Martin Katahn's Rotation Diet?

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Congratulations to keephoping and dieting buddy! Always good to hear successful reports.

Day 10 here. Yes the bran cereal keeps me full but somehow I didn't want any today.

Weight: 176

Food Eaten: pineapple yogurt, boiled egg, pizza, radishes, baked potato topped with barbeque beef, grapefruit, berry juice
 
Hello to all!


Thanks Aloe! I will try your idea. Just doing a different eating schedule is hard to overcome when you have eaten at normal times. I actually like working graveyard. I don't think you ever get used to it, especially the sleep schedule and I don't think you get as much good sleep as if a person worked 9-5. But for now, it works for me. I am a single mom with one left at home. He is a freshman in high school and so when I get home, he is usually leaving for school. Then I can sleep while he is gone and by 5 pm am up to spend a few hours with him before going to work. If I worked the swing shift, I would never see him but for my days off twice a week and working days, well that is out of the question. If I work a "road" job, I will be home every other day, not to mention the 1 1/2 hr drive to work, one way. That DEFINITELY doesn't work for me! Anyway....

Thanks for the suggestion. I will try it starting tomorrow!


That is SPECTACULAR keephoping! It is an awesome moment when you realize you have to wear a smaller size because your hard work is paying off! Keep it up and don't loose sight of your goal. Don't think about how far you have to go, but how much you have accomplished....Yeahhhhhh!!


Just got back from Zumba. I love this class. We do black light Zumba and is really fun. My arches cramp up though . I talked to the instructor about this after class and she said that I have a running shoe and so am not able to do some of the moves easily because my shoes grab instead of "slide". She said I need to get a shoe with "circles" on the sole. Anyone know what I am talking about? She showed me what I needed to get. Does anyone recommend a good brand to go with? I have adidas now and like them but she said a person should usually get a new pair of shoes every year....Wow! I said. I have had these one's for over a year and they are still in good shape. She said because your feet support your entire body, it is important to have good shoes. Especially when you work out. If I still have issues with my arches cramping, I can get inserts and that should do the trick. She said that someones arches cramp because you are not used to doing the exercises and you use alot of the ball of your foot instead of your whole foot. So will look for some decent shoes and see what will work for me.


Have not started a rotation yet. I thought I would do that tomorrow when I try my new eating shcedule....am I stalling??


Everyone, have a great day and keep up all the good work!!!
 
I'm glad you're schedule gives you time with your teen, Funkyonions, and the zumba class sounds great. I don't know a thing about the shoes.


Day 12

Weight: 177

Food: yogurt, apple, bran buds, walnuts, macaroni and cheese, hotdog, broccoli, orange,

eggs, bread, chicken, potato, corn

Excercise - walk and gardening


Ate lots of corn chips - probably 800 calories so must eat less tomorrow
 
Wonderful news, Keephoping - you are going to look so great at that wedding eating cake!

Back to 178 today due to pizza and chips.

Food - yogurt and pineapple, vegetable soup, string cheese and rye bread, chicken breast,

potato, salad, low-fat ice cream, grapefruit
 
Wedding is finally over. Now I feel the let down. I just hope that I can get back onto 600 calories on Monday. I don't have this wedding to motivate me, but I do have my health to worry about. I am still over 200. Even though I feel way better with the 30 pounds weight lose, I need to keep reminding myself how much better I will feel if I can lose another 75, not to mention how much better I will look. I work at the Post Office and stand on my feet all day on a concrete floor. By the end of the day, I used to barely hobble to my car and sit in my reclining chair all evening because my feet hurt so bad. Now, I can actually do things around the house for several hours after work before I need to sit down for a break. I need to keep losing to improve my quality of life. Wish me luck!!
 
Good Luck, Keephoping! Those good results you're already enjoying will help you keep motivated - as you say, there's much more reason than appearances to keep on shedding the excess. You've had such great results that I'm sure you can complete as many more rotations as are needed. You've got what it takes!


I finished my second week with three days of 1300 to make up for my corn chip binge. Back to 176 today, just four pounds away from goal. This week I intend to have 3 days of 1000, then 4 days of 1300.

then it will be on to transition. I'll probably need to stay at 1600 the next week, then up to 1900 till goal is reached.


So far it's been oatmeal for breakfast, fat free hot dogs and veggie soup for lunch, succotash and string cheese for supper, grapefruit and a couple spoonfuls of low fat ice cream.
 
This is my third day of the third week of the rotation diet. I was trying to stay in between the women's level of 600/900/1200 and the men's level of 1200/1500/1800 but this week I've been going up to the men's level. This is also my third day of weighing in at 176. Had to have oatmeal for breakfast two days but now that I've got yogurt again it's back to that. Then chicken soup and a few chips and a tiny juice box for lunch, grapes for snack, and cheesey rice and kale for supper. I had some cottage cheese with free vegetables for evening snack.
 
Today, though still weighing 176 I continue to feel stronger, trimmer, and better due to healthy eating and exercise. Just four more days and the three week rotation will be complete. I have an article that recommends foods to assist with dieting. So today, I had my bran with yogurt but sweetened with molasses

(which is supposed to keep some fat from absorbing), half a grapefruit (which keeps your insulin levels good), an egg (which aids the body to burn fat, not muscle), and white tea (which breaks down fat cells). Another tip from the article is that natural (non-dutched) cocoa keeps the body from absorbing some fats and sugars so that would make brownies practically health food! However, I won't be eating any of those today.
 
Aloe, I'm coming to your house for dinner! It seems like every time you post what you're having, it sounds soooooooooo good. You must be an excellent cook! I failed miserably with 600 calories yesterday. The cheesecake in the fridge was calling my name. Since I blew it with that, I figured to go to a chinese buffet with my younger daughter. I'd been craving that restaurant for about 2 months so I caved in. But I was pleasantly surprised to see that I was only able to eat one plate of food. Normally I have 2 and then finish it off with a bowl of ice cream. Today I am trying 600 calories again. So far I've had a packet of instant oatmeal for breakfast and a grapefruit for lunch. When I came home from work, I sauteed a zucchini in soy sauce to tide me over till dinner. Then I had a lean cuisine for dinner with 220 calories in it. So I figured I can have a 100 calories snack after church tonight. I still haven't added exercise to this yet. In my neck of the woods its raining most of the time and the temperature might hit 45 if we're lucky.
 
Well, Keephoping, when you are dieting anything sounds good! But thanks for the compliment. I'm in Michigan and we are having an early spring with very warm weather. So I've had some walks but today it was down in the basement to use the weights. Sounds like you are doing well today and your success at the Chinese restaurant shows that even when faced with abundant food you've got a new way of eating lighter.


Still 176

Breakfast: yogurt, molasses and bran cereal, apple, hard boiled egg

Lunch: spaghetti, salad

Snack: orange, banana, bread and soy bologna

Supper: ground beef hash, asparagus

Snack: popcorn
 
One more day of 1500 and then it's transition week. Scale finally budged down to 175. I've got lots of respect for Keephoping and others that are able to complete a rotation at the recommended women's level and I know it would give much better results but this is tough enough for me. And I sure hope I get to goal and stay there this time.
 
Ei, I somehow would say that it's really great to find this thread to. I'm looking forward to hearing results from those who gain success though it! :) Please?


Originally Posted by lynn40

I know I'm resurrecting an old thread, but I'm new here and did a Google search on "rotation diet" and found this thread. I have to concur with the previous poster about reading the book. It's reasonable and logical.

I was wondering if anyone is still following this, and if so, what have your results been? I just started last week, and it hasn't been as difficult as I thought it would.
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Continueing on through the transition week. I could go to 1800 but so far have done 1500, 1700, 1700. Saw 175 once but now back to old friend 176. My plan is four more days of 1600-1800.
 
Keep up the good work Aloe. As for Ramysadasivam2 count your blessings that you are thin. If you weren't, the only way to lose weight would be to decrease calories and increase activity. That is what this diet is all about. And when you have 100 pounds to lose, this diet is the one that gets it off the fastest and safest way possible. Imagine having to lose 100 pounds and trying to do it with exercise alone--it would take a good 10 years. With this diet, it should take about a year.:piggy:
 
Hi again to all...


It sounds like there is some success happening! Awesome!!!! My priority of posting on here each day kind of went in the bucket when one of my coworkers passed away due to a snowmobiling accident and a few days later, a coworkers father passed away due to a blood infection. But hopefully am back on track now. I have changed jobs at work and am now getting more exercise, which means I pretty much walk everywhere. My days off have changed and will try to do Zumba in the evenings when offered. But have to ease into it because I am sore right now due to the adjustment of the "new" job.

As for the shoes....I found that Reebok makes a shoe that has "circles" on the bottom. Not sure if those are what I need. And of course Zumba offers the shoes I need online but don't particularly want to pay $60+ for a pair. I can also buy a pair of dance shoes for about half the price of the zumba shoes BUT will not be able to wear them anywhere accept for Zumba. Will have to try on a pair of Reeboks and see if they will work. Otherwise, will most likely get a pair of Zumba shoes. And I think I will be able to wear them when I work out at other times.

After starting and then restarting and restarting again "Phase 1" of the program, happy to report that I am on day two. Since I was very successful in the past sticking with the 6/9/12 rotation, that is what I will do again. I have done some inner searching and realized that food is what I can control. With food, I can have it when I want it, with what I want to eat. And what is hard is that I bake and cook so making whatever I want is no big deal. That is the hardest part. Knowing that even though I can make it, I can't do that.I have to find another avenue to "help" myself. Food is comfort to me. When my coworker died, I found myself, once again, being comforted by food. Food had been there for me when I needed it and that is the HUGE change I have to make for me so succeed. In the past on this program, I would get through one meal at time. Now, I can handle one day at a time. Maybe I should go back to one meal at a time until I have been doing this successfully for a few weeks. I have eliminated ice cream ( a big weakness) from my house, along with a few other things. I bought a pair of pants and a shirt that I would like to wear when I am a size 12 and pinned them to my bedroom wall for inspiration to look at every day. Next to that is a photo of myself now so when I get "cravings" I can look at myself and then look at the new clothes I will be able to wear. I figure it will take me 3 months to get to that size. Maybe even less. I am working on eating breakfast when I wake up in the afternoons, making dinner before I go to work, and then having lunch on my lunch break. So far it is working out but I know that it takes a little getting used to. But that is life...readjusting to things as they come up.


Keep up the great work! and talk to you all tomorrow!
 
I've finished the fourth week at the 1600-1800 level. Final weight is 175 - 6 pounds lighter! Now I think I shall do something like this in hopes that I can see 2 more pounds disappear:
Originally Posted by sharoo

3) I've been keeping careful records for several years and trying to make sense of my weight loss/gain pattern. I've concluded that I lose weight in a 3-month cycle. In the first 6 weeks I lose 8-10 pounds. Then I get very hungry and either gain it back (if I'm not monitoring my diet carefully) or just plateau for 6 weeks if I continue following my diet plan. During that second 6 weeks, the fat on my body redistributes and at the end of it I suddenly see obvious results of weight loss in clothes fitting differently. At this point I can start another serious diet phase with an initial period of easy weight loss (especially if I go low-carb for a few days to kickstart it).

4) I've done two of those 3-month cycles this summer with great results, losing about 10 pounds each time. The diet plan I've drifted into goes like this:
a. 4-week rotation to get weight loss started: 900-1000 calories for the first 3-4 days, then 1200-1500 for the rest of the week. Then a maintenance week at 1500-1600 calories. Repeat. This is the basic idea of the Rotation Diet, but at higher calorie levels. I exercise 5-7 hours/week and I can't tolerate the super-low calories even for a short period.

b. If I do the rotation at the right point in my larger cycle, I should see 6-8 pounds weight loss in 4 weeks. Then I do whatever it takes to maintain that loss - another partial rotation or just holding steady at 1600. As long as I don't give in to hunger and start over-eating I should see another couple of pounds disappear unexpectedly at some point in that 2-week period.

c. For the next 6 weeks, just hang on at 1600 or thereabouts, but don't expect any weight loss during this period, because it WILL NOT HAPPEN. The goal here is to get body stabilized at the new weight. When there's a noticeable change in clothing size or my face starts looking thinner, think about starting a new cycle. My big breakthrough here is realizing that a 6-week plateau is part of my pattern of weight loss and not a sign that my diet isn't working.
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I was surprised and pleased to see 174 this morning after having 2000 calories yesterday. That's still less than I used to eat and probably about maintenance level.

Measurements:

Bust - 42 waist

Waist - 34.5 (an inch smaller now)

Hips - 44 (got rid of an inch here too)


I celebrated with an Arby's classic roast beef and a double scoop Culver's butterscotch sundae - would you believe 1020 calories for that combination?
 
Hi! I am on day 4 and it is going o.k. cheated on night two and three with a handful of choc chip. Found out that my 25 year class reunion is the end of June...so that is a great goal to shoot for! The change up for meals is actually working out pretty good for me. Right around 7 or so, I am fixing "dinner" instead of having lunch and it is working! I find that I do need a snack before I eat on my lunch break but an apple or some grapes works great.

I have vacation time coming up and was thinking about going to an all inclusive place....has anyone ever been to one?
 
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