The name of the diet "Ladder" arose for a reason. Its author suggests in the process of losing weight to overcome several steps at once, which will lead to a noticeable weight loss. The recommended diet is required to adhere clearly five days.
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Features of the diet "Ladder"
The discussed diet, which promises harmony in 5 days, is on the low-carb list. In the process, the influx of calories into the body is sharply reduced. This leads to the expected answer - burning previously stored fat reserves. True, for the body this process is very stressful. Therefore, you can not adhere to the specified power system for longer than 5 days. Otherwise, it may already harm the body - cause an exacerbation of chronic diseases, heart and vascular ailments, and gastrointestinal diseases.
In the course of the diet, with proper observance, the body of the losing weight is first cleaned of all unnecessary. Only then does the fat burning process start. As a result, the nutrition system improves both the figure and well-being of a person as a whole.
Diet Principles for Weight Loss
Such a five-day diet consists of five stages. The main principle is their strict observance. Each stage is very important and cannot be skipped.
Stage 1 - Cleansing
To begin with, the body must be carefully prepared for the subsequent disposal of excess accumulations: to cleanse the intestines by removing toxins and fat deposits accumulated over many years.
On the first day of "Ladders" it is better to be at home, closer to the toilet. Therefore, it is worth starting a new food system on a day off. If losing weight will be disturbed by diarrhea or increased gas formation - this is a normal reaction of the body. Coal destroys not only bad, but also good bacteria, which can adversely affect the operation of the system.
At the first step, the man or woman will be bothered by the frequent urge to visit the toilet room and discomfort in the abdomen. Despite the large number of apples on the menu, a person will probably be haunted by a strong feeling of hunger. This effect causes a lack of calories that the body is used to getting daily in a certain amount.
Stage 2 - restoration
On the first day of a new nutritional system, intestinal microflora is usually disturbed. The main task of the second step is to restore the normal functioning of the gastrointestinal tract after a thorough cleansing. The main product is kefir.
It is necessary to choose a dairy product with 1% fat content.
Discomfort in the intestines at the second step of the diet will continue. A person can still be disturbed by diarrhea or, conversely, constipation.
Stage 3 - energy
The main goal of this stage is to give the body a dose of easily digestible simple sugars. This is a delicious step that will especially please the sweet tooth.
Dried fruits and honey allowed at this step should be consumed in minimal portions. For example, a beekeeping product should be absorbed like a candy.
Stage 4 - construction
After the previous steps, the next stage seems very satisfying. Finally, meat appears in the diet. Or rather, a lean bird.
By this stage, problems with the work of the digestive tract should already go away. On the 4th step, a man or woman usually normalizes stool and overall well-being.
The body receives “building material” for the muscles. On this day, a person can feel a clear surge of energy.
Stage 5 - burning body fat
The full course of weight loss ends in the afternoon, which will actively deal with fat reserves. Adding cereals to the menu will help reduce the load from the previous protein step.
At the last stage, an active process of splitting fat should begin in the body. But, since a sufficiently rich diet is allowed, then a feeling of hunger will not haunt losing weight.
Another important principle of the diet is the mandatory combination of the recommended menu with physical activity.
The best option is swimming or walking. If there are no forces left for such training options due to low-calorie nutrition, you need to include in your routine at least a light morning exercise.
Recommended and Prohibited Products
In order to lose weight with the discussed diet, it is very important to use exclusively permitted foods for 5 days. The list will be fundamentally different for each individual step:
- At the first stage, it is allowed to eat only apples, and supplement the fruit with activated charcoal.
- On the second - cottage cheese. You can drink kefir and water. It is important to use only low-fat or low-fat dairy / sour milk products.
- On the third - raisins and honey. Drinking is allowed homemade homemade compote from assorted dried fruits.
- On the fourth - bird fillet. Water is allowed to drink without gas and sweet additives in any quantity.
- On the fifth - any fruits, vegetables, and necessarily - oatmeal. The main thing is to choose oatmeal with minimal processing and try to exclude fruits with a high glucose content (for example, bananas and grapes).
All other products that are not listed among the recommended list are prohibited during the diet. This also applies to various additives in the form of salt, sugar, any aromatic herbs and spices.
Sample menu for 5 days
The menu for the 5 days diet “Ladder” turned out to be very modest and strict.At any step, the rest of the food is strictly prohibited, except for recommended foods.
1 day
You can eat apples only throughout the day. They are allowed to use 1 kg. Also, tablets of activated carbon - 12 pieces are added to the fruit. And necessarily - one liter of water without gas and sugar.
Coal should be divided into 6 servings of 2 tablets. Take every two pills about 1 hour before a fruit breakfast, lunch, or dinner. Chew the dose thoroughly and drink plenty of water.
Apples should also be divided into 6 servings. Between their use, take breaks of 2 hours. Be sure to drink plenty of water. Without it, the sorbent will not be able to remove existing contaminants from the body.
2 day
For a day you need to calculate 1 liter of kefir, 500 - 600 g of fat-free cottage cheese and about 1.5 liters of water without gas. Cottage cheese is divided into three equal parts and is used in basic meals. Between them it is allowed to drink a glass of kefir. Due to the presence of protein on the menu, such a day is less hungry.
Despite the fact that a large amount of kefir is included in the diet, it is still necessary to drink water. It is necessary for the normal functioning of the kidneys and the correct completion of the stage of cleansing the body.
3 day
For a day you will have to distribute 300 g of pitted dark raisins, 2.5 dessert spoons of natural bee honey, 2 liters of homemade compote from dried fruits. Raisins will become the basis of the menu. There is always the most minimal portions - literally 3-4 berries, but, for example, every quarter of an hour.
Honey dissolves in a small spoon throughout the day. Drink it with a homemade compote of assorted dried fruits. For example, from figs, prunes, dried apricots. Be sure to make a drink without sugar. Only fructose is allowed to be added to it.
4 day
All day you need to distribute a pound of lean birds. It is best to choose a chicken or turkey breast for this purpose. The product does not salt or pepper. The bird is boiled, or steamed.
To make your diet a little more diverse, you can add a small amount of fresh or dried herbs to the chicken / turkey. Basil is especially suitable for it.
5 day
The menu of the last step turns out to be very diverse. On this day, you can treat yourself to vegetable / fruit salads, oven-baked fruits.
For a day you need to divide 1 kilo of fruits, berries, vegetables. And add 200 g of quality oatmeal with minimal processing. Oatmeal can be boiled in water, or simply steamed with boiling water in a thermos. Sugar and salt are not added to porridge. It is allowed to improve the taste of the dish only with berries, fruits, vegetables. For example, it is delicious to serve with raspberries or, as unsweetened food, with garlic.
Recipes of the diet "Ladder"
You can treat yourself to vegetable salads and baked fruits only on the last fifth day of the diet.
Baked apples
Ingredients:
- sweet and sour apples - 5 pcs.;
- water - 5 dessert spoons;
- chopped cinnamon - 1 pinch.
Cooking:
- From the fruit cut the core with seeds.
- With a toothpick / skewer, pierce the apple skin in several places.
- Pour water into a special dish for the microwave.
- Put the fruits on top.
- Sprinkle with spice.
Bake for 5-6 minutes at maximum temperature.
Salad "Delight"
Ingredients:
- white cabbage - 250 - 300 g;
- fresh cucumbers - 2 pcs.;
- salad pepper of different colors - 2 pcs.;
- parsley - 1 bunch;
- fresh cranberries - several berries;
- lime / lemon juice - for dressing.
Cooking:
- Chop the cabbage finely. Put in a bowl and knead well with your hands until juice appears.
- Mix it with thin sticks of colored salad peppers.
- Add randomly chopped cucumbers and chopped parsley.
For dressing, crush cranberries and mix with citrus juice. Pour her finished treat.
How to get out of a diet
You need to start stepping out of the diet by adding vegetable oil to the diet.On the first day you can eat boiled poultry with vegetable salads. It is allowed to gradually add salt and other spices to dishes.
Meat can be returned to the diet in at least 3 to 4 days. Sweets, pastries only after a week.
Prior to this, light soups, any vegetable dishes, dairy / sour-milk products, cereals, eggs in different forms are allowed. If you have an irresistible desire to treat yourself to sweets shortly after starting to leave the diet, you can take a piece of dark chocolate or a dessert of fruits / berries.
How much can you lose weight with the miracle diet
Active weight loss on the discussed diet begins already at the first step. During the day, with the right combination of activated carbon and apples, you can lose from 0.5 to 1.5 kg.
On average, with strict adherence to the recommended food system, it is possible to get rid of 4 kilos. The minimum limit is 2.5 kg in five days, the maximum is 8 kg.
The main mistakes of losing weight people
The main mistake in following such a diet is to extend it for a longer period at will, in order to improve the result. In this case, instead of losing weight, you can achieve serious problems in the body. Since the new menu can not be called hearty, nutritious and balanced.
Another common mistake is changing the diet to your taste. Follow the diet "Ladder" must be strictly, otherwise all the work will be in vain. You can’t even replace, for example, chicken with beef or raisins with dried apricots.
