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Martin Katahn's Rotation Diet?

Discussion in 'Advanced Weight Loss' started by LOSiNGitALLx3, Jul 23, 2006.

  1. tacloc wed

    tacloc wed New Member

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    What exactly is the rotation diet?!?
    I heard that you have to eat 600 calories, then 900 then 1200. Wouldn't this actually make you gain weight though? Your body would get adjusted to 600, then you eat 900 and gain weight because your body would have been in starvation mode... because 600 isn't enough... I'm confused.. stupid metabolism!... you can never eat less to lose weight cause you end up gaining more in the long run... :(
     
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  3. aloe

    aloe Active Member

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    The rotation diet was developed by Martin Katahn to avoid the problem of lowered metabolism from low calorie diets. Although he recommends 600 calories a day for three days, then 900 calories for 4 days for the first and third week the second week is at the 1200 calorie level - that plus adding exercise kept his study subjects from experiencing a lowered metabolism. I'm not recommending it for anyone or even for myself anymore because I never stick to the level of exercise and way of eating that would maintain the weight loss. Instead I'm starting on a plan to eat more vegetables and fruits, less high calorie snacks and continue with my bare minimum exercise program.
     
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  4. aloe

    aloe Active Member

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    Here it is, the end of August and once again the plan as mentioned in my last post has not been effective. So to fit into a skirt I want to wear in October, time for another rotation. Yes, the Katahn Rotation Diet continues to be the only one that works for me. I am geared up to be perfect for three weeks. I don't expect to lose ten or twenty pounds, 4 to 6 will do. Here's a quote from myself from a past rotation:

    "I have completed the 3 week rotation and am now 5 pounds lighter than when I began! I averaged 1500 calories a day, burned about 800 calories of fat per day so my maintenance level should be about 2300 calories. I am going to stay around 1800 calories during this transition week and try to then average 2100 calories a day as my new norm."

    With that in mind, I will be trying a variation posted by "Free" some time ago.
    Week 1: alternate 1100 and 1400 calorie days, ending with 1400.
    Week 2: alternate 1700 and 1400 calories, ending with 1700 calories
    Week 3: alternate 1100 and 1400 calories, ending with 1400
    Week 4: increase calories by 100 per day, which will take me to 2000.
     
  5. aloe

    aloe Active Member

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    I began yesterday, beginning at a weight of 185.2. (I have a new scale since my last rotation. It weighs about 6 pounds higher than by old one which I believe is more accurate. Old goal weight used to be 172 - adding 6 means I will be shooting for 178 this time)
    Breakfast was Greek yogurt, stevia and honey, grapes - 210 calories (and utterly delicious)
    Lunch was cheesy brown rice with broccoli, radishes - 300 calories (one serving of rice and cheese combined with 2 servings of broccoli appears BIG)
    Snack was watermelon - 90 calories
    Supper was brown basmati rice topped with curried lentils (with 1 t. oil, onion, 1 T raisins,1 T chopped almonds), plus carrot sticks -370 calories
    I was too tired and not hungry enough to have any evening snack.
    My husband said this is one of his favorite meals; we hadn't had it for a while.
    Total for the Day - 970
    Exercise - 10 minute trampoline/walk in morning, 10 minutes of rowing in evening. Walked during 2 hour grocery shopping and moving hose to water.
    Weight today: 183.4
     
  6. aloe

    aloe Active Member

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    Day 2 completed:
    Greek yogurt, peach slices and a few grapes, walnuts, slice of whole wheat bread - 340 calories
    Whole wheat pita, low fat cheddar cheese, lettuce and tomato plus vegetable soup - 370 calories
    Clementines (similar to tangerines) and walnuts - 120 calories
    Baked potato, lean turkey burger, salad, (1 t. each oil and butter) - 430 calories
    Busy day and late supper, not ravenous so no evening snack
    Total for the Day - 1270
    Exercise - 30 minutes light weights and stretching
    Weight today: 183.4
     
  7. aloe

    aloe Active Member

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    Day 3 completed:
    Greek yogurt, peach and a few grapes, teaspoon of honey and ginger - 170 calories (didn't like the ginger)
    Corn pasta, light pasta sauce, mozzarella cheese, cabbage carrot coleslaw -420 calories (1 t. oil in coleslaw)
    Watermelon and pan grilled zucchini slices - 80 calories
    Lemon Chicken, ear of corn, broccoli, slice of whole wheat bread - 360 calories (1.5 t. of butter/oil blend)
    Cucumber with a teaspoon of light miracle whip and a clementine - 50
    Spoon of cottage cheese - 15
    Total for the Day - 1100
    Exercise - none
    Weight today: 183.4

    I was quite hungry in the evening, even after the cucumber (!) but I didn't want to go over my limit, so I thought about how Mr. Katahn would have his safe fruit, a whole grapefruit or even two of them. So I had a clementine - it was tiny but it helped. Lots of bathroom trips in the night thanks to thank evening snack and a lot of evening water. I always have 8 cups a day and got delayed on the last 4. No water weight lost though!
     
  8. aloe

    aloe Active Member

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    Day 4 completed:
    Greek yogurt with apple, molasses and walnuts, ww bread and butter oil blend - 400 calories
    Spanish quinoa made with fresh tomatoes, onion, peppers, and low fat cheddar - 425 calories
    Watermelon and walnuts - 200
    Mexican baked pinto beans with a side of green beans - 335
    Radishes and celery
    Total for the Day - 1360
    Exercise - 20 minute bike ride, 10 minutes rowing machine
    Weight today: :) 182

    Everything I ate today tasted wonderful. Some hunger but not excruciating. I'm not going to the calorie limit on most days - so I could add an extra 100 today and not be over my weekly calorie goal.
     
  9. aloe

    aloe Active Member

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    Day 5 completed:
    Apple walnut molasses Greek yogurt - 270 calories
    Cheesy brown rice and cabbage - 310 calories
    Cucumber and clementine
    Baked potato, sour cream, chicken breast, salad - 390 calories
    Fruit shake and hard boiled egg - 250
    Total calories for the Day - 1250
    Exercise - 30 minutes of light weights and stretching
    Weight today - 182

    After the exercise session I was feeling famished and weak, but I didn't want to have much because we were going to a restaurant later. Managed to eat light there but somehow I was concerned I wasn't getting enough protein and calcium so I decided to use that extra hundred for the egg and fruit shake (1 cup frozen fruit, 3/4 cup water, 1 t. honey and a little stevia, 1/3 cup milk powder blended in the Ninja - mmm) Actually used an extra 150 so will shoot for 1350 today. Saw a big guy at the restaurant who put about 1/4 cup each of two different dressings on a tiny salad that I used a tablespoon of dressing on. Guess he likes his salad soupy! I'm out of yogurt so have to think of something different for breakfast today and tomorrow.
     
  10. aloe

    aloe Active Member

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    Day 6 completed:
    Fruit shake and hardboiled egg - 250
    Potato slices, Pot Roast, Broccoli, clementine - 380
    Blueberry Cheesecake Frozen Yogurt - 280 (Sabbath treat, plus calcium source)
    WW grilled cheese sandwich, salad - 350
    Raspberry tea, radishes with low fat ranch dressing - 30
    Total Calories for the Day - 1375
    Exercise - 10 minute indoor bike, 10 minute rowing machine
    Weight today - 181

    Studies show that those who keep a food diary tend to burn off excess fat. That's why I am posting here at length - plus, in the future I'll have a diet menu I can use. Not too ravenous most of the day - and those radishes really helped. It's mentally hard to continue but I am committed and I'm seeing good results. So in the evening it's tough, but resist and you'll continue to have good results at the morning weigh in. Plan for the day is 1375 calories again - then up to 1700 tomorrow.


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  11. aloe

    aloe Active Member

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    5 pounds lighter in one week...
    Day 7 completed:
    3/4 cup shredded wheat with 3/4 cup 2% milk, 1 egg and 1 orange - 320
    Corn rotini, light pasta sauce, mozzarella cheese, and mushrooms plus salad - 370
    1 whole wheat small bagel - 100
    Greek yogurt with honey and pear - 210
    Corn on the cob, eggs with pinto beans and pepper, small orange sweet peppers - 355
    Pan grilled zucchini
    Total calories for the day - 1385
    Exercise - 25 minute walk
    Weight today - 181.2

    I have successfully completed the first week and move on to the easier second week. It wasn't easy, but it wasn't horrible. It took real commitment and determination to be so controlled and limited but the results are worth it. I would have felt just as limited and controlled and hungry on 1600 calories and from past efforts I know the results would not have been as good. But I do need to consider that after this four week plan, it's not back to life as usual but only on to maintenance where some extras and splurges are permissible as opposed to the three "perfect" weeks.
     
  12. aloe

    aloe Active Member

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    Day 8 completed:
    Blueberry walnut Greek yogurt, ww minibagel and butter/oil blend - 390
    Cabbage quinoa burgers with marinara sauce - 395
    Watermelon and molasses milk - 205
    BBQ turkey on a baked potato, carrot sticks, watermelon and raspberries - 440
    Minibagel with sunflower butter, 12 soy crisps - 270
    Total for the Day - 1700
    Exercise - 30 minutes of weights and stretches
    Weight today - 182

    Quite a luxury to have calories left at the end of the day for snacks. Very satisfied at this calorie level but back down to 1400 today. Don't like it that the scale went up instead of down, but not discouraged because I know it's just water fluctuation.
     
  13. aloe

    aloe Active Member

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    Day 9 completed:
    Molasses milk, bagel and butter/oil, watermelon and blueberries - 340
    Tomato rice soup, 1 piece string cheese, carrot sticks -505
    Hard boiled egg, zucchini and mushrooms - 70
    Tuna rice casserole - 380
    Soy Crisps - 100
    Total for the Day - 1395
    Exercise - 25 minute bike ride
    Weight today - 181.4

    Surprisingly satisfied at this level, thanks to zucchini, which makes a big snack and is a free vegetable. Back up to 1700 calories today. Being really good and looking forward to moving down to 180 soon.
     
  14. aloe

    aloe Active Member

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    Day 10 completed:
    3/4 cup cottage cheese , tomato, small ww bagel with butter blend - 305
    Veggie sub with mozzarella cheese at subway - 500
    Grape walnut Greek yogurt - 270
    Lentil burger, sweet potato, and broccoli - 285
    Bagel with sunbutter, watermelon - 290
    Total for the Day - 1650
    Exercise - 30 minute walk plus gardening
    Weight today - 182
    Today is the midpoint of the 3 weeks. I was really stuffed after supper last night - had actually had the bagel before supper. Thought I would skip the watermelon but about 10 pm was suddenly ravenous. Back down to 1400 today. In the past I haven't lost anything during the higher calorie midweek, but I am hoping to be 180 by the end of the week by alternating in the lower days. I'm doing everything right, eating healthy and exercising. The food has been delicious, the activity enjoyable, and the hunger only occasional and tolerable.
     
  15. aloe

    aloe Active Member

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    Halfway through the three "perfect" weeks...
    Day 11 completed:
    Greek yogurt with honey, grapes, and wheat germ - 270 calories
    Macaroni and cheese with low fat beef hot dog and green beans, celery - 280
    Popcorn, watermelon - 225
    Chicken breast, corn on the cob, salad - 240
    Soy crisps and a small ww bagel - 160
    Calories for the Day - 1400
    Exercise - cleaning and gardening
    Weight today - 181.6
    I think I'm getting used to eating less and enjoying it more.
     
  16. aloe

    aloe Active Member

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    Day 12 completed:
    Greek yogurt, molasses, apple and pecans, bagel - 350
    Blueberry Pancakes, ounce of low fat cheddar - 490
    Bagel and sunbutter , carrot- 220
    Salmon burger, potato, and salad - 370
    Watermelon and raspberries, cottage cheese - 130
    Total for the day - 1620
    Exercise - no time for that, deep cleaning in bathroom plus spot painting
    Weight today - 182

    Food was wonderful, satisfied with amount but getting tired of writing things down and calculating calories. If you actually follow the menus given in the Rotation Diet book you don't have to bother with that. Also getting tired of hovering around 182. Back down to 1400 today.
     
  17. aloe

    aloe Active Member

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    Day 13 completed:
    Apple molasses pecan yogurt - 280
    Lentils and brown rice (kitchree), salad, watermelon - 350
    Bagel, white chocolate blackberry frozen yogurt - 340
    Broccoli mozzarella on brown rice - 385
    Turkey pepperoni - 90
    Total for the day - 1530
    Exercise - 10 minutes each indoor bike and rowing machine
    Weight this morning - 181

    Finally back to 181. A bit hungry in the afternoon. The broccoli and rice were nicely filling. Used the 80 calories I didn't use the day before plus a few. Shooting for 1650 today to complete the second week. Must stay positive.

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  18. aloe

    aloe Active Member

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    Still going - finished week 2 and on to another lower cal week...
    Day 14
    Grape Greek yogurt with walnut, bagel - 400
    Whole wheat spaghetti with sauce, mozzarella, mushrooms and turkey pepperoni, mini sweet peppers - 475
    Molasses milk and watermelon and a bagel - 300
    Fish medley casserole with potato, carrot, pepper, tomato - 270 (this is a recipe in the Rotation Diet book)
    Watermelon and raspberries - 80
    Calories for the Day - 1650
    Exercise - 50 minutes digging and planting
    Weight yesterday - 180.8

    Day 15
    Grape Greek yogurt with walnuts - 270
    Corn rotini with low fat cheddar, broccoli and carrot - 330
    Grilled zucchini, cottage cheese and tomato - 120
    Black bean, corn and stewed tomato chili - 355
    Calories for the Day - 1075
    Exercise - 10 minutes each indoor bike and rowing machine
    Weight today - 179.8

    Didn't know if I could face another 1100 day after the higher calorie week - it's one thing to go that low when you've been overeating for months and another to do it after two low calorie weeks. But it wasn't bad at all. A tinge of hunger at night but tolerable. And so happy to see another pound gone. I don't think I've ever seen anything below 182 on this scale before so I'm breaking new ground. (The 182 was after another kidney stone and infection that really takes your appetite away. ) Target for today is 1400.


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  19. aloe

    aloe Active Member

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    Hmmm, ticker didn't update so I'll try it again.


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  20. aloe

    aloe Active Member

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  21. aloe

    aloe Active Member

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    Sorry about all those tickers - I see it did update later. I don't see a way to edit or delete posts and actually posted it again when looking for a way to delete!
    Anyway, back to Day 16 completed...
    Grape Greek yogurt with walnuts, slice of watermelon - 330
    Foot long vegetarian sub - 570
    Molasses milk - 150
    Fish medley casserole leftovers, broccoli and ranch dressing - 310
    Watermelon and raspberries, cucumber - 40
    Total for the day - 1400
    Exercise - 30 minutes weights and stretching
    Weight today - 180.4

    Left the pickled yellow peppers off my sub this time, thought they caused a little weight uptick the next day. Still got the uptick, but rounding off yesterday's weight and today's I'm still at the 180 level, which is 5 pounds lighter than when I began - and I can feel and see the difference. My stomach is getting flatter, and that makes all the difference in how I look in jeans and in that skirt I want to wear. Just 5 more days and then on to transition and maintenance. Back down to 1100 today - but I got some fiber one bran cereal yesterday so that should help - plus I have plenty of zucchini and cucumbers. It's rice day so I'm going to follow the day 1 menu for lunch and supper.
     

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