared rice into the pan.
3. Reduce heat and simmer for 10 minutes, stirring occasionally.
4. Pour in sugar, salt, pour in milk. Cook for another 5-7 minutes.
5. Cover the finished porridge with a lid, decorate with fruit before serving.

At noon it is important to eat a liquid dish - cream soup, vegetarian borscht, chicken broth with dumplings. Pumpkin soup normalizes the digestive system well. For preparation, buy products from the list:

• pumpkin - 750 g;
• carrots - 5 pcs. ;
• onions - 3 pcs. ;
• broth - 1. 5 l;
• boiled chicken fillet - 200 g;
• Green.

Preparation pumpkin soup:

1. Cut the pumpkin into medium-sized cubes, fill up with water and season with salt.
2. Bring the vegetables to a boil.
3. Grate carrots, onions on a grater with large holes. Fry in butter until golden brown.
4. Add the fried vegetables to the pumpkin, cook until soft (40-60 minutes).
5. At the end, add the chopped chicken breast and vegetables to the broth.

What to do in the event of a breakdown

The most difficult stages of thelesenka diet are unloading or cleansing and recovery. Many women who can't stand the meager food of the first two days treat themselves to more than is on the menu. According to the rules of the diet, such behavior is unacceptable. If you broke out and violated a strict diet, you should break the diet, pull yourself together and continue to lose weight according to the scheme in 2-4 days.

contraindications

A sharp transition from the usual diet to a restricted diet is not always beneficial for the body. Abandonment of this method of losing weight is necessary for those who have the following contraindications:

• inflammatory diseases of the gastrointestinal tract (gastrointestinal tract);
• diseases of the liver, kidneys;
• diseases of the cardiovascular system;
• oncological neoplasms;
• Pregnancy;
• lactation;
• diabetes mellitus;
• Hemorrhoids.

Pros and cons of thelesenka diet

Due to a sharp change in diet, thelesenka step diet can lead to intestinal upset - constipation, diarrhea, flatulence. In addition, the results achieved with this weight loss program are not permanent if you fully return to your usual rhythm of life and menu after completion. These significant disadvantages do not cover the many positive aspects of the diet. Benefits include:

• Easy portability. Many women find that they find it much easier to stick to the rules of the ladder than aspects of other express diets. The main thing is not to go beyond the allowed products and drink the right amount of water.
• Availability of the diet in relation to the cost of the product. All dishes that are included in the menu are inexpensive in the store, which makeslesenka even more attractive to many ladies.
• Simplicity. The diet strictly states portion sizes and permitted foods. You don't have to count calories or think about what to cook tomorrow.