In pursuit of the desired slimness, we are ready to endure hardships, exhaust ourselves with excessive physical exercise, swallow numerous fat burners and advertised dietary supplements, and even go under the surgeon’s knife. But the most effective and proven way to lose weight was, and remains, a radical change in diet. “How I want to lose weight for the beach season!” This thought haunts many women who have gained extra pounds over the winter.
And in other seasons, there are situations when you need to quickly get rid of accumulated fat deposits on the sides, hips and buttocks, preferably with ease and comfort. And in order to start the process of losing weight or to lose a certain number of kilograms in a short time, experts have developed, and we have tested, numerous express diets, which, although they are a serious stress for the body, but help a woman quickly lose weight.
For those beauties who are looking for options for correcting body weight using dietary nutrition, I want to tell you about a step-by-step system for emergency weight loss - the 5-day Lesenka diet, reviews and results of which are confirmed by experts. Due to a sharp decrease in the energy value of food and the rejection of carbohydrate and fatty foods, the body finds itself in such conditions that in order to maintain vital functions it is forced to expend its own reserves, which are located in the subcutaneous tissue.
If you are one of those who are morally mature to follow a low-carbohydrate diet in principle, and whose health condition allows it (I will talk about contraindications in detail at the end), then I advise you to pay attention to the five simplest steps on the path to slimness of the Ladder super diet, which conquer everyone great popularity in recent years.
Features and description of the diet
The ladder is designed for five days, and during this time you can lose up to 10 kg of excess weight. This is considered to be the most effective and shortest cleansing diet. Each of the five days represents a new rung on the ladder. The main feature of this system is that each new stage performs its own function. This:
- Cleaning
. A tough stage of ridding the body of accumulated toxins and waste. This step will help prepare the ground for further work. - Recovery
. Energy restoration. The second stage neutralizes aggressive cleansing of the body. It is necessary to eliminate residual formations after toxins. - Energy stage
. The first two stages freed the body not only from harmful particles, but also from a large amount of nutrients. To restore balance and normalize the metabolic system, it is important to prepare the energy base. - Protein
. This day is also called “construction day”. At this stage, muscle mass increases and metabolism accelerates. - Fat burning
. The main process of losing weight begins on the 5th day. On this day, weight is lost at maximum speed, because the body is not slowed down by accumulated feces and toxins.
Of course, before starting such a tough and powerful detox, you need to weigh all the pros and cons. The ladder is an ideal option for those who are not suitable for the Dukan or Maggi diet due to allergenic components or the unacceptability of such nutrition systems.
Girl running up the stairs
Before starting the ladder, it is important to understand that you cannot skip steps and eat foods from the menu of other days. The diet must be strictly followed.
Stages of weight loss
The diet of the system is a combination of 5 mono-diets. Each day has a specific function. At each stage, you are allowed to eat foods allowed by the program in strictly limited quantities. The Lesenka diet starts with cleansing the body, then comes the time for restoration and raising the energy balance. The finish is marked by a complete victory over fat deposits. More details about each stage of the dietary ladder below:
- Cleansing involves removing harmful substances from the body using activated charcoal and apples. Activated carbon has a beneficial effect on the body due to the fact that it prevents the processes of fermentation and putrefaction in the digestive tract, absorbs and rids the body of waste and toxins. Apple pectin accelerates metabolic processes and promotes fat burning.
- Recovery - at this stage of the dietary ladder it is necessary to take care of the intestinal microflora by consuming low-fat fermented milk products, for example, kefir. The recovery stage will help saturate the body with protein and compensate for the losses of the previous day. In general, the second stage of the dietary ladder is aimed at normalizing digestion, further cleansing and ridding the body of fat deposits.
- Energy – during this period, glycogen reserves are depleted, which negatively affects overall well-being. Including dried fruits and honey in your diet helps not only to restore strength, but also to avoid weight loss. Glucose contained in raisins and dried apricots will provide an influx of energy without increasing the fat layer. Dried fruit compote will supply the body with iron, magnesium, and potassium during the diet.
- Construction - this stage of the dietary ladder is designed to compensate for the lack of amino acids through the consumption of chicken and turkey meat. Including protein in your diet will help you avoid the plateau effect and successfully move on to the next stage of your diet. Amino acids are necessary for the construction of new cells and tissues of the body. Protein structures have a positive effect on the process of hematopoiesis.
- Fat burning - at the final stage of the diet, a negative energy balance is created in the body. The fat burning process is activated due to the low calorie content of consumed foods. The fifth day of the dietary ladder allows the consumption of cereals, vegetables, and fruits. These foods are rich in fiber, which the body has to spend energy to digest.
Step N1 – Cleansing the body
On the first day, the intestines are cleansed. For detox, a natural absorbent is used - activated carbon. It must be taken every 3 hours. White coal can be used as an analogue, although its efficiency is considered lower.
Cleanse your body with activated charcoal
Ladder diet menu for the first day:
- 1 green apple. The fruit must be cut into slices and eaten during the day at any time interval. This will speed up metabolism and improve digestion processes due to the large amount of pectin in the fruits.
- 1-2 tablets of activated (or white) carbon every 3 hours. The absorbent should be washed down with plenty of water. Otherwise, you may become constipated or have an indigestion.
- 2 liters of still mineral water. Drink according to your thirst.
On the first day, any other food products (including tea and coffee) are completely excluded. The plumb line on the first step reaches 2 kg due to the active removal of waste and toxins. The girls note that diarrhea often occurs during the process. This is a passing phenomenon and the disorder will end as soon as you move to the second stage.
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.
Step N2 – Restorative
The second day of the diet is aimed at restoring intestinal microflora and correcting the functioning of the gastrointestinal tract. The menu includes half a kilogram of cottage cheese, a bag of vanillin, 1 liter of low-fat kefir (up to 1%) and still mineral water.
Recovery day
Consume everything when you are hungry. It is recommended to structure the eating process in such a way that no more than 2 hours pass between meals. Instead of vanillin, you can take mint leaves or cinnamon. These seasonings are added for taste - their absence or presence does not affect the harmony.
Tips and tricks
The recommendations are very simple - don’t let yourself go and don’t rely on harmful products. There is also a set of measures that will help with weight loss - proper drinking regimen, normal sleep, training and taking vitamins.
Drinking regime
Water is a very important product for the human body. During weight loss, the drinking regime must be strictly observed; the amount of liquid drunk per day should be at least 1.5 liters of water.
Physical activity
While losing weight, moderate physical activity is permissible; it preserves muscle mass and gives the muscles definition.
Dream
During the diet, the body is cleansed of waste and toxins and adjusted to proper and healthy nutrition. As a result, sugar and cholesterol levels are normalized, mood improves, sleep duration increases and its quality improves.
Vitamins
The weight loss technique also involves taking vitamins, food additives, dietary supplements and mineral complexes.
Step N3 – Replenishing energy reserves
The third day is considered one of the most difficult. This step is dedicated to the active consumption of glucose to replenish the energy spent on detoxification. It is recommended to consume natural sources of sweetness (raisins and other dried fruits, honey, uzvar).
Energy day
Classically, the diet includes:
- Raisins – 300 grams. Considering that not everyone likes them, you can replace raisins with other dried fruits. For example, dried apricots, sear and pears are equivalent to the calorie content of 100 grams of dried grapes.
- Mineral water. The required amount is calculated according to your own feelings or using special calculators.
- Honey – 2 tablespoons. It can be used as an additive to raisins or shaken in water to replenish the glucose balance in the body. If you are allergic to this product, then it can be replaced with artificial honey (it is prepared from the nectars of vegetables and fruits), or sweet fresh juice.
On the third day in the morning you may experience slight dizziness or migraine. This is the result of a glucose “hunger strike”. In this case, take a teaspoon of honey and stir it in a glass of warm water. Drink the solution before meals and lie down for a while - after 20 minutes the virtigo will pass.
Myths about the possibilities of the ladder diet
The creator of the step-by-step diet is disingenuous when he promises such a significant weight loss, especially on the first day. Cleansing the body is accompanied by the release of feces, a constant amount of which in the body is about two kilograms, since the digestion process is continuous. Lack of water intake leads to tissue dehydration. Cessation of the hunger strike and normal nutrition should restore the cyclical nature of the excretory function, and this requires the previous volume of digested food in the large intestine. In the first three to five days, the weight will instantly rise by 1.5-2 kg, or constipation will begin. In all tissues, the previous volume of fluid necessary for the reactions of breakdown of proteins, carbohydrates and fats should be restored. Part of the water consumed daily is spent on hematopoiesis. Increased water retention in the body will show a weight gain of up to half a kilogram on the scale. The loss of 2 kg of weight at the beginning of the fast is explained by physiological reasons, and not by burning calories, and will certainly be restored when it ends.
Video
Step N4 – Replenishing protein reserves
The fourth day will appeal to girls who go to the gym. The menu at this rung of the ladder is taken from the legendary no-carb diet. With this stage, muscle mass is strengthened and liver function is normalized. The main emphasis is on protein products.
Products for a protein day
Stage 4 diet:
- White meat turkey, rabbit, chicken - half a kilogram. It can be eaten boiled, baked or steamed. Naturally, it is strictly forbidden to fry fillets.
- Spinach, parsley, dill and other suitable greens - 50 grams. For taste and speed up metabolism.
- Unlimited amount of water.
The interval between meals should not exceed 3 hours to avoid stomach pain. Note that it is better to postpone fitness classes (including at home) today - due to a lack of carbohydrates, severe dizziness may begin.
Advantages and disadvantages
To some, the “Staircase” may seem like a debilitating diet, associated exclusively with “hungry” and nothing more.
The main drawback of The Staircase is the daily limited menu. You need to eat more than just one-step foods so you don't have to worry about being hungry. In the final steps, constipation is often a concern.
But the advantages of the “Staircase” are very enormous:
- Diversity. The menu includes dairy products, meat proteins, vegetable fats, carbohydrates, and vitamins.
- A sufficient amount of fiber, which normalizes the functioning of the intestinal tract.
- The diet is suitable for people who follow at least one daily diet.
- Lack of stress due to increased transition to low-calorie diets due to glucose-containing foods.
- Easy to use. After the fifth step, you can start a new course, extending the diet to 7-14 days. So, as a result of losing weight, the skin remains in good shape and does not lose its elasticity; scrubs, moisturizing base oils or creams are often used.
Step N5 – Effective fat burning
On the fifth day, the body begins to burn fat. This day is the most important; it is on the last step that the ladder diet really shows its capabilities. At this stage, it is already allowed to drink tea and coffee, and cereals are added to the usual low-fat foods.
Products for a fat burning day
During this period you can eat:
- Raw apples, grapes, pears.
- Bran. They contain fiber, which is necessary to accelerate fat burning processes.
- Oatmeal or pearl barley – 200 grams.
- Still mineral water – 1 liter.
What is the essence of the power system
When I first heard about the Lesenka diet, I became interested in why it was called that way. And I started searching for information. This method got its name due to the fact that it consists of unique steps.
The duration of the diet is only five days. Every day is a new “step” to being slim.
There is a different set of products for each day. It is assumed that the power supply of each stage has its own specific functions.
- 1st stage – cleansing;
- 2 – recovery;
- 3 – energy replenishment;
- 4 – construction;
- 5 – fat burning.
It is important not to interrupt your weight loss. All five days must follow each other without intervals. Maybe it will be easier for you if you mark the “steps” you have completed on your calendar. Or visualize your weight loss process by drawing a symbolic ladder on paper and noting your results.
Following the Lesenke diet is quite easy. Every day there is something new, there is no monotony characteristic of many weight loss methods. Besides, five days fly by.
To enhance effectiveness, it is recommended to combine diet with moderate physical activity. But since rapid weight loss will not add strength to you, it is better to focus on your own feelings. If you don’t have enough energy for fitness, don’t abuse your body. You can burn 500 calories a day in other ways
