So, the “Ladder” diet is all about mixing five different mono-diets into one. You can pretty much eat a variety of foods, but each one has its own step. If you stick to it, you could drop a kilo a day—perfect for climbing any stairs!
The Ladder Diet: Lose Weight, Boost Confidence
Duration: 5 days
How it Works: Each day has its own focus.
Results: Lose 3-6 kg.
How Often: No more than once a year.
Not for: Pregnant or nursing women, people with gastritis, ulcers, liver or kidney issues, or heart problems. Always check with your doc before starting!
The “Ladder” diet is pretty popular, especially among those looking to lose weight fast. It’s designed to be easy and even a bit fun to follow. Each of the five days is like a step on your journey to getting slim. Some folks even draw a ladder to keep track of their progress!
The diet is like a mix of different mono-diets, where each day has a specific purpose, leading to some impressive results. It’s best paired with some fitness, but that can be tricky since the daily menu is pretty limited. So, it’s a good idea to try this diet during a vacation or holiday.
You might want to kick things off on a Monday so that the tough part happens during the week, leaving the weekend for some relaxation (just remember to keep the snacks in check). Or, you could tackle the hardest days on the weekend and wrap things up by mid-week.
No matter how you plan it, just make sure to stick to the order of the days!
Ladder Diet: 5-Day Menu
- Day 1: Cleansing
- Day 2: Recovery
- Day 3: Energy
- Day 4: Building
- Day 5: Fat Burning
Each day has its own set of foods, and if you want to hit that 3-6 kg weight loss goal, don’t stray from the plan. You’ll mainly be drinking plain water, so say goodbye to tea and coffee for a bit.
Day One: Cleansing
To kick things off, you’ll want to prep your body for weight loss by cleansing your system. Here’s what you’ll need for the day:
- 12 tablets of activated charcoal
- 1 kg of apples (any kind)
- At least 1 liter of plain water
You can eat these in any order, but it’s best to snack throughout the day to avoid feeling hungry. Plus, it’s a good idea to do this at home since you might need to make frequent trips to the bathroom!
How it Works: The apples and water help keep you full and get your digestive system moving, while the activated charcoal helps get rid of toxins.
Day Two: Recovery
After the cleanse, it’s time to help your gut bounce back. For this day, you’ll need:
- 600 g of low-fat cottage cheese
- 1 liter of low-fat kefir
- At least 1.5 liters of plain water
You might still feel some cleansing effects, but you’ll also start to see some weight drop—mostly water weight. The protein from the cottage cheese will help keep you satisfied.
How it Works: The protein helps your muscles, and the kefir adds good bacteria to your gut.
Day Three: Energy
Now it’s time to fuel up with some energy! You’ll be eating:
- 300 g of raisins
- 2 tablespoons of honey
- 2 liters of strained dried fruit compote
This day is all about quick energy from sugars, but be careful not to overdo it. Enjoy the raisins one at a time and savor the compote slowly.
How it Works: Your brain loves glucose, so this day helps keep your spirits up while providing essential nutrients.
Day Four: Building
For the penultimate day, you’ll focus on protein. Here’s what you’ll need:
- 500 g of boiled turkey or chicken
- At least 1.5 liters of plain water
You can add some herbs and a little salt to spice things up.
How it Works: The protein helps build muscle after a few days of limited food.
Day Five: Fat Burning
On the final day, it’s all about fiber! Your menu includes:
- 200 g of oatmeal (dry)
- 1 kg of raw veggies and fruits
Don’t forget to drink more water, too!
Cook the oatmeal in water with a pinch of salt and spread it out throughout the day, mixing it with your fruits and veggies.
How it Works: The fiber helps you feel full while keeping calories low, making it easier to stay active.
And there you have it! Just remember, after such a strict diet, you might not have the energy for intense workouts, but you’ll definitely feel lighter!
