Martin Katahn's Rotation Diet?
- Thread starter LOSiNGitALLx3
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I think this is also called the intermittent diet. I had a friend that used this to build lean muscle and has been able to maintain results for 8 years. It works and it based on the ancient diet where food was not readily available. The less food we eat within a reasonable means the longer we live. It makes sense when you think about it. When you are sick and not moving around you expend less energy, hence you use fewer calories to maintain. However, if you decide to hunt an animal and track that animal all day you exert more energy and more calories are needed. If I was doing this rotation diet I would not exercise on the low calorie days and exercise on the high calorie days, rotating the foods that I eat and also the times I workout. This type of routine definitely takes a lot of preparation if you have a set schedule.
I recently lose 8 pounds last month with diet bet with Mindy's challenge and I decided to start my own. The weigh in begins Jan 14-Jan 15th and the challenge officially starts Jan 16th. Message me for the direct link, the diet bet game number is 57444.
I recently lose 8 pounds last month with diet bet with Mindy's challenge and I decided to start my own. The weigh in begins Jan 14-Jan 15th and the challenge officially starts Jan 16th. Message me for the direct link, the diet bet game number is 57444.
aloe1
New member
Back to doing something....
Almost the end of April 2015. My last posting was about the kidney stone. I recovered from that and haven't had any more trouble. I've made some changes - making sure I have 8 cups of water a day, avoiding spinach, beets, rhubarb, coffee and most high oxalic acid foods. I haven't been on an "official" diet since then but it is time once more. But this time it has to be a long term weight loss so I am going to use the framework of the rotation diet but use it to build a healthy eating and exercise lifestyle. I thought I would post here again because it makes it seem "official" and I need the motivation and commitment. Three days last week I had fruit and yogurt for breakfast and was able to easily stay around 1600 calories a day. So I am beginning again today that way, plus I am reading positive self talk scripts to get in the right mindset.
Breakfast: Yogurt (120), honey (20), pineapple (90) for a total of 230 calories.
Almost the end of April 2015. My last posting was about the kidney stone. I recovered from that and haven't had any more trouble. I've made some changes - making sure I have 8 cups of water a day, avoiding spinach, beets, rhubarb, coffee and most high oxalic acid foods. I haven't been on an "official" diet since then but it is time once more. But this time it has to be a long term weight loss so I am going to use the framework of the rotation diet but use it to build a healthy eating and exercise lifestyle. I thought I would post here again because it makes it seem "official" and I need the motivation and commitment. Three days last week I had fruit and yogurt for breakfast and was able to easily stay around 1600 calories a day. So I am beginning again today that way, plus I am reading positive self talk scripts to get in the right mindset.
Breakfast: Yogurt (120), honey (20), pineapple (90) for a total of 230 calories.
aloe1
New member
Day 2 going well....
I had Spanish millet for lunch, an orange for a snack, and sweet potatoes and chicken for supper yesterday, finishing the day with a cup of herb tea for 1250 calories. I am sniffing peppermint when I feel hungry plus chewing mint gum. I have felt amazingly satisfied yesterday and today, usually I would feel famished at this calorie level. I had yogurt and fruit for breakfast again, brown rice with broccoli and cheese for lunch, cottage cheese and tomato for a snack, brown rice, sautéed Pollack, lettuce salad and an orange for supper, again totaling 1250 calories.
Weighing in at 180, would like to lose 8 pounds over the next 4 weeks and then see what to do next. Plan is to use a 1200/1500/1800 rotation.
I had Spanish millet for lunch, an orange for a snack, and sweet potatoes and chicken for supper yesterday, finishing the day with a cup of herb tea for 1250 calories. I am sniffing peppermint when I feel hungry plus chewing mint gum. I have felt amazingly satisfied yesterday and today, usually I would feel famished at this calorie level. I had yogurt and fruit for breakfast again, brown rice with broccoli and cheese for lunch, cottage cheese and tomato for a snack, brown rice, sautéed Pollack, lettuce salad and an orange for supper, again totaling 1250 calories.
Weighing in at 180, would like to lose 8 pounds over the next 4 weeks and then see what to do next. Plan is to use a 1200/1500/1800 rotation.
aloe1
New member
Day 3 complete, on to day 4...
Once again, I had yogurt and fruit for breakfast (pineapple and grapes yesterday and today, black cherries the first day). Lunch was whole wheat rotini with marinara and mozzarella and green beans, snack was cottage cheese and tomato and half a sweet yellow pepper. Felt a bit hungry before supper but ignored it. Final meal of the day was riced potatoes and a slice of whole wheat bread smothered in pot roast and gravy and some coleslaw (dressing was a teaspoon of walnut oil and a teaspoon of cider vinegar). That was delicious and filling. Had my usual cup of herb tea and did feel hungry before bed but sniffed some peppermint and went to sleep! Total calories for the day of 1300.
Weighing in at 178 today. So far I have been eating quite similarly to the way I usually eat except that I used to have cereal for breakfast, yogurt and fruit for a snack, plus a couple slices of bread and more nuts and fruits for snacks. I've always known it's not meals that are my problem - it's feeling hungry and snacking. (Or just snacking for the fun of it!)
Usually I would be desperate to move to higher calories and more food, even at this level. And the usual rotation for women is 600/900/1200. But Mr. Katahn does say its more important to feel good than to stick to the lowest levels so I was going to do the men's rotation of 1200/1500/1800. The diet was actually developed and tested on women who were frustrated because they weren't losing quickly on a diet of 1200 calories a day as a way to speed loss without adversely affecting metabolism. Anyway, long as I am enjoying the 1200-1300 calorie level I think I will stay on it a bit longer. Perhaps I'll do 4 weeks of it with one splurge day of 1600 per week on the Sabbath.
Once again, I had yogurt and fruit for breakfast (pineapple and grapes yesterday and today, black cherries the first day). Lunch was whole wheat rotini with marinara and mozzarella and green beans, snack was cottage cheese and tomato and half a sweet yellow pepper. Felt a bit hungry before supper but ignored it. Final meal of the day was riced potatoes and a slice of whole wheat bread smothered in pot roast and gravy and some coleslaw (dressing was a teaspoon of walnut oil and a teaspoon of cider vinegar). That was delicious and filling. Had my usual cup of herb tea and did feel hungry before bed but sniffed some peppermint and went to sleep! Total calories for the day of 1300.
Weighing in at 178 today. So far I have been eating quite similarly to the way I usually eat except that I used to have cereal for breakfast, yogurt and fruit for a snack, plus a couple slices of bread and more nuts and fruits for snacks. I've always known it's not meals that are my problem - it's feeling hungry and snacking. (Or just snacking for the fun of it!)
Usually I would be desperate to move to higher calories and more food, even at this level. And the usual rotation for women is 600/900/1200. But Mr. Katahn does say its more important to feel good than to stick to the lowest levels so I was going to do the men's rotation of 1200/1500/1800. The diet was actually developed and tested on women who were frustrated because they weren't losing quickly on a diet of 1200 calories a day as a way to speed loss without adversely affecting metabolism. Anyway, long as I am enjoying the 1200-1300 calorie level I think I will stay on it a bit longer. Perhaps I'll do 4 weeks of it with one splurge day of 1600 per week on the Sabbath.
aloe1
New member
Day 4 and 5
I had lunch out yesterday. I ordered a shredded chicken burrito but they gave me a soft chicken taco. I took it back and asked for the burrito - they gave me two and told me to keep the taco! I appreciate that they were trying to make up for the mistake - another time I might have enjoyed all that food. But I gave my husband the taco and he had a bite, and I had a few bites from the second burrito but we tossed the rest. I had just a bit of cottage cheese and cucumber for a snack and corn chowder and an orange for supper. So in spite of Taco Bell's largesse I was able to finish the day under 1300 calories.
Had an apple cinnamon and molasses in my yogurt today; tortillas topped with lettuce and con queso cheese for lunch. Afternoon snack was a slice of bread and some cottage cheese, cucumber and tomato.
Scrambled eggs, broccoli, potato and a clementine for supper. Today I haven't really been suffering from hunger pangs, I feel like I want to EAT MORE! But I'm chewing gum instead and will tough it out. Just one more 1300 day and I'll be finishing the week with a "splurge day"! I can do it.....
Not getting enough exercise this week, but have done some indoor biking and rowing. Maybe weights tomorrow....
I had lunch out yesterday. I ordered a shredded chicken burrito but they gave me a soft chicken taco. I took it back and asked for the burrito - they gave me two and told me to keep the taco! I appreciate that they were trying to make up for the mistake - another time I might have enjoyed all that food. But I gave my husband the taco and he had a bite, and I had a few bites from the second burrito but we tossed the rest. I had just a bit of cottage cheese and cucumber for a snack and corn chowder and an orange for supper. So in spite of Taco Bell's largesse I was able to finish the day under 1300 calories.
Had an apple cinnamon and molasses in my yogurt today; tortillas topped with lettuce and con queso cheese for lunch. Afternoon snack was a slice of bread and some cottage cheese, cucumber and tomato.
Scrambled eggs, broccoli, potato and a clementine for supper. Today I haven't really been suffering from hunger pangs, I feel like I want to EAT MORE! But I'm chewing gum instead and will tough it out. Just one more 1300 day and I'll be finishing the week with a "splurge day"! I can do it.....
Not getting enough exercise this week, but have done some indoor biking and rowing. Maybe weights tomorrow....
V
Vlaska
Guest
Hello everybody!
V
Vlaska
Guest
I'm going to start on Monday, so this weekend I will buy a lot of things. I am really bad following diets so I'll just count calories.
aloe1
New member
Days 6 and 7...
Hi Vlaska and Brandon. Nice to see your comments - even negative ones. I'm pretty sure any kind of plan that cuts calories will work eventually. I don't think there is any "magic bullet" that's right for everyone. But personally, the rotation diet is the only one that I have been motivated to follow (in principle, if not in the actual menus). I like the idea of being perfect for a short period of time and then taking a break. Wishing you both good success.
I have finished the first week with two days of 1400 calories each. The usual breakfast except today I splurged and added a tablespoon of walnuts. Lunch yesterday was brown rice, cabbage, green beans and red pepper topped with melted mozzarella seasoned with garlic and oregano. Snack: orange Supper: Baked potato topped with barbeque turkey plus a salad. My splurge yesterday was a slice of whole wheat bread. Today's lunch was grilled cheese and tomato sandwich with carrot and celery sticks. Snack: orange Supper: Tuna sandwich and radishes. Extra splurges - slice of bread with honey and a few raisins.
I can't believe how satisfied I am feeling at this calorie level. It's like I'm some different person. Hope it continues. Back to 1200 calories tomorrow as week two begins.
Hi Vlaska and Brandon. Nice to see your comments - even negative ones. I'm pretty sure any kind of plan that cuts calories will work eventually. I don't think there is any "magic bullet" that's right for everyone. But personally, the rotation diet is the only one that I have been motivated to follow (in principle, if not in the actual menus). I like the idea of being perfect for a short period of time and then taking a break. Wishing you both good success.
I have finished the first week with two days of 1400 calories each. The usual breakfast except today I splurged and added a tablespoon of walnuts. Lunch yesterday was brown rice, cabbage, green beans and red pepper topped with melted mozzarella seasoned with garlic and oregano. Snack: orange Supper: Baked potato topped with barbeque turkey plus a salad. My splurge yesterday was a slice of whole wheat bread. Today's lunch was grilled cheese and tomato sandwich with carrot and celery sticks. Snack: orange Supper: Tuna sandwich and radishes. Extra splurges - slice of bread with honey and a few raisins.
I can't believe how satisfied I am feeling at this calorie level. It's like I'm some different person. Hope it continues. Back to 1200 calories tomorrow as week two begins.
aloe1
New member
Done with the first week, on to the second
Weighed in at 176 this morning. Feeling good about completing the first week - Calories averaged out to 1300 per day. I felt like having cereal this morning but the yogurt has been keeping me so satisfied that I didn't dare change so I just added a couple tablespoons of wheat germ. Roast chicken, carrots and corn on the cob for lunch. Radishes, celery and ranch dressing for snack. Mozzarella penne pasta and salad for supper. For exercise a 10 minute walk and an hour and a half of gardening for exercise. Feeling a little less satisfied today but glad I am sticking with it.
Weighed in at 176 this morning. Feeling good about completing the first week - Calories averaged out to 1300 per day. I felt like having cereal this morning but the yogurt has been keeping me so satisfied that I didn't dare change so I just added a couple tablespoons of wheat germ. Roast chicken, carrots and corn on the cob for lunch. Radishes, celery and ranch dressing for snack. Mozzarella penne pasta and salad for supper. For exercise a 10 minute walk and an hour and a half of gardening for exercise. Feeling a little less satisfied today but glad I am sticking with it.
aloe1
New member
Week 2, Day 2
I decided to go up to 1500 calories today. Feeling quite satisfied at this level - yesterday's 1200 didn't seem like enough, though I could have had a safe fruit snack. I keep forgetting about that.
Breakfast: shredded wheat, milk, 2 clementines Lunch: vegetarian chili with millet bread topping, green salad Snack: walnuts and apple Supper: Salmon patty, creamed peas, carrots and celery, bread and honey Exercise: 15 minutes weights, 1 hour gardening.
I decided to go up to 1500 calories today. Feeling quite satisfied at this level - yesterday's 1200 didn't seem like enough, though I could have had a safe fruit snack. I keep forgetting about that.
Breakfast: shredded wheat, milk, 2 clementines Lunch: vegetarian chili with millet bread topping, green salad Snack: walnuts and apple Supper: Salmon patty, creamed peas, carrots and celery, bread and honey Exercise: 15 minutes weights, 1 hour gardening.
aloe1
New member
Variation on a theme....
I was looking up ways to avoid lowering metabolism while dieting and found this information which is similar in principle to the rotation diet:
2. “CYCLICAL” or “ZIGZAG” CALORIE ROTATION
Basically this system works by simply reducing your calorie intake over 3 days followed by one day where you eat a little more, i.e. you have 3 low calorie days and one day where you increase you calories to maintenance level (TDEE). This 3-day,1-day cycle then continues. You can use the calorie calculator to get a 7 day zig-zag calorie plan.
This system of calorie rotation can be enormously successful at maintaining muscle, whilst losing body fat. It also avoids the problem of the body adapting to your lower calorie intake and slowing down your metabolism to the point where you will not see any more results. Your body will eventually catch on to a calorie deficit, even if it is 20%. However, your body will catch on faster the larger the calorie deficit. Since this metabolic slowdown is the reason you have a difficult time of reaching your weight/ fat loss target because you have reached a weight loss plateau, it is only logical to avoid metabolic slowdown by not staying on low calories for long periods of time!
An example of a cyclical rotation:
Low calorie days (15 – 20% below TDEE): 1673 calories – 3 days
High calorie day (TDEE/ Maintenance level): 2091 calories – 1 day
see more at:
I was looking up ways to avoid lowering metabolism while dieting and found this information which is similar in principle to the rotation diet:
2. “CYCLICAL” or “ZIGZAG” CALORIE ROTATION
Basically this system works by simply reducing your calorie intake over 3 days followed by one day where you eat a little more, i.e. you have 3 low calorie days and one day where you increase you calories to maintenance level (TDEE). This 3-day,1-day cycle then continues. You can use the calorie calculator to get a 7 day zig-zag calorie plan.
This system of calorie rotation can be enormously successful at maintaining muscle, whilst losing body fat. It also avoids the problem of the body adapting to your lower calorie intake and slowing down your metabolism to the point where you will not see any more results. Your body will eventually catch on to a calorie deficit, even if it is 20%. However, your body will catch on faster the larger the calorie deficit. Since this metabolic slowdown is the reason you have a difficult time of reaching your weight/ fat loss target because you have reached a weight loss plateau, it is only logical to avoid metabolic slowdown by not staying on low calories for long periods of time!
An example of a cyclical rotation:
Low calorie days (15 – 20% below TDEE): 1673 calories – 3 days
High calorie day (TDEE/ Maintenance level): 2091 calories – 1 day
see more at:
aloe1
New member
Still figuring out what to do....
also at http://www.superskinnyme.com/calories-to-lose-weight.html
Do not go below 1200 calories a day for women and 1800 for men or 1000 calories below maintenance level – whichever is higher.
•If you wish to create a larger calorie deficit, do it through exercise – cardio to burn calories, resistance training to maintain muscle mass.
This interests me because my maintenance level runs about 2300 calories a day and the first week I averaged 1300 calories a day. I wasn't sure if I could stay at that level without messing with my metabolism so this site shed some light. I usually have done the men's level of the rotation diet and that is about right for me given the information above. But I'm kind of wanting to lose as fast as possible so I may try the zigzag method detailed in the post above.
Surprisingly down to 175 this morning and feeling very light - that's a reduction of 5 pounds in a little over a week. When I use leg weights I like to take them off and walk around marveling at how much lighter and easier walking is without them. Today I feel like that from this quick change.
also at http://www.superskinnyme.com/calories-to-lose-weight.html
Do not go below 1200 calories a day for women and 1800 for men or 1000 calories below maintenance level – whichever is higher.
•If you wish to create a larger calorie deficit, do it through exercise – cardio to burn calories, resistance training to maintain muscle mass.
This interests me because my maintenance level runs about 2300 calories a day and the first week I averaged 1300 calories a day. I wasn't sure if I could stay at that level without messing with my metabolism so this site shed some light. I usually have done the men's level of the rotation diet and that is about right for me given the information above. But I'm kind of wanting to lose as fast as possible so I may try the zigzag method detailed in the post above.
Surprisingly down to 175 this morning and feeling very light - that's a reduction of 5 pounds in a little over a week. When I use leg weights I like to take them off and walk around marveling at how much lighter and easier walking is without them. Today I feel like that from this quick change.
V
Vlaska
Guest
Yeah! today I finally got my protein coffee so I am ready to start tomorrow.
aloe1
New member
Still going....
Finished day 13 with 1900 calories. Not bad considering I had fish and chips for lunch and cottage cheese waffles with bananas and pecans for supper. Carrot and 2 clementines for snacks.
Still somewhat hungry at this level at the end of the day but not bad throughout.
Finished day 13 with 1900 calories. Not bad considering I had fish and chips for lunch and cottage cheese waffles with bananas and pecans for supper. Carrot and 2 clementines for snacks.
Still somewhat hungry at this level at the end of the day but not bad throughout.
V
Vlaska
Guest
Thank you Aloe! congrats for your second week and good luck in the third. 
I made 7.000 steps and I started today with a total of 600 calories:
I had a coffee protein shake: 200 calories.
Eggs :80
1/2 cup of mint chocolate chip ice cream: 120 calories.
and another coffee protein shake: 200 calories
I am also tracking my water intake. 6 cups today.
I am taking iron so I rrreeallly need the water
I made 7.000 steps and I started today with a total of 600 calories:
I had a coffee protein shake: 200 calories.
Eggs :80
1/2 cup of mint chocolate chip ice cream: 120 calories.
and another coffee protein shake: 200 calories
I am also tracking my water intake. 6 cups today.
I am taking iron so I rrreeallly need the water
V
Vlaska
Guest
Today 900 calories......... I coudn't eat just 600.
8 cups of water and 6.000 steps.
8 cups of water and 6.000 steps.
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